The Kinetik Chain – October 30th

Dr. Clayton Hall, D.C. of The Kinetik Chain will be taking appointments between 6am-9am this Thursday, October 30th! Regular body work is invaluable in athletic recovery, so whether you’ve suffered an injury or are just curious about what consistent maintenance can do for you, schedule your tune-up!

Dr. Hall will be in house 6:00 am-9:00 am. The sessions are 20 minutes and cost $75. Please email to make your appointment.

About Dr. Hall: Dr. Clayton Hall is a graduate of Parker Chiropractic College. He is certified in Active Release Technique® (ART), Selective Functional Movement Assessment (SFMA) as well as the Functional Movement Screen (FMS). Clayton uses a combination of treatment styles to help his patients move better and help his athletes perform at their best.

Deep 5 Year Competition Heat Assignments:

WOD 1 & 3: Heat 1: Caitlin Carter Crystal Keziah Jamie Ashton Jessica Grigar Brittny Laukhuff Kasey Moore Katie Thorn LynAlise Tannery Sarah Pais

Heat 2: Caitlin Mayes Chandler Tannery Hayley Ruffner Brent Hamilton Matthew Holiman Jeff Christophersen Doug Smith Carlos Ramirez Rafe Grigar

Heat 3: Brad Hubbard Chris Tindell Claude Rich JD Rake Les Abernethy Mike Hathorn Robbie Crabtree Andrew McWilliams Benjamin Papermaster

WOD 2 Order: Fun Girls RX Girls Fun Guys RX Guys

Deep 5 Year Competition Workouts:

Today is the last day to sign up for the competition! We will release heat assignments tomorrow. ***We will go over the workouts and standards on Saturday morning before each workout. Please hold all questions until then***

RX - WOD 1: (Partner A completes, then tags Partner B to complete)

2 Rounds: 400m Run 20 Pull-Ups 10 Hang Squat Snatches (115/75)

Scoring : total time + reps not completed Time cap of 17min

FUN - WOD 1: (Partner A and B alternate to complete total work)

4 Rounds: 400m Run 20 Pull-Ups (scaled as needed) 10 Front Squats (95/65) (scale-able)

Scoring : total time + reps not completed Time cap of 17min

RX - WOD 2: Power Clean + Jerk Ladder

Each Partner has 30 seconds to complete the lift, after which there is a 15 second transition to the next weight. Only 1 attempt of a Power Clean + Jerk If failed, partner may attempt max reps of Deadlift in the remaining time for Tiebreak.

Men’s Weights - 155/185/205/225/245/265/285/305/315 Women’s Weight - 115/125/135/145/155/165/175/185/195

Scoring : total weight lifted + . (reps of deadlifts)

Fun - WOD 2: Deadlift Ladder

Each Partner has 30 seconds to complete the lift, after which there is a 15 second transition to the next weight. Only 1 attempt of 2 Touch and Go Reps Deadlift. If failed, partner may attempt max reps of Burpees in the remaining time for Tiebreak.

Men’s Weights - 205/225/245/265/285/305/325/345/365 Women’s Weight - 155/175/195/215/235/255/275/295/315

Scoring: total weight lifted +. (reps of burpees)

RX - WOD 3:

100 Double Unders 50 Wall Ball (20/14) 40 Box jump overs (24/20) 30 Burpees 80 Double Unders 40 Wallball 30 Box Jump Overs 20 Burpees 60 Double Unders 30 Wallball 20 Box Jump Overs 10 Burpees One person working at a time. Reps are as a team.

Scoring: Time + reps not completed.

Time cap is 16 min

Fun - WOD 3:

200 Single Unders/100 Double Unders 90 Wall Balls 80 Push-ups 70 Sit-ups 60 Box Jumps 50 Walking Lunge

One person working at a time. Reps are as a team.

Scoring: Time + reps not completed.

Time cap is 16 min

Both - WOD 4:

Floater WOD: 500M Row for time (each person) Score is combined total time.

Must be completed by 12pm.

RFFC 2014 Winners!

The winners for the advanced division are:

Male - Ryan Female - TIE! - Katie and Lacy

The winners for the beginners division are:

Male - Karthik Female - Marisa

The winners were selected based on both their body composition changes and their performance in the workout. They each won $175 for showing the most improvements. Basically, they just got paid to look better naked. Below is a short write up about the winners and why we selected them.


