Today WAS a Lisbeth Day for me!!

I am not here to comfort you today.

I’m here to ask some tough questions. And you need to answer them, to yourself. Don’t need to involve anybody else in your business: just get your own head straight. Here we go:

1.) Are you happy with your body?

2.) Are you happy with your mind? How about your education level? Your job? The money you make? Your personal relationships? Do you like your community?

Why am I asking you to ask yourself? Because these questions all have answers — and you can change all those answers, if you want to.

But nothing will improve without resolve.

So if you answered “no” to any of the above questions — if you are unhappy with any category — what are you doing to improve? Are you going to improve? Or have you just surrendered to dissatisfaction and resigned yourself to a lifetime of bitching?

As long as you’re breathing, it’s never too late to change. It’s never too late to make your life better.

If you can, do something today to make your life what you want it to be. Don’t just exist. Don’t just breathe. Don’t just take up space on the planet. Live.

“And those dead folks would give anything, anything at all for just five minutes of this weather or ten minutes of that plowing that person was grumbling about. So you watch yourself about complaining, Sister. What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it. Don’t complain.” — Maya Angelou, “Wouldn’t Take Nothing For My Journey Now”

Today for me personally was a day that I had no intentions on Wodding until Jenn one of our coaches posted this on FB it caught my eye because anything by Lisbeth is good, not good Great! So after reading this I was READY to attack the Wod. If you are ever needing a good pick me up please visit CrossFit Lisbeth.

3 Rounds

10 Thrusters 95/65
10 Burpees
3 Rounds

10 KB Swings 70/53
10 Pull Ups
3 Rounds

10 Hang Power Snatch 95/65
10 Box Jumps


Chad 16:59
Steve 21:03
Kat 24:03
Sidia 20:46
Ryan 23:09
Shawn F. 24:55
B.J. 22:46
Taylor 19:53
Marty 19:57
April 20:21
Courtney 21:33
Jill 13:21
Roger 23:43
Jerry 22:32

Dawn 22:36

Tracy 18:30

Mark 23:31

Hayley 24:15

Nicole 17:55

Jeff 18:39

Shannon 15:08

Kari 17:31

I had to post this pic i have pushed my car with my 2 other kids under the age of 12 helping me….Look how many people it tood


The 0515AM Class

We would like to introduce our EARLY morning PEEPs… AND at 515 in the morning who is awake enough to take any photos or videos of these troopers? Taylor, Suzanne, Stephanie, Braden, Amy, Dawn, Mitch, Gilbert, Wendy, Bruce, Fay and I hope they are able to come back to us soon (Lori and Dave) show up day in and day out to work through the WOD! Alana and Taylor R. come some early mornings so we will call them honorary 515ers. Most of you don’t know the regular 515 members because they are not afternoon crossovers :-) AND without photographic evidence how do you know that they even exist!!!! LOL
Can you say IMPROVEMENT? By sticking with their commitment to Crossfit, these PCF members are all stronger and faster. Yesterday morning Dawn and Suzanne worked on getting up against the wall in a handstand hold. These tenacious women kept trying during the entire half Tabata and after the situp half tabata they were at it again. Braden got up there and is developing his form! I know I keep adding to my list of things that I want to improve…can I fit working on them into a cool down or warm up every workout…NO! BUT the things that are my weaknesses I work on at odd times and hopefully they will soon be strengths….
AND yes Shawn! I know I pull too soon… I will keep working on that!

WOD September 29, 2011


  • 50M Lunges – morning classes probably did more like 40M of walking lunges each round
  • 150M Sprint

Are You Dying From Thirst?

You look at the board when you walk into the box, everyone does.  What is the WARM Up, and wow! look at that WOD, what is Rx and how did ___________ do (you know the person you look up, that you want to do as well as).  ***Note that most of the PCF Wods are less than 30 minutes***

You look at the board today…the WOD took most people 15-20 minutes.  15-20 minutes of concentrated effort, of giving your best, working your hardest, ALL OUT BUST YOUR A$$ work. SO – DO NOT STOP in the middle of a WOD to take a drink of water! It is really more important to keep properly hydrated on a daily basis (drinking your 8-8oz of water for the day) than to take that drink in the middle of a 15-20 minute WOD.  Look at the members around you, especially the seasoned veterans if they aren’t taking those drinks then it is a good clue that you will probably survive without that drink!

OKAY!  There were a few “blastedly” hot days this summer; scorchers where the temperature during the 414PM WOD pushed 110 degrees F, then and only then would it be important to take that sip, get a drink of water.  Especially if you were feeling signs of heat exhaustion (symptoms of heat exhaustion include profuse sweating, weakness, nausea, vomiting, headache, lightheadedness, and muscle cramps).  I seriously doubt if anyone was quite at that point on a day like today.

