Happy Anniversary ReviveR

By: Coach Sammie

We are celebrating CrossFit Reviver’s 6th anniversary tomorrow! That might not seem like a long time to some, but in a culture where people are bored easily, want constant change, and are always looking for the next, new, sexy exciting endeavor… it can be quite the challenge to grow a success business in the fitness field. I joined CFR about 5 1/2 years ago, 4 months after they opened, and have had the pleasure to watch it grow and transform into an organization and community that I am so proud to be a part of. Through years of experience and a constant pursuit of education the evolution of Reviver from day one to now is incredible. Thank you to Jeremy and Vince for having a dream and working hard every single day to make that dream a reality. You took a carefully thought out plan, set it into action, and constantly critique it to become better everyday. Thank you to all of our members for your continued trust and loyalty. Every one of you is an amazing human being with the power to improve your life and create your own happiness. Each day I get to walk in here and have the honor to help you tap into your own potential gives me so much joy. I am incredibly proud of all of you. This has been such a wonderful journey so far and I cannot wait to see what the next 6 years has in store for us 🙂

Here’s a quick look at where we started 6 years ago and where we are today!








Are You On A Mission?

By: Coach Vince

Hey Reviver Nation!

I wanted to spend this beautiful Friday helping you better understand our Mission here at CFR. Our mission statement is: Improving our members’ quality of life through Fitness, Education, and Community. Simply put our Mission is YOU.

Hopefully you have noticed the giant banner in the gym. We put our mission statement on this banner as a reminder to all of us of what we are a part of. Most people that join our gym do so because they want something new and fun for their FITNESS routine. They stay with us because of the progress they have through our EDUCATION and because of the relationships they built through our COMMUNITY. If you have been with us for a year or more then you have most likely what you have experienced. This is a cycle, meaning that at certain points of your journey, you will be affected by these 3 aspects.  Our hope is that every time you go through the cycle you have a little bit more fun with your Fitness, evolve with us and through us in your Education, and connect deeper and wider with our/your Community. Whether you have been with us for multiple years or maybe only a few days, here are several ways you can take advantage of our Mission here at Reviver:

1. Have fun with your FITNESS:
-Group classes with a program that is designed around our group and gets re-evaluated every 6 months to ensure we are progressing you forward.
-Track your progress with our easy to use Zenplanner workout tracking app.
-Capped classes to ensure you get coached properly and the attention you deserve. (make sure you ask questions every class if you need help…that’s what we’re here for)
-Customized group programming for those of you that love working out with the group but want it tailored more for you wants/needs/desires.
-Individual programming for those of you that want specific workouts tailored to you and your wants/needs/desires.

2. Evolve through EDUCATION with us:
-Goal setting meeting with you to review mobility/physical assessment, sleep, stress, nutrition, exercise selection.
-Progress report re-evaluated every 3 months with feedback from a coach.
-Nutrition coaching available to those wanting to learn more about their nutrition in a more formal setting.
-Read our weekly coaches corner articles published on a weekly basis (like this one!)
-Watch our YouTube/Instagram videos
-Set up a time to meet with Seth (In-house Physical Therapist) to discuss any restrictions or pain you may have
-Join our Coaches monthly book club (more info to come soon)

3. Connect with the COMMUNITY around you:
-Attend our monthly member events
-Stay up to date with any/all of our Social media
-Take advantage of before/after class to socialize with others
-Join one of our small groups (more info to come soon)

The people that have had the most success with us continue to push harder and harder in each one of these areas to become the best they can be. Becoming the best YOU, will ensure a HIGHER QUALITY OF LIFE!

We are on a mission, are you?

