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Wednesday, July 19

Remember that we will not have CrossFit classes at 6 or 7 pm this Thursday due to the USAW meet. If you want to lift in the warm up area there will be room, but we will not have room for the CrossFit workout. Also, there's still room for the CPR class on Sunday, July 23 if you want to sign up. It's $50 and you can register at the gym.

And the following Saturday, July 29 is our annual Beach WOD! We're headed to Pere Marquette Beach in Muskegon this year. No classes at the gym that day. Come workout on the beach and then hangout and have some fun in the sun!

Workout for Wednesday, July 19 Deadlift 1X5 @ 70% 2X3 @ 75% 2X2 @ 80%

9 min AMRAP 30 Double Unders 1 Deadlift (315/225) 30 Double Unders 2 Deadlifts 30 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts Continue the pattern increasing Deadlift reps by 1 each round.

Tuesday, July 18

Here's part of the CrossFit level 1 seminar from 2008, with everyone's favorite, Dave Castro. Dave digs into the definition of CrossFit - Constantly varied, functional movements executed at high intensity. Variance can come in many forms and they discuss some ideas here. It's not just about choosing different weights and movements. Changing everything from your environment to the music that's playing changes how you adapt to a particular stimulus. We all know it's very different to train in the heat versus the cold. But we should be doing both to have as well rounded of a fitness level as possible.

Don't get upset if your workout conditions aren't perfect. Accept it as a new challenge to overcome and a way to make yourself better.

Dave also digs into the intensity part of the definition. Intensity is important, but it is always third in line behind mechanics and consistency. Get the movements right first, then add intensity.

Workout for Tuesday, July 18 20 min Not For Time Single Arm Dumbbell Press 5X7 on each arm 5 Plank Position Sled Drags Supinated Barbell Row 5X7

5 Rounds for time Run 1 Lap 15 Handstand Push Ups 15 Pull Ups

Monday, July 17

Remember that we have a USAW sanctioned weightlifting meet this Thursday. The meet will start at 6:30 pm. If you are lifting, weigh ins will be from 4:30 to 5:30 pm. Here's a video from Juggernaut that's a guide to your first weightlifting meet. And there's a link below do a document on what to expect.

If you are lifting, please get with a coach this week to plan out your warm ups and openers so you don't have to worry about that on meet day.

If you haven't signed up, there's still space available!

Your first weightlifting meet? Here's what to expect

Workout for Monday, July 17 EMOM for 10 min 2 Hang Power Cleans Build Up in Weight with Good Reps

Back Squat 5X7 @ 65% to 75%

Friday, July 14

We're heading to the beach in Muskegon Saturday to watch some people compete in Fresh Coast Games. Join us at Pere Marquette Park any time if you want to hang out and watch some CrossFit in the sun!

Coolest things I saw this week:

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Workout for Friday, July 14 For Time: Run 1 Mile 50 Russian KB Swings (2/1.5) Row 1000m Bike 2 km / 1.5 km Row 1000m 50 Russian KB Swings (2/1.5) Run 1 Mile

Thursday, July 13

If you want to lift in the USAW meet next Thursday, please sign up as soon as possible. We need to have at least 6 lifters to hold a sanctioned meet. The sign-up sheet is by the water fountain. We have snatch practice today along with power snatches in the workout. Snatch practice should be just that - practice. It's not about the weight on the bar or the percentage of your max. Focus on technique first and the numbers will come.

Here's a post from Caitlin Hogan on how she approaches practice. I think it's a great strategy.

It's easy to get lost in the numbers with a sport that focuses solely on ultimate maxes. It's also the easiest way to get discouraged. With my training, I aim my focus on feel not the weight on the bar or percentages. I shoot to maintain my speed, precision, intensity, and strength from warm up to my prescribed load for the day. If everything is coming together and moving smoothly, we keep moving up in weight until failure or until my movement is affected. When things are off, my top load may not even reach 70% but the focus remains on proper technical patterns. Weightlifting is a process. It's a sport. There are good days and bad days and always something to do better next time. No matter your skill level, this sport is all about moving smoother, faster, stronger, and with more precision each training session. A bad training day is still a day of practicing and refining technique for the times with everything comes together. #weightlifting #olympicweightlifting #teamusa #panams @virusintl #virusintl #promixnutrition @promixnutrition #waxmansgym @waxmansgym #annextraining @annextraining #gymno4 @gym_no.4

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Workout for Thursday, July 13 Snatch Practice 3 Rounds, 4 min Each Round, Rest 1 min Between Rounds 3 Full Snatches EMOM for 4 min *Start around 50% to 60%, Increase weight between rounds.