13back 13side

Ryan lost quite a bit around his midsection and gained some more definition in his upper back. He also increased his performance in the workout by 40 reps and increased his 1RM Thruster by 5 pounds.


18back 18side

Katie had a huge transformation in her midsection, and you can see ab definition in the side picture. She increased her workout performance by eight reps as well.



Lacy had a full body transformation. You can see significant changes throughout her back, arms, and midsection. She increased her Thruster 1RM by 5 pounds and her workout by 29 reps!


Karthik made some amazing changes in five short weeks. We are unable to share his pictures, but they really are amazing. He probably lost a couple of pants sizes at least. He increased his Thruster 1RM by 10 pounds and the workout by 52 reps!



Marisa also had a full body transformation. You can see more definition in her abs and legs now. She increased her Thruster 1RM by 10 pounds and the workout by 35 reps!

We hope you can carry the information learned from this challenge with you and keep on eating real food. You can see the changes made in only five short weeks. Can you imagine the transformation if you maintained this for five months or longer? It’s ok to have cheat meals from time to time, but eating real food works, and we want to see you guys get the body you are working for.

If you would like your pictures emailed to you, please email

Lovers' Quarrel Competition

The competition will be designed for male/female pairs and will consist of 3 workouts. All workouts will require the pairs to work together. The entry fee is $40 per team. All of the proceeds from the competition will go directly to benefit Kevin Ogar. Kevin Ogar is a Crossfitter from the Denver area who was injured in an unfortunate accident at a CrossFit competition in January. The accident left Kevin paralyzed from the waste down. He was without health insurance at the time of the accident. The Crossfit community has rallied around Kevin to support him and his recovery and rehab. This competition is our way to help in any small way we can. If you want more information on Kevin please visit

We will also have ways to donate if you are not competing but want to help.

Sign Up: (only one person per team needs to register!)

Scaled Link -

2014 Real Food & Fitness Challenge

The Real Food & Fitness Challenge is back!! Just like last time, we are splitting up the beginners and the advanced signees. The beginners will be separated into smaller groups with a Coach as their point of contact. The advanced group will be one large group and will have one Coach as a point of contact and a Team Leader (Current member who has mastered the art of Real Food). You must be a current member to sign up. If your membership has expired the system won’t let you sign up. After five weeks, you WILL feel better and perform better. This will be a good opportunity to get you ready for the Opens that start in February. Now for the details: Begins January 11th, 2013 @ 9:30am for the Advanced group and 10:30am for the Beginners group!

Ends February 15th, 2013

The beginner division will receive a lot more hands-on help from the coaches in the form of an information packet, lectures, meet-ups and meetings. The advanced division is for those that already know what they are doing, but need a reason to get motivated and back on track. The advanced members are encouraged to bring a Real Food Dish and recipe for the beginners at the start of the challenge.

The workout will be done during the class times on Monday, January 13th.

Origin Kitchen + Bar has also been super supportive and is offering 15% off their food items during the RFFC. We will give you a specific card to use at Origin for the discount. You will need the card to get the discount.

Beginner Division: ($50 entry fee)

Nutrition and Fitness Lectures Nutrition Packet Real Food & Fitness Challenge Shirt Assigned Deep Nutrition Coach Must keep a Nutrition Journal Before and After Pictures Required Top Prizes for Winners 15% off at Origin Kitchen + Bar


Advanced Division: ($25 entry fee)

Must have competed in one of our previous Food Challenges Real Food & Fitness Challenge Shirt Assigned Deep Nutrition Coach and Team Leader Must keep a Nutrition Journal Before and After Pictures Required First Place Prizes for Men and Women 15% off at Origin Kitchen + Bar


A few words from participants in the previous RFFC:

“By the end of the challenge, the real foods I was eating tasted so much better and satisfying than before the challenge. The 5 weeks has actually made me crave real foods over the convenient "delicious" "foods" I was eating before.” - Sam

“Performance gains all over the place, better body comp, lost a belt size and 8 lbs (from an admittedly high starting point as I was boozing and eating cookies for two weeks straight over the holidays).” - Fritz

“It did make me feel an overall healthiness in regards to my body, I did at times notice an increase in energy levels as well.” - Angie