Why Adequate Sleep Is So Important

By: Coach Gannon

Hey Reviver Nation!! So as you have heard each one of us coaches preach, it is about what you do the 23 hours outside of the gym that really is going to affect your fitness journey. This includes your Sleep, Stress, and Nutrition. Today, I wanted to spend a little time focusing on how your sleep affects your body’s function. It seems like in our current society sleep has unfortunately become a luxury and when a person attempts to make it a priority, they are often looked at as being lazy or weak. The ironic part is, people who don’t get adequate sleep are actually becoming weaker, and lazier because their body is not recovering properly. Even if we looked past the compromised protection and increased risk of degenerative disease and early death afforded by poor sleep, inadequate sleep negatively affects our ability to build strength, lose weight and gain muscle.

Proper sleep helps to regulate a growth hormone called cortisol, cortisol is a steroid hormone, that when released into the blood, is transported all around the body. Almost every cell contains receptors for cortisol, so cortisol can have lots of different actions depending on which sort of cells it is acting upon. Cortisol levels are suppose to be at their highest level right when you wake up, and then taper off throughout the day, ending with low levels at night. If someone does not get adequate sleep, these levels can start to fluctuate and become erratic. This can cause some negative effects on the body including inhibiting control of the body’s blood sugar levels (which regulate metabolism and fat storage), decreasing anti-inflammatory properties (which help with recovery in the muscles so you can train the next day), influencing memory formation, controlling salt and water balance (bloating, cramping, and dehydration), and influencing blood pressure (which can affect the heart). Simply missing one hour of sleep per night than what’s optimal for you prompts your brain to secrete cortisol and shift your body away from muscle building and toward fat storage through higher levels of stress and lower levels of testosterone. So as you could imagine as these inadequate hours of sleep build up over days, weeks, and even years, our imbalances become so great that the deficits cannot be made up through diet, and fitness alone.

A study done by The University of Cambridge showed that even in the healthiest men, and women a poor night’s sleep is seen to result in temporary glucose intolerance (insulin resistance). If your body does not produce enough insulin or your cells are resistant to the effects of insulin, you may develop hyperglycemia (high blood sugar), which can cause long-term complications if the blood sugar levels stay elevated for long periods of time. In fact, consistent sleep deprivation has been seen to result in an 18-20% decrease in leptin, which is a hormone produced by fat cells that helps in the regulation of body fat. Leptin also interacts with areas of the brain that control hunger and behavior (and signals that the body has had enough to eat). It was found that there was a 24-28% increase in ghrelin, which is a hormone that is produced and released by primarily the stomach. Ghrelin is termed the ‘hunger hormone’ because it stimulates appetite, increases food intake and promotes fat storage.

Sleep can affect so many functions in your body. In order to make changes in our sleep habits, we must first figure out what might be preventing us from getting adequate sleep in the first place. To help with this, I have attached a video below where Dr. Charles Czeisler explains why we’re sleeping less than we did a generation ago, and the damaging effects it’s having on our health.


Guilt Is Not The Answer

By: Coach J

Have you ever felt a massive pile of guilt on your conscious after any of the following events:

  • Eating copious amounts of junk food
  • Missing one or multiple workouts
  • Taking a nap
  • Sleeping in on the weekend
  • Not drinking any water during the day
  • Drinking alcohol
  • etc., etc., etc.,

If so, let me ask you a question, has feeling guilty ever improved the situation? Has guilt ever made those events disappear from existence? I’m going to assume that the answers to those questions are no – how do I know this? Because I’ve been there and done that, and I know that guilt has NEVER helped. With that said, let me ask you this, have you ever experienced the feeling of guilt after an event like those listed and let that snowball into more and more decisions that probably weren’t the greatest? Yes, you have, and then what? You probably felt even more guilt! Again, I’ve been there, done that. 

So what can we do to avoid the guilt train? First, try to be more conscious when it comes to making choices – own the fact that you have a choice to do or not do something and commit to your decision. If you decide to skip your workout to go home and take a nap, please make that decision with purpose and don’t wake up feeling guilty for it!