5 Rounds for Time 15 Power Snatches (75/55) 9 C2B Pull Ups 35 Double Unders

Wednesday, July 12

“Your beliefs become your thoughts,Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.” -Mahatma Gandhi

Everything we do begins with our thoughts. If you have a negative mental approach, your outcome is destined to be negative. This goes for everything in life including your workouts.

Not only can a positive mental approach can do wonders for your mental health, but they can actually change the physical outcome.

In the video below, Greg Amundson draws a pyramid similar to CrossFit's pyramid of the development of an athlete, but his starts with thoughts and words. If you want to change your life, or your workouts, start with positive thoughts and words.

Stop beating yourself up. Stop thinking about how hard it is. Stop saying you can't.

Workout for Wednesday, July 12 5X3 Heavy Object Squats

EMOTM for 24 min Odd Min: 10 Burpees Even Min: 10 Wall Balls (20# to 10', 14# to 9') 10 Sit Ups

Tuesday, July 11

Here's a great blog post from Dr. Jason Ross at Train Out Pain. He looks into aging and how we can measure it and things we can do to prevent feeling it. He gives you 10 things that can help with aging and help fight off some of the ailments that typically come with getting older.

Give it a read and see if you can pick a few of these to start putting into practice.

Providing a Measurement for Aging Well

Workout for Tuesday, July 11 Deadlift - Build Up to 70%, then: EMOTM for 3 min 5 Deadlifts @ 70% Rest 1 min EMOTM for 3 min 4 Deadlifts @ 75% Rest 1 min EMOTM for 3 min 3 Deadlifts @ 75% to 80%

4 Rounds for Time: 5 Burpee Box Jump Overs (24/20) Run 1 Lap

Monday, July 10

Here's a reminder of the upcoming events in July: July 15 - Fresh Coast Games in Muskegon - some are competing, many are going to hang out on the beach and watch. July 20 - USAW meet - 6 pm (weigh ins prior) No 6 or 7 pm CrossFit July 23 - CPR training - sign up at the gym July 26 - Wednesday FriendsDay - Bring a friend to CrossFit! July 29 - Beach WOD - Pere Marquette Beach - 9 am

Hope to see you all there! Remember, you can see all of our community events on this page on our website:

Workout for Monday, July 10 Build to Heavy Complex in 15 minutes 1 Set Equals 3 Rounds without Setting the Bar Down of: 3 Push Press 3 Front Squats

3 Rounds for time: 100 Double Unders 13 Hang Power Cleans (115/85)

Friday, July 7

We're hosting a USAW sanctioned weightlifting meet Thursday, July 20 at 6 pm. This meet is for our members to qualify for the American Open Series 3 coming to Grand Rapids September 8-10. If you'd like to lift in this meet, you'll need to become a USAW member (which you'll need for the American Open anyway). You can become a member here.

We do need at least 6 athletes to register in order to hold the meet. We would also love a few volunteers to help run the meet. It be great to have 2-3 people help load the competition bar and 1-2 people manage the card table to keep everyone in order.

The entry fee for the meet is $20.

We are canceling the 6 and 7 pm CrossFit classes that evening, but you are more than welcome to come watch or work on your snatch and clean and jerk in the warm up area even if you aren't competing.

There will be a sign up sheet at the gym.

Workout for Friday, July 7 Front Squats 4X10 @ 60% to 70%

Strict Press 10-10-8-8-6-6 *Choose Weights that cause failure at target reps

5 min AMRAP 8 Power Cleans (95/65) 8 Front Rack Lunges

Thursday, July 6

The CrossFit Games are a month away and the top athletes are in peak shape for the grueling event. If you haven't seen this video series on Mat Fraser, it's worth checking out. It gives us a glimpse into his everyday life and what it's really like to train for the CrossFit Games.

By no means is this a recommendation of how we should train every day. There's a BIG difference in being a professional CrossFit athlete and using CrossFit as a fitness program.

