10/31/12

The picture on the left was taken last year, I was out of shape, over weight and in desperate need of a change!  I worked out in traditional gyms in the past and I knew what I ‘needed’ to do but I lacked the motivation that I needed. I became a member of Crossfit Reviver in April 2012. I can honestly say that joining CFR was the best decision I have ever made. I joined the gym in April with high hopes, but I was nervous as hell, afraid that I would fail.  The truth is I hated working out, but I knew if I didn’t I’d be fat! In the past I focused on cardio and I steered clear of heavy weights. I had the common misconception that weights make girls ‘bulky’ and that to lose weight I needed to do as much cardio as humanly possible.
Since joining CFR my whole perception of fitness has changed. I actually enjoy working out. I’ve learned you don’t need to run on the treadmills for hours to get the body you want and I lift weights, the heavier the better.  I’m not working out to be skinny anymore, I’m working out to be healthy, fit and strong! I’m doing things I never thought possible, all thanks to my amazing coaches and fellow crossfitters, who are never to busy to help and to cheer you along. I still have a long road ahead of me, but I am confident that with the support and the encouragement of my CFR family that I will grow as a crossfit athlete  and continue to set and break my pr’s. – Sonja Gavriloski

 

 

1. Press: 4×5  @ 80%

2. 7min AMRAP

10 Wall balls 20/14

10 T2B

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“A one hour workout is 4% of your day, NO EXCUSES!” – Anonymous

 

The Does and Don’ts For Gut Health – ARTICLE

10/30/12

1. Back Squat: 4×5 @ 80%

2. 5rds

2 P. Cleans + 1 Split jerk @ 70-75% of 10/26

20 Lateral jumps over bar

rest 1min

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“You learn you can do your best even when it’s hard, even when you’re tired and maybe hurting a little bit.  It feels good to show some courage.” – Joe Namath

 

Overcome Food Addiction- ARTICLE

Team ReviveR “Green Machine”

10/28/12

REST DAY / MAKE UP / SKILL WORK

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“If you don’t know what you want, you end up with a lot you don’t.” – Chuck Palahnluk


10/27/12

WE ARE CLOSED TODAY

All CFR members are encouraged to head to Dodge Park to cheer on our team in the Battle of the Boxes competition.  For more details on the competition head to our EVENTS tab.

 

“Once I’m in the ring, I’m a god.”


10/26/12

1. Clean & Jerk: 15min to find 1RM

2. “Grace”

30 reps for time: Clean to Overhead 135/95#

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*Announcement: Today is the final day to order a hoodie.  Please make sure you write down your size and color.

Closed this Saturday 10/27 Please come support Team CFR at Battle Of The Boxes! Event Details

 

“Difficult doesn’t mean impossible. Diet doesn’t mean deprivation. Giving your best doesn’t mean perfection.” – Anonymous

A Better Halloween Paleo Treat – ARTICLE

 

10/22/12

1. Back Squat 4×4 @ 80%

2. 5rds

:20 Front rack lunges 

:10 rest/transition

:20 Hanging L-hold

rest 1min

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“I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center.”
– Kurt Vonnegut

“A bat and ball cost $1.10. The bat costs $1 more than the ball. How much does the ball cost?”- ARTICLE

 

Congrats to Mr. and Mrs. Collins on their big day!!!

Tug-O-War