Tagged as: push jerk

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

Baseline RECAP

This Saturday we had hosted our 2nd ever Baseline Challenge, and it was a huge success! We had 19 athletes participate, and saw great effort and results by all. Here is a recap of what went down. The event started with our first women’s heat consisting of Kelly, Jen W, Danielle, and Anne. These ladies started off strong on the rower, and made quick transitions to the squats. They were ready to compete! Kelly was unstoppable on the air squats, and Jen was making up time on her “money maker” pushups! Danielle, one of our newest members, held on strong, shaving 5 seconds off her baseline time from her initial time just two weeks ago! Special acknowledgement to Anne, completing this workout while 8 months pregnant!! Amazing!!

The second heat continued with 3 of our male competitors, Mike C, Tyler and Dustin. The heat was all about RESULTS! These boys were off, holding competitive times in the 1:30’s to start on their 500m row. They pushed each other and stayed moving at a fast pace the whole time. Both Dustin and Tyler completed the workout as prescribed, including a beautiful finish on pull ups. Mike C completed the workout going down from the green band to the blue band, which is a huge accomplishment. Overall, this heat was definitely one to watch, with all times under 6 minutes.

The third heat was 4 of our most recent members, Chrissy, Beth, Tenley and Cammeron. These ladies had some of the most significant improvements to their times, from their initial baseline just a few weeks back. It is incredible to see such progress in just a few weeks. The numbers don’t lie! Great progress, and tremendous improvements for each one of these ladies. Our final women’s heat included our 3 of our Rx’d competitors, and this was the grand finale. These girls have been working hard on their pull ups. Petergaye was the only female to complete the workout as prescribed last time, and the only female on the leaderboard. This year, Carrie has been named the “Pull up Queen”, and Dawn recently completed pull ups in a workout just a few days before. There was a lot riding on this heat, and the results were nothing short of amazing. The workout started off strong with Anges working hard to be first off the rower, and the rest of the girls were not far behind. Carrie took a quick lead after the squats, and maintained that lead all the way into her finish of 5:22, making her the new winner and top spot on the leaderboard! Now it was a race for second place. Petergaye had 6 to go as Dawn got on the bar, connecting two pull ups at a time. It was a battle. Petergaye finished with a 30 second improvement from her previous score, with Dawn not far behind.

And finally, our final men’s heat was the most exciting 4 minutes of the day! These boys were flying through this workout. The final heat was made up of Kirk, Greg, Luke, and Santiago. The crowd was going nutts! They knew they had to be under 4:30 to have a competitive time, and a chance to get on the leaderboard. These boys were neck-and-neck throughout the entire workout, especially Santiago and Luke on the situps and pushups. Luke was first to the pull up bar, with Santiago close behind. Kirk came onto the bar third, and with 1 quick set of 10 pull ups, he finished as our winner with a score of 4:08, knocking the previous leader off the leaderboard. Sorry Craig. After it was all over, we enjoyed some great conversations, fun pictures, and seeing the little kids play on the rowers and on the equipment. Thanks to everyone who participated! We could not be more proud of our athletes. Keep training these movements, and get ready for the next “Baseline Challenge”.


Wednesday’s Workout

Skill of the Week: Rope Climb


15 minutes of work-
10 Push Jerks (96/65)
20 Squat
100m Run

Thursday’s Workout

Skill of the Week: Rope Climb

Strength: Deadlift (5×5)


15 minutes of work-
400m Run
40 Situps (wall-straight-leg)

Without grains, how do I get fiber in my diet?

If we are using the Paleo Diet as a reference for our discussion, then our choice of food is always going to be nutrient dense whole foods.  Our choice of meats, fruits, vegetables and nuts will almost always carry a potent load of nutritionally dense calories.

In other words, what we are looking for in our daily food intake is a nice range of whole foods that are nutritious and that naturally carry a nice load of fiber.

Clearly our greatest sources of fiber are going to be found in vegetables, some fruits and nuts.  Amazingly raspberries are an excellent source of fiber.  But here’s how it boils down:  if you are following the Paleo blueprint, then there is almost no doubt that you are getting plenty of fiber in your diet. You can also supplement fiber (meaning your already eating  alot of vegetables and nuts)  into your diet.

If you’re looking for a little more detail on fiber and its role in our overall health, here’s a link to our trusted source.


Thursday’s Workout

Strenth: Push Jerk 3RM

3, 4,& 5 Minutes of Work:
3 DB Push Press
6 DB Push up
9 DB Romanian DL

Beware: You might not be able to walk for a couple of days!

-Weight is limited by Push Press
-Pick up where you left off each round
-Score: Totals Reps and Weight Used
Compare scores from July 31, 2012

Friday’s Workout

AMRAP 15 minutes:
50 DB Snatches
100ft  Traveling Singles
50 Situps
Compare scores from July 12, 2012

Skill of the Week: Overhead Squat

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