Thursday, October 19

Barbells for Boobs is next Friday night! On October 27, from 6-8 pm, we will have five head-to-head matchups to raise money for Barbells for Boobs.

Come support the athletes and place bets on who you think will win. If you bet on the winning person, you get to pick the workout for the people that bet on the other person. Throw down as much money as you want for each matchup - all of that money will go directly to the charity. 

Each individual gets to pick one movement for their workout and the coaches will make an even workout. 

Be dressed to workout and have some fun while cheering on your fellow 616ers! Check out the Facebook event page for further updates!

Workout for Thursday, October 19
Push Press - Work from Floor
*Build to a Heavy Single with Good Reps

Anaerobic Capacity Training
Assault Bike - 10 Rounds for total Calories
10 sec Max Effort, 50 sec Rest
Rest 2 min, Repeat (20 rds total)
*Score is total of all rounds

CrossFit 616
Wednesday, October 18

We need some carbs in our diet for energy, but we know that too much carbohydrate leads to a whole host of problems from weight gain to chronic disease. Eating carbs from vegetables and fruits provide the necessary micronutrients to keep you healthy, but chips and pretzels are not the same thing. All carbs are not the same, and the excess consumption of high-glycemic carbs is killing people. 

And, as CrossFit CEO Greg Glassman points out, most bad food choices center around high-glycemic carbohydrates.


Workout for Wednesday, October 18
15 min to Build to Heavy Complex
1 Power Clean
1 Thruster
1 Hang Power Clean
1 Thruster

EMOM for 16 min
Odd: 10 Unbroken Wall Balls (30# to 10' / 20# to 9')
Even: 9 C2B Pull Ups

CrossFit 616
Tuesday, October 17

How bad do you want to reach your goals? 

One of the best parts of CrossFit is that the challenges are endless. As soon as you think you've mastered something, a harder version comes along, or you realize you need a lot of work in another area. We can all continue getting better for a very long time.

In the video below, adaptive athlete Casey Acree demonstrates the bar muscle up with one arm. He set a goal and worked all year towards it. 

The CrossFit Open won't start until February, but that'll be here before you know it. And I know we all had things we said we were going to work on after the last Open. So, have you been doing it?

We have pull ups and muscle ups in today's workout. Let this be a test of where you are now so you can figure out what you need to do to reach your goals down the road. THEN DO THOSE THINGS!

If you put in the work you will get there. Let athlete's like Casey inspire you to work hard all year to get where you want to be.


Workout for Tuesday, October 17
Pull Up Progressions

18 min AMRAP
1-2-3-4-5...Continue adding 1 rep each round.
Ring Muscle Ups
10-20-30-40-50...Continue adding 10 reps each round
Double Unders
Run 1 Lap (220m) after Each Round

Scales: C2B + Push Up X2 (so 2-4-6-8-10...)
Hurdle Hops OR Half the Reps if able to get a few DU in sets

CrossFit 616
Monday, October 16

The Pigheaded and the PRs is a recent article from the CrossFit Journal. The article was written to coaches on how to scale appropriately and deal with egos getting in the way of good movement, but I think it's valuable for everyone to read.

As an athlete, seeing things from a coach's perspective may help you understand why we make some of the decisions you see daily. It may also help you scale for yourself a little better.

I know I made plenty of mistakes early on because I thought I was pretty fit, and I wanted to prove myself in front of the other people in my classes, but it NEVER helped me in the long run.

I have hurt myself and delayed further training because I was trying to go beyond my limits. Please learn from my mistakes and don't do that to yourself. 

Read the article and see if some of it might apply to you. And please understand that the scaling decisions we make for you are out of love and a desire to help you reach your goals, while staying healthy!

Workout for Monday, October 16
Front Squat
Set of 10 @ 65% to 70%
Build Up in Weight as Reps Decrease

For Time:
21 Power Snatches (95/65)
10 Bar Hop Burpees
15 Power Snatches
10 Bar Hop Burpees
9 Power Snatches
10 Bar Hop Burpees

CrossFit 616
Friday, October 13

Weekly Roundup!

