"Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities;

It is this, that in all things distinguishes the strong soul from the weak."  ~Thomas Carlyle


“I will persist without exception. I will continue despite exhaustion. I acknowledge that most people quit when exhaustion sets in. I am not “most people.” I am stronger than most people. Average people accept exhaustion as a matter of course. I do not. Average people compare themselves with other people. That is why they are average. I compare myself to my potential. I am not average. I see exhaustion as a precursor to victory.” ~Andy Andrews, The Travelers Gift

“Nothing in the world takes the Place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent.” ~Calvin Coolidge

Nothing Else Matters

Nothing Else Matters……

*courtesy of CrossFit Inc.


---if you don’t have your health in check.


“Those who think they have no time for exercise (fitness) will sooner or later have to find time for illness”.  -Edward Stanley


Here’s a question that everyone needs to answer.


Is there anything more important than your health?


Go ahead, answer it.  If you have come up with something, then ask yourself this; how well will that work out when you’re sick and unhealthy. Some will answer ‘yes, my children’.  Well how good of a parent are you going to be when you’re sick and can’t take care of them or you eventually become so ill that they have to take care of you and now you’ve become a burden.  Almost worse than that, when you don’t take care of your own health you teach your kids not to take care for theirs.

The overwhelming health concern on the planet is Chronic Disease.

Chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60% of all deaths worldwide. Out of the 35 million people who died from chronic disease in 2005, half were under 70 and half were women. –World Health Organization

It’s even worse in the US…

According to the CDC

  • As of 2012, about half of all adults—117 million people—had one or more chronic health conditions. One of four adults had two or more chronic health conditions.1
  • Seven of the top 10 causes of death in 2010 in the US were chronic diseases. That’s 70%!!!

Of the 2.6 million people who died in the United States in 2014, about 1.8 million died from a chronic disease.

  • The top causes of death in the US are heart disease, obesity, cancer and diabetes
  • Diabetes and Prediabetes effects 115 million adults in the US. (That’s 1 of every 2!!)


Now the word ‘disease’ does not mean that you were just unlucky and got it by chance. For the most part, Chronic diseases are lifestyle diseases brought on by the choices we make every day.

A chronic disease is as disease lasting 3 months or more, such as Diabetes, Cancer, Heart Disease, Asthma, Arthritis Obesity and Autoimmune diseases, by the definition of the U.S. National Center for Health Statistics. Chronic diseases cannot be prevented by vaccines or cured by medication, nor do they just disappear.

Yes, you read that right.  Chronic diseases can’t be cured by medication.  Your doctor can do nothing to cure you, they can only mask the symptoms.  The medical profession has no answer.

Taking care of your health and fitness by getting your exercise and eating right, is the best way to insure you’re not part of the 70% of mortality cases, chronic disease.

We hold what is a uniquely elegant solution to the greatest problem facing mankind today. It is not global warming and climate change nor terrorism.   It is Chronic Disease.

Your health is the most important thing you will ever have.  Lets start making it the priority that it is.  Put it first.  Your life depends on it.

Everything we do universally depends on our health.  Without it, nothing else matters….

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WOD Sat. Aug 27th

Partner Wod
40 DB 1 Arm Push Press 55/35
40 Knee Ups
Rest 3 Mins
30 Russian KBS 2.0/1.5
30 Pullups
Rest 2mins
20 Wall Balls 20/14

20 Burpees

*One person works at a time..


“Don’t wish it was easier, wish you were better. Don’t wish for less problems, wish for more skills. Don’t wish for less challenge, wish for more wisdom.”

-Jim Rohn

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WOD Fri. June 10th

Back Squat 1x20  add 5lbs

10 mins to work up to heavy 2 rep TnGo Power Snatch



AMRAP 8 mins
5 Power Snatch @ 70% of above

50 D/U's


"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."
– Napoleon Hill

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WOD Sat. May 28th

Starting at 8am  Running Clock Until Everyone is Finished!

No Persister Left Behind!


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Time for a Paleo Challenge!

With the CrossFit Games Open coming up and summer right around the corner, it a perfect time to get your nutrition in order. Lets have a Paleo Challenge!

