Monthly Archives: October 2012

11-1 WOD

Buy in…

Burgener Snatch Progressions



30 on, 30 off

Push up
Box jumps
Sit Ups

Cash Out…

Farmer Carry (100 Meter)
Roll Out and Stretch



Buy in…


4 Bar Complexes

100 Meter Run



30 Clean and Jerks (135/95)

*Scale accordingly.

*Power clean or squat clean is fine. Lock out and stand up at the top.

Cash out…

Work on a GOAT for 5 minutes

Roll Out and Stretch with bars and bands

It’s You

by CrossFit Lisbeth


It’s all bullshit. All of this stuff that people try to sell you. All this talk that this or that or the other thing that is going to do “it”: help your business explode, make your workout easier, bring you success on a silver platter. You know, the million pitches you get about some fantastic product that will make your life become the stuff that people dream of.

Lots of people want to sell you the answer. And lots of people want to buy it. But there is no answer that can be sold, or bought.

Because the answer is easy and yet so hard.

You have to be better.

Better. You. Every single day.

Maybe better than the next person, better than that guy over there, better than the woman sitting next to you. But definitely better than yourself. And that’s not the answer that some people want to hear. Because it’s hard. Really, flipping hard.

See, it’s not your business system, or your facility, or some ad or SEO nonsense, or some magic words or potions that will create untold health and wealth and succces for you and everyone you touch. You can’t buy it for $299 in some stupid download. It doesn’t matter which client management system you use, or whether you programmed ring rows instead of pull-ups in that WOD, or if you sold fish oil and protein powder in your lobby. No, it’s something much simpler. And way more scary.

It’s YOU.

Whether your life is a flaming success or a burnt-out failure, it’s you. It’s not the excuses you give to others, or the explanations you try to sell yourself late at night when the events of the day keep spinning in your head. It’s not what you tell yourself when your failure keeps chasing you, right up until dreamland. Whether you live a life of noisy mediocrity, interrupted with bouts of public drunkenness — or whether you grab your goals, one after another, with steely precision — it’s up to you.

So, stop looking to buy success. And, for heaven’s sake, stay away from the people trying to sell it to you. Start working on your skills instead. You want to be better? Fantastic! Now, get to work on you …

(Image courtesy of Nicole Bedard Photography.)


10-30 WOD


More Snatch Progressions with PVC

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KB or DB Snatch

Push Up


20 Burpees

40 Russian Swings

60 Doubles (3:1 Singles)

800 Meter Run

60 Doubles

40 Russian Swings

20 Burpees

Cash Out…

500 Meter Row @ an easy pace

Stretch the shoulders and Roll Out

Lies We Tell Ourselves

29 October, 2012

People typically don’t brag about their dedication to cocaine, or their disciplined daily alcohol consumption. These behaviors (excessive drug use or drinking) can bring upon bona fide addictions, and literally destroy health, happiness, and quality of life.

But what about other addictions—unhealthy obsessions that masquerade as conscientiousness, dedication, devotion to something “healthy?” How often do you hear people proudly telling others about their obsession with the gym, their ever-progressively restrictive dietary protocols, or the fact that they’re tied to their Blackberries 24/7?

“It’s called discipline.”

“I’m more driven than the average person.”

“Obsessed is a word used by the lazy to describe the dedicated.”

Stress and Justification

These are the things people will tell themselves when their behaviors around food, exercise, or work creep from healthy dedication to unhealthy obsession—and even addiction. They may use these pithy statements or pieces of “fitspiration” to justify their behavior—behavior you suspect has crossed the line from healthy to damaging. They do so because the stress levels they have created feel so good they can’t fathom not continuing this behavior at this pace. (These are the people who would never voluntarily take a week off from exercise, take a vacation without their laptop, or indulge in a slice of cake at their sister’s wedding.)

You may even fall into the trap of admiring these people—looking up to them, because their actions and justifications suggest that you should.

“Jenny is amazing—she’s had a cold all week, and still shows up for the 5 a.m. workout.”

“Chris has worked every single weekend for the last three months straight—he’s such a superstar.”

“Jessica is so committed to her diet—she’s not even eating fruit anymore, because of the sugar. I wish I had her willpower.”

Don’t Be Fooled

What you have to understand is that this behavior is not healthy, it’s not admirable, and it doesn’t make you stronger/better/more dedicated. It makes you sick. It makes you a stress addict, with disrupted hormonal and inflammatory feedback loops. (We’ll explain exactly how this works in future articles.)

This is not healthy behavior.

And don’t be fooled by the smoke-and-mirrors these folks will use to make you feel bad for even questioning whether their behavior is healthy or not.

“You’re just jealous. You wish you could stick to your diet like I can.”

“Days off are for lazy people with no drive.”

“You sleep nine hours a night? Imagine how productive you could be if you weren’t sleeping in so much!”

