21-DAY CHALLENGE

21- Day Challenge


sign up by posting your food log to the website on 9/14-10/4

(go to www.crossfitreviver.com on the right hand side of the website you will click on member login. Once you are logged in, everyday you will post your results to the comments section on that day)


WHO: If you are looking to get back into a routine with the kids back to school and/or you partied a little too hard this summer, then this is for you! It cost zero dollars, no excuses!

WHAT: For the next 21 days we challenge you to get back on track and looking better than ever. All you have to do is post to www.crossfitreviver.com each day these 5 items:

  1. Workout: yes or no (need a minimal 3 days per week at CFR)
  2. Nutrition: 3 meals minimum a day with only a
    1. protein (meats and eggs) and
    2. veggie (uncooked or cooked)

*this will be the only thing that cannot be answered with yes or no. Must type out the minimum 3 meals and list your protein and veggies for each of those meals.

  1. Sleep: yes or no (7+ hours a night)
  2. Water: yes or no (40+% of bodyweight per day in oz.)
  3. Fish oil: yes or no (3g per day, consult doctor on recommended dosage if never taken)

WHEN: -9/14 begin posting to website -10/4 last day posting to website.

WHY: Everybody needs a little motivation from time to time and this is your opportunity to get back on track! We have an amazing community and highly recommend that you team up with a buddy to help keep you on track and share ideas with.

*Anyone that completes the 21 Day Challenge and submits a before and after picture to general@crossfitreviver.com will be placed in a raffle to receive a FREE MONTH MEMBERSHIP. Completing the challenge means for 21 days you posted everyday to the website, exercised a minimum of 3x a week at CFR, consumed 3 meals a day that consisted of only meat and veggies, slept 7+ every night, drank 40%+of body weight in oz., and 3g of fish oil.  There might be a lot of guidelines and very challenging for some of you to complete all of these everyday but its only 21 and we couldn’t call it a challenge if it wasn’t challenging. For those of you that know for sure you cannot complete 21 days of all the guidelines, a little is better than none.

Example of your post each day should look something like this:

click here to see example

NUTRITION CHALLENGE 2014

It’s that time of year again!!  CFR will be holding a Nutrition Challenge at the start of the New Year.  There are a few reasons we hold challenges like this:  1)  Its a chance to compete and win stuff, and winning is awesome.  2)  If you had a hard time eating healthy over the holidays (or the last ___ months), this is an opportunity for you to turn it around with the support of others.  And most importantly  3)  If you work hard at this and are determined to succeed you will open your eyes to a new lifestyle that will change every day from here on out!  The biggest difference from last year to this year is the duration of the challenge is 7 weeks instead of 4.  However, you will only be posting food journals for the first 4 weeks.

 

IMPORTANT DATES:

Sunday Dec 29th:  Seminar / Q&A.  From 2pm-?? we will be discussing the details of the challenge and answering any questions you may have.

Friday & Saturday Jan. 3rd & 4th – Body Comp Test: You will be required to sign up for a time slot to go to Oakland University for the initial body comp test.  This test will cost $35 and can be paid by check (make payable to Oakland University) or cash.

Friday & Saturday Feb. 21st & 22nd – Body Comp Re-Test: Again, you will be required to sign up for a time slot to go to Oakland University for the body comp re-test.  This test will cost $25 and can be paid by check (make payable to Oakland University) or cash.

OTHER DETAILS:

–  You will get points for posting your daily food log to our website’s comments section for the first 4 weeks (Jan 5 – Feb 1).  There will be a total of 20 points available each day:  5 points just for posting, 10 points for eating “Paleo” for the day, 1 point for each of the following:

-7hrs+ sleep for previous night
-3g+ Fish Oil
-64oz+ water
-20mins+ mobility
-Training at CFR.

–  You will need to include your total number of points for the day in this post.

–  Total cost will be $85.  $35 for the first test (paid to O.U.), $25 for the second test (paid to O.U.) and $25 entry fee (paid to CFR).

–  Winner(s) will be determined based 25% on total points and 75% on fat loss.  There will be a cash prize for the winner(s).

–  You will see results.  You’ll feel better (mentally and physically), you’ll look better and your training will improve

 

Please sign up at the gym for a testing time slot.  Sign Ups will be closed on Jan 2nd.

Here are directions/instruction for the testing facility at O.U.:

It is in 1051 (first floor) Human Health Building. If you park on the south side of the building, the entrance is on the first floor and you would go to the right once entered. If you park on the north side of the building the entrance is on the second floor–take the stairs to the left of the doors as you enter and go down to the first floor. Head for the first floor exit (same door for north entrance) but turn left down hall. I’ll put up some signs at the entrances. 

