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

5 rounds

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

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

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

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

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!!

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

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

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...

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.

U pick :)

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

or

7 rounds

7 Deadlifts
7 L sit pullups

________________________

photo: CrossFit Lisbeth

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!!

5 rounds
10 wall walks
10 T2B
20 box jumps

3 rounds

15 Hang Power Cleans
15 Burpees

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

"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.

Huh?

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

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

T.S. Elliott

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 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!

3 rounds
3 single arm KB Snatch
5 squat cleans

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

"Nate"
20 min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings

WOW

21-15-9
Power Cleans
HR Push ups
rest 2 minutes

15-12-9
Power Cleans
HR Push ups
rest 2 minutes

12-9-6
Power Cleans
HR Push ups

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

Helen Keller

FGB Friday!

3 -1 minute rounds

Wall ball shots
SDHP
Box Jumps
Push Press
Calorie Row
rest

21-15-9
Deadlifts
DB Push Press

 Natalie working the single arm Push Press!

 

Mom Shana pulls a heavy deadlift!

Nice work ladies!

Going heavy overhead!

Find your 1 rep max overhead squat

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