CrossFit Reviver – Murph Day 2012

This will be our first annual Murph Day here at CFR.  We believe in remembering and honoring those who have given the ultimate sacrifice for our freedom.  On this day we will join gyms around the country and pay our respects to one of the greatest heroes our country has seen, Lt. Michael Murphy and all the others who fight and have fought for us.  We will be taking donations and all proceeds from this event will go to the Navy Seal Foundation.


Cost: $40 – This includes t-shirt, food and donation

Date: Saturday, June 2, 2012

Time: We will have heats from 9AM – 1PM.  BBQ from 1 – 4PM.

Who: This event is for members and non-members of CFR.  If you are not a member please call or email to sign up for a heat time.

What to do: Sign up for a heat time at the gym, include t-shirt size and pay fees.  We will take sign ups until May 25th.  If you’d like to make additional donations or know someone who’d like to make a donation please do so here:  Navy Seal Foundation.  If you are unable or not interested in completing the workout you can still join in the festivities by showing up, donating for the cause, rooting on the individuals working out and enjoying some good food.

The Workout: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”.  We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.



1.  Power Clean:  15mins, build to tough double

2.  AMRAP 12mins:

7 Ring Dips
20 Double Unders
7 C2B Pull Ups

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“Act as if what you do makes a difference. It does.” – William James

Swim Across AmericaMy Athletic Life

MAY 2012


Name: Ricky Coatta

Age: 33

Occupation: AI Para-professional / Firefighter

Resident of: Clawson, MI

Member of CFR since: 10/01/11

Athletic background? Football and baseball.

Favorite and least favorite WOD/movement? Favorite Mvmt:  Deadlift.  Least Favorite Mvmt:  Snatch

Greatest accomplishment? Being a good dad.

Has CFR made you better? If so, how? Overall fitness and nutrition.

What are your hobbies? Doing things with my family, camping, traveling, golfing and biking.

Top 5 favorite movies? American Pie, Tommy Boy, Goonies, Caddyshack and Jaws.

What is one thing we don’t know about you? I have flown a plane.

What are your goals in life?  And/or at CFR? Live a long healthy life and to never give it up.

Team WOD

In teams of 2:

AMRAP 20 Mins:

4 Box Jumps
5 K2E
6 Lunges
7 Pull Ups

**While Partner A works on AMRAP Partner B holds a plate 45/25 above the waist during Box Jumps and Lunges and above the head during K2E and Pull Ups.

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Happy Birthday to Coach Vince and Paulie!!!

“Success is never final, but failure can be.” – Bill Parcells
Can The Meat Be My Vegetable?Elisabeth Akinwale


1.  3 Rounds for max reps, rest 2mins b/w rds:

:30 Wall Ball
:30 Row (calories)
:30 Seated DB Press
:30 Double Unders

2.  100 V-Ups for time

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“A team will always appreciate a great individual if he’s willing to sacrifice for the group.” – Kareem Abdul-Jabbar

Common Faults:  Being An A-HoleBeastmodal Domains

It is no doubt that double unders are a tough skill to conquer, but they are just that; a skill.  How does one get better at a skill?  They PRACTICE!  For some this might take a week, others a month and some a year.  But you should know that they will not just magically become easy, you MUST be willing to diligently practice them if you want to get better.  We do double unders at least 2 times a week between our warm ups and workouts, but during workouts is not the time to practice them.  Most of the folks in the gym who are efficient at double unders in workouts practice them before/after class or at home.  A few tips to keep in mind from this video:

–  Keep hands in front of you and at your sides
–  Spin with your wrists not arms
–  Keep the rope tight
–  Jump slightly higher than you would for singles
–  Being proficient does not come from jumping higher, it comes from spinning faster


1.  Back Squat:  10mins to build to tough single

2.  For Time:

400m Run
21 Back Squats 95/65
21 Ring Push Ups
400m Run
15 Back Squats 95/65
15 Ring Push Ups
400m Run
9 Back Squats 95/65
9 Ring Push Ups
400m Run

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“If what you did yesterday seems big, you haven’t done anything today.” – Lou Holtz

Strength Versus Fitness – A Critical DistinctionThe Missing Human Manual



1.  Squat Snatch:  15mins to build to 3TnG

2.  10min ladder:  1-2-3-4…

Push Press 75/55
Sit UPs
SDLHP 75/55

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Congrats to Coach Vince for taking 2nd place at the 2012 OPTATHALON in Chicago!  Way to represent big guy!

“Believe deep down in your heart that you’re destined to do great things.” – Joe Paterno

Ain’t So Bad!  Foods That Have Gotten A Bum RepT-Nation

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