The building is on the north west corner of Oakland’s campus near the intersection of Squirrel Rd and Walton Blvd (you can see the orange building from both roads).

Participants should bring a bathing suit or other form fitting clothing to wear while sitting in the BodPod–the most important part about the clothing is that it not contain padding or is baggy. Also, they should avoid exercising and eating a meal at least an hour before testing.

 

Start preparing yourself now with these RESOURCES:

Robb Wolf – What is the Paleo Diet?

Robb Wolf – Links and Resources

PaleOMG – Recipes

 

 

FAQ’s:

Butter?  Only Ghee butter will be allowed.  Use coconut oil as a substitute.

– Bacon?  Only if it is uncured with no additives.

Sugar substitutes? i.e. Honey, agave, etc.  These things are considered Paleo and will not take away from your points, however, they will not help you lose fat.

Alcohol?  Not allowed.  No, not even red wine or tequila.

– Coffee?  Coffee is OK, cream and sugar is NOT OK.

–  Supplements like BCAA’s/Protein?  Read the ingredients list.  As long as there are no artificial or non-Paleo ingredients it is OK.

– FOOD POSTS MUST BE IN THE COMMENTS SECTION FOR THE RESPECTIVE DAY BEFORE NOON THE FOLLOWING DAY. Here is an example post for Sunday, Jan 6.  This post must be on the site before Noon on Monday, Jan 7.  Please make posts just like this one.  I.e. first thing posted is total points, second thing is any bonus’ that you earned, third is meals.


NUTRITION CHALLENGE 2015

The 2015 eat CLEAN, get LEAN, make GREEN Challenge

It’s that time of year again!!  CFR will be holding a Nutrition Challenge at the start of the New Year.  There are a few reasons we hold challenges like this:  1)  Its a chance to compete and win stuff, and winning is awesome.  2)  If you had a hard time eating healthy over the holidays (or the last ___ months), this is an opportunity for you to turn it around with the support of others.  And most importantly  3)  If you work hard at this and are determined to succeed you will open your eyes to a new lifestyle that will change every day from here on out!

This challenge is different than previous years.  The biggest difference is there will not be a weigh-in and winners will be determined solely on points.  The other major difference is that you can win back nearly all of your buy-in money just by following the guidelines!  Here’s how it works:

  • Buy-in for $65 (you can win back $50 of it)
  • Eat “Paleo” for 30-days
  • Record your food and post to our website each day before noon
  • Everyday you eat right and post, you earn points and win money back
  • At the end of the 4 weeks the person with the most points wins a FREE Month Membership

OTHER DETAILS:

–  You will get points for posting your daily food log to our website’s comments section.  There will be a total of 20 points available each day:  5 points just for posting, 10 points for eating “Paleo” for the day, 1 point for each of the following:

-7hrs+ sleep for previous night
-3g+ Fish Oil (advise doctor before)
-64oz+ water
-20mins+ mobility
-Training

–  You will need to include your total number of points for the day in this post.

–  Total cost will be $65.  You can win back $50, so your net investment is $15.

–  Winner is person with highest point total.

–  You will see results.  You’ll feel better (mentally and physically), you’ll look better and your training will improve

–  You win money for each day that you eat “Paleo”

– $1 Each day for the first 2-weeks
– $2 Each day for the third week
– $3 Each day for the last week 
– $1 for attending the Q&A Meeting

 

IMPORTANT DATES:

Sunday Jan 4th:  Seminar / Q&A.  From 2pm-?? we will be discussing the details of the challenge and answering any questions you may have.

-Monday Jan 5th: Challenge begins (journal posts must be made by 12pm on Tuesday).

-Sunday Feb 1st: Challenge ends (last journal post must be made by 12pm on Monday).

 

Please sign up at the gym.  Sign Ups will be closed on Jan 4th.


Start preparing yourself now with these RESOURCES:

Robb Wolf – What is the Paleo Diet?

Robb Wolf – Links and Resources

PaleOMG – Recipes

 

 

FAQ’s:

Butter?  Only Ghee or Kerrygold butter will be allowed.  Use coconut oil as a substitute.

– Bacon?  Only if it is uncured with no additives.

Sugar substitutes? i.e. Honey, agave, etc.  These things are considered Paleo and will not take away from your points, however, they will not help you lose fat.