1. Jessica Lucero squatted 170kg/374lbs! She weighs 58kg/128lbs! You don't have to be big to be strong!

2. I know this applies to a lot of you!

Workout for Friday, October 13
EMOM 3 min
1 Full Snatch
Rest 1 min - Increase Weight
EMOM 3 min
1 Full Snatch
Rest 1 min - Increase Weight
EMOM 3 min
1 Full Snatch

9 - 7 - 5
Ring Muscle Ups
Full Snatches (135/95)

CrossFit 616
Thursday, October 12

We have lots of teams competing this weekend at the Fittest of the Fall competition at Lake State CrossFit in DeWitt. I know they'd love your support if you'd like to head over and cheer them on.

We have added quite a few new members recently so make sure you introduce yourself to anyone you may not have met yet. And for the new folks, make sure you join the 616 event group on Facebook - or let us know if you're not in so we can add you!

Here's a quick video about overhead squat therapy. If you have a movement that gives you trouble, slow down, lighten the weight and really work on getting in the correct position. This is a slow process and can not be rushed. Rushing it will only lead to pain and possibly injury. 

Workout for Thursday, October 12
2X3 @ 80%
2X2 @ 85%
3X1 @ 85% to 90%

7 Rounds (3500m) - Interval Rowing
Row 250m Easy Pace
Row 250m Max Effort

CrossFit 616
Wednesday, October 11
"A refrain of mine I’m sure plenty of people are sick of hearing by this point is that in the Olympic lifts, there is never a moment in which you’re just letting things happen; you need to always be actively making them happen. The barbell doesn’t want to be where you’re trying to put it—it wants to be resting on the floor where it started, and it’s going to do whatever it can to get back there. You have to force it to do what you want, and that requires constant action and attention."

The quote above is by Greg Everett on the Catalyst Athletics website. The article, entitled The Clean: Don’t Just Fall Down, Turn It Over, is definitely worth a read, but I thought the quote above would be extra beneficial for a lot of us. 

I want us to start thinking like this on everything. It's not just a bunch of stuff happening around us, we are in control. And we can choose to work on things to get better or we can go through the motions and let the barbell do what it wants.

And like Everett says, "that requires constant action and attention."

Workout for Wednesday, October 11
Shoulder and Hip Mobility

5 Rounds for Time
14 DB Push Press (7 on each Arm)
14 DB Thrusters (7 on each Arm)
14 T2B
Run 400m

CrossFit 616
Tuesday, October

Our nutrition plan at 616 is called Fueling Activity. It's called that because it's all about finding the right amounts of the right foods to support your levels of activity.

CrossFit founder Greg Glassman included this idea in his famous World-Class Fitness in 100 Words with the line "Keep intake to levels that will support exercise but not body fat."

You need to eat the right stuff for you. It doesn't matter what anyone else eats, there's a correct combination for you and finding that can be challenging, but worth it. 

If you've had problems figuring this out on your own, we can help. This round of Fueling Activity is in week two, but we will restart it again soon. If you have questions please ask. 

In the meantime, be entertained watching someone try to eat the same amount of food that The Rock eats in a day. Spoiler: it doesn't work.


Workout for Tuesday, October 10
15 min to build to Max Power Clean 

Using 80% of TODAY's Max Power Clean:
Every 2 min for 20 min
2 Power Cleans
4 Bar Hop Burpees
6 C2B Pull Ups
*Rest Remainder of Round

CrossFit 616
Monday, October 9

We have back squats and heavy object squats today and as always, we need to focus on breathing and bracing. We usually go over this in the warm up and demonstrate how we should fill up with air and brace out with our abs and obliques, but maybe seeing it from someone else will help explain this further.

The video below from Juggernaut shows exactly how to fill up with air and brace the spine so we are not over extended when holding weight on our back.

One thing to note is that they use a low bar placement on the back because that's what most powerlifters do. We use a high bar placement because it carries over better for Olympic weightlifting and other CrossFit movements. But the breathing and bracing techniques are the same. Check it out and see examples of what to do and what not to do.

Workout for Monday, October 9
Heavy Object Squat Warm Up - Pause in Bottom
3X3 Building Up in Weight

Back Squats
1X5 @ 65% - 2 Sec Pause in Bottom, No Bounce
1X10 @ 70% - Regular Tempo
1X8 @ 70% to 75%
1X6 @ 75% to 80%

6 min AMRAP
12 Sit Ups
8 Alternating DB Snatches
6 Cal Bike
*Focus on Quick Transitions!

