Thursday, August 24

Here’s a reminder of the schedule this Saturday:

8:15 am – Elements and Weightlifting
9:30 am – CrossFit – must sign up in advance
Extra Credit canceled

8 am to 4 pm Babes and Bros competition at CrossFit Grand Rapids

4 pm to 9 pm – Good Timz for Tomz! Fundraiser and Cornhole tournament – Click here for tickets

Workout for Thursday, August 24
Pull Up Progressions

Aerobic Capacity
For 7 min: Row or Ride @ 150BPM
Then, Immediately go into 3 Rounds of:
For 7 min: 400m Sprint (Run) + Row or Ride @ 150 BPM

Wednesday, August 23

Most of you have probably noticed by now, but Robbie Peck has joined our coaching staff and we are excited to have him on board!

Robbie is currently coaching Elements classes, but you may see him helping out CrossFit classes soon. He has a degree in Biomedical Sciences from Grand Valley State and is in the process of applying to Physical Therapy schools to continue his education.

Robbie has a passion for human movement – seeing it, correcting problems, and maximizing it’s potential. He has more than 9 years of Olympic and powerlifting experience in different sports programs. He also enjoys skiing, baking and cooking.

Please congratulate him next time you see him!

Workout for Wednesday, August 23
Front Squat
1X2 @ 70%
2X2 @ 75% to 80%
2X2 @ 80% to 85%

5 Rounds, 3 min each round, rest 1 min between rounds
10 Burpees
10 Wall Balls (30# to 10′ / 20# to 9′)
Max Calories on Bike
*Score is LOWEST round of calories*

Tuesday, August 22

I just learned about the book The Four Agreements and although I haven’t read it, I am looking forward to down the road. I am spending some time looking into the four agreements in the book and trying to start implementing some of these practices in my daily life.

The video below goes through the four agreements and it’s worth spending the 2.5 minutes to learn more. I think we can all benefit from these lifestyle changes:

1. Be Impeccable with your Word: Speak with integrity. Say only what you mean. Avoid using the Word to speak against yourself or to gossip about others. Use the power of your Word in the direction of truth and love.

2. Don’t Take Anything Personally
Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

3. Don’t Make Assumptions
Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

4. Always Do Your Best
Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

Workout for Tuesday, August 22
20 min NFT
Complete 5 Farmer’s Carries – Single Arm KB or DB
*1 carry is 50′ down with Right + 50′ back with Left*
Accumulate 5 minutes of Heavy Object Holds
If finished before 20 min take time for mashing/mobility

For Time:
10 – 20 – 30
Dumbbell Snatches
50 – 100 – 150
Double Unders
*Scale DU with 1 min practice, 1:30 practice, 2 min practice*

Monday, August 21

Good Timz for Tomz is this Saturday at 4 pm! Get your tickets now for the event and to enter the Cornhole tournament! If you want to play in the tournament and have a chance to win awesome prizes (including a full cornhole set), you must register in advance so we can set the bracket.
Click here to order now.

And in totally non-CrossFit related news… Eclipse tomorrow! Watch the video from NASA on how to safely view it. Don’t stare at the sun!

Workout for Monday, August 21
40 minute clock, Start a new round every 10 minutes
8 Chest to Bar Pull ups
8 Thrusters (135/95)
Bike 1km
8 T2B
16 Deadlifts
Run 400m

Friday, August 18

Weekly Roundup!

1. OK, we all know that eating real food is good for our health, but it also makes you smell better!

Listen to the story from NPR!


2. Come on CrossFitters…


3. Pretty good strength work from CrossFit Gymnastics for the strict ring muscle up. Maybe give this a try tomorrow if you think you’re muscle up game is strong.

| MUSCLEUP WEEK | —————————– ▪️Time to put in the work for strict #muscleups 🙌🏼 —————————– We show two options. Scaled and regular. ✔️false grip required for strict ———————————— 🔺We break it into 3 sections. In order to achieve an amazing muscleup – each section should be worked separately and mastered. —————————– #cfgoach @soulsean demos the technique- watch and learn! Look at where he pulls – his head position – chest "tall" position – tight body etc… —————————– COMPLETE ✔️1 pull return to start ✔️1 transition return to transition hold ✔️1 dip —————————– #cfgmuscleupweek #cfgymnastics #crossfit #crossfittraining #gymnasty

A post shared by CrossFit Gymnastics (@cfgymnastics) on


Workout for Friday, August 18
Ring Muscle Up Practice and Kipping Pull Up Practice

“Annie”
50-40-30-20-10
Double Unders
Sit Ups
*12 min Time Cap*

For Time:
20 Burpee Ring Muscle Ups
*or Burpee Pull Ups

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