Tuesday, January 31, 2012

OK... this may be a little x-rated, but its funny...

5 rounds

20m SA OVH weighted walking lunge
10 burpie med ball cleans

Monday, January 30, 2012

No that we got your attention :) Check out the entire infograhic:

Pasta, Not bacon, Makes you Fat. But How?

Sunday, January 29, 2012

A negative attitude is like a flat tire... you won't go very far unless you change it!

Saturday, January 28, 2012

Things Country girls do for fun...

 Sam and Olivia

Part 1:
Remove tires from tractor

Part 2
Flip tires as quickly as possible before the boys realize their tractor is missing its tires ;)
Real badass girls!!

Friday, January 27, 2012

Fun Friday

3 rounds
1 wall walk
10 steps ups with barbell
15 push press
20 front squats
25 wall balls

* use same barbell for step ups, pp, and front squats

Thursday, January 26, 2012

4 rounds
200m sandbag run
20 kb swings
10 pull ups

Wednesday, January 25, 2012

Strong is beautiful...

Courtney on her wedding day!
5 rounds
5 GR 2 OVH
10 jump over bars (24 in)
20 DU
Ruth and her son working the deadlift!

getting set...

and its good!


Working the old one-two...

Chandler has his target set...

Eric has some speed...

Tuesday, January 24, 2012

Team Wod

In teams of three complete: (or two :) ...nicely done Amanda and Pam)
150 Front squats
150 Burpees

1 is doing the squats  1  is doing the burpees and the third is doing jumping jacks ready to "jump" in and help out. Switch exercise as needed, WOD is complete when as a team 150 FS and 150 burpees have been completed.

Monday, January 23, 2012

U pick :)

2011 Game Open week #2 wod
15min AMRAP
9  Deadlifts
15 Box jumps


7 rounds

7 Deadlifts
7 L sit pullups

Sunday, January 22, 2012


photo: CrossFit Lisbeth

Saturday, January 21, 2012

Friday, January 20, 2012

Fun Friday

100 DU
10 Burpies
20 Push Press
30 Jumping Pull ups
40 KB Swings
50 Sit ups
60 Squats
100 DU

 While the mom's slayed.... 

 Dawn pressing the barbell!

Kassie working the burpie!

Ellen  swinging the kettlebell!

The children played...

an intense hockey game

some serious hula hoop action

and well this little guy just slept thru it all :) 

WOW! What a fun Friday!!

Thursday, January 19, 2012

5 rounds
10 wall walks
10 T2B
20 box jumps

Wednesday, January 18, 2012

3 rounds

15 Hang Power Cleans
15 Burpees

Tuesday, January 17, 2012

on the minute for 10 min complete
1 heavy thruster
10 air squats
then every 45 seconds for 10 min
1 heavy thruster
10 air squats
5 rounds

20 jumping lunges
20 butterfly situps
7 pullups
7 ring dips

Monday, January 16, 2012

"It takes strength to live this way: I’m not going to lie.

The workouts? The nutrition? The commitment to proper sleep and work and discipline? The CrossFit Life? Not easy. CrossFit is hard. It should be hard. If it feels easy, you’re probably not going hard enough.

So, honestly, you might not be strong enough for CrossFit. You might be struggling. You might not be ready. You might not have what it takes. But in those reasons why you shouldn’t do CrossFit or why you shouldn’t stick with CrossFit are the reasons why you should.


Maybe you need CrossFit because you need to build strength. Maybe you need CrossFit because you need to improve balance, or coordination, or endurance — in all aspects of your life, physical and mental.

Maybe you need CrossFit because you need to learn to commit, to make right choices, to improve yourself in those exact moment when you just want to give up and do “good enough” for the rest of your life.

Sometimes you have to chase who you’re not right now in order to find out who you are. And sometimes who you are is way stronger than you ever realized.

Maybe somebody in your life needs you to be better, stronger, faster, and more complete of a human being. Maybe that somebody is your family or friends. Or maybe that somebody is you. "

– Crossfit Lisbeth

Sunday, January 15, 2012

Only those who will risk going too far can possibly find out how far one can go.
T.S. Elliott

Saturday, January 14, 2012

Did you know that Chia Seeds have...

2x the potassium of bananas
3x the antioxidant strength of blueberries
3x more iron than spinach
6x more calcium than milk
7x more vitamin C than oranges
8x more omega 3 of wild salmon
15x more magnesium than broccoli

In South America, as far back as 3000 BC Chia Seeds (Salvia Hispanica) had been a staple of daily nutrition

In Mayan and Aztec life, the seed was so important, it was incorporated into religious ceremonies and tribal trading, even having the harvest time for the seeds outlined in ancient Aztec calendars. The health benefits of these super seeds are truly amazing and still being discovered.

They were known in ancient society as the "Running Food" and is said ancient warriors would sustain themselves on long journeys with a single spoon full of the seeds daily.

Mix the seeds with water at a 9:1 (water to seeds ratio), in 30 mins and a few stirs later you'll have a super nutritious almost tasteless solid gel.

The gel is also formed when the seeds are in the stomach. This gel creates a barrier between carbs and the digestive enzymes that break them down. This in turn slows the conversion of carbohydrates into sugar, which is an incredible benefit for those suffering from diabetes.

It also stabilizes changes in your matabolism, so the pits and valleys of energy drinks is non existant, thus creating longer more dependable fueling effects.

**taken in part from SuperSeeds.ca

Friday, January 13, 2012

Friday the 13th .. Lucky or unlucky??

paraskevidekatriaphobia- fear of Friday the 13th 

13min AMRAP Ladder

1 thruster
1 kb swing

2 thrusters
2 kb swings...

continue up the ladder for 13 minutes.
Happy Friday the 13th!

 Hey Tara, looks like u are going to sleep well tonight :)

 Shana made it to 11 and still smiling, nicely done!

 Amanda slaying the KB Swing

 Lindy loves fun Fridays :)

 Nice form on the KB swing Cindy!

 Steve throwing big weight!

Get those elbows up Jamie! Glad u are back! We missed you!

Thursday, January 12, 2012

3 rounds
3 single arm KB Snatch
5 squat cleans

Wednesday, January 11, 2012

3 rounds
17 Deadlifts
34 Wallball Shots
after 3rd round do
30 K2E

 Layla showing us how it s done!

Nicholas and James keeping busy while their moms slay the WOD

Tuesday, January 10, 2012

20 min AMRAP
2 Muscle Ups
8 KB Swings

Monday, January 9, 2012


Power Cleans
HR Push ups
rest 2 minutes

Power Cleans
HR Push ups
rest 2 minutes

Power Cleans
HR Push ups

Sunday, January 8, 2012

One can never consent to creep when one feels an impulse to soar.
Helen Keller

Saturday, January 7, 2012

Friday, January 6, 2012

FGB Friday!

3 -1 minute rounds

Wall ball shots
Box Jumps
Push Press
Calorie Row

Thursday, January 5, 2012

DB Push Press

 Natalie working the single arm Push Press!

Mom Shana pulls a heavy deadlift!
Nice work ladies!

Wednesday, January 4, 2012

Going heavy overhead!

Find your 1 rep max overhead squat

Then 7 min AMRAP of:
5 wallball shots
5 burpee box jumps
5 T2B