CrossFit 616
Friday, October 6

If you haven't seen or listened to the CrossFit Podcast yet, you're missing some good stuff. I thought this episode was great, especially the beginning because I think a lot of people can relate to it. There are times in our lives when we dedicated and on top of everything, and then there are times when it seems like it's all falling apart. That's ok. Just know that there's always a community here to support you. It doesn't matter if you've been away for a while or if you're here every day. 


Workout for Friday, October 6
Hip and Shoulder Mobility

5 Rounds for time:
Run 400m
15 Overhead Squats (95/65)

CrossFit 616
Thursday, October 5

We do a ton of grip work (especially on Tuesday this week) and you may not even realize how tight your forearms get.

Here's a couple of stretches for your hands and forearms that could help relieve pain and get you in better positions. 

Workout for Thursday, October 5
Single Arm Dumbbell Press
5X7 On Each Arm

4 min AMRAP:
Row 500m
In remaining time Max Effort Burpees
Rest 4 min
4 min AMRAP:
25 Burpees
In Remaining time Max Distance Row
Rest 4 min
500m Row for Time

CrossFit 616
Wednesday, October 4

Barbells for Boobs is October 27 from 6-8 pm. We have five head-to-head matchups set and we're looking forward to having a great night for a great cause.

If you're not familiar with the Barbells for Boobs charity, please visit their website to learn more.

We have our team page set up so we can start receiving donations. Feel free to join the team and set up your own page to send donation requests out to your friends and family. People can donate directly to the team or to your individual fundraising page.

Workout for Wednesday, October 4
15 min Not For Time
5 Heavy Object Carries Forward 50' and Backward 50'
5X5 Landmine Rows w/ Pause at Top and Bottom
*LMR will be lighter than normal because of the Pauses

10 min AMRAP
Bike 10/7 cal
10 T2B
10 Russian KB Swings (70/53)

CrossFit 616
Tuesday, October 3

All of your walls and handstand push ups have finally paid off! The neighbors have announced that they are moving out!

We don't know exactly what this means, but they're moving out this week and we are talking to our landlord now. We will keep you posted as we know more.

Since his music is so motivating, maybe you should add these to your diet to before you go for your next PR!


Workout for Tuesday, October 3
Row 2K for Time
At 1 min: 1 Thruster (95/65)
At 2 min: 2 Thrusters
At 3 min: 3 Thrusters
*Continue adding 1 more thruster at the top of each minute.
**If Thrusters are not completed within the minute: 
Continue with only 3 thrusters EMOM
***15 min Time Cap

Run 1 mile For Cool Down

CrossFit 616
Monday, October 2

Watching the CrossFit Games or top athlete's on Instagram can be deceiving. They make everything look easy. Even in our gym, some people make things look easy, and we all have those thoughts of "I should be able to do that."

But the reality is that we don't see the years of training and hard work that got them to that point. We didn't see the years of strength or sports specific work that happened before CrossFit. 

And then we get down because we haven't done this or that or haven't mastered a skill we just tried for the first time a month ago. 

Be patient, enjoy the process, and the strength and skills will come.

I'm by no means an elite athlete, but there are things I can do now that I looked silly trying when I started this process. I wasn't good at anything and my lifting form was pretty bad. But it took YEARS to get to where I am now, and I still need a lot of work.

The video below is from February of 2011, almost 7 years ago. I had been doing CrossFit for a little less than a year, and my 95 pound power cleans are awful. Lots of arm pulling, not getting my elbows around and not getting my hips back to receive the bar. And my push ups stunk too. There was no point when I automatically got better, it was small changes, every day, over years. 

If you ever feel overwhelmed or frustrated, don't worry. Keep working and it will happen. Check out the video below and feel free to laugh at my form and the fact that, yes, I had hair. You'll also see Shaun in there who moved a lot better than me.


Workout for Monday, October 2
Pull Up Progressions

EMOM 16 min
Odd: 40 Double Unders + 5 Burpees
Even: 30 sec Deadlift Hold (275/185)

CrossFit 616
Friday, September 29

Weekly Roundup!

