Thursday, August 17

A couple of schedule updates:

On Saturday, August 26 we will not have Extra Credit at 10:30 am. The Babes and Bros competition is that day at CrossFit Grand Rapids so we will close up and head over there right after the 9:30 am class. We will still have Elements and Weightlifting at 8:15 am.

On Monday, September 4 we will have a limited schedule for Labor Day. We will have one class at 8 am. No limit on class size and need to sign up in advance. Get your workout in and enjoy the holiday!

Workout for Thursday, August 17
Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

For Time:
Bike 1km
30 Hang Power Cleans (115/85)
Bike 1km

Wednesday, August 16

Every once in a while we need to look back and take stock of where we are in our lives. Are you getting to where you want to be? Are you happy? Are you working towards your goals? Are the people around you making you better?

That last questions is the one I want to focus on today. Are you surrounding yourself with people that make you better?

Luckily, in a CrossFit gym, I think we have access to some pretty amazing people that are all striving to be the best possible versions of themselves.

However, there are a lot of other hours in the day.

I’ve written before about the saying “you’re the average of the five people you spend the most time with” and I think that is true.

It is so much easier for negative people to bring you down that for you to bring them up. So why hang around with people that aren’t going in the same direction as you?

I can’t embed the video, but Gary Vaynerchuk explains that we all need to audit our friend circle from time to time. Watch the video here.

Basically, you may need to cut some people loose. It’s really hard to do that, but it may be the best decision you could ever make.

Don’t let others hold you back. Determine your goals, in the gym or in life and go after them without letting those closest to you get in the way.

Workout for Wednesday, August 16
8 Rounds
Run 400m
10 Unbroken Thrusters (95/65)
If Thrusters are broken, immediate 12 burpee penalty before finishing set

Tuesday, August 15

When I started CrossFit, weightlifting wasn’t nearly as popular. But there were a few guys we started following online. One was Donny Shankle.

Shankle was a national champion, but his voice and quotes were so engaging we couldn’t wait for his next video.

After seeing some of my original CrossFit and weightlifting heroes at the Games, I’ve been nostalgic about my early CrossFit days.

Here’s a preview of a video FloElie made on Shankle a couple of years ago. He’s an interesting guy, and he sums up the sport of weightlifting pretty well in just a few lines.

I think it’s always important to study the roots of whatever endeavor you are pursuing to have a better understanding.

And remember, the new weightlifting cycle starts this Thursday at 6 pm. See you there!

Workout for Tuesday, August 15
7 min AMRAP
Row 500m
5 Strict Pull Ups (Scale with ring rows or bar rows)
5 Burpees
– Rest 5 min –
7 min AMRAP
Row 400m
7 C2B Pull ups (Jumping C2B)
7 Burpees
– Rest 5 min –
7 min AMRAP
Row 300m
9 Pull Ups (Jumping Pull Ups)
9 Burpees

Monday, August 14

The American Open Series 3 weightlifting meet is coming to Grand Rapids September 8-10 and they are looking for volunteers. If you can assist at all during the weekend, please sign up on this spreadsheet. It will be a great chance to see some of the best weightlifters in the country compete. Even if you can only help for a short time it is greatly appreciated and will help the event run as smoothly as possible.

We have Josh’s fundraiser coming up on August 26 and we’re getting some great prizes donated for a silent auction. I’ll be putting a list together soon of what we have. Get your tickets to the event here. All proceeds from ticket sales go right to Josh and his family.

Workout for Monday, August 14
Back Squat
2X2 @ 70%
3X2 @ 75% to 80%
2X2 @ 80% to 85%

5 Rounds – 2 minute rounds
Rest 1 min Between Each Round
20 Push Ups
20 Russian KB Swings (2/1.5)
Max Effort Double Unders in Remaining Time
*Scale Double Unders with Single Unders today.

Friday, August 11

Remember that we do not have weightlifting Saturday morning. We will start the next cycle Thursday, August 17.

Please sign up for the 9:30 CrossFit class in advance! And cancel 24 hours in advance if you’re not coming. Please help us be as prepared as possible for this class by letting us know if you’re coming.

We did ring dips the other day and finding that lock out at the top was very difficult for many of us. Getting into external rotation puts us in a position of stability and we are more efficient and stronger when there. I told a few people about this video, but had to go find it. Hopefully this helps you understand what we are looking for in the dip.

Workout for Friday, August 11
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push Ups
*See 4/14/17

Pull Up Progressions

Thursday, August 10

I recently started following the CrossFit Gymnastics team on Instagram and they have lots of great tips on building towards toes to bar, bar mucles ups, pull ups and more. It all starts with basic positions and progressions.

Stick with the progressions. Own the positions. The higher-skill movements will come.

If you try to skip steps it will only take longer and you may be more susceptible to injury because you don’t have a solid base.

