Posts in Uncategorized
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

UncategorizedCrossFit 616
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

UncategorizedCrossFit 616
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.

UncategorizedCrossFit 616
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

UncategorizedCrossFit 616
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%

Thursday, August 3

Here's a follow up to yesterday's video on nutrition and how the "science" has changed over the years. It seems like it's less science and more about the money these days. Check out the video below for an entertaining look at how the sugar industry helped convince us all that fat is not good for us and sugar is.

Workout for Thursday, August 3 Flight Simulator 5-10-15...45-50-45...15-10-5 Sets must be unbroken in order to move to next set. Must stop and reset after each set is complete. *12 min Time Cap

For Time: 50-40-30-20-10 Sit Ups 10 Cal Bike After Each Round

Wednesday, August 2

This is This Is Why Eating Healthy Is Hard (Time Travel Dietician) The folks at Funny or Die sum it up pretty well in this video. It's so hard to keep up with the science of nutrition, especially when the scientist seem to change their minds every few years.

We work hard to stay on top of things for you, but as usual, the best advice for all time is eat real, unprocessed food that you can find in nature.

Sometimes though, we all just need to relax and laugh about how crazy it gets.

Workout for Wednesday, August 2 Hip and Hamstring Mashing and Activation

23-17-11 Deadlifts (225/155) Box Jumps (24/20) Handstand Push Ups

Tuesday, August 1

On Thursday, August 10, our very own Jennifer McDaniel, who teaches yoga at Funky Buddha, is offering a special stand-up-paddle board yoga class for 616 members only! Jen teaches SUP yoga throughout the summer for Funky Buddha and has offered to tailor a class just for CrossFitters.

There are 10 spots available for the class that will be at 7 pm on Reed's Lake. Paddle boards provided by Funky Buddha!

The cost is just $20 and you can sign up at the gym. It's a first come-first serve deal, so please don't sign up unless you are sure you can make it.

Workout for Tuesday, August 1 10 Rounds for time Run 400m Rest EXACTLY 2 minutes *Score is total time of run and rest

Monday, July 31

More great stuff from CrossFit coach Ben Bergeron. This is about putting character first and how improving your character and discipline outside of the gym can improve performance. Like he says at the very beginning, he doesn't preach discipline and good character because he wants to make the world a better place, he does it because it makes his athletes better competitors. (Although, making the world a better place ain't bad)

Now, I'm not going to the CrossFit Games. It's not a goal of mine to be a competitive CrossFitter. I just like working out and trying to be the best version of myself. That starts with character. I just saw something that said "you're never too important to be nice." I think we all need to hear that once in a while.

In the video, Bergeron references the "Complaint Free" bracelet he is wearing. I was lucky enough to have had a boss a few years ago make me wear one of those. Every time you complain, gossip, or criticize you move the bracelet to the other wrist. It makes you immediately aware of how often you complain and can really change your outlook on life from negative to positive. Check out more here.

Watch the video, especially the first part about where to start. It's not about ability and strategy right away. Build your person and process first.

Workout for Monday, July 31 Overhead Squat 3X7 **Work from Floor**

For Time: 12 Squat Snatches (135/95) 12 Overhead Squats Run 800m 9 Squat Snatches 9 Overhead Squats Run 800m 6 Squat Snatches 6 Overhead Squats

Friday, July 28

Benchmark Fridays are back! Can't wait to retest some of these. Maybe it's your first time doing some of them. Whether you've done them a hundred times or it's your first time, these are the workouts we use to test our progress so be ready to give it your best shot! Remember, no classes at the gym on Saturday. We will have class at Pere Marquette Park in Muskegon. Workout starts at 9:30 am sharp! Don't be late! You can sign up for class in Mindbody, there is no cap on the class size.

We will be on the north side of the beach.

A post shared by CrossFit (@crossfit) on

Workout for Friday, July 28 "Fran" 21-15-9 for Time Thrusters (95/65) Pull Ups *See 3/31/17

1 Mile Cool Down Run

Thursday, July 27

Is Inflammation Bad For You Or Good For You? We hear a lot about inflammation and how it negatively effects our health. But is it always bad for you?

Some inflammation is a necessary response to an acute injury in our body. "... inflammation is also a force for good, protecting against infection and injury. Acute inflammation occurs when you sprain your ankle or get a paper cut. It's part of the immune system's box of tricks to spark a defense and promote healing."

However, systemic inflammation that is constantly triggered over a long period can lead to serious health issues like arthritis and chronic diseases.

One thing we do know is that a healthy lifestyle can help reduce systemic inflammation and reduce the risk of chronic disease. Drugs may help in certain situations, but we don't want to rely on them if it's not absolutely necessary.

Always talk to your doctor if you're experiencing the systems of chronic disease or autoimmune disorders.

But remember, if you get hurt, stopping the inflammation process may slow down your healing. Your body is pretty smart and has natural responses to acute injuries. Stopping those may make you feel better temporarily, but might not be best long term.

