Categorized as: MOTIVATION

Life Lesson

In the sport of fitness in which every second counts. We must take everything one step at a time if were ever going to succeed in this sport.

“Take everything”

One week at a time
One day at a time
One WOD at a time
One movement at a time
One skill at a time
One repetition at a time
One breath at a time
One thought at a time

If we fail to do so we’ll never achieve anything near what our bodies are physically and mentally capable of doing. Wheter it be in Crossfit or in LIFE.

What is CrossFit? No really.

Tuesday’s Workout (July 9th)

AMRAP-20 minutes

  • 400m Run
  • 15 Ground to Overhead
  • 15 Burpee
  • 10 GTO
  • 10 Burpee
  • 5 GTO
  • 5 Burpee

Weights: Male 155 (adv)-135 (int)-95 (scaled) ……Female 95 (adv) 65 (int) 45 (scaled)

Wednesday’s Workout (July 10th)

For Time-

  • 10.9.8.7.6.5.4.3.2.1 Overhead Squat
  • 1.2.3.4.5.6.7.8.9.10 Hand Stand Push Up

Strength: 5×5 Weighted Dip (score card)

Weights for Overhead: Male 95/85/75 Female 65/55/45

Fight Fear in the Face

By CrossFit Lisbeth

If you’re lost … join the club. We all are. It’s just that some of us are pretending not to be. Or we do a great job of looking confident, self-assured, and kick-ass. But inside? We’re just a mess like everybody else.

If you’re down-hearted … pick yourself up.Stop complaining. That’s the first step to feeling better. Keep telling your victim story and you stay the victim. Move forward. New memories are made every day. Even if life has been shitty to you, it doesn’t have to stay that way. Change your thoughts, change your words, change your mojo, now.

If you’re on top of the world and everything is going absolutely fantastic for you … be grateful. Boast less, give thanks more. Most people won’t tell you when you’re being a jackass, so you better learn to cap that tendency yourself. (And if you do have someone in your life who will tell you when you’re being a fool? Be grateful for them. The truth hurts, but it will save you.) Yes, it’s great to be happy. But make sure to share the wealth, and keep an eye on the redline on your Jackass-Meter.

If you’re reading this … be grateful you have the time and ability to do so. You’re probably not worried about your safety, your next meal, or if you’ll see another day. There’s no IED buried on your road, no IV bag hooked up to your arm, and you probably have enough money to go to the grocery store and buy a healthy meal.

Perspective: eat it with breakfast every morning. Then go forth and make something of yourself and the day.

—————————————-

This is a picture of me back in 2009 when I went camping in Yosemite National Park, California. It was the summer of my junior year in college, me and two other friends had no plans other then hike the national park. We slept on peoples couches, hitch hiked from San Francisco to Yosemite. We ended up staying in the mountain for 3 weeks, hiking back every 4-5 days to the park to restock food. We traveled over 250mile on feet.

Looking back I’m “grateful” for these experiences. They shaped me into a better man. I learned how to be more independent, fight fear in the face, and learned how to take everyday one day at a time. Because in the wild those qualities, if not learned quickly, could literally mean the difference between life or death. In the real world, it’s not much different. Instead of death, it’s sadness.

I choose to be happy. It’s a constant battle of creating independence so that I can eventually have a family to raise without financial constraints, learning to fight fear in the face when things get hard, and taking one day at a time for sanity sake.

california

 

Monday’s Workout

4 rounds-

400m Row

12 Back Squats @185/135

12 Push Jerk @135/95

-REST 1 minute in between.

Tuesday’s Workout

4 rounds

5 Deadlifts @275

25 Situps (straight let)

No Rest

Come Early, Stay Late

CrossFit is defined as “constantly varied, functional movement, executed at high intensity”.

Most people fall in love with CF because of the infinite variation. I’ve personally been doing CF for almost 4 years and I’m still doing workouts that I”ve never done before. I am allowed to program as creatively as possible. Each workout is completely different from the day before. The only thing I guarantee to you, as an athlete, is that next Wednesday’s workout will be absolutely different from the one you perform today. That’s the double edge sword.