Second, if by chance you do make a poor decision and do something that you’re not particularly proud of, please stop feeling guilty. Get over it and get back on the gain train – and please none of the, “ill start back Monday” crap. It only takes a matter of seconds to make a great choice and get back on track – so don’t wait til the next week to do so!

Personal example – this week I celebrated my ten year anniversary of being 21 🙂 In doing so, my beautiful bride took me to a great dinner where I enjoyed drinks, appetizers, a delicious main course and followed it all up with a very large helping of Fro-Yo (Frozen Yogurt for you non-hip people). Going down, everything was amazing – however, afterwards I can’t say that I felt so great. But did I feel guilty? Heck no – why? Because it was my birthday and whenever there’s a special event I have the right to eat and drink whatever I want with no consequences, right? FALSE! Its because I made a decision to indulge in things that I don’t eat on a regular basis knowing damn well that I would not feel great afterwards – and I was okay with it. I got done, felt like my stomach was going to burst, went to bed, woke up and moved on. 

The problem I see most people deal with is they let their situations control their behaviors and then feel guilty for doing so – STOP THIS RIGHT NOW! Take ownership of your choices, stop blaming your situation or peers, stop feeling guilty, and achieve greatness!

Patience in Simplicity

By: Coach DP

Being a coach means always observing, even when I’m not on the clock, I’m watching and gathering as much as I can about our members. One thing that has always been an observation of mine is an expectation of progress, and the speed at which it comes, most notably when we are talking about strength or a higher skill movement.

There is a tendency to make comments about things that more advanced students, or coaches, do in the gym as if it is a display of a talent they have. We’re talking about strength and conditioning here, there is no amount of talent that makes heavy barbell work look easy. Some of the members in the gym have being doing high level S&C for over a decade. I myself, can remember in college, being the only guy on the team who had never done a power clean. That was 9 years ago. Its been a long road for the more advanced lifters to get where they are. I personally don’t “have a knack for doing barbell thrusters” for example, I’ve just been doing it for a third of my life.

As a novice student in the gym, it’s very easy to get caught up in checking progress from day to day, when in reality, its needs to be month to month, and probably more so, year to year. Specifically when talking about strength. Strength, whether it be a barbell lift or the ability to rep out strict pull ups, doesn’t happen in weeks or months; think years, and then add a couple. I don’t want this to be seen as discouragement, rather a recalibration of our timelines. The journey you’re on with us is going to be paved with victories, PR’s, and new milestones.

And it’s way simpler to get there than you think…

Remember we’re always watching. I see us making this all complicated. You’ve got meetings and responsibilities (kids, dogs, mowing the lawn) and this work in the gym is tough after all, right? If we all agree that things like love, war, and getting to the gym are hard then we can mutually agree that if we give it our best college try, God willing things will work out…..right? I mean I guess that works, but what if we are being dramatic? What if the simple truth is that this gym thing, and the progress that comes with it is so easy that we all look ridiculous when we find a way to mess it up?

Let’s think about it. If you are a certified badass, dedicated student that came in, oh I don’t know… three days a week (yes that’s it) and you didn’t intentionally eat like you were trying to kill yourself, you’d be untouchable. No doctor could tell you to “be a little better”. You could sign up for any tough mudder, triathlon, bike race, or Highland games you wanted to.  I’m talking about you being a strong, enduring, mobile, certified badass.

Its this easy:

  1. Train three days a week with the same dedication that you watch Game of Thrones.
  2. Don’t intentionally eat like you are trying to kill yourself (Think lean meats, fish, veggies, some fruits, nuts and seeds, little starch, and no sugar)

This is easy. Patience is easy. Yet somehow we turn this process into a lunar landing attempt. I’m not asking you to drink the Kool Aide (wayyyy too much sugar), I’m not saying become a gym rat. I’m telling you this far away, improbable goal of true, real fitness is not hard. Be patient. Show up. Eat your veggies. Go get it.

