03/31/14

1a. 4×10 Barbell Glute Bridge, rest :30
1b. 4×20 Strict Sit Ups, rest :30
1c. 4x:30 Plank Hold, rest :30

2. AMRAP 10mins:

8 HSPU
10 Lunges
30 Double Unders


Competitor’s Program

1. 20mins: 1RM Power Clean

Rest 2mins

2. AMRAP 8mins:

Power Cleans @ 90%

Notes:  Start a running clock, you have from 0-20mins to find a 1RM Power Clean.  From 20-22mins you should rest and get 90% on the bar.  From 22-30mins do as many reps as possible at 90%.


We want to say congratulations to everyone who competed in the 2014 CFR Open…especially the first timers.  It was another amazing year filled with awesome performances each and every week.  As soon as everyone completes 14.5 we will officially announce the winners of each group.


“Life is ten percent what happens to you and ninety percent how you respond to it.” – Lou Holtz

Mom and Raw Milk

APRIL 2014

APRIL 2014 ATHLETE OF THE MONTH – ANITA PARTYKA

 

Name, age, occupation, city?  Anita Partyka, 24, Student, Royal Oak / Washington

Start date at CrossFit Reviver?   September, 2012.

Athletic background?  Soccer, hockey, track, basketball, kickball (it’s legit, I’m in a league), volleyball, I even danced.

Favorite and least favorite WOD / movement?  Favorite…laying down?  I guess I enjoy Box Jumps.  Least favorite…Burpees, Thrusters, Front Squats, Airdyne.  I can’t pick which one I dislike the most.

Greatest accomplishment?  Personal, professional and fitness related? I would say getting a Pull-Up was a big accomplishment, and playing college volleyball.

Has CFR made you better?  If so, how?  CFR has pushed  me farther than I thought I could go.  Being here also made me realize I have a lot more left in the tank, if only I could tap into some of my inner competitiveness and drive.

What are your hobbies?  Watching sports, hanging out with friends and family, and collecting Nikes.

Top 5 favorite TV movies?  Billy Madison, Zoolander, Tommy Boy, Home Alone 2 (“suck brick kid” is a classic line and gets a laugh like a quarter of the time), and Seinfeld (I know its not a movie but I just thought you all should know).

What is one thing we don’t know about you?  I was a competitive dancer until I was 13.  I went to nationals and everything.

What are your goals in life?  Personal, professional and fitness related?  My goal is to just be happy and like what I do.  Also, graduating and getting my masters.

03/30/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

It’s Yoga time!  Please don’t forget that we are now offering Yoga every Sunday from 10:30am-11:30am.  This will be a separate membership from our gym memberships and we are allowing non-CFR members to get in on the action.  Prices are:

– 1 time Drop In: $12 (Cash only)
– 5 Class Pass: $50 ($40 if paid in Cash)
– 10 Class Pass: $80 ($65 if paid in Cash)

You can sign up for a pass on Zen Planner…Be sure to let us know if you have any questions!



“In three words I can sum up everything I’ve learned about life; it goes on.” – Robert Frost

Monkey Butt

03/29/14

Open Workout 14.5

21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees


“A somebody was once a nobody who wanted to and did.” – John Burroughs

14.5 Tips and Advice

 

It’s Yoga time!  Please don’t forget that we are now offering Yoga every Sunday from 10:30am-11:30am.  This will be a separate membership from our gym memberships and we are allowing non-CFR members to get in on the action.  Prices are:

– 1 time Drop In: $12 (Cash only)
– 5 Class Pass: $50 ($40 if paid in Cash)
– 10 Class Pass: $80 ($65 if paid in Cash)

You can sign up for a pass on Zen Planner…Be sure to let us know if you have any questions!


03/28/14

Non-Open Competitor’s

1. 12mins: Build to Heavy Single Power Clean

2. Open Workout 14.5 (12min Cap)

21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees

 

Open Competitor’s

14.5 Prep Work

 

Competitor’s Program

1. EMOM x 5: 2 Squat Cleans @ 65%

2. 14.5 Prep

Notes: Get comfortable cycling through Thrusters and practicing Bar Facing Burpees.  This one is all about pacing and staying efficient!


“Do not wait to strike til the iron is hot; make it hot by striking.” – William Butler Yeats

Resistant Starches

03/27/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


Well folks, this is the last week of the Open…14.5 will be announced tonight at 8PM.  Click HERE to watch the live announcement…post predictions to comments.


