05/31/13

1.  10mins:  Gymnastic Skill Work

Notes:  Work on things like:  Hand Stands, HS Holds/Walks/Kips, Ring Dips/Push Ups, Muscle Ups, Rope Climbs, etc.

2.  AMRAP 7mins:

7 Hang Power Cleans
30 Russian Twists

Notes:  Hang Power Cleans should be heavy but unbroken.  Roughly 65% of 1RM Power Clean

3.  NFT (6min Cap)

100 Sit Ups

*Post results to comments

 

Murph Day is tomorrow, it’s time to suit up and honor our nation’s fallen soldiers.  Please arrive early so you can get warmed up and ready to go promptly at your start time.  Don’t forget we are having a BBQ starting at 1pm, so be sure to stick around and enjoy yourself.  Bring beverages of your choice (we’ll have water) and feel free to make a small dish if you’d like.

A lot of people have been asking about scaling options, so here’s our advice.  First and foremost, you need to keep it under an hour and we’d prefer it to be around 45mins.  If you think the first mile is going to take you longer than 12mins you should probably scale it down (1200m or 800m).  As far as the Pull Ups, Push Ups and Squats go…we recommend anyone doing it prescribed to do 20 rounds of 5, 10 and 15 (no, this is not considered scaling).  If you think that’s too much for you than take the rounds down (ex:  15x 5, 10, 15) or the reps down (ex:  20x 4, 8, 12) or a combination of both (ex:  15x 4, 8, 12).  Worst case, if you’re inside for 25mins+, just call it good and head out for your last run.

Remember, the purpose of this workout is to honor our Heroes and raise money for a good cause.  It’s to go to that deep, dark place of hurt for just enough time to say thanks for what they’ve done.  So as long as you can say you did that when you get done, that’s all we ask.


“Good character is not formed in a week or a month.  It is created little by little, day by day.  Protracted and patient effort is needed to develop good character.” – Heraclitus

The Rules of Being Human

JUNE 2013

JUNE 2013 ATHLETE OF THE MONTH – PAUL MINADEO

 

Name, age, occupation, city?  Paul Minadeo, 47, President of Minadeo Industrial Services, Rochester Hills

Start date at CrossFit Reviver?  August 2012

Athletic background?  Not much since high school, a little running

Favorite and least favorite WOD / movement?  Favorite: Back Squats.  Least Favorite: Anything involving front shoulders, front squats, thrusters, cleans

Greatest accomplishment?  Personal, professional and fitness related? Personal: Getting my MBA.  Professional: Starting my own company and running it for the last 10 years.  Fitness: Training and finishing my first half marathon

Has CFR made you better?  If so, how?  The last 10 months at CFR have been great.  I’ve done things I never thought I could or would ever do.  Never thought of Olympic lifting until CFR.  I feel so much stronger than I ever have even though I have a long way to go.  I never thought I would look forward to going to the gym every day to work out

What are your hobbies?  My kids, biking, sports, travel

Top 5 favorite movies?  The Godfather, Anchorman, Caddyshack, Step Brothers, Goodfellas

What is one thing we don’t know about you?  I’m a pretty good cook.  I love to cook for friends and family

What are your goals in life?  Personal, professional and fitness related?  Personal: To be healthy and happy.  Fitness: Run in a Tough Mudder someday

05/30/13

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

ANNOUNCEMENTS:  Murph is in two days…are you ready???  Please be sure to be here early to warm up and be ready to go.  We will have the clock set up to restart at the top of each hour, therefore we will not be running any group warm ups, briefings, etc.  If you need help with scaling options be sure to speak to one of us before you start your workout.  Don’t forget to get your money in, THANKS!

 

“Having a positive mental attitude is asking how something can be done rather than it can’t be done.” – Bo Bennett

Know Your Routine


Please welcome one of our newest On-Ramp grads…Chuck!