Check out one of the posts below on owning the hollow and arch positions while hanging. This is a great drill to build your kip and strengthen those lats!

Workout for Thursday, August 10
30 min Not for Time – Complete the Following:
5X3 Heavy Object Squats
10 X 50′ Plank Position Sled Pulls (alternating arms)
Accumulate 3 minutes of L-Sit Holds on Parallettes

3 Rounds for time:
44 Air Squats
33 Double Unders
22 T2B

Wednesday, August 9

This Thursday at 7 pm is SUP Yoga with Jen at Reeds Lake! If you signed up please arrive a little before 7 so we can get started on time. We’re meeting at the kayak and canoe launch down by the library and police station. See the map below if you need directions.

Also, no weightlifting this week – Thursday or Saturday. We maxed last week and will take the week off before starting the next cycle.

Workout for Wednesday, August 9
Weighted Ring Dips
5X5
***Build Up in Weight with GREAT quality reps!

15 min Clock
Buy-In:
Row 500m
Bike 1 km
Run 400m
AMRAP in Remaining Time of:
3 Power Cleans (205/135)
3 Shoulder to Overhead
12 Bar Facing Burpees

Tuesday, August 8

Just got back from the CrossFit Games and I’m still recovering from the whirlwind four-day trip. But I’m not complaining. I’ve been waiting a long time to make this trip and I loved it.

While there are certainly things to improve on for the venue and fan experience, I like to focus on the positives.

It still blows my mind after all these years when I see how easy some of those athletes make things look. They keep getting stronger, faster and more athletic every year. And the effort they put into training and competing can never be questioned.

You have to remind yourself that you’re watching professional athletes compete in a sport and not put pressure on yourself to do or even attempt the things you’re seeing. They make it look so easy that sometimes you forget how hard it would be if you attempted it.

It’s also a good reminder that getting to the top of any sport or endeavor takes an amount of commitment that I’m not really willing to make. And I’m ok with that. Of course, I don’t actually have the ability to be as good as these athletes, but even if I did, I’m not sure I have the drive to train so hard, every day, for years to get to the Games. That’s not my goal and I am ok with that.

I love the sport of CrossFit as a fan. And I’m good with being a fan and being inspired by the best. It give me motivation to train and be healthy and be the best version of myself. But I don’t feel the need to do multiple workouts a day or risk injury to hit a new PR all of the time.

Think about your goals. Are you training for life, or do you want to be competitive? There’s no right or wrong answer, but you should know your why and train accordingly. And if you ever need some inspiration, go watch the best of the best!

Workout for August 8
Tempo Front Squats – 3 second Descent Each Rep
5X2 @ 70% to 80%
*3 Max Effort Broad Jumps IMMEDIATELY after each set.

12 min AMRAP
16 Wall Balls (30# to 10′ / 20# to 9′)
8 Bar Muscle Ups
Run 1 Lap

Monday, August 7

Happy Monday! Don’t forget that our fundraiser is already underway for Coach Josh who is currently battling mouth cancer. Our big get together and party to raise money for him is Saturday, August 26th from 4pm to 9pm. We’ll be at the FOP Hall on Alpine Ave hanging out, playing Corn Hole, and celebrating the opportunity to help out one of the members of our CrossFit 616 family! In the meantime, remember that every time you check in to CrossFit 616 on social media and hashtag #goodtimz4tomz that CrossFit 616 will donate $1. It’s a simple way to help Josh out!

Our workout involves some high paced moving in a short time domain. The focus here is to keep moving even when your brain starts to tell you to slow down and pace it out. Transitions are HUGE here. It’s easy to rest in between the movements or set the bar down when it starts to feel uncomfortable. I challenge you tomorrow to hold onto that bar for the rest of the 10 reps when you want to set it down at 5 or 7 reps. Further, instead of breathing an extra 20 seconds after your double unders I challenge you to force yourself to pick the bar back up after your double unders. It’s only 7 minutes…do you want to spend your time working or resting? Will working or resting get you the results you’re seeking?

Workout for Monday, August 7

Strict Press
4X8
*Build Up with good reps and completed sets

7 min AMRAP
40 Double Unders
10 Power Snatches (75/55)

Friday, August 4

The CrossFit Games are officially under way! Click the image below for info on how to follow all of the action!

And if you’re not familiar with the CrossFit Games, here’s a look at how it all started…

Workout for Friday, August 4
“Grace”
30 Clean and Jerks for Time (135/95)
*See 4/7/17

***Get Full Recovery – 7 to 10 min***

Back Squat
EMOM for 3 min
3 Reps @ 60%
– Rest 1 min –
EMOM for 3 min
2 Reps @ 70%
– Rest 1 min –
EMOM for 3 min
1 Rep @ 80%
– Rest 1 min –
EMOM for 3 min
1 Rep @ 85%