Because chances are, if you’re in the middle of this cycle, you’re not willing to admit it. At all. In fact, you’re probably pretty angry just reading this article. You probably think we just don’t understand how truly dedicated/devoted/motivated/tough you really are. You probably think that because you’re getting fitter, losing weight, getting promoted, that all your hard work is paying off—and normal people just can’t comprehend what it’s like to have the discipline to work as hard as you.

The Vicious Loop of Stress Addiction

Of course, you’d be wrong. You’re not super-human, or elite, or gifted with an uncommon amount of willpower. You’re just stuck in the vicious cycle of a stress addiction loop. Because for a really long time, the stress you are creating for yourself feels really good. Which makes you think that what you’re doing is good for you. But it’s not, because your behavior is creating inflammation in your brain and disrupting your brain chemistry, adrenals, thyroid, and probably sex hormones, too. And pretty soon, you’ll be in a position where the only way you can feel normal (not even happy, just normal) is to create just a little more stress for yourself. And then more. And then even more. (Does this sound like an addiction concept called “tolerance?”) And the more you perpetuate this behavior, the more your health, happiness, and quality of life take a sharp decline.

You’ll be depressed, or barely keeping the depression at bay. You’ll be anxious. You’ll be irritable and irrational. You’ll start feeling like things are moving too fast, that you’re barely keeping up, that it’s all unraveling quickly. You’ll feel more isolated, so you’ll be less social. And the only thing that will keep you feeling even remotely like yourself is more of the same stress-inducing behavior.

Because at this point, you need it.

Practice Real Dedication

We’re not saying that everyone who exercises, works hard at their job, or tries to eat healthy is obsessed. Just like not everyone who has a glass of wine is an alcoholic, there’s a line that some people cross and others do not. But we do take serious issue with these “fitspiration” gems that suggest that addiction or obsession is to be admired—and that those who don’t push themselves to that extreme are simply not dedicated, motivated, or tough enough.

Real dedication is taking time to rest and recover when you need it. It’s creating a healthy relationship with food, such that you are able to enjoy a night out or a special meal without guilt, remorse, or  punishment. It’s finding a balance between furthering your career, and enjoying the quality of life that your job affords you and your family. Real dedication is knowing when to ask for help, acknowledging when you’re in over your head, and admitting when you need a break. That’s real dedication—and the kind of behavior that we all should be encouraged to emulate.

Halloween WOD

We will have normal classes in the morning on Wednesday. But, we are only going to have one class at 5:00 PM that night. We want everyone who comes at 5:00 to dress up for fun:) We are also going to have a small trunk or treat after if you want to bring the kiddos. Our goal is to have everyone out by 6:00 or 6:30 so they can go do Halloween like normal. The WOD that evening will be “Grace”. We’ll run it in heats. Come on in for the fun!!!!

10-29 WOD

Buy in…


3 Pull Ups (Strict)

5 Burpees


Burgener Warm Up


Option 1

20 Min of EMOM

Even Minutes

2 Wall Walks


Odd Minutes

10 Goblet Squats or Front Squats

Option 2

20 Min of EMOM

Even Minutes

2 Muscle Ups


Odd Minutes

2 Hang Snatches, work up to 70%

Cash Out…

100 Meter Farmer Carry

2 Minutes of Plank or FLR

Shoulder Stretches and Roller Work


Halloween Candy Is Not Special

25 October, 2012

For those of you following the Whole30® program, certain upcoming holidays may prove a test of willpower. Halloween candy is everywhere, calling out to you from perky colored wrappers in perfectly portioned bite-sized pieces. So, if you’re stocking up for trick-or-treaters, or dealing with an influx of candy in your child’s own bag o’ booty, we are here to remind you of one simple fact.

You can have candy any time you want.

You’re a grown-up. You earn your own money. And if you wanted a Snickers, a Kit-Kat, or a bag of Peanut M&Ms, you can walk right into any grocery store, gas station or convenience mart and buy one.

Halloween candy is not special. It’s not unique. It’s not homemade, or a once-a-year treat, and we’re pretty sure it doesn’t invoke fond childhood memories of sitting around the dining room table while Mom pulls things out of the oven.

Which means, Whole30′ers… you will NOT be taken out by a bag of peanut M&Ms. Not this time around. No slips, no cheats, no excuses.

You’re in this to slay your Sugar Dragons once and for all, and you are tougher than any Halloween candy.


10-26 Benchmark WOD


Don’t look up it up, just come in:) And, always remember small sets!

10-25 WOD

Buy in…


7 Wall Balls

5 Pull Ups (Strict if you can)

3 Donkey Kicks


15 Min AMRAP


10 HR Push Ups

15 Russian Swings (53/35)

20 Double Unders (4:1 Singles)

Cash Out…

500 Meter Row (Easy Pace)

1 Minute Plank

Couch Stretch

Roll Out and Stretch

*Courtesy of Whole 9

Weight, Body Image, and Health

We know you want to lose weight. That’s why 90% of people undertake a new diet or exercise program in the first place, and that’s where 95% of our consulting clients are coming from (among other goals).

