Tagged as: deadlift

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.



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:


Deadlift (225/135)

KB Swing- Partial (70/45)



Naples rated the #5 Fifth fittest metro area in U.S.

#5. Fifth fittest metro area: Naples-Marco Island, Fla.

Near the Florida Everglades, Naples-Marco Island’s beaches, parks and tropical climate lend themselves to camping, canoeing, fishing and long nature walks. Simply walking at a brisk pace for 30 minutes burns 180 calories, which makes it easy to maintain a healthy weight.

16.6 percent  of residents are obese.

Read Entire Article HERE

Healthy City


Friday’s Workout

Guest Day Workout

5 minutes each: Rest 2 mins in between.

  • Singles Jump Rope
  • DB Push Press
  • Box Overs
  • Dips

-Teams of Two

Saturday’s Workout

Guest Day Workout

30sec on/30sec off-

45sec on/45sec off-

60sec on/60sec off-

45sec on/45sec off-

30sec on/30sec off-

Rest 5 minutes/Repeat with other BB movement.

  • Clean & Jerks, 135/95 lbs
  • Deadlifts, 135/95 lbs

Cash Out: 100 Situps

-Teams of Two

Recovery Tips for Injury

As hard as we work, we should also be spending time to take care of ourselves. There are so many way to achieve this. If you have an injury I guarantee you it isn’t going to go away on it’s own, with one or two of these recovery tips you’ll be back on your feet in no time!

1. Self Massage-Foam rolling, lacrosse ball, and resistant band drills, pre or  post workout can work wonders on tight 0r knotty tissues. Two minutes a-day keeps the physical therapist away!

2. Post Workout Shakes- these shakes are loaded with amino acids and especially post workout will allow for optimum recovery. Higher level athletes need even more protein and more amino acids.

3. Manual Therapy- if you don’t have time to get in all that extra mobility work, hire someone to do it for you, AKA massage therapy via Mario Ashley, just the best therapist in town! 🙂

4. Active Rest- Just because your knee hurts doesn’t mean you don’t have to show up. Staying on a routine is important for your psyche. Thank God CF can be scaled. We’ll find an alternative workout for you to do.

For more about recovery read this FREE article HERE


Friday’s Workout

Volume Testing:

1 Press, 2 Push Press, 3 Push Jerk -Work Up to heaviest weight for push jerk

4 x 300m sprints

-Rest 90seconds

Saturday’s Workout

21-15-9 reps, for time of:

  • Deadlift, 315/205 lbs
  • Box Jump, 30/24 in