Alcohol?  Not allowed.  No, not even red wine or tequila.

– Coffee?  Coffee is OK, cream and sugar is NOT OK.

–  Supplements like BCAA’s/Protein?  Read the ingredients list.  As long as there are no artificial or non-Paleo ingredients it is OK.

– FOOD POSTS MUST BE IN THE COMMENTS SECTION FOR THE RESPECTIVE DAY BEFORE NOON THE FOLLOWING DAY. Here is an example post for Sunday, Jan 6.  This post must be on the site before Noon on Monday, Jan 7.  Please make posts just like this one.  I.e. first thing posted is total points, second thing is any bonus’ that you earned, third is meals.

TO CREATE A NEW LOG-IN GO HERE:  http://crossfitreviver.com/index.php/component/user/?task=register


BILLY KOCHIS MEMORIAL WOD

BILLY KOCHIS MEMORIAL WOD & FUNDRAISER

 

My family is in need and I’m asking for your help.  My cousin Billy Kochis was tragically taken from us in a car accident on September 10th at age 29.  He and a co-worker, John Pomeroy, were stuck in a traffic jam North of Grand Rapids when their car was rear-ended by a pick up truck traveling over 80mph.  His life was taken in an instant and we are now left to wonder why?  The most heart breaking part of this story is that Billy leaves behind his beautiful wife Shannon (27) and their FOUR amazing kids; Sophia (5), Porter(3), Josslyn(2) and Brooks(4mths).  Ultimately they wanted 6 or 7…the goal was to have their own “Kochis” hockey team.  You see, Billy and Shannon are not regular people.  They’re spectacular people, who knew exactly what they wanted in life.  If you had the pleasure of meeting them and they’re kids you would know what I mean.  I cannot even come close to explaining how hard it is to lose a person like Billy…he truly was one-of-a-kind.  Here is what his brother Paul had to say about him:

“He was the best brother, husband, father, son, friend, that anyone would ever imagine having. And for those who know him, that is a well supported fact. He and Shannon have 4 of the most beautiful and amazing children that you could ever imagine, and a life that was lovingly directed towards the stuff marriage and family are truly meant to be for many years to come.”

One couldn’t even imagine how hard it would be to lose their husband, but having four lives to take care of is an entirely different case.  My cousin Shannon is hands down the strongest, most determined person I’ve ever met.  I have no doubt that she is ready to take her children to the top even in these tough conditions.  However, I want to help ensure that Billy and Shannon’s children get the education they deserve and don’t have to worry about money when deciding where to go.  That is where you come in. I’m not just asking you to donate…I’m asking you to raise as much money as you can.  Please, reach out to friends, family, co-workers, bosses, organizations, etc. to help put Shannon’s mind at ease at least with the financial side of things for her kids.

To go along with this fundraiser we will be hosting a memorial workout in honor of Billy.  Even though he was not a part of the armed forces, Billy was a hero to me and many others, so he will be remembered as one.  On October 12th we will honor him with the workout “Billy” and then celebrate his life with a BBQ get-together.

Here are some important details:

  • We will be fundraising from now until Oct 12th – EVERY PENNY RAISED IS GOING TO A COLLEGE FUND OF THE KOCHIS CHILDREN.
  • You have several options for donations:
    • Go HERE and donate with Credit Card or PayPal.  AND SHARE THE LINK!!!
    • Make checks payable to Shannon Kochis and send to CrossFit Reviver, 2255 Star Ct., Roch Hills, MI 48309
    • Send cash to CrossFit Reviver, 2255 Star Ct., Roch Hills, MI 48309
  • October 12th will be ran similar to Murph Day…we will workout from 9-1 and BBQ after – more details to follow.

Please do your best to help spread the word about this fundraiser.  You’re efforts are appreciated more than you could ever know.

MURPH DAY 5/31

CrossFit Reviver – Murph Day 2014

This will be our third annual Murph Day here at CFR.  We believe in remembering and honoring those who have given the ultimate sacrifice for our freedom.  On this day we will join gyms around the country and pay our respects to one of the greatest heroes our country has seen, Lt. Michael Murphy and all the others who fight and have fought for us.  We will be taking donations and all proceeds from this event will go to theNavy Seal Foundation.

EVENT DETAILS:

Cost: $40 – This includes t-shirt, food and donation

 

Date: Saturday, May 31, 2014

Time: We will have heats from 9AM – 2PM.  BBQ from 1 – 4PM.

Who: This event is for members and non-members of CFR.  If you are not a member please call or email to sign up for a heat time.