Building Relationships

By: Coach Sammie

In the past 2 weeks, our community has had to bid farewell to 4 amazing people who have been our members for several years. They are each leaving the state/area for work related reasons (promotions, fellowships, schooling) and we could not be more proud of the growth they have made in the time we have known them. We are so excited for the next part of their journeys and know with certainty they will be successful in achieving their goals. As I said my goodbyes, I was met with kind words and warm embraces. Gestures that made me realize Reviver was not merely just a gym to them, but so much more. Each of them mentioned how much they will miss the community, the relationships they have built, and everything they have learned here. Hearing this made me think of OUR VISION at Reviver:  To create an ever-expanding community that fosters our commitment to changing lives and building relationships through functional training and hard work.

I’d like to take a moment to talk about the word, RELATIONSHIPS, and what that means to me. Strong, meaningful, true relationships take time to build. They take commitment, they take patience, they grow, they evolve, and they are hard to break. Those are the types of relationships we hope to build inside these walls, and the ones we hope our members continue to pursue outside of these walls.

One of our main goals at Reviver is to strengthen the relationship you have with yourself, your family, your friends, your co-workers, and your community. How can a gym do that? Isn’t it just a place to exercise and get sweaty? That is what I thought 5+ years ago when I joined, because any gym I belonged to prior to Reviver was merely that, a place to exercise. I did not understand how it could be more, or why I would want it to be. My life has changed drastically since that day and over the course of 5 years I have seen countless others experience the same changes.

Here are some tips on how to begin building better relationships:

  1. Start with yourself – Let’s begin with how you talk to yourself (we all do it so don’t deny it). Is your inner voice throwing insults and negativity your way (being a bully), or is it filled with motivation, encouragement, and confidence (being a friend). Where does bullying yourself get you? Nowhere!… OK done with that. Now this isn’t just about self-talk (as most people say, actions speak louder than words), it’s also about how you treat yourself. How can you possibly take care of anyone else if you are not willing to and actively taking care of yourself? I bet you a pretty penny that if you were healthier, fitter, less stressed out, and had more energy… you’d probably be a better parent/spouse/sibling/friend/co-worker. Anyone want to argue that? I didn’t think so.
  2. Family/Friends – here is where things can get tricky. Rather than going on all day here, I’m going to keep it simple. CREATE MEANINGFUL RELATIONSHIPS WITH PEOPLE WHO POSITIVELY INFLUENCE YOUR LIFE… AND MAKE SURE YOU ARE A POSITIVE INFLUENCE IN THEIRS.
  3. Co-Workers – let’s be honest, you can’t always choose who you work with. My advice here is the latter part of (2). Be a positive influence to your co-workers. Be that person that they can rely on, look up to, and strive to be like. It’s kind of cliché but positivity is contagious, so is negativity… choose wisely which you spread.
  4. Community – I think I may be psychic… here’s my prediction… I predict that if you do 1-3, you will automatically do 4. A person who believes in themselves and lives a healthy life, is surrounded with meaningful relationships, and pursues positive interactions with others…. will improve relationships in their community. Just think with no negative self-talk you will have lots of time to think about others and how to help them, plus you’re going to have a lot more energy because you’re ya know… healthy and stuff. By creating meaningful relationships with others you are likely want to do meaningful things together, like I don’t know, get together with other positive people and do positive things. And lastly, you have no idea how impactful you can be to your co-workers and the people in their personal lives just by simply being a kind and helpful rolemodel.

Inside these walls the classes are filled with best friends, brothers and sisters, cousins, husbands and wives, parents and children, as well as co-workers. The majority of new members that walk through our doors are personal referrals from current members. They are not going out to solicit random people on the street. They are reaching out to the people closest in their lives who they want to see improve their quality of life and believe we can help in making these healthy changes.

Break that down for a second with me… Our members are people who (1) decided to improve their relationship with SELF by joining a gym and making healthy lifestyle changes. People who then (2&3) reached out to FAMILY/FRIENDS/CO-WORKERS to be a positive influence and help these individuals start improvement in their own self-relationships. People who by doing 1,2 and 3) have created (4) an incredible, healthy, fun-filled COMMUNITY that continues to expand with the growth of their relationships!…. the end.

