2/29/12

1.  Back Squat:  15mins to build to tough triple

2.  For Time:  75 Box Jumps 24/20 (stand up on top, step down)

3.  Toes 2 Bar:  Max reps x3, rest 3mins

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“A superior man is modest in his speech, but exceeds in his actions.” – Confucius

27 Ways to Get More Sh!t DoneThe Greatist

Please welcome our newest On-Ramp grad…Adam!

2/28/12

1.  CTB Pull Ups:  1-5-1 pyramid

rest 7mins

2.  Pull Ups:  1-5-1 pryamid

3.  5 Rounds for Time:

15 Push Ups
15 Sit Ups
15 Squats

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“There is no man living that can not do more than he thinks he can.” – Henry Ford

No Poo Poo Head BurpeesElisabeth Akinwale

MARCH 2012

MARCH 2012 ATHLETE OF THE MONTH

Name: Cindy Wilcox

Age: 54

Occupation: Office Manager

Resident of: Clawson, MI

Member of CFR since: 9/24/2011

Athletic background? None

Favorite and least favorite WOD/movement? Favorite:  Sit ups.  Least Favorite:  Burpees.

Greatest accomplishment? My son, Bryan.

Has CFR made you better? If so, how? Yes, I know that I can do physical workouts.

What are your hobbies? Non-fiction reading and friends.

Top 5 favorite movies? Shawshank Redemption, Casino, Con-Air, The Holiday and Dan in Real Life.

What is one thing we don’t know about you? I failed gym!

What are your goals in life?  And/or at CFR? Improve all WOD movements.

2/27/12

1.  Hang Power Clean:  Tough Double x5, rest 1min

2.  Single Arm DB Press:  3×5-8, rest 1min b/w arms

3.  Russian KB Swing:  3×20, rest 1min

4.  Double Unders:  5sets, :30/:30

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“With the past, I have nothing to do; nor with the future.  I live now.” – Ralph Waldo Emerson

A New Way To EatT-Nation

Rest Day

REST DAY / MAKE UP / SKILL WORK

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“It is better to travel well than to arrive.” – Buddha

Is Your Daily Shower Making You Sick?Chris Kresser

 

Great job to all who competed in the first WOD of the CFR Open!  We had an awesome turn out that provided an electric atmosphere for all of our athletes.  Definitely excited for next week already!  Thank you for being so badass.


Open WOD 12.1

AMRAP 7mins:  Burpees (jump to a 6″ target)

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Today is the big day!  The first of five CFR Open WODs.  Please remember to show up early to warm up.  Also, the more people we have in attendance the better…feel free to hangout after your heat.  If you are not competing but still want to do the WOD you MUST let us know what time you plan on coming in.  Good luck to everyone, you’re gonna kill this thing!

“Success is how high you bounce when you hit the bottom.” – George S. Patton

 

2/24/12

1.  Max reps:

1min Toes 2 Bar
2min Kb Swings
3min Double Unders

2.  Power Clean & Jerk:  15mins of tech work

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The 1st Open WOD has been announced, and it is:  AMRAP 7mins: Burpees (jump to a 6″ target).  You have two options going into this WOD…you can dread it, tell yourself it’s going to be the worst 7 minutes of your life, or you can own it.  You can make a plan and attack it like it’s the last workout you’ll ever get to do.  We do burpees quite often..how do I know?  Because everyone complains every time we do them.  We also work in the 5-7 minute time domain quite often.  What I’m getting at is you have done this workout before, so act like it.  For the next few hours leading up to your heat time I want you do to one thing:  get your mind right, you’re gonna crush this!

 

“Confidence is contagious.  So is lack of confidence.” – Vince Lombardi

 

TOUGH MUDDER 6/29-30

WHAT: The Tough Mudder is a hardcore 10-12 mile obstacle course designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, half a million inspiring participants, and more than $2 million dollars raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world.

WHEN: June 29,30

WHERE: TBA

WHO: Anyone who thinks they have what it takes to finish this course should join.  This is going to be an awesome team building experience.  Notice the word TEAM.  We will start together and finish together.  To sign up click THIS LINK,  Find our team:  “Team Reviver” and enter the password: reviver

If you have questions be sure to ask or visit the TOUGH MUDDER website.

Current Team:

Rest Day

REST DAY / MAKE UP / SKILL WORK

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The first Open WOD has been announced.  All who are competing in the CFR Open will be doing their workout on Saturday (refer to heat schedule at the gym).  If you are unable to come on Saturday and need to come in on Thursday (today) or Sunday, please let us know ahead of time.  Again, please plan on showing up early and staying late on Saturdays to help judge.  This is going to be an awesome experience for all…thanks ahead of time for all of your help and hard work!

 

“Failure is simply the opportunity to begin again, this time more intelligently.” – Henry Ford

Mind vs. BodyCrossFit West

2/22/12

1.  Front Squat:  2-2-2-2-2, rest 2mins

2.  15-12-9

Squat Snatch @ 45% of 1RM
Box Jump 24/20

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Today is the day…the first WOD of the 2012 Reebok CrossFit Games will be posted at 8PM EST.  Get your game face on, its time to get real!
If you are competing in the CFR Open please verify your heat time on the front white board.  We will need judges so plan on showing up early and staying a little late to help out.  If you are not competing and want to workout on a given Saturday please see us to sign up for a heat time.

“Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action.” – Napoleon Hill

Intro’s to the OpenCrossFit Games