Categorized as: MOTIVATION

Al Pacino Motivational Speech

Motivational Speech


You know when you get old in life
things get taken from you.
That’s, that’s part of life.
you only learn that when you start losing stuff.
You find out that life is just a game of inches.
So is football.
Because in either game
life or football
the margin for error is so small.
I mean
one half step too late or to early
you don’t quite make it.
One half second too slow or too fast
and you don’t quite catch it.
The inches we need are everywhere around us.
They are in ever break of the game
every minute, every second.

On this team, we fight for that inch
On this team, we tear ourselves, and everyone around us
to pieces for that inch.
We CLAW with our finger nails for that inch.
Cause we know
when we add up all those inches
that’s going to make the fucking difference
between WINNING and LOSING
between LIVING and DYING.


Video of the clip can be seen here.

“Go Do” By CF Lisbeth

Stop putting things off. You’re not going to wake up younger tomorrow.

You’re probably also not going to wake up suddenly hotter, smarter, or richer. Sorry, but the Magic Fairy will not gift you the power of the L-sit, the muscle-up, or the 300lb clean. You’re going to have to earn what you want.

But there is good news: Hard work can give you pretty much everything but more days in your life. It can’t perform miracles: You’re not suddenly going to have a 250lb front squat or the sprinting power of Usain Bolt. But you can max out what you’ve been given, and that will be enough.

I know everything sounds difficult. Most things are, and there will be no bands playing, no drummers drumming. Just you and a lot of effort, sweat, and tears. It will be lonely, maybe even when you’re in a crowd.

But it will be worth it.

None of us is getting any younger. Moreover, some of us will never get older. My nephew is seven months now in the ground.

Stop putting things off. Place your phone on the table. Shut down your iPad. Ignore the trivial.Go do.

More Blog post by CrossFit Lisbeth

Play is Fun!

Play is Fun!

Tuesday, September 10, 2013

Boot Camp

20 min AMRAP

20 push press

20 weighted squats

200m run



OTM 15

3 Squat Cleans (185/105)

7 Push ups


-Avg rest 20-30sec

-Hips and Shoulders must rise together on push up


Wednesday, September 11, 2013

 Boot Camp

-Row 500m

-Run 400m

Jump Rope 200 singles

rest, repeat




For Time:


-Thruster (95/65)



-Warm up well

-This workout is the most famous WOD in CF

-Leave nothing in the tank on this workout

Warm Up: 400m Run

Cool Down: 800m Row

CrossFitting in Italy

August 31, 2013

Sure why not!

Jamie recently went on vacation and while there decided to find a local CF gym to workout at.

How cool!!

New places, new adventures.  Why not!

That’s what life is all about. 

Go see the world and while you do it….CrossFit!


Saturday, August 31, 2013


“Black and Blue”


10 PC @135/95

10 Burpees


Monday, September 2, 2013

Boot Camp (8am only)

For Time:

1-2-3-4-5-6-7-8-9-10 DB  Renegade Rows

10-9-8-7-6-5-4-3-2-1 RDL


CrossFit (9am only)

Teams of Two-

3 sets: 2 minutes each station

KB Swing

Burpee/Parallete Pushup





Yeah But…

August 29, 2013

“Dude, that was awesome, way to fight through”

…“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

 It isn’t.

“You did SO good!”

…”Yeah, but I used a lighter weight”

As if choosing the right weight for you means you will never get stronger and work up to the Rx’d weights. As if it is somehow the weaker choice.

 It isn’t.

“That was amazing, great job today”

…”Yeah, but I used a band”

As if you should feel guilty using a band for a week, a month, a year or a lifetime. As if the band is something to hate and despise.

 It isn’t.

“Good job finishing, way to not give up!”

…”Yeah, but I was last”

As if where you finish matters more than THAT you finished. As if finishing last means your WOD was easy.

It doesn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, Muscle Ups are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

-Scaling is how you improve your technique and learn to lift heavier.

-Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

-Scaling, is NOT, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

By: Journal Menu

August 29, 2013

Kim doing work!

Thursday, August 29, 2013


Buy In: 400m Run


50 Box Jumps

60 Wall Balls


Cool Down: 400m Jog

-Score: Total Time minus cool down


Boot Camp

15 min AMRAP-

1 push up

1 sit up

1 db squat

2 push ups

2 sit ups

2 db squats…

-Partner B follows partner A


Friday, August 30, 2013


A. Bench 10 Rep Max

B. Teams of Two-

400m Sled Drag

rest 5 minutes



Boot Camp

20 min AMRAP-

200m med ball run

100 singles

-during singles partner holds med ball

Ball must not touch ground, 5 burpee penalty before resuming

-One partner working at a time

Invisible Coach

“Watch your thoughts for they become words.

Watch your words for they become actions.

Watch your actions for they become habits.

Watch your habits for they become your character.

And watch your character for it becomes your destiny.

What we think, we become.”

Read More

“Good Fight”

Did you get a chance to watch the CrossFit Games this past week? No problem you can watch all the past event’s from here: Needless to say, it was inspiring to watch these athletes. In 3 days of competition these athletes completed 11 different workouts. I can’t imagine how much pain these athletes had to endure physically and mentally to get through those workouts.

Lately in class you’ve heard me say at one point or another, “good fight”. I’m not even sure where I got that from but the words come from a deep sense of empathy that I get watching you guys battle through these tough workouts. It’s that moment in which I see you want to drop the ball during wall balls but you don’t, I reply “good fight”, its the extra burst during the 400m sprint that I see you perform when all you want to do is stop, “good fight”, during tabata situps you keep fighting for those extra reps, “good fight”.

Never take it for granted how hard it this stuff is. If it were easy everyone would do it. That’s what makes this so special. Not everyone is willing to put in the work you put it. Keep up the “good fight” you’ll be better for it!

If it were

Tuesday’s Workout (July 30, 2013)



Row 1000m (break up into sets)


5 rounds-

  • 25 Pullups
  • 7 Push Jerks (135/95)

Int: 95/65

Scaled: 65/45

World Record: Rich Froning 9:14 (male), Sam Briggs 11:14 (female)

-20min cap


Wednesday’s Workout (July 31, 2013)

For Time:

50 Double Under buy in

2 sets of-

  • 6 Handstand push ups
  • 9 Hang Power Cleans 135/95
  • 12 Box Jumps 24/20

rest 1 min between. REPEAT for a total of 3 rounds.

Int: 95/65

Scaled: 65/45