Read the article from NPR for more info.

Workout for Thursday, July 27 Aerobic Capacity 4 Rounds, 10 min Each Round 5 Burpees + Run 400m + 5 Burpees - As Fast As Possible Row or Bike Remainder of Round at 150 BPM Each Round is 9 min of work + 1 min of Rest

Wednesday, July 26

It's Wednesday FriendsDay! Bring a friend to any class today to try CrossFit for the first time! Here's a pretty cool article on training your gut. Training the gut for athletes

A lot of us struggle with finding the right time to eat pre and post-workout and deciding which foods agree with us best before exercise. If you've ever made a change to your diet and timing of food I'm sure you've dealt with some type of gut discomfort.

The good news is that you can train your gut! If you can stick it out your gut will adapt and you will feel better. So next time you make a change, don't be so quick to dismiss it if it doesn't feel great right away. Just like anything else, your body needs time to adapt.

Workout for Wednesday, July 26 Single Arm Dumbbell Press 5X5 on each arm

4 Rounds, 4 min Each Round 15 Air Squats 10 T2B 10 Plate Twists Run 1 Lap Each Round is a Sprint, Rest Remainder of round.

Tuesday, July 25

Weightlifting Pan American Championships are taking place this week in Miami, Florida. You can watch the live stream on the USAW website here. We held our first USAW sanctioned meet last Thursday and two people qualified for the American Open coming to September in Grand Rapids. Congratulations Kristen Antioho and Kady Gusky! We're looking forward to seeing you both represent West Michigan Barbell at the AO3 in September!

Also, the American Open series 3 is looking for volunteers. The meet is September 8-10 and they need lots of people each day, plus a few more on the days leading up for set up.

Once you know for sure when you can volunteer add your name to this spreadsheet. There's a private Facebook group for volunteers so let me know and I can get you added to that. I sent a bunch of invites earlier, but I'm sure I didn't get everyone.

Here's an interview from USAW and Caitlin Hogan (53kg silver medalist) reviewing her lifts from the Pan Ams.

Workout for Tuesday, July 25 Double Under Practice - 4 min of practice then 1 min Max Reps

Deadlift 1X5 @ 60% 1X4 @ 70% 1X3 @ 80% 1X2 @ 80-85%

10 min AMRAP 4 Clean and Jerks (155/105) 4 Bar Muscle Ups (8 Pull Ups + 8 Push Ups) 40 Double Unders

Monday, July 24

A few things you need to know for this week: 1. Wednesday is Wednesday FriendsDay! Bring a friend to try CrossFit for the first time!

2. Saturday (July 29) is our Beach WOD at Pere Marqutte Park in Muskegon. Workout starts at 9:30 am sharp. BE THERE BEFORE 9:30! Sign up for the class on MindBody too so we can know how many are coming. There is no limit to the number of people for this class! There are no classes at the gym that day.

3. Get your shirt orders in by the end of this week (July 28)! Classic 616 or 2017 Summer Style. Or both!

4. Benchmark Fridays are back! We made it through the first cycle and we're starting over so we can measure our progress. Let's get ready to smash some PRs!

Workout for Monday, July 24 Pistol Practice - Pistols and Scaling Options for Pistols

Front Squat 3X7 @ 60% to 70%

3 Rounds for time 12 Pistols 12 DB Snatches Row 12/8 Cal

Friday, July 21

The CrossFit Games are coming up in a couple of weeks and they're releasing more information daily. Here's some updates for you to keep up with the action and to maybe win a million dollars!

1. Pick the top 10 men and women and the top 5 teams and win $1 million!!!!


2. The CrossFit Games have a new streaming partner. CBS Sports and Facebook are taking over the live coverage. Not sure if this will be better, same or worse than previous years, but they're claiming better and more coverage for more people to see. Click the image to read the full article.


3. Will we see functional fitness in the Olympics one day? There are people that want to see that happen. Check out the Floelite article and video: The International Functional Fitness Federation Is Here To Take Fitness To The Olympics


Workout for Friday, July 21 Snatch Practice 10 Rounds, One Round Every 90 Sec 1 Full Snatch + 1 Overhead Squat

Overhead Squat - From A Rack 4X5 Building Up with Good Reps

Thursday, July 20

We will be taking orders for a summer t-shirt/tank top for the next week. This shirt will only be printed once so if you want one you have to order it before July 28! We will also be taking pre-orders for our regular CrossFit 616 t-shirts and tank tops. Same color options as the last order, but there's a different tank top option for the ladies this time. All colors and styles will be posted at the gym!

The summer shirt will be $25 and our regular shirts are $20.

Here is the summer design and it will be printed on a neon yellow t-shirt/tank top:

The final artwork may vary slightly from this image.

Workout for Thursday, July 20 T2B and High Knee Kipping Practice

5 Rounds, Each Round is 5 min 8 DB Thrusters (Right Arm) 8 DB Thrusters (Left Arm) Run 1 Lap 12 T2B *Rest remainder of each round