05/29/13

1a.  5×3 Split Press, rest :30
1b. 5x:30 Weighted Plank Hold, rest :60

2.  3 Rounds (:60/5mins)

5 Deadlifts 45-50%
ME Burpees

Notes:  In :60 you will complete 5 Deadlifts + ME Burpees.  Rest 5mins and repeat for a total of 3 times.  Record total number of Burpees.

*Post results to comments


ANNOUNCEMENTS:  Murph is this Saturday…are you ready???  Please be sure to be here early to warm up and be ready to go.  We will have the clock set up to restart at the top of each hour, therefore we will not be running any group warm ups, briefings, etc.  If you need help with scaling options be sure to speak to one of us before you start your workout.  Don’t forget to get your money in, THANKS!


“The only disability in life is a bad attitude.” – Scott Hamilton

A Letter From The Food Industry to YOU

05/28/13

1.  15mins:  Build to Heavy Single Front Squat

Notes:  Look Good / Feel Good!

2.  4 RFT (8min Cap):

10 T2B
15 Front Squats @ 25-30%
30 Double Unders

Notes:  Should hurt a little, but Unbroken is the goal!

*Post results to comments


“Genius is the ability to put into effect what is on your mind.” – F. Scott Fitzgerald

Is Your Sunscreen Causing Cancer?

5/25/13

In teams of 4:

4 Rounds

1min Wall Balls
1min Double Unders
1min T2B
3min Row/Run
3min REST

Notes:  Each round one teammate will Row or Run (it’s the athletes choice) for 3mins while the other 3 cycle through the WBs, DUs and T2Bs.  After the 3minute rest, a different teammate will Run/Row…continue until all teammates have Run/Row.

*Post results to comments


Please remember we will be CLOSED on Sunday and Monday for Memorial Day…don’t be afraid to bust out a home WOD!


“No disease that can be treated by diet should be treated by any other means.” – Maimonides

Midline Stability

 

GO WINGS!!!

05/24/13

1.15mins to build up:  1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

Notes:  Goal #1 is to get better at receiving in both Power and Squat positions.  Goal #2 is to go heavy!

2.  4 Rounds, rest 3mins b/w

12 Box Jumps (step down)
12 Russian KB Swings

Notes:  Should be unbroken and fast.  Be sure to stand completely at the top of each Box Jump

*Post results to comments

 

ANNOUNCEMENTS:  Murph Day sign ups are closed…. Please don’t forget to get your $40 fees paid, this is going towards your shirt, food and donation to the Navy Seal Foundation.  We will be taking CASH ONLY.

We are joining CrossFit Macomb in a Box Throwdown on Saturday June 15th.  We want as many of you as possible to participate in this event.  It is meant to promote community and we can guarantee you it will be a blast…there will be scaling options for each workout for every fitness level!  More details are posted at the gym…sign up!

Hus-man and Hus-Lady (aka Brian and Molly Husman) have been so kind to invite everyone over their home for a gathering after the Macomb / Reviver Throwdown.  Everyone is welcome, even if you aren’t participating in the event.  They live at 2330 Chalet Dr., Rochester Hills.

We will be closed this Sunday and Monday for Memorial Day!

“You don’t learn to walk by following rules.  You learn by doing, and by falling over.” – Richard Branson

Understanding Complex Health Issues

05/23/13

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

ANNOUNCEMENTS:  Murph Day sign ups are closed…. Please don’t forget to get your $40 fees paid, this is going towards your shirt, food and donation to the Navy Seal Foundation.  We will be taking CASH ONLY.

We are joining CrossFit Macomb in a Box Throwdown on Saturday June 15th.  We want as many of you as possible to participate in this event.  It is meant to promote community and we can guarantee you it will be a blast…there will be scaling options for each workout for every fitness level!  More details are posted at the gym…sign up!

We will be closed this Sunday and Monday for Memorial Day!

“Don’t be afraid to give up the good to go for the great.” – John D. Rockefeller

What Your Pulling Height Tells You About Your Olympic Lifts