Today WAS a Lisbeth Day for me!!

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

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?

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

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

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….