How Many Calories Should I Eat?

By: Coach Vince

Most people know what they should and should not eat but not a lot of people know how much they should be eating.  Well don’t worry, after this breakdown you will have a much better idea on how much you should eat. I tried to keep this as simple and to the point as possible. This of course can/should be a much deeper discussion. If you want to have a deeper discussion on this, please don’t hesitate to reach out.

Starting with your GOAL will help us determine how many CALORIES you should be eating. If your goal is basic weight loss and you sit at a desk all day, your calorie needs are different than, if your goal was weight loss but you are on your feet all day. Calories are divided into 3 different MACRONUTRIENTS. Macronutrients determine the make-up of the food eat. Protein, Carbohydrates, and Fat are the three macronutrients.  Foods also contain MICRONUTRIENTS, which are broken down into vitamins and minerals.  All foods have Macronutrients but not all foods have Micronutrients.  Micronutrients are mostly found in fruits and vegetables, that’s why it’s so important to eat them. How many calories you eat will determine whether you gain, maintain, or lose weight. What the Macronutrient/Micronutrient breakdown of those calories are will determine how you look, feel, and/or perform (soft and round vs. hard and fit). You might be eating enough calories but your macronutrient breakdown might be off or vice versa. You may have your calories and your macros right but not the right EXERCISE. Below is guide to help set you up on the right path:

Goal Calories: BMR + TDEE Macros: pro/carb/fat% Exercise intensity
health 14 (maintain) 30/40/30% Mixed low-mod
fat loss 12 (lose) 35/30/35% Mostly low
performance 14 (maintain) 35/45/20% Mixed low-high
competition 16 (gain) 30/50/20% Mostly high

Here’s how the chart works:

  1. First determine your goal.

(example: fat loss)

  1. Your current bodyweight x goal (12,14,16)

(example 200#x12=2400 calories)

  1. Figure out your macros.

(example: fat loss)

2400x.35=840/4=210g of Protein

2400x.30=720/4=180g of Carbs

2400x.35=840/9=93g of Fat

  1. Match your exercise intensity to your goal.
  1. Assess and adjust as needed.

With all that said, each person is unique. The numbers provided above are a baseline and what works for most, but not all. This also goes without saying but stress and sleep will play a big role on you achieving your goal. Just trying to keep this simple to exercise and nutrition. I also don’t recommend a dramatic change in your nutrition overnight.  Most people struggle with “staying in their lane” (example: goal is fat loss, but eat enough calories for weight gain, and exercise for performance). If all this is brand new to you, here are some tips to get started.

  1. Start tracking your food on MyFitnessPal. Don’t change how you eat, just track what you eat to get a better idea on how many calories you eat and what your macro/micro nutrient profile looks like.
  1. Once you know how many calories you are getting in, I would then try to hit the Protein number based on your goal. Because most people aren’t great at eating enough protein, I would recommend taking this slowly (don’t jump from 100g to 210g overnight… slowly increase by 20g or so each week)
  1. Once you’ve reached your Protein goal, I would then move onto my Carb goal. Because most people overeat Carbs, I would slowly lower this until my goal was reached. Perfect world once your goal was hit, I would then look at how much fiber vs. sugar you are getting. Most people could have more fiber and less sugar.
  1. Once Protein and Carbs are hit, I would then work on Fat. Same as carbs, most people don’t have difficulty hitting fat, I would slowly lower this until my goal reached. Perfect world once you get this number balanced out I would look at how much healthy fat Poly/Mono unsaturated fats you are getting vs. trans fat.
  1. After 10-14 days of consistently hitting my goals, I would then Assess where I am at and adjust as needed.

“As long as you’re willing to make ADJUSTMENTS, you’ll always have PROGRESS.”