1. The lord of lightweight commands you!

2. Great drill for developing the handstand

A post shared by CrossFit (@crossfit) on

Workout for Friday, September 29
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
*You must finish all 100 reps of each before moving to the next

CrossFit 616
Thursday, September 28

Get your sweatshirt and Barbells for Boobs t-shirt orders in by the end of the week! I promise, it's going to get cold and you're going to want a sweatshirt, so don't forget!

We still need one more person for the Row Raiser team to support Special Olympics Michigan this Saturday. Click here to join!

This is a pretty cool thing Meijer is doing - Misfit Produce!

We always hear the complaint that eating healthy is too expensive, but here's a way to get your fresh produce at a deep discount - up to 40% cheaper. 

These are just the fruits and veggies that don't look perfect but are still perfectly good for you. Not only do you get them cheaper, but we keep them from being wasted. Nice work Meijer!

Read the full article here.


Workout for Thursday, September 28
Back Squat
3X5 @ 75%
3X3 @ 80% to 85%

11 min Clock
30 Power Cleans (185/125) Buy In, then AMRAP of
10 Deadlifts (185/125)
40 Double Unders

CrossFit 616
Wednesday, September 27

It's Wednesday FriendsDay! Bring a friend to any class time today!

Here are the details for Barbells for Boobs - October 27, 6-8 pm

Pick a friend and challenge them head-to-head! You each pick a movement. We will flip a coin to see who picks first. Have more than one movement in mind from different categories - Bodyweight, barbell, monostructural (row, bike, run). Coaches will pick the weights and rep scheme to make sure the workout is as even as possible for the two competitors.

If you’re not in a head-to-head matchup, you’re still in the game! You get to bet on each matchup. Bring some cash and throw down 1, 5, 10 or 100 dollars on the person you think will win each matchup - all cash goes to Barbells for Boobs!

If you bet on the winner of the matchup, you and the other people that did the same will get to pick the mini-workout that the losing betters have to do. These will be short workouts that they can do as a group or individually to keep everyone moving.

For example: There are 10 losing betters. They have to do 500 wall balls as a group, but they only get four wall balls. This is just an example, but you get the idea. The winning betters get to pick the workout.

And don’t forget to order your Barbells for Boobs t-shirt before the end of the week! All profits from this sale goes right to the charity! (FYI, these are all unisex t-shirts, no tank tops)

Workout for Wednesday, September 27
22 min AMRAP
Run 400m
15 Sit Ups
10 Lunges (In Place, alternate legs)
5 Burpees

CrossFit 616
Tuesday, September 26

This Wednesday is Wednesday FriendsDay! Bring a friend to any class throughout the day to try CrossFit for the first time!

You have until the end of the week to get your sweatshirt and Barbells for Boobs t-shirts in!

There are still two spots left on the Row Raiser team this Saturday! Click here to join the team now!

We still need matchups for Barbells for Boobs! We need four more matchups, but even if you're not going head-to-head, you'll still get to workout. We'll have a full description of the night soon, but you'll be putting your fitness on the line by betting on each matchup. Challenge a friend and help us raise money for this great cause!

Workout for Tuesday, September 26
Power Snatch Practice - 18 minutes
Build Up to a Heavy Triple
*Touch and Go!

15 min AMRAP
7 Power Snatches (135/95)
7 Bar Hop Burpees
Run 1 Lap (220m)

CrossFit 616
Monday, September 25

I'm so happy I am surrounded by amazing people that push themselves and support each other every day. I watched people of all ages, shapes, and sizes compete this weekend and saw nothing but great attitudes and love for each other. 

I think CrossFit attracts awesome people, and I think CrossFit 616 has some of the best. The support you all show each other never ceases to amaze me and I just want to say thanks.

The video below reminds us that it's not always that way. There are people out there that try to tear us down for whatever reason. But remember, do what makes you happy.

Don't listen to the detractors. Don't let negative comments get you down. Stay on your path and surround yourself with people that really care about you.  

Workout for Monday, September 25
5X5 Heavy Object Squats

3 Rounds, Rest 4 min Between Each Round
4 min clock
40 Wall Balls (20# to 10' / 14# to 9')
Max Calories on the Assault Bike in Remaining time

CrossFit 616