This is how you should look at the end of the WOD…then rehydrate!

Links to Blogs from other Crossfit Boxes about Water Consumption during WODs ….–better-all-around-athletes.aspx

Todays WOD – Tuesday, September 27, 2011


  • Squat Cleans (135/85)
  • Ring Dips

Improving your SNATCH

Muscle memory…that is what Shawn said the other day!  Build that muscle memory and your shrug and pull will be more efficient. The weight will come off the ground and magically float through the air based on the power of your hip movement moving into your shrug and to your bar! The Burgener warmup is the 6 step warmup we use to train ourselves to do these movements.  Read this article by Coach Burgener, check out the link to the pdf document mentioned at the end of the article and watch some videos (Search You Tube using Burgener Warm Up Crossfit – watch the ones with Mike Burgener in them). Coach Burgener claims that less than 3 minutes of warmups every day will help your lifts tremendously!

WOD September 26, 2011
15 Toes 2 Bar
10 Burpees
15 Box Jumps
30 DU / 90 SU

It hurts, It pops, It makes me groan

They are YOUR joints!  They creak, the pop, they ache…

The coaches keep telling us to warm up, to stretch out, to make sure your joints are ready.  Problem is that most of us (me included, especially in the evenings) rush through this…and after the workouts don’t take care of ourselves.  You want your joints to be healthy for your WHOLE ENTIRE lives – RIGHT?.

That is where the MOBILITY WOD blog comes in… and it is searchable.  If you have a specific problem area that is sore, less flexible, or just needs attention then use this feature and try the suggested WOD.  Check it Out, it is definitely worth your time!

The MobilityWod Program

“This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it’s gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don’t wait until you need a new knee. Pony up.”

WOD – Friday September 23, 2011

2K ROW, 1 mile run, 200 double unders….

Stress, Rest, Recovery

    I am GUILTY!  WAY Guilty of forgetting to REST!  Dead giveaway that this blog post is not being written by KAT :-) .  AND REST is so very important to the RECOVERY formula, to you becoming the best athlete possible.  AND STRESS well letting STRESS get to you is just BAD for your overall health PERIOD…more on that topic another day!  There were times 2 years ago before I started Crossfitting that I would have run 3-4 miles very early in the morning, do a fitness class at LA Fitness AND go back for a 30 min cardio workout plus 30 min with a personal trainer in ONE DAY!  I am so fortunate that I DIDN’T DAMAGE my body!  I still do some two a days (running as one workout, and Crossfit WOD as the second), but I am trying to take at least 2 REST days every week (confession time – I usually only take one day of total rest and do an interval run/jog/walk the other day)!  SINCE incorporating REST into my programming I have indeed gotten stronger, put on some more muscle mass and I feel better!Not only is rest important, but what you do immediately following your workouts is just as important as the workout itself.  Proper nutrition and Post-Workout Recovery are part of your formula for crossfitting SUCCESS!  Get together with one of our wonderful PCF coaches and talk to them about Post-Workout Recovery.  Shawn is constantly recommending to us that we take ibuprofen & vitamin C directly after a workout and to get that 30g of protein into your body within 30 minutes of your workout. Kat and Linz suggest that you try Advocare’s post workout recovery formula, and check into other Advocare products as well.  IT is BEST to talk to a PCF coach so that they can help you develop the BEST RECOVERY plan for you.Researching the importance of REST, the impact of STRESS and RECOVERY, I found the following….REST and Recovery Articles that YOU might find to be HELPFUL on your PCF journey!  Work hard, Play hard, REST easy…,7120,s6-238-267–13104-0,00.html

    Kat here i cant stress enough to you all how important a day off of CrossFit can do for you.  If your not feeling it tired, no energy didn’t sleep, WELL sometimes its not worth the WOD or the injury that COULD possibly happen.  Thanks Fay for the great blog!

    We would also like to Welcome, Hailey, Mark, Traci, Roger, Marty,Mark, and Cortney!!

For our girls

I never thought I could develop any sort of feeling toward a heavy piece of metal, or even more, the range of feelings I can have toward said heavy piece of metal. That inanimate metal object is a barbell, and it is home to many of my new favorite workout movements. And least favorite. Sometimes those favorite and least favorite are one in the same.

The barbell used to be a guy thing. In my mind, and the minds of so many women out there, and probably some men too. Images of big, bulky, sweaty guys, with hands coated in chalk, grunting through barbell movements and tossing the barbells to the ground. Loud. Masculine. Dangerous. Heavy.