What to do: Sign up for a heat time at the gym, include t-shirt size and pay fees.  We will take sign ups until May 15th.  If you’d like to make additional donations or know someone who’d like to make a donation please do so here:  Navy Seal Foundation.  If you are unable or not interested in completing the workout you can still join in the festivities by showing up, donating for the cause, rooting on the individuals working out and enjoying some good food.

The Workout: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”.  We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Murph”
For time: 
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


CrossFit / CFR OPEN

The CFR Open is a 5 week in-house competition based on the CrossFit Open (to learn more about the CrossFit Open and Games season, CLICK HERE).  Here’s what happens:  everyone who is interested in participating signs up at the gym.  Once sign ups conclude we place everyone in “groups” based on gender and fitness level.  Each week for 5 weeks, CrossFit announces a new workout which we then scale appropriately for each group.  Each person / group is assigned a heat time on Saturday in which you perform your workout with the others in your group.  At the end of the 5 weeks the person in each group with the best overall score, wins!

 

Here are the important deets:

  • Sign up at the gym no later than February 22nd.
  • Workouts are announced Thursday nights and performed the following Saturday (if you are unable to make it on Saturday, you can do it in class on Friday or at Open Gym on Sunday).
  • The first workout is announced on February 26th.
  • You will be assigned a specific heat time for each week.
  • The entry fee is $10 and goes directly to the winners pot; the winner of each group wins the entry fees from that group and $20 off their next SFH purchase.  This fee must be turned in before the first workout is announced…cash only please!
  • EVERYONE CAN DO THIS!!! Trust us when we say that no matter what your fitness level is, we will put you in an appropriate group and scale the workouts in a way that you can perform with confidence.


As always, don’t hesitate to reach out with questions, comments or concerns.

 

NUTRITION CHALLENGE 2013

 

 

CONGRATULATIONS TO OUR WINNERS:  AUNTIE J AND JUSTIN!!!  GREAT WORK TO YOU AND EVERYONE ELSE WHO TOOK ON THE CHALLENGE!

 

It’s that time of year again!!  CFR will be holding a Nutrition Challenge at the start of the New Year.  There are a few reasons we hold challenges like this:  1)  Its a chance to compete and win stuff, and winning is awesome.  2)  If you had a hard time eating healthy over the holidays (or the last ___ months), this is an opportunity for you to turn it around with the support of others.  And most importantly  3)  If you work hard at this and are determined to succeed you will open your eyes to a new lifestyle that will change everyday from here on out!

 

IMPORTANT DATES:

Sunday Jan. 6th – 2-2:30PM:  Seminar / Q&AWe will spend roughly 30mins discussing the details of the challenge and answering any questions you may have.

Saturday Jan. 12th – Body Comp Test: You will be required to sign up for a time slot to go to Oakland University for the initial body comp test.  This test will cost $40 and can be paid by check (make payable to Oakland University) or cash.

Saturday Feb. 9th – Body Comp Re-Test: Again, you will be required to sign up for a time slot to go to Oakland University for the body comp re-test.  This test will cost $30 and can be paid by check (make payable to Oakland University) or cash.

OTHER DETAILS:

–  You will get points for posting your daily food log to our website’s comments section.  There will be a total of 20 points available each day:  5 points just for posting, 10 points for eating “Paleo” for the day, 1 point for each of the following:

-7hrs+ sleep for previous night
-3g+ Fish Oil
-64oz+ water
-20mins+ mobility
-Training at CFR.

–  You will need to include your total number of points for the day in this post.

–  Total cost will be $85.  $40 for the first test (paid to O.U.), $30 for the second test (paid to O.U.) and $15 entry fee (paid to CFR).

–  Winner(s) will be determined based 25% on total points and 75% on fat loss.  There will be a cash prize for the winner(s).

–  You will see results.  You’ll feel better (mentally and physically), you’ll look better and your training will improve

 

Please sign up at the gym for a testing time slot.  Sign Ups will be closed on Jan 6th.

Here are directions/instruction for the testing facility at O.U.:

It is in 1051 (first floor) Human Health Building. If you park on the south side of the building, the entrance is on the first floor and you would go to the right once entered. If you park on the north side of the building the entrance is on the second floor–take the stairs to the left of the doors as you enter and go down to the first floor. Head for the first floor exit (same door for north entrance) but turn left down hall. I’ll put up some signs at the entrances.

The building is on the north west corner of Oakland’s campus near the intersection of Squirrel Rd and Walton Blvd (you can see the orange building from both roads).