“For starters, I'm down 9.2 lbs; I've lost 2.5 in on my waist, an inch from thighs and hips, and half an inch on my arms. My clothes are fitting better. I'm much stronger and faster than I was 5 weeks ago….. I feel really good! I think I'm sleeping better, and I don't feel that 3pm afternoon slump as badly. I feel more even energy levels throughout the day.” - Christina

“I am down almost two belt loops; I'm wearing clothes I haven't felt confident wearing in over a year. I feel better than I have ever felt in my life.” - Steven

“I can honestly say that I feel amazing.” - Crystal

New Year Special

If you've been putting off getting fit and healthy, now is your opportunity. We are offering 15% off your first month's membership after completing either Elements or an On-Ramp!

We don't have any gimmicks and we aren't promising easy results without any work. What we are promising is a community, coaching staff, and smart training that will help you reach your goals. If you are ready to make a change, we are ready to help.

Sign Up For January 7th Elements Sign Up For February 4th Elements Sign Up For Private On-Ramp

Offer lasts until 2/15/14

2014 Texas State Weightlifting Championships

Coming up this January is the biggest local meet that the state of Texas has seen to date. Ranking in size only behind this past year's American Open, the Texas State Championship plays hosts to a multitude of teams from around the state with 244 lifters. The meet is being held at the Hilton Dallas Lincoln Centre January 18-19. Deep Barbell will be well represented with over 15 lifters and are looking to redeem our second place finish last year with a gold this year. We would love to have as many people from the gym to help support our lifters as possible. We will add start times for weight classes in the comments as they become finalized.

Competing from our own club are:

- Spencer Arnold - Eric Rosenstock - Lindsay Marshall - Adam Amorose - Robert Hendrickson - Kasey Moore - William Heitmann - Sarah McCraw - Brittney Staley - Kim Coates - Jill Merritt - Edward Han - Tiffany Hillert - Natalia Lichagina - Lacy Bishline - Christianne Edlund

2014 Olympic Lifting Cycle

Starting February 3rd begins the first Olympic Cycle of 2014! We will be offering 3 different programs starting with this cycle. We are offering a competition cycle which is a required 5x a week program designed to prepare athletes for weightlifting competition. This class is available anytime there is an olympic lifting class in the gym. We will still offer a 2x week program for advanced and introductory lifters. The advanced class is the second phase after completing the intro course and it meets Monday at 6am, Wednesday at 7:30pm, and Saturday at 8:30am. The intro course requires the attendees come to class EITHER Tuesday at 6am OR Thursday at 7:30pm and the Saturday 7:30am class is required. We are looking forward to getting started with our new 12 week cycle in the new year.

If you are interested please email to get signed up.

New CrossFit Deep Hoodie Pre-Order!

It's been a while since we've come out with a new hoodie. So, this time we thought we'd do something a little different and let you choose your own color! There are three different options you can choose from, and you can buy one or as many as you'd like. This is a pre-order only. We will not be ordering extras to sell at the gym. If you miss the order deadline you will miss out on getting one! All orders will be done through the external website (link provided on bottom). You will need to set up an account and pay through the link only. We will not be able to do this through Zen Planner or charge your account.

All hoodies are $45 until noon on Friday, December 13th. After noon on Friday, the price goes up to $50. It will remain that price until the order deadline: Thursday, December 19th at 11:59pm.

All orders will be shipped to the gym together. Expect it to be 2-3 weeks after the deadline until we receive them.

Follow this link to order:

All Cities Open Schedule

For those of you who aren’t aware, All Cities Open (ACO) is this Friday (12/13) and Saturday (12/14). ACO is one of the largest competitions in the area and is put on by the team at Crossfit Dallas Central. Crossfit Deep will have four teams and three individuals competing. We’d love to have as many members as possible at the event to cheer on our competitors. All of the coaches will be at the event. So the 4:30, 5:30 and 6:30 pm classes will be cancelled on Friday and all Saturday classes will be canceled as well. There will be two events on Friday night and three events on Saturday. The individuals competing are Jason Hoggan, Lindsay Marshall and Tiffany Syfan.

The teams are as follows: Team 1: Heather B, Tara C, Kevin K, Chip P. Team 2: Caitlin M, Kylee F, Robert H, Jeff B. Team 3: Kasey M, Hayley R, Robert H, Collin B. Team 4: Chandler T, Mel K, Robbie C, Dawson C.

