MAY 2013


1. Name, age, occupation, city? Stephanie Riley, 24, Health & Physical Education Teacher, Sterling Heights

2. Start date at CrossFit Reviver? February 2012


3. Athletic background? Basketball, Softball, Volleyball and Soccer


4. Favorite and least favorite WOD / movement? Favorite movement: Squat Clean. Least Favorite movement: Thrusters. Least Favorite WOD:  Whitman Hero WOD (only WOD where I ever felt like giving up).


5. Greatest accomplishment? Personal, professional and fitness related? Personal: Graduating college.  Professional: Improving specific sports skills & the 5 fitness components of a student population.  Fitness: Kipping Pull Ups!


6. Has CFR made you better? If so, how? Crossfit has improved my overall health, physically & mentally. I’m the strongest I’ve ever been. Ever since the Paleo Challenge my eating habits have changed completely & I’ve been consistently losing weight. I now live a healthy lifestyle. Also, I’ve grown as an educator with the knowledge & skills I’ve gained from CrossFit. I’ve found new ways to inspire & motivate people to adopt a healthy lifestyle.


7. What are your hobbies? Spending time with my friends & family, whooping a** in euchre, & watching football


8. Top 5 favorite movies? AND TV SERIES!! Breaking Bad, Sons of Anarchy, A League of Their Own, Bridesmaids-anything with Julia Roberts & Ryan Gosling


9. What is one thing we don’t know about you? I have a minor in American Sign Language


10. What are your goals in life? Personal, professional and fitness related? Personal: Write a series of children books on behaviors & etiquette, have a flat & toned stomach!! Professional: Obtain my Masters in Public Health & become a community health educator. Fitness: Beat Nikki Mac in anything fitness related 😉


For Time (25min Cap)

1 Clean & Jerk 135/95
1 Rd of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
2 Clean & Jerk 135/95
1 Rd of Cindy
3 Clean & Jerk 135/95
1 Rd of Cindy

10 Clean & Jerk 135/95
1 Rd of Cindy

Notes:  Clean & Jerk weight should be no more than 55% of 1RM.  There are two main goals of this workout:  1. To get more efficient at performing moderately heavy Olympic Lifts with a high heart rate.  2. To get a small dose of what Murph is going to feel like.

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“Patience, persistence and perspiration make an unbeatable combination for success.” – Napoleon Hill

Competing:  Why You Should.


1a.  5×2 Snatch Balance, rest :30
1b.  5×15 Strict Sit Ups, rest :60

Notes:  For Snatch Balance focus on aggressively driving under the bar and receiving in a deep squat.

2.  4 RFT:

30 Double Unders
10 Burpees

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“There are only two mistakes one can make along the road to truth; not going all the way, and not starting.” – Buddha

How Much Protein Should You Be Eating?


In the following video watch Milko during his first few reps.  He does a Snatch followed by a Snatch Balance…notice how fast and aggressive he is driving under the bar, locking his arms out and receiving in the deepest possible squat.


2011 Reebok CrossFit Games Regional WOD 6
In Teams of 4:

20 Calorie Row
30 Burpees
40 DB H.P. Clean & Jerk
50 T2B
100′ OH Walking Lunge
150′ Sprint

Notes:  This will be performed in a “follow the leader” fashion.

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“Without knowledge action is useless and knowledge without action is futile.” – Abu Bakr

10 Things You Should Know About Lactic Acid


1.  3×1.1.1 Power Cleans, rest :10 b/w reps, :90 b/w sets

Notes:  You will perform 1 P. Clean from the High Hang, rest :10, perform 1 P. Clean from High Knee, rest :10, perform 1 P. Clean from Floor, rest :90 x 3 sets.

2.  AMRAP 10mins:

20 Double Unders

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Be sure to sign up at the gym for MURPH Day and for the competition at CrossFit Macomb!  Spots are going quick…

“I’d rather regret the things I’ve done than regret the things I haven’t done.” – Lucille Ball

Time And Consistency



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“I love the man who can smile in trouble, that can gather strength from distress, and grow brave by reflection.” – Thomas Paine

Some of you might need to reconsider your post workout drink…READ THIS


1.  12mins:  Deadlift, Heavy Single

2.  AMRAP 7mins:

3 Muscle Ups
5 Deadlifts @ 50% of Heavy Single 
15 Sit Ups

Notes:  Scale Muscle Ups with Jumping Bar Muscle Ups (only if you have multiple BW Pull Ups).  If you do not have multiple BW Pull Ups you’ll perform 6 Push Ups.

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“Don’t dwell on what went wrong.  Instead, focus on what to do next.  Spend your energies on moving forward toward finding the answer.” – Denis Waitley

21 Health and Fitness Resources You May Have Missed


1a.  5×3-5 DB Seated Press, rest :30
1b.  5×10 Pulls on Rower, rest :60

2.  5 RFT (10min cap)

5 U.B. Thrusters
10 Lateral Burpees over Bar 
15 Russian KB Swings

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“Many of life’s failures  are people who did not realize how close they were to success when they gave up.” – Thomas A. Edison

Develop The Squat Or Go Play Kickball

Quote from above article:  What I said was that if you don’t know how to squat properly, your mobility sucks and is preventing you from squatting properly, or you’re unaware that you are squatting wrong then fix it and start squatting right. If you don’t you will suck at lifting and at Crossfit forever regardless of your 60 unbroken pullups.  I also said that if you know how to squat properly and you just don’t care to do it right because you can get more weight doing it wrong then quit the sport and go play kickball because you will always suck at Crossfit and likely somebody who squats well will beat you at kickball!”

The difference between a great squat and one with mobility issues.


1.  3×5-8 TnG Power Snatches, rest 1min (20mins)

Notes:  Work on efficiency with “Met-Con” weight.

2.  5mins:  Max Sets of 5 C2B Pull Ups

Rest 1min

5mins:  Max Rep Box Jumps (must step down with alternating feet)

Notes:  Sub Chin over Bar PU’s or a 1-2-3 ladder for C2B Pull Ups.  Pick a box height that allows for a comfortable step down – be sure to alternate feet when stepping down.

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“There is little difference in people, but that little difference can make a big difference.  The little difference is attitude.  The big difference is whether it is positive or negative.” – W. Clement Stone

The Diet-Heart Myth