On one hand, this style of training doesn’t allow monotony to set in. We rise to something new everyday! Exciting. 🙂

On the other hand, it takes a really long time to master these movements since we might only practice them once every couple of weeks 🙁

So the question is how can we get better at them in a shorter amount of time?

Simple. Come early, stay late. 

If you haven’t performed handstands in a couple of weeks, don’t wait for me to program them in a workout. Get yourself next to the wall and practice the skill of inverting yourself. Come early, stay late.

Not good at pull ups? No problem. Grab a band and practice pulling yourself up above the bar. Come early, stay late.

Suck at running. Go outside and get those feet moving. Come early, stay late. 

“ The hardest part of any journey is taking that first step.” Everything else seems easier after that!

Responsibility

Wednesday’s Workout (May 29)

Skill: BB Romanian DL

Conditioning:

ADV

  • Complete as many rounds as possible in 12 mins of:
  • Sprint, 100 m
  • 3 Push Jerk (50/30)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

INT
Complete as many rounds as possible in 12 mins of:

  • Jog, 100 m
  • 3 Push Jerk (35/20)
  • 5 Romanian DL (same)
  • 7 Push-up (hand release)

BEG
Complete as many rounds as possible in 10 mins of:

  • Jog, 100 m
  • 3 Push Press (25/15)
  • 5 Romanian DL (same)
  • 7 Push-up  (modified)

 

Thursday’s Workout (May 30)

Modified Regional Workout #4: View Entire Workout and Scores HERE

ADV
50 wall ball (20/14)
50 pull ups*
50 pistols
50 alternating dumbbell snatch (70/30)

INT
40 wall ball (18/12)
40 pull ups* assisted
40 pistols (green box)
40 alternating dumbbell snatch 50/25)

BEG
30 wall ball (14/10)
30 pull ups* assisted
30 air squats
30 alternating dumbbell snatch (30/15)

*Perform Chin ups if you completed Tuesday’s WOD

Be Better

By CrossFit Lisbeth

Your goal today is simple: Be better.

Be better in thought, in word, in deed.

Be better at what you think, what you say, what you write, what you do.

Your effort doesn’t have to monumentally better than yesterday. PRs don’t happen every day. And if they did? We would be bored, and take them as common place. They would no longer be special. No, you just need to be a little bit better. But you need to reach for it, each and every day.

Improving your life is like improving your squat. You think you know what you’re doing and it can’t get any better. But it always can. Always.

So, return to the basics. Squat. Check your feet, your ass, your chest. Is everything where it should be? Maybe your weight could shift a little back into your heels. Think and try one perfect squat. Rise. Close your eyes. Then squat again. Slowly. Not 10 fast, not 50 fast. Just one. Think and breathe and stay in that moment. Feel what one perfect squat really feels like.

Now, open your eyes. And go chase that feeling in the rest of your life.

better

 

Wednesday’s Workout

For time:

2 rounds of:

Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

7 rounds of:

Box Jump (24 In.),

30 secs Box Jump (Step Down),

1 min Rest

— then —

2 rounds of: Push Press, 30 secs

Air Squat, 30 secs

Rest 2 mins — then —

4 rounds of:

Airdyne Bike, 30 secs

 

Thursday’s Workout

13 min amrap:

1-1-1-2-2-2-3-3-3-4-4-4…

Deadlift (225/135)

KB Swing- Partial (70/45)

Burpees

 

The Mindset of a CrossFitter

The Mindset of a CrossFitter

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

“The CrossFit Watertown Mindset” by Lisbeth Darsh, www.crossfitwatertown.com. Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.

gym rules

Wednesday’s Workout (April 24,2013)

5 Rounds for Time:

  • 300m Run
  • 7 Thrusters (135/95)

Thursday’s Workout (April 25, 2013)

10 minute AMRAP:

  • 12 Box Jumps
  • 12 Burpees

Cashout- immediately following cap 800m Run