Tagged as: power snatch

On Not Losing Hope

Written By: CrossFit Lisbeth

Never lose hope of being better than you are. Never. This is harder than it sounds.

The world is full of broken dreamers.People who have tried and failed, for whatever reason: money, will, circumstance, faith. The cause of their loss is not germane to their story, although they may spend inordinate amounts of time trying to explain it. Affixing blame becomes a priority for some folks, after the loss. Listen and move on. Don’t linger. This is important. Your dream is not theirs — although both might look, sound, and smell very much alike. But your dream is yours — and you are you.

Broken dreams happen to everyone. There is not a soul among us who has received everything they ever wanted in this life. Not one. There are, instead, people who choose to take the lessons of the broken dream and move on. Use that pain to make the next dream a reality. They sit on those stories no longer than the cat on the hot stove. Lesson learned. Time to do something else.

If you would better yourself, then do the same. Learn to quickly identify the broken dreamers in your life and limit their contact with you. Enough  to learn, not enough to permanently scar.

You have bigger dreams. You have the heart to achieve them. You will be better than you are. Go make it happen.

Saturday’s Workout


*No Open Gym due to Rowing Clinic*

…coming up Monday

Strength: Power Snatch 5×5

As many rounds as possible in 20mins of:
7 Power Snatches 95/65 lbs
14 Pull-ups
21 Single-Double Unders
Post total rounds.


CrossFit + Kids = Success in Life

There are three main kids should CrossFit:

1.  Physical Benefits – CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The more kids can be exposed to when they are young, the more connections and capacities they develop and retain for the rest of their lives. Think of friends you have who did not play sports growing up, unless they have consciously worked at it as an adult, they are probably still somewhat uncoordinated. On the other hand, people you know who trained regularly in athletics growing up have a capacity to take on new things still as adults and display efficient and effective movement with their bodies.

2. Emotional Benefits – CrossFit is similar to sports and martial arts in how it can develop children on an emotional level. In my program we work with kids on sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life. In addition, I see a noticeable difference in the confidence level of children who have been doing CrossFit. As their bodies get fitter and their abilities expand, children generally become more physically active and less self-conscious in other athletic situations. I have also seen children lose considerable amounts of weight, resulting in a major change in body image and a big boost in self-esteem. This is especially important and beneficial in the pre-teen years.

3. Fitness as a Lifestyle – One of the main reasons I started working with children is because it was important to me to instill the value of fitness at an early age. It is also important to make sure kids find fitness fun – if children grow up associating working out with being something enjoyable and clearly seeing the benefits to their bodies and health, then they are more likely to keep fitness as a priority throughout their lives. Eating healthy becomes a natural and normal choice and being active becomes something they just do. Enrolling kids in an all-encompassing program like CrossFit also shows children health and fitness is something their parents prioritize and want to educate them about.  Courtesy of Becca Borawski

Today’s Workout (March 22, 2012)

For Time:

500m Row
25 Overhead Squat (95/55)
400m Run
20 Power Snatches (95/55)

Growth of CrossFit

This graph was taken from Google Trends.  It shows the internet search popularity of CrossFit, Bally Fitness, Gold’s Gym, and 24 Hour Fitness.  Notice the huge spike each New Year for all big commercial gyms.  CrossFit’s growth in popularity has been steady with the occasional spike due to large newspaper or magazine publications.  However, it appears CrossFit will soon overshadow even 24 Hour Fitness in popularity.

One of the key differences with CrossFit is that it is a program and supportive community that seeks to improve the health, fitness, and well-being of it’s members, not a membership driven gym with several hundred or even a few thousand members which relies on an extremely high turnover rate for it’s success.  CrossFit is a process of continual learning and refinement, both in regards to the exercises, as well as nutrition and other lifestyle habits.  With the New Year right around the corner, don’t be just another jackass that makes a resolution to get in shape, only to give up come February.  Make a change that will improve your long term health.


Skill: Hang Power Snatch; Squat Snatch (moderate load)


100 Push ups for time…everytime you break plank position perform 10
Hang Power Snatches (95/65)

Cash Out: 5 sets of 20 Unbroken Double Unders

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