But not anymore. Now the barbell is mine. And hers, and hers, and hers…I could name off a dozen other women in class who are starting to own that barbell just as I am learning. Our once soft hands are calloused and coated with chalk. Talk about girl power. We’ve found our grip on that grimy, harsh piece of metal, and we’re finding so much more. Strength, confidence, power. Challenging our previous notions and weaknesses. Becoming vulnerable to the weight on that bar; pushing it to the limit and learning to say “when” and dropping the bar with purpose, lest it fall down on us from overhead.

It’s fascinating what you can learn about yourself when you spend quality time with a barbell. Male or female, old or young. It’s a versatile teacher with so much truth to be told. My words don’t hardly do it justice or remotely express where I’ve been in my new barbell adventures. But Lisbeth does it best. Below are a few of my favorite barbell-centric posts from her inspirational writing about life and fitness.

The Moment
Crossing Over
The Barbell Hates Skinny
The Ring of Fire
Yell at Your Bar
Bad Girls


OKAY…you know how some days start smooth? WELL today wasn’t one of those.

You wake up and realize that YOU are LATE!  Hit the bathroom, dive into clothes (are they clean? Who cares, they are the closest and quickest!) AND then you head to the gym!  You are there LATE but your 515AM class is taking care of itself!

THEN if you are really lucky you will have someone in your 615 class that will MAKE you do the WARM UP!  AND now everyone knows that YOU said You would do that WARM UP every 615AM class You COACH!  WOW…blogging is it good for you????

Still SORE?  Did you pick up after yourself today?  Did you read the blog last night?  Do you EVER read the blog? Or do you check FB around the clock to see what Kat, Shawn and Linz are posting?  Should PCF post both places?

Today, we were Listening to the sounds of Crossfit…

  • Timer counting down….3,2,1 GO!
  • Music with a BEAT, BASS Pumping
  • Bars HITTING the floor and bouncing
  • Breathing HARD, some are GASPING
  • The Grunts, the GROANs, and even some MOANs
  • Encouragement, Cheering, at times some JEERING
  • So, Don’t quit until DONE with every REP
  • If AMRAP Don’t quit until the time expires!
  • Stretch and Roll
  • More gasping, moaning, whining, bitching
  • GO home it all starts again tomorrow!


And the FB peeps asked FOR:

  • 400m Run
  • 21*15*9
  • Lunges (25/10)
  • OHS (95/65)
  • 400m Run

Pick Up that WEIGHT! AND….

TIRED, WORNOUT, SORE and Just plain old BEAT UP!  Yes, we have all been there…probably more than once in the past week.  AND guess what?  As long as you keep coming back to PCF and keep pushing yourself you will BE like that, should be sore like that over and over again!

After EACH and EVERY WOD … Take the time to stretch, yawn, roll out and then PLEASE follow “GYM” etiquette and re-stack your weights, re-rack your bar, take down your green band and hang it up, stack your pylo box (one upside down on top of another), put away that abmat, kettlebell and or wall ball.  Our BOX isn’t any different from GLOBAL GYMs in that we should all follow normal gym etiquette.  Our BOX is different from GLOBAL GYMs in a myriad of other ways too numerous to recite here today see

Just please remember to PICKUP after yourself so that the next class can start promptly.  THANKS for being the GREAT members that you are!

Pick Up that WEIGHT do those Deadlifts!



  • 15 Deadlifts (185/135)
  • 15 Toes to Bars

FGB? no really the FWA

Really, it was AWESOME!  Thank you, thank you, thank you!  FGB-6 here at Pearland Crossfit was only a success because of YOU!  Fight Gone Bad began as a fundraising event in 2006. This year, we made a commitment to hold an event and raise funds!  YOU made this possible!  Pearland Crossfit raised over $6200 dollars.  It is not too late to donate; donations can still be made ( until the 23rd.  Kris Sowell is the Pearland Crossfit champion fundraiser!  Kris raised $4105 of the PCF donations!

Hosting a fundraiser is a big commitment!  Especially when it is a competitive WOD (and what Crossfit event is not competitive – Shawn even turned a Crossfit  baby shower into a competition) limited by the amount of equipment on hand.  Bars, weights, 20” boxes and C2 rowers were all put to good use.  And sweat was everywhere!

Fight Gone Bad -6 was a success because of the volunteers and participants from our BOX.  In addition, the event wouldn’t have been the same without ALL the folks that Ben brought from Clear Lake Crossfit and our Pearland neighbors from the east side of Pearland (Crossfit Iron Sharpens Iron).  We appreciate ALL of YOU who came and helped clean Friday night, came early to set up equipment, counted reps and participated in numerous other ways!  Everyone was enthusiastic, friendly, spirited, and supportive!
Again, thanks to EVERYONE! Check out how some of our members ROCKED FGB!

From 2011-09-17