However, I do think there is value in studying the best, whether it's CrossFit or any other endeavor. There are always things to learn from the top of the field. Even if it's just inspiration to train hard one hour a day.

This is part one of the series that's up to part 12 right now.

Workout for Thursday, July 6 Weighted Pull Ups 5-5-3-3-1-1

5 Rounds For Time: 20 Russian KB Swings (2/1.5) 12/8 Cal Bike

Wednesday, July 5

This is a post from Mattie Rogers, the best female weightlifter in the U.S., and she takes a looks back at Olympic Trials from 2016. Even though she was the top female lifter at the meet, she missed making the Olympic (due to a very complicated qualifying process over the four-year period). Read what she has to say about this. Some would consider it a failure and give up. Some people will learn from the experience and work harder. She admits she hasn't posted or talked about this particular event since it happened because it was devastating, but she finally decided to talk about it. It still hurts and it probably always will, but that doesn't mean she will stop trying. I think we can all learn from this. Watch the video then read her full post below.

So I posted clips of this on my story the other day & have since received TONS of messages asking about it. It's something I never put out on my social media because frankly, I didn't want to talk about it. I'm not even sure I explained this all to my mom because talking about it sucked (sry mom). So here we are, almost 14 months later and here's the story: - - Heading into the Olympic Trials, I was ranked 2nd on the (really complicated, don't try to understand it) ranking list that compared all weight classes. Top 2 after trials would be heading to Rio, with a third spot based on past Worlds performances that had already been decided that I was not really eligible for because I had not been in the sport long enough. It came down to my final lift of the competition to try and reclaim the 2nd position after being bumped down to 3rd during the trials session. We had to take a 9kg jump to this lift. 8kg over the current American record (and over the 75kg weight class record I believe?) and if I'm being honest, only 4kg less than the most I'd ever DEADLIFTED. For other sport athletes, think about your max deadlift. Now think about trying to clean and jerk it. I simply did not have it in me that day. No excuses, no pity party, I just could not successfully lift that amount of weight on that day. Everything I had been working towards to that point was gone with that one missed lift. I sat in the stands and watched in Rio because of that one missed lift. And yeah, it absolutely crushed me. Still does. It took me MONTHS to get past that. Mentally, physically, emotionally. I'm sharing this to explain for those with questions, but more importantly to prove that yeah. Shits hard. Things don't happen as you plan. Years of sacrifice and dedication to a certain goal may not be enough. Be emotional, be pissed off, be bitter, but move past it. Use it. Learn from it. The goal is not a certain end point, but the entire journey. I'm thankful for my successes and my failures. I'm thankful for the supporters and the non believers. If you want something, fucking work for it. No excuses. And if it doesn't work out the first time... Work. Harder. #HeadDownEyesForward #EarnedNotGiven

Workout for Wednesday, July 5 8 min AMRAP 10 Thrusters (95/65) Run 400m Rest 3 min 6 min AMRAP 8 Thrusters 40 Double Unders Rest 3 min 4 min AMRAP 6 Thrusters 10 Bar Facing Burpees

Monday, July 3

Just one class today at 9 am. We will have open gym time from 8-9 am. We will be closed Tuesday, July 4. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Hotshots 19 workout was created to honor them and help raise money for the families.

Workout for Monday, July 3 "HotShots 19" Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

Friday, June 30

Remember we have just one class on Monday, July 3 at 9 am. And we are closed on Tuesday, July 4. Full schedule tomorrow, but please remember to sign up in advance for the 9:30 am CrossFit class!

Weekly Roundup!

1. Today is the day we have all been waiting for...Dave Dyer's new comedy album Uncooked is out! Click here to order it now from iTunes. Or get it on Amazon and Google Play!

Click here to hear a sample track, but trust me, the album is funny. We were there and you may be able to hear us laughing if you listen closely (I'd buy it just for that).


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Workout for Friday, June 30 EMOM for 15 min 1 Clean and Jerk - Full Clean *Build to heavy rep. *Each time a rep is failed drop 10 lbs and continue.

16 min AMRAP Run 400m Max reps pull ups - Every time you come off pull up bar do 15 front squats (95/65) then run

Thursday, June 29

Ugh, 2017 is already halfway over. Time flies when you're having fun. But let's take this time to evaluate where we are and check in on those goals we set earlier in the year.