The event will be at Heath High School in Rockwall. The address is 801 Laurence Drive, Rockwall, TX 75032. The events start at 5:00 pm on Friday and 8:00 am on Saturday.

We hope to see as many of y’all there as possible in your Deep gear.

American Open 2013 Info

This weekend is the American Open which is one of our country's biggest weightlifting meets, and this year it is being hosted in Dallas for the first time. The American Open is second in magnitude only to the National Championship, and it is a major qualifier for international competitions. The athletes competing in this meet have been preparing for it for years in many cases. We have several coaches competing in the meet, and we would love to have your support and presence as they compete for places on the podium. Below is the tentative schedule for the coaches competing this weekend.

Jason Riggins: M85B Session: Friday 6:00 pm Spencer Arnold: 69A Session: Saturday 3:00 pm Melissa Knourek: W58B Session: Saturday 5:00 pm Lindsay Marshall: 75A Session: Sunday 1:30 pm

The meet will be held at the Westin Dallas Park Central located at US-75 and I-635. The address is 12720 Merit Drive. We hope to see you all there!

"Cuatro Loco"- 4 Year Anniversary, Comp. & Pub Crawl

This year, we are doing something a little different to celebrate being in business for four amazing years by holding an in-house individual competition followed by a pub crawl through Deep Ellum. We'd like for everyone to participate in both if your schedule permits. If not, we'd love to see you at whichever event you can attend. It all goes down Saturday, November 9th. The competition will have three divisions: Scaled, RX'd, and Elite. The description of each division is listed below. The competition will start at 8:00 a.m., and each division will complete three workouts. We are capping each division at 30 athletes. There will be prizes for the male and female winners of each division. The cost to compete is $30 and includes an anniversary t-shirt. Registration ends November 5th.

Division Descriptions

Scaled: "I'm still working on my skillz" Division: This division will involve movements that anyone can perform. If you routinely scale bodyweight movements such as pull ups or use lighter weights than Rx’d, this division is for you. This is also for our first time in-house competition competitors. Sign Up Here

RX'd: "I'm pretty awesome at this Crossfit stuff" Division: You should be able to perform all basic bodyweight movements as Rx’d. For example: pull-ups without a band and HSPUs. You should also be able to handle loads typically seen in CrossFit workouts such as "Grace" or "Fran". If you have done an in-house competition and didn't scale, this is for you. Sign Up Here

Elite: "I don't know if you heard me counting, But I did over a thousand." Division: This division is for athletes that follow our competition programming or have competed in higher-level individual or team competitions. Sign Up Here

Please email if you have any questions

Pub Crawl

We will be meeting back up at the gym at 7:00 p.m. to start our pub crawl through Deep Ellum. Stops will include various local bars and Deep Ellum Brewery, which is also celebrating an anniversary and will be giving out free beer! Party ends when the bars close.

Volunteer Info

Not interested in competing, but still want to attend? We need your help by volunteering! You will be doing anything from counting reps, tracking scores, setting up/tearing down equipment, or coordinating heat assignments. Each volunteer will get a FREE t-shirt as a token of our appreciation. We will be holding a meeting for all volunteers prior to the event to cover movement standards, scoring, and volunteer responsibilities. Please email by November 2nd if you would like to volunteer.

Lift Up Luke Charity WOD

Next Thursday, the gym will take part in the Lift Up Luke charity event to raise Autism awareness. We will perform the WOD in every class. We would love for everyone attending class next thursday to register here. You are not required to provide a donation, but if you would like to, there are several options available. Here is an excerpt from the website:

"On October 19th, Lift Up Luke will unite CrossFitters and Athletes around the world to support Autism awareness. Lift Up Luke is a charitable "competition of cause" with a heavy emphasis on "cause." Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Project Foundation to support early diagnosis and treatment of Autism, as well as parent education. Lift Up Luke is not for Luke specifically, but rather, for the "Lukes" of the World: Those individuals and families out there who struggle daily to deal with Autism."


"LUKE" 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups

Saturday Community Class & Member WODs

We have some important announcements about how our Free and Member Only classes will work on Saturdays! The first Saturday of every month we will host a Free Community Class at 10:30 am. This is the perfect time to come with a friend that wants to try CrossFit! There will still be a members only workout at 9:30am beforehand.