Nutritional changes take time and should be done slowly. This helps the body adjust appropriately and keep the mind from becoming overwhelmed and thus unlikely to stick with it. Take your time, be patient with yourself, and try to have some fun with the process. Of course, if you have questions, comments, or concerns please don’t hesitate to reach out!

Practice. Training. Competition

By: Coach Gannon

Practice, Training, Competition. If I asked you to explain the difference between these three words I am sure you could give me a pretty easy to understand breakdown. Practice = getting better at something/creating a skill. Training = working to become stronger, more fit through fitness/bettering yourself/working towards accomplishing a goal. Competition – trying to beat someone else.

If I then asked you how much time should be dedicating towards each of these three categories in a fitness program, I am sure most of you would agree that the majority of time should be spent practicing and training correct? Yes. It is super important to practice so that we establish proper movement, this is the ONLY way we get better at a skill, when the heart rate is low and the movement is controlled. It is also important to spend significant time training (with movements in which we have already mastered proper technique). This is where we dedicate time in being consistent with movement, challenge our threshold more (meaning heart rate and weight can increase). This is also where we see a lot of physiological adaptations (i.e. weight loss, strength gain, endurance gain, etc), all of which help get us closer to our goal, whatever it may be. Both practice and training are what create adaptations and promote growth.

Competition consists of using max loads at max intensity with the goal of beating someone else (not bettering yourself). Because the body is pushed to the max, it leaves the body in a depleted/broken down state. SAY WHAT? Isn’t this bad? If done all the time, absolutely yes. If done sparingly and in proper understanding, no not necessarily. Competition can be extremely fun but it is important to understand how it physically affects the body, when it is appropriate for us, and who it is appropriate for. Is this saying that you should never compare scores with another member/friend or have a friendly workout together? Of course not, that is one of the amazing parts of being in a group atmosphere. The concern is when the focus of the majority of your workouts turns from training and practice to merely just trying to beat other people around you. This can lead to compromising your form to get through the reps faster or adding on more weight even though the movement doesn’t feel strong or solid. Your number one focus throughout the majority of your workouts should to create a better functioning body, which will ultimately lead you to accomplishing your goals. This can only be done if your focus is on YOU and not others around you. Do you see the difference?

Now’s the time when I ask you how much time you think you spend practicing, training, or competing when you workout. When you walk into the gym and get ready for the workout, are you focused mostly on trying to beat the person next to you?…. or are you dialed into what your trying to accomplish to achieve your personal goals.  Are you taking time to practice a weak skill with light weight, controlled movement, and mental awareness?… or are you merely trying to get as many reps in as possible or use as much weight as possible even if it causes your form to go to shit. Really think about it…

This is why it is important to listen to your coaches, listen to the intent of the workout (what your coach is wanting from you), and put yourself in the correct state of mind before you start. What movements are appropriate for you to get the desired affect your coach is asking from the workout. What weight? What effort? How can you challenge yourself during this workout to create more awareness of your body, your limits, your abilities? How will this workout help you get to your desired goal?

I have listed a link below to a video interview of one of CrossFit’s most well-known and well-respected coaches, Ben Bergeron. This man coach’s elite CrossFit athletes who are trying to compete in the CrossFit Games, as well as regular everyday people who want to get a little healthier and stronger. He goes in depth on how to differentiate between training, competing, and practicing. Listen closely as he helps breakdown the stimulus, and adaptations gained from each of these given categories, and when it is appropriate to perform a given movement based on your skill level (which Coach Matt talked about two weeks ago regarding scaling). He gives the recommendation that the breakdown of your exercise program should be about 45% practice, 45% training, and a max of 10% competition. An example would be that if you came to the gym 20 times through out the month (5x/week) then 2 of those workouts should be in a competition mindset. Keep in mind that when he talks about training at “high intensity” and how that can lead to results, this is with the understanding that these individuals are dialed in to the 3 other pillars of their health (nutrition, sleep, and stress management) so that their intensity matches their recovery. Focus on the material covering mindset/purpose of the workout. Is your purpose to practice a skill, train to create strength/endurance/health, or to beat someone else? If you keep swaying towards the last answer, it’s time to redirect your mind and dial into YOU.

