Join us June 9th from 9 am till 11 am for the CrossFit for Hope fundraiser. We’ll be having a big BBQ at the gym afterwards. This event is open to all levels and visitors are welcome to participate. Sign Up Online

Kurt K pulling 365 Deadlift for reps

Travis B. also taking 365 off the ground for reps - both of these guys have only been here for a couple months and are making huge progress in a short amount of time

I can’t will it out of you.
I can’t pull the effort from you. I can’t tug on your heart and make this beautiful accomplishment appear, like a magician with a bouquet of roses popping from my closed hand.
I wish I could. If there was a way, I’d do the work of 10 women, just to give 9 people a break for a little while. I was born with extra energy: I should get to share it like that.
But I can’t. You have to bring it.

Read the full article here…@ CrossFit Lisbeth

You have the family you’re born into. And then you have other families you find along the way.

For some folks, that’s the military. Or their neighborhood. Maybe a club they join. Some group of folks who “get” them and among whom they feel instantly at home. There’s no tension, no strife, just acceptance and work towards a common cause. Like how families should be, but seldom are.

For us, it’s CrossFit.

Read full article here at CrossFitLisbeth.com

Workout of the Day
Front Squat 3-3-3
AMRAP 15 Minutes
7 Push Press – 135/95
7 Pullups
30 sec row – max effort

–

Level 2 work on mobility, medium intensity running/rowing and gymnastic progressions.

“I’m better than you. And you. And you and you and you.”

Holy shit, I’m tired of that attitude.

Yeah, we’re all competitive, Type-A folks and we intentionally have joined a community centered around “Elite Fitness”, BUT…

Read Full Article at CrossFitLisbeth.com

Workout of the Day
Clean & Jerk 5 x 3 @ 75% OR Bench Press- 5 x ME Sets
Back Squat- 20RM

…then…

“Nicole”
AMRAP 20 Minutes
Max # Pullups
400M Run

Marcie Wells on round 2 of 70 lb dumbbell snatches. She had to complete 40 of these along with running sprints.

Congratulations to Marcie Wells who competed in the 2012 CrossFit Games Regionals this weekend. She did an amazing job at representing our gym and finished in 22nd place. Last year she came in 60th after the open…this year 22nd…we’re excited to see where she’s at next year! Marcie has only been involved in CrossFit for a little over a year now and has quickly climbed the ranks as one of the fittest women on the east coast. If you are interested in competing in the CrossFit Games, then contact us and we’ll do everything in our capacity to get you there.

PS: Also congratulations to Felice Steinberg who came in 19th place and to the CFW team going to Cali.

Workout of the Day
Overhead Squat: 8-5-5-5-3-3-1-1-1
Max HSPU in 5 minutes
…then…
Team Workout

Zeke,

After trying crossfit one day, on a friend’s recommendation, I quickly became hooked! I am a crossfit junkie now. I thrive on performing different wods everyday sometimes multiples. Crossfit has enabled me to meet new people who have similar interests.

I thrived on setting personal goals and breaking new PR’s. However, I still wanted more out of crossfit. That was when I set my sights on crossfit competitions. I wanted to see if I could actually do it – compete with the big girls at age 40.

My focus quickly switched from exercise and having fun in class to setting increasingly higher expectations of myself. In order to meet these expectations, I realized right away that at 40, I had to make numerous changes. A pivotal change was my diet. I am now strict Paleo. Next, I realized that rest and sleep are good medicine! Ice, stretching, massage and chiropractic are all a part of my game-plan now. I push myself much harder and get extra advise from coaches and friends. Most importantly, I get support, help and awesome cooking from my partner.

Thank you all, every-ones hard work has paid off – I made regionals !!!

Example of daily food log :

0505- Feet hit the floor- big glass of water
0520- either quarter of shack and/or 1piece of chicken sausage
0730-after class- big protein shack (kale,banana,coconut milk etc.) yummy one
0830-1 piece chicken sausage
1000-breakfast- salmon and eggs, 3-4cups fresh veggies(ex. broc., mushrooms,
onions, red cabbage, zuccini etc) 1/2 sweet potato, 1/4 avacodo

1230-big protien shake -yucky one (full blender full of veggies,sm fruit,spinach,
protein powder, spices for antiinflammatory, water) remember eat to live

3:00pm- lunch- chicken, 3 cups veggies, 1/2 sweet potoato, 1/4 avacodo

5:00pm- hit or miss snack

7:30pm- dinner- chicken, 2-3 cups veggies, 1/4 cup nuts

bedtime- protein/fat snack
–
Marcie, you have the support of the entire gym behind you and we’re all excited to see you compete at Regionals in a couple weeks. Keep track of the CrossFit Games at games.crossfit.com!
–
Workout of the Day

…

WEST BRUNSWICK HIGH SCHOOL

10am – 6pm

Fellow CrossFitter, Tony Caison, has been recently diagnosed with cancer. Tony has served the citizens of Brunswick County for over 16 years in Law Enforcement. All proceeds from this fundraiser will go to the Caison family to help with expenses.

There is a signup sheet at the gym w/ carpool options for Sat as well. Hope you can make it out to support a good cause!

EVENTS:

Strongman Competition @ 10:30am, 12:30, 2:30, & 4:30pm

Raffle for 42″ TV, Gas Grill, Pink Camo .22 Rifle and many other prizes.

Bake sale, BBQ Plates and Popcorn

Live Music by Running with Scissors and Meteor Men

Corn Hole Tournament

Kids Obstacle Course @ 10am, 12, 2, & 4pm

Larry Harrelson vs. Sheriff Ingram WOD @ 1pm

Coach K vs. Maj. Brian Sanders WOD @ 2pm

Equipment & Exercise Demos- All Day

On the importance of self-confidence

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journalvideo [wmv] [mov] [HD mov]

Gaining muscle & losing fat at the same time: part 1, part 2, part 3

Workout of the Day
OTM for 10 Min
4 Power Clean & Jerks – 185m/135f
…
3 X ME Push
3 X ME Pull
…
3 Rounds
25 Wallballs
25 KB Swings
50 Situps

GREAT TIME ON SAT – thanks to everyone who participated and supported!

Also a special thanks to Greigh, Leilani, & Brian for rallying up the gym to get involved!

Workout of the Day
5 Rounds
AMRAP 3 Min
Shuttle Run
Max # KBS
-rest 2 min after each round-

3 Sets – Max L-Sit hold
3 x 10 RDL @ 135m/95f

Workout of the Day
Hang Power Cleans: 5-5-5-3-3-1-1-1
…
Team Elizabeth – alternating with a partner
21-15-9
Cleans
Ring Dips
-Rest 5 minutes-
Row 2000M – alternating with a partner