Tagged as: burpee

humbled by many things

I sit here trying to think of an awesome topic to write about and all I can think about is how HUMBLED I am of these last couple of days

Two amazing things happened to me this weekend:
1. I bought my first BMW
2. I passed my State Board Exams for Massage Therapy

It might sound pompous that I talking about my new BMW but if you know anything about me you know everything I’ve driven in the past was modest at best. 1990 Chevrolet with 150,000miles, a 1995 Chevy Caviler, an most recently a Honda CRV.  I wanted something different this time. I wanted something to symbolize my hard work. Plus I worked really hard to pay off my old car, save a couple thousand dollars, and most importantly have kept my credit score at an A+ rating. It was a smooth purchase to say the least.

I also passed my State Boards for Massage Therapy on Saturday. Working 15 hour days have become the norm for me. Coaching classes, going to school, to coach more classes has not been easy. I do it because it brings me great joy to see my members work hard, but I’m human, I get tired and exhausted too. I’ve been studying for 6 months to pass this test. I worked really hard and it paid off!

I think you get what I’m trying to say. The expression “DO WORK” that I say all the time in class is an extension of what I’m trying to instill in you guys and that is “working hard always pays off”. If there is something you want reach for the stars. If you are passionate about something, go do it. Great things come to those who work hard, and remain hopeful.




Picture 51

Monday’s Workout

For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
CAP 30 minutes

-Teams of 2

Cash Out: 3 sets of 30 seconds Max Air Dyne Sprints

Tuesday’s Workout

3 rounds for time of:

Overhead Walking Lunge, 45/35 lb barbell, 50 ft

21 Burpees




The world needs you on fire

By: CrossFit Lisbeth

The world needs you alive.

The world needs you vibrant.

The world needs you on fire.

Now, that doesn’t mean that everything you do has to the be the most fun ever. I still empty the dishwasher and clean the bathroom. Neither of these tasks get me as amped as writing. I run in my CrossFit WODs, even though I hate running. If I only did what I was passionate about every day, I would sit in the gym and read and write and lift the barbell all day. My kids would come and visit and make me laugh. It might be fun … for a day. But get this: we do the other stuff so we can do the good stuff. We do everything else so we can have those moments when we come really truly fully heart-stoppingly-is-this-a-fucking-dream alive.

But first, you have to have good $h*t. You have to know what that is for you. You have to be able to name at least one thing off the top of your head that makes you smile just to say the words, one thing that thrills you just by thinking about it, one thing that you do that makes the other 300 boring things okay.

You gotta have something … and you have to want to be damn good at it. You have to want excellence.

This is the way you make your life better.

If you don’t know what that one thing is, then you need to figure it out. And if you know what your passion is, don’t rest. Don’t ever rest. PR excellence.

Squat Testing with David

Squat Testing with David

Wednesday’s Workout

3 rounds for time of:
21 Kettlebell swings
21 Knees-to-Elbows
21 Double-unders

-Rest 1 minute between rds.

Thursday’s Workout

For time: 3 rounds of:
5 DB Shoulder Press, 10 Burpees
— then — Rest 1 min — then —
3 rounds of: 10 DB Push Press, 15 Box Jumps, 24 in
— then — Rest 1 min — then —
3 rounds of: DB 15 Jerks, 20 Air Squats

How Often Should I CrossFit?

Rahoi Hero Workout

The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let’s examine how each one affects your training.

If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point.


If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts.


Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I’m defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that’s asking a lot of the typical American schedule.


This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won’t get as full a benefit from the workout because you haven’t supplied it with the tools to fully adapt to the stress you provided during the workout.

Read More HERE

Rahoi Hero Workout

Rahoi Hero Workout

Saturday’s Workout


Complete as many rounds as possible in 12 mins of:

  • 12 Box Jumps, 24
  • 6 Thrusters, 95/65 lbs
  • 6 Bar-facing Burpees

See image above for Highest Scores and Average Mean produced for this workout.

…coming up Monday

Strength: Strict Press 5×3

“Time Trial”

  • 200m Row
  • 200m Run
  • 20 DU

3 sets; rest 3minutes between