As always if you have any questions please reach out to any of your coaches…. Hope you enjoy and have a wonderful 4th of July!



Use Your Coaches

This one is going to be short and sweet – if you’re a member of Reviver and have not had a one-on-one meeting with one of our staff to discuss your progress, goals, and experiences in the last 6 months, you’re missing out.

Those of you that have been around for a little while may have noticed that Vince and I are not coaching as many classes as we used to – part of that is because we want to grow our staff and allow them to develop their skills as coaches. The other part of it is because we want to dedicate more time to sitting down individually with our members to discuss their training experiences and help them stratigize around reaching their goals.

You’ve probably heard us talk about nutrition, stress management, sleep, and training as being the four pillars of fitness – that’s because we truly believe that achieving health and fitness related goals is impossible without focusing on all four of these components. But, it can be very complicated and needs to be 100% individual – that’s why we want YOU to schedule a time to sit down with us to discuss whats going on and let us work together to come up with a game plan.

ACTION STEP: Reach out to us via email, phone, or in person to schedule a 20-30min meeting ASAP!

Stimulus, Scaling, and the Desire to Improve

By: Coach DP

Coaching the last few years has allowed me to pay more attention to the internal decision making of athletes when it comes to scaling weights and movements in a workout. Whether we are talking picking a heavier load than we probably should have, scaling down a movement that we are more than capable of, pacing ourselves a little too much, or taking a break mid cycle. There are hundreds of these little conversations we as athletes have during a class. It’s become a favorite part of my job, watching all of you have those conversations with yourselves.

It is important to remember that each workout that is programmed has a specific stimulus that the programmer is trying to achieve with each one of us. A simple example is the time domain of a workout. There are three general energy systems in the body, each one of these systems has a time domain that they apply to. So when a coach is programming a two minute sprint or a 15 minute cycle, not only are the time domains very different, but the stimulus to the body and energy system used are changed as well.

Scaling is what makes CrossFit beautiful, and what makes it universal and accessible. The example I always hear regarding this is the deadlift. It is a movement that is just as important to my grandma as it is to the Lions new offensive tackle, Greg Robinson. The only difference between the two is scale. Both of these humans need to be able to lift things off of the floor. For grandma, it’s the bag of groceries that has all of the ingredients for a delicious 4th of July pie in it (fingers crossed for strawberry rhubarb). For Greg, it might be 500lbs for reps, preparing for the upcoming season protecting Matt Stafford. In both examples, the movement is the same……. It’s a…….. hip hinge! Yes, good job for those of you who got it. If you didn’t, stop reading and do 15 burpees. J

What I’m trying to get at, is that as coaches and programmers, our mission is to have each one of you get the same, intended stimulus from the workout that day. I know that at Reviver we don’t use the term “RX’d” very much but doing what is written on the board, as it is written, can and should be a goal for some athletes. Competition with yourself is fantastic, and the desire to improve makes coaching fun for me. But don’t forget about the stimulus. Don’t let the goal of doing exactly what is written on the board turn 45 seconds of work with 1:15 rest into 1:30 work with 30 seconds rest. By the same token, don’t shy away from a little more sweat than you are used to, or a movement that you are right on the cusp of mastering. Growth comes from struggle and the grind sharpens the axe.

As a coach I’m here to provide the context on what this workout should feel like. I’m here to arm you with the tools to make the right decisions for movements and loads. Use us coaches to ask questions, to see if maybe we can try taking a band off the pull up bar this time, or move from a 14# wall ball to a 20#. My challenge to you is to know your fitness and attack workouts appropriately within that. The trick is using scaling to lock into that stimulus that the coach described and run with it.