For all other Saturdays we will have members only workouts at 9:30 and 10:30am. We thought the RSVP process would work well but after a lot of feedback we have decided two things. Number one, no more RSVP! Number two, the class will no longer count against your membership! We've decided to keep these classes "free." We want you to enjoy a fun Saturday workout before the weekend gets going. Because of this the workouts will go back to more of what we did before on Saturdays. We always want to make our members happy. You've spoken and we've listened. We hope you like these changes!

Setting The Record Straight

By now, many of you have seen or heard from someone about the article posted on Medium, “CrossFit’s Dirty Little Secret.” Before I go any further, I am going to provide a quick disclaimer. This is coming from a gym owner whose livelihood is running a successful strength and conditioning program that uses CrossFit's methodology. Am I biased? Probably. Do I have a better understanding of the risks and prevalence of rhabdomyolysis than Mr. Robertson, the author of the Medium article? Absolutely.

What's important about writing some sort of response is that the article is not just an attack on CrossFit. It is an attack on every amazing coach out there that runs a successful and high quality gym. It is an attack on every member that has had their life changed for the better by a fitness program that is about so much more than a workout.

Do I need to stand up and defend CrossFit? No, the sheer success of the program and the continued growth of the brand proves its efficacy. This write-up stems from a desire to fight back against an article filled with broad generalities, out of context quotes, and anecdotal evidence.

Even though I contemplated it, I am not going to spend my time providing counter points to every ridiculous statement in the article. I like to use my valuable time on other things, like writing "Rhabdo" free programming and sending funny texts in group chats with friends from the gym.

Instead, I am going to provide some insight on risk analysis.

There are an average of 35,000 deaths from car accidents each year. An individual's lifetime risk of dying in a motor vehicle is about 1 in 100. Assuming an individual occasionally texts and drives, the risk for an accident is increased by 20 times. Let’s now compare that to the annual incidence of rhabdomyolysis. A whopping .06% of patients. Also remember, this is total incidence. The most common patients that develop rhabdo are already sick with another illness such as cancer. Out of all rhabdomyolysis cases the mortality rate is less than 5%.

Point being? Everyone takes risks on a daily basis. We all knowingly enter a vehicle daily because of the convenience it offers. This author is literally telling you to avoid CrossFit because there is a very, very, insanely miniscule chance you might get a non-life threatening illness. Please note, I am not brushing this off as a silly illness. It is a very scary thing, and every trainer should take it seriously and know how to safely train his or her athletes. This illness is also completely avoidable. Step 1, do some research on the gyms in the area. Step 2, take responsibility for your own actions. There is absolutely no reason to go 110% at a workout during your first day, and no coach would ever force that upon you. If you're wavering on trying CrossFit because of an article you read about it killing you, you should contemplate the fact that you are highly more likely to die on the way to said gym than find one with a coach that forces you to do 500 burpees, for example.

With risk usually comes some reward. It's risky driving with so many people distracted on their phones, but we do it to get places faster. With any fitness program or sport there are risks involved. There are risks involved with CrossFit, but the upside far outweighs them. For instance, how about reducing the risk of cancer? Because you have a 1:7 lifetime risk of dying from cancer. Or maybe reducing the risk of heart disease? Because you have a 1:5 chance of dying from that. You could even lower your chance of dying from the flu, because at most CrossFit gyms we educate people on proper nutrition which increases your immune function. The lifetime risk of dying from the flu? 1:64. Then there are my personal favorites. Reducing the risk of being lazy, unmotivated, depressed, overweight, unhealthy, weak, self-conscious, or missing out on what CrossFit is truly about. We are a community of individuals seeking self improvement.

I really do feel genuinely sorry for every person that reads Mr. Robertson’s article and uses it as another excuse to avoid getting healthy. I feel sorry for every person that will miss out on the opportunity to feel what it is like to have a healthy functioning body. I know how hard it is to make that first step. I know how sensationalism and fear mongering can affect a person’s opinion. But guess what? We each have a miraculous brain, and we can all make informed decisions on our own. Come check us out. Come talk to our coaches and our members. Come experience our community. It won't take long to realize just how wrong Mr. Roberston is.

- Eric Rosenstock, Head Coach and Owner of CrossFit Deep.

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