3 Sets:

2mins @ 85%:

5 Burpees
7 KB Swings

4mins Rest

2×10-12 Step Ups, rest :30
2×3-5 TnG Push Press, rest :60

4mins Rest

Notes:  This is one piece, meaning: you will complete the 2min AMRAP, then rest 4mins, then complete the 2 sets of Step Ups and Push Press (this portion should take around 4mins), then rest 4mins…then repeat 2 more times.  During Step Ups focus on driving through top leg, no push off the ground.  Push Press should be challenging but perfect, add/decrease weight if necessary between sets.

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“Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.” – Mark Twain

What We Can Learn From The 2013 Games




Name, age, occupation, city?  Keith Conger, 24, Firefighter/Paramedic for the Waterford Regional Fire Dept, Berkley

Start date at CrossFit Reviver?  From the day the door opened and a little before that.

Athletic background?  Football, Basketball and Lacrosse

Favorite and least favorite WOD / movement?  There’s no way I could just pick one WOD or movement.  But I do have a special place in my heart for Snatches, Overhead Squats, Wall Balls, Sledge Hits, Rope Climbs and of course Burpees.

Greatest accomplishment?  Personal, professional and fitness related? Personal: Becoming a Paramedic.  Fitness: I don’t know really, but about a week ago I power snatched 155lbs, compared to barely being able to do 65lbs when I started CrossFit.

Has CFR made you better?  If so, how?  CrossFit and CFR has completely changed my life and the way I look at fitness.  I thought before being strong was was all about how much I could bench press and curl.  Now I could never see myself doing nothing but CrossFit.  Vince and Jeremy have changed my view on what real strength is.

What are your hobbies?  Anything that involves being active and being outside and it doesn’t matter what the weather is.  And I do love going snowboarding, sailing and camping.

Top 5 favorite movies?  Gladiator, Saving Private Ryan, The Patriot, Super Bad and Rocky IV

What is one thing we don’t know about you?  When I was 20 I delivered a baby!.

What are your goals in life?  Personal, professional and fitness related?  To live a happy and healthy life and have a lot of fun doing it.  And to keep kicking ass at CrossFit.


6 Sets:

:20 AirDyne
1min Rest
1min Sit Ups
1min Rest

5min Rest

6 Set:

:20 Row
1min Rest
1min Russian Twists (feet on ground)
1min Rest

Notes:  Each :20 piece is an all out sprint.  During the 1min of Sit Ups and Russian Twists work at a smooth, sustainable pace.

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“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams



In teams of 2:

200m Run
30 Wall Balls
200m Run
30 KB Swings
200m Run
30 Box Jumps
200m Run
30 Pull Ups

Notes:  Each person will go through this entire workout with one person working at a time.

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“Men for the sake of getting a living forget to live.” – Margaret Fuller

The Other Side Of The CrossFit Rx Fallacy

Quote from the above article:  “The most important thing we can do as athletes is learn to listen to our bodies and listen to our coaches.  Why?  Because unless we are competing, what really matters each day is that we are doing our workouts so that they hit us the way they were intended.”


1.  20mins:  1RM Deadlift

Notes:  Compare to 12/21/12

2.  “Fran”


Thrusters 95/65
Pull Ups

Notes:  Compare to 12/14/12

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“You build on failure.  You use it as a stepping stone.  Close the door on the past.  You don’t try to forget the mistakes, but you don’t dwell on it.  You don’t let it have any of your energy, or any of your time, or any of your space.” – Johnny Cash

The 5 Supplements That Are Worth Your Money


1.  15mins: Find a Heavy 3-Position Snatch (Floor + Hi-Knee + Hi-Hang)

Notes:  You will perform 3 consecutive Snatches, one from the Floor, one from the Hi-Knee and one from the Hi-Hang.  If you’re able to Overhead Squat, than all reps should be received in a full squat.  Build up to a weight that is challenging for this complex, but allowing for near perfect mechanics.

2.  2 sets, rest 4mins b/w:

:20 Row (calories)

Notes:  Break up your 4min rest as follows:  1min:  complete rest + 2mins: 20-30 Strict Sit Ups + 1min:  Complete Rest.

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“You can’t wait for inspiration.  You have to go after it with a club.” – Jack London

Hamstring Tension



Congratulations to Kevin and Jeanna….Jeanna gave birth to the beautiful Violet Jean on Saturday.  Mother and baby are doing great!!