And hear us clearly–wanting to lose weight or change your body does not make you shallow. It’s no more shallow to take on the Whole30 for weight loss than it is to use the program to clear up your acne, heal your psoriasis, or reduce the perpetual belly bloat you’ve been experiencing.

Body image, as a dear friend recently mentioned on her blog, is a complex issue. Maybe you want to lose weight to improve your health. Maybe it’s for your self-esteem. Maybe it’s to feel more socially accepted, or loved. But for now, for our purposes, your reason doesn’t matter. It’s your own, and who are we to tell you it’s invalid, or less than worthy? Simply put, you’d like to lose weight. And we want to help you do it—healthfully and sustainably.

So why do we spend so much time telling you we don’t care if you lose weight?

The Whole9 Perspective: Health First

The above is one famous example of a line straight from It Starts With Food (page 210): “We don’t care if you lose weight on your Whole30.” And if that was all we wrote, we’d see why you might be frustrated. But there’s more. The very next line in the book says, “We know youcare, though, and we docare about you. So, please, hear us out.”

From our perspective, we have to position the Whole30 as far away from “weight loss” as possible, for a few reasons. First, we will not allow our program to be lumped in with programs like “The 17 Day Diet,” “7 Pounds in 7 Days,” or “I Can Make You Thin.” These quick-fix programs all have three things in common: they focus only on weight and looks, they’re spectacularly unhealthy, and they all fail long-term.

But more importantly, we come out hard against weight loss as a primary goal for your Whole30 because if we didn’t, here’s what we’d see: I’m doing the Whole30, but low-calorie. Or, I’m on the Whole30, but super low-fat. Or zero carbs. Or while drinking a Whole30 meal replacement shake for breakfast, another for lunch, and a light Whole30 meal for dinner.

We already see these examples from some of you who come to the Whole30 with a weight loss focus, despite our efforts to redirect you towards health, changing habits, and improving your quality of life. You know why this happens?

Because we’ve all been dieting our entire lives in an effort to lose weight. And the message we’re sold is that weight loss = restriction. So if your focus is solely on weight loss going into the Whole30, what will you do? Alter the plan to make it even more restrictive.

And that, friends, defeats the purpose and the magic of the Whole30 altogetherand likely roadblocks your weight loss efforts, too.

Coming Out Swingin’

So we come out strong against focusing on weight loss during your Whole30. We don’t allow you to weigh or measure yourself during the program, citing five reasons you should dump your scale for good. We give you 174,203 things to measure besides weight loss to evaluate your Whole30 progress. We encourage you to focus on your health, because when you make yourself healthier from the inside-out, improved body composition, self-esteem, and happiness generally follow.

And most importantly, we tell you, “Scale weight fluctuates… And it’s one of the parties holding you hostage to your unhealthy relationship with food. So give yourself a long-overdue, well-deserved break from your preoccupation with body weight. You deserve it.

However, make sure we’re clear on one thing: We also want you to change your body.

We have to go above and beyond to tell you not to focus on weight loss during your Whole30, because (a) we know you’re probably going to anyway, to some degree, (b) we need to buffer your temptation to restrict, calorie-count, weigh yourself daily, and beat yourself up over the results and (c) we are desperately trying to change an obsession with body weight to a big-picture grasp of what it means to be truly healthy, and the radically improved quality of life that follows. But we do want to help you lose weight, healthfully and sustainably. Which is why our original meal planning template has safe weight loss built right into the design. And why we talk about other lifestyle factors like exercise, recovery, sleep, and stress—all of which play a huge role in weight loss and body composition.

And more recently, why Dallas has been learning, studying, and working with test clients in a brand new, groundbreaking functional medicine training program—so that we can help those of you who need more than simple lifestyle interventions to restore your health and lose weight.

But that doesn’t mean we’ll ever turn the Whole30 or our consulting program into a weight loss-focused effort.

You want to lose weight, and we’re here to help—but the only way we’ll do that for you is by improving your health, in a sustainable fashion that you can maintain for the rest of your life. It’s what we do, and it’s what you need.

So go ahead and continue your healthy efforts with weight loss in the back of your mind. Just don’t allow that focus to take you to a place where you start contemplating less healthy behaviors to get you there. Be patient. Find the right people to work with. And understand that you are worth more than the number on the scale—although we understand that the number is important to you.

And for those of you who already get it – who have been living this way for long enough that a return to your old, unhealthy, restrictive habits solely in the name of weight loss isn’t even an option (but yes, you still want to lose weight!), keep up the good work, and keep reading. We are hard at work on new, groundbreaking protocols to help those of you who have discovered that lifestyle interventions are just not enough to achieve your big-picture health goals. (And yes, that includes healthy weight loss.)