Participants should bring a bathing suit or other form fitting clothing to wear while sitting in the BodPod–the most important part about the clothing is that it not contain padding or is baggy. Also, they should avoid exercising and eating a meal at least an hour before testing.

 

Start preparing yourself now with these RESOURCES:

Robb Wolf – What is the Paleo Diet?

Robb Wolf – Links and Resources

PaleOMG – Recipes

 

 

FAQ’s:

Butter?  Only Ghee butter will be allowed.  Use coconut oil as a substitute.

– Bacon?  Only if it is uncured with no additives.

Sugar substitutes? i.e. Honey, agave, etc.  These things are considered Paleo and will not take away from your points, however, they will not help you lose fat.

Alcohol?  Not allowed.  No, not even red wine or tequila.

– Coffee?  Coffee is OK, cream and sugar is NOT OK.

–  Supplements like BCAA’s/Protein?  Read the ingredients list.  As long as there are no artificial or non-Paleo ingredients it is OK.

– FOOD POSTS MUST BE IN THE COMMENTS SECTION FOR THE RESPECTIVE DAY BEFORE NOON THE FOLLOWING DAY. Here is an example post for Sunday, Jan 6.  This post must be on the site before Noon on Monday, Jan 7.  Please make posts just like this one.  I.e. first thing posted is total points, second thing is any bonus’ that you earned, third is meals.


 

 

 


HOLIDAY PARTY 12/12

Mark your calendars for CFR’s 4th annual Holiday gathering!

WHEN: Saturday, December 12th at 8:00PM

WHERE: Bailey’s Sports Grill in Troy

WHAT: We wanted to create an opportunity to get together and celebrate the successes we have seen and the good times we have shared over the past year+.  Please invite your friends and family to come along.  We have reserved the back room with tables, big screens, ping pong and pool!

We hope everyone can make it.  Please let us know if you have any questions.

NEXT ON-RAMP 11/23

So you’re interested in becoming a part of the community at CrossFit Reviver but not sure what to do. Well you’re in luck; we’ve outlined what you need to do to begin tackling your goals!  Remember, it doesn’t matter what your goals are, we have a program to help you accomplish them.

Step 1: Call us TODAY!

Call us at 248-379-8279 or 248-388-9572 today, to set up your FREE consultation.  At CFR we consult and assess every single person that starts with us.  This allows us to get to know you and your goals, locate any movement restrictions and give proper recommendations for entry to our programs.  A consultation will take 45-60mins and will include:

  • Discussion on goals and injuries / restrictions
  • Introduction to proper nutrition
  • Mobility Assessment
  • On-Ramp commitment
  • Q&A

Step 2: On-Ramp / Intro To Movement

At CFR we’re about moving safely and efficiently. That is why we require ALL new members to complete our On-Ramp course before starting their program. In this course you will learn how to safely and efficiently perform all of the movements we use. The topics/movements covered in this program are sequential and attendance to every class is fundamental to your success. This course is also our way of learning more about you and the way you move. Please understand that ALL movements are scalable and we use progressions to teach everything; no matter what your current fitness level, you can do this! Once you complete this course you will be ready to tackle all the daily workouts with confidence. Here are some more details about the On-Ramp:

  • Schedule: M/W/TH for 4 weeks (12 total classes).
  • Time: 7:30pm – time can change based on attendees.
  • How Often?: A new On-Ramp course will begin every 4 weeks.
  • Size Limit: We limit these classes to 6 people to assure you receive the attention you need.
  • Cost: $165 (same as a one month membership)
  • Missed Classes: If you have to miss a class for whatever reason you will be required to make it up by scheduling a one-on-one session for $25.
  • What if I’m not available during the scheduled On-Ramp classes? Or, I don’t want to wait for the next one to start? No worries, we have individual On-Ramps available by appointment. These consist of 6-9 personal training sessions and 3-6 group classes.  Please contact us for pricing and to schedule your consultation.

To reserve a spot in the next On-Ramp course please contact us. Because class sizes are limited to 6, we require a non-refundable down payment of 50% to reserve a spot.

Step 3: Test Out

If you are an experienced CrossFitter you can “Test Out” by scheduling a one-on-one session for $25. If we feel you’re ready to start Group Classes you will not be required to complete the On-Ramp.

Step 4: Pick a membership option to align with your goals.

We offer several different memberships at CFR and have a wide variety of class times. When you decide what works best for you, simply come to class ready to get to work. To learn more about our offerings visit our Programs and  Schedule and Rates tabs.