It’s Yoga time!  We are excited to announce that we now be offering Yoga every Sunday from 10:30am-11:30am.  This will be a separate membership from our gym memberships and we are allowing non-CFR members to get in on the action.  Prices are:

– 1 time Drop In: $12 (Cash only)
– 5 Class Pass: $50 ($40 if paid in Cash)
– 10 Class Pass: $80 ($65 if paid in Cash)

Be sure to let us know if you have any questions!


“The key to immortality is first living a life worth remembering.” – Bruce Lee

Why Does The Front Of My Shoulder Hurt?

 

Throw-back Thursday!…if this doesn’t get you fired up, I don’t know what will…

03/26/14

1a. 4×8,6,4,2 Back Squat
1b. 4×10 Ring Dip

Notes:  You will have 15mins to complete.  Back Squats should be perfect.  If you don’t have Ring Dips do Ring Push Ups, if you don’t have Ring Push Ups do regular Push Ups.  Rest :30-:60 b/w movements.

2. AMRAP 3mins:

20 Double Under
10 Pull Ups

Rest :30

AMRAP 3mins:

10 KB Swing
2 50′ Down & Backs

Rest :30

AMRAP 3mins:

Row for Calories

Notes:  Should be moving consistently throughout each 3min piece.  Record rounds + reps for first 2 and calories for the row.


Competitor’s Program

1. 4×5 TnG Push Jerks 115-165

Notes:  Practice transition b/w reps with good positioning.  Each set should be between 115 and 165.

2. 15-12-9

KB Swings 32kg
HSPU

 

It’s Yoga time!  We are excited to announce that we now be offering Yoga every Sunday from 10:30am-11:30am.  This will be a separate membership from our gym memberships and we are allowing non-CFR members to get in on the action.  Prices are:

– 1 time Drop In: $12 (Cash only)
– 5 Class Pass: $50 ($40 if paid in Cash)
– 10 Class Pass: $80 ($65 if paid in Cash)

Be sure to let us know if you have any questions!


“An investment in knowledge pays the best interest.” – Benjamin Franklin

Top Tips For Your First Two Years of CrossFit

03/25/14

1. EMOM x 7:

25 Russian Twists + Burpees

Notes:  Russian Twists should be unbroken each time…Burpees should be consistent each time.

2. EMOM x 20:

Odd:  Airdyne :15 @ 95% + :45 @ 50%
Even: :45 Strict Sit Ups


Competitor’s Program

1. 15mins:  1RM Power Snatch

2. 4 Rounds for Reps:

:30 C2B Pull Ups
:30 Rest
:30 GHD Sit Ups
:30 Rest
:30 DB Lunges 40#
:30 Rest

Notes:  Record rounds for each movement and round and total…record everything!


It’s Yoga time!  We are excited to announce that we now be offering Yoga every Sunday from 10:30am-11:30am.  This will be a separate membership from our gym memberships and we are allowing non-CFR members to get in on the action.  Prices are:

– 1 time Drop In: $12 (Cash only)
– 5 Class Pass: $50 ($40 if paid in Cash)
– 10 Class Pass: $80 ($65 if paid in Cash)

Be sure to let us know if you have any questions!


“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

10 Reasons Why CrossFitters Should Start Practicing Yoga

03/24/14

1. 12mins: Build to 3-Rep Front Squat
*Complete 5×10 Ring Rows between Front Squat sets

2. For Time (10min Cap):

15-12-9
Front Squats
Shoulder 2 OH

Notes:  Use 50% of your 3-Rep Front Squat weight.  If competent with the Clean, take bar from the ground…otherwise take from the rack.


Competitor’s Program

1. EMOMx10:

Odd:  Thrusters
Even: 8 Burpees over Bar

Notes:  First set of Thrusters is at 95 for 12 reps.  Each set after go up 10lbs and down 2 reps…your last set of Thrusters will be at 135 for 4 reps.

2. AMRAP 12mins:

1500m Row
+
Max rounds of:
50 Double Unders
15 KB Swings 24kg

Notes:  Record Row time and number of rounds completed.


“Never interrupt your enemy when he is making a mistake.” – Napoleon Bonaparte

Get Rid of Heartburn