Here's a picture of the Goals Board at the gym. How are you doing? Are you sticking with your plan to get there?

I see a few check marks on there! Congrats to those of you that have accomplished one of your goals. Let's make new ones and keep working towards the ones we haven't reached yet.

Workout for Thursday, June 29 Turkish Get Ups Complete 10 Reps on Each Arm

4 Rounds For Time: Row 500m Rest 2 min

Wednesday, June 28

It's Wednesday FriendsDay! Bring a friend to any class today to try CrossFit for the first time! Remember we have just one class on Monday, July 3 at 9 am. And we are closed on Tuesday, July 4.

CPR class is July 23 and there is a sign up sheet at the gym.

And for other upcoming events, make sure you check our Community Events calendar on the website here: You can always find this page under the community tab on the website.

Workout for Wednesday, June 28 Kettlebell Romanian Deadlifts - 1 Second Pause in Bottom 5 sets of 5 reps - Hold a Kettlebell in Both Hands

12 minute AMRAP 10 Lunges 10 Sit Ups 10 Burpees Run 1 Lap

Tuesday, June 27

Sometimes we all need to slow down. As coaches we want to see the quality of your movement prioritized over anything else. Hopefully you've heard us say mechanics, consistency, then intensity at some point, but if you haven't until now - remember it! It's easy to get caught up in the workout and compete with your friends, but sometimes just going faster causes your technique to break down. We should be able to recognize this happening and slow down a bit to reset our mechanics.

Poor technique usually leads to pain or injury and those are the last things we want.

In the video below, Adrian Conway from Brute Strength explains how slowing things down can help everyone from beginners to Games athletes.

Workout for Tuesday, June 27 Pull Up Progressions

10 min AMRAP 12/8 Cal Bike 10 Slam Ball Twists (30/20) 8 T2B

Monday, June 26

This Wednesday is Wednesday FriendsDay! Bring a friend to any class to try CrossFit for the first time! Finally a realistic video from one of the best CrossFitters out there - Camille Leblanc-Bazinet. Here's a series of failures she posted to remind us all it's not all glory and PRs.

It's too easy to get caught up in the things we see on social media, where it looks like people are maxing out and breaking records every day.

But this is reality.

Before those PRs there are A LOT of misses. There are years of hard work. And there are always setbacks.

Don't be afraid to fail and never be afraid to try again. It's a long journey with lot of bumps along the way.

"It's not always pretty! I fail a lot but I never stop trying! ... I like to think as failure as opportunity to grow... it's always how you see things and there is no such thing as failing but rather having an opportunity to learn something and get better!"

Workout for Monday, June 26 Front Squat 5X3 @ 70% to 75% *Green Light Day *If it feels good or you missed max day go for a 1RM.

For Time 400m Buy In Run Then, 11-9-7 Thrusters (115/85) Deficit HSPU (4"/2")

Friday, June 23

Back to a full schedule this Saturday:8:15 am - Elements and Weightlifting 9:30 am - CrossFit - must sign up in advance 10:30 am - Extra Credit

Weekly Roundup

1. ARE PEPPER SUPPLEMENTS HOT OR HYPE? - There are always new supplements coming out and since the supplement industry is unregulated you need to do your research! We always recommend starting any nutrition program with REAL food! If you need to supplement be sure you know what you're taking!

2. Be nice! In real life and on the Internet!

Workout for Friday, June 23 "Nancy" 5 Rounds for Time: Run 400m 15 Overhead Squats (95/65)

Thursday, June 22

Here's some links to articles on nutrition things I've seen this past week. With the coconut oil "scandal" I think it's a good time to remind everyone to read the research, the rebuttals and know who is conducting/funding the research before making any decisions. So, if you have some time, read some of these and make your own decision. Don't get caught up in mainstream media headlines. The headline rarely gives the full story.

1. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

2. Coconut oil isn't healthy. It's never been healthy.

3. Please Calm Down: Coconut Oil Is Fine

Workout for Thursday, June 22 Aerobic Capacity Training 5 Rounds 30 Second Max Effort on Bike/Rower 5 min Row or Ride At Moderate Pace

Score is total burpees During 5 min Row/Ride looking for 150 BPM or 24-26 beats in 10 seconds.