Tagged as: kb swing

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

 

B.A.F. Days

Join us this Thursday through Saturday for Bring A Friend Day! This is a great chance for you to show your friends what you have been talking their ear off about and what a great workout looks like! We will have an all levels team WOD together and fun will be the theme of the day!

BringAFriend

 Monday’s Workout

Strength: Close Grip Bench-work up to heavy 2 rep (15 minutes)

Conditioning:

3 rounds for time of-

  • Row, 500 m
  • Run, 400 m

Rest btwn.

Tuesday’s Workout

3 rounds for time of:

  • 30 Kettlebell Swings, 1.5 pood
  • 25 Wall Balls, 20 lbs
  • 20 Pull-ups