The Paleo Challenge

To get everybody motivated to give the Paleo (short for Paleolithic) way of eating a try, we’re going to do a 6 week Paleo Challenge. The challenge starts on Monday, February 15th and ends on Fri. March.25th.

Before we get into it, Eating "Paleo" is nothing more than eating real, unprocessed foods. You may hear and read many things about it but it is simply eating the foods our bodies were meant to eat. Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Simple.

During the challenge you’ll be measuring your success over the 6 weeks of the challenge using a point system. Everyone will keep track of their own points.  There is no need to worry about cheating since we are all honorable people here, and you’d only be hurting yourself.

There are 2 ways that you’ll be able to earn points for the challenge.

  1. Daily points for eating Paleo, along with bonus points for maintaining healthy sleep and exercise habits
  2. Benchmark work out — performed at start and end

Daily Points & Bonus Points

Each challenge participant will start each day with 7 points. These points represent 7 aspects of the Paleo diet.

  1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like olive or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
  2. Do not eat dairy. This includes cheese, yogurt and milk, cream for your coffee . (Try almond or coconut milk!)  Grassfed butter or ghee is allowed.
  3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
  4. Do not eat legumes. This includes beans of all kinds, lentils, soy and peanuts (peanuts are actually a legume not a nut). No peanut butter!
  5. Do not eat sugars, real or artificial. No maple syrup, Agave, Splenda, Truvia, Stevia, etc. (This means no gum or candy).  We will allow some Raw Honey, but only Raw!!
  6. Do not eat processed foods.
  7. Do not drink alcohol, in any form.

So, if you follow points 1-6, but have a beer with your dinner, you get 6 points for the day.  Subtract a point for the day if you have cream in your coffee.  Eat a bagel – subtract a point, etc. If you have a beer, cream in your coffee and a bagel in one day, you’re down to 4 points for that day. If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.



Bonus Points

Earn one bonus point per day that you get 8+ hours of sleep.

Earn one bonus point per day (max of 5 per week) for each WOD you complete at CrossFit Persist

Points awarded for improvement on the Benchmark WOD — 10

You will log your points daily on a very simple Google Doc form that we will give you the link for.

The Fine Print

These foods are exceptions to the rule, and are allowed.

  • GrassFed Butter or Ghee. Butter from the milk of grassfed cows or ghee is the only source of dairy allowed during challenge. Plain old butter is NOT allowed.
  • Fruit as a sweetener. Some products or recipes will include fruit as a sweetener, which is fine for our purposes.
  • Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during our challenge. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
  • Post workout protein shake are allowed as are RX Bars. (any other bars will need to be looked at to be approved.)

It’s For Your Own Good

Here comes the tough love. This is for those of you who are considering taking on this life-changing 6 weeks, but aren’t sure you can actually pull it off, cheat free, for a full 6 weeks. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.

  • It is not hard. Don’t you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You’ve done harder things than this, and you have no excuse not to complete the program as written. It’s only 6 weeks, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.
  • Don’t consider the possibility of  “cheats.” Unless you physically tripped and your face landed in a box of doughnuts, there is no “cheat.” You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the this for the full 6 weeks. Don’t give yourself an excuse to fail before you’ve even started.
  • You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
  • This does require a bit of effort. Grocery shopping, meal planning, dining out, explaining the program to friends and family, and dealing with stress will all prove challenging at some point during your program. You have all the tools, guidelines and resources you’ll need at your fingertips, but take responsibility for your own plan. Improved health, fitness, and quality of life doesn’t happen automatically just because you’re now taking a pass on bread.
  • You can do this.


Benchmark WOD
To measure performance gains, we’ll be doing a benchmark WOD at the start and end of the challenge.

Points are awarded on the honor system.
You will be given a link to a Form that you will need to fill out every day.  It’s simple and only requires yes/no button clicks.  These forms will tabulated in a spreadsheet that your coaches will look at.

What’s a challenge without sweet prizes?
The top scoring participant will earn 2 wonderful prizes:

  1. Free month of membership
  2. A CrossFit Persist T-shirt

2nd. Place will receive a CrossFit Persist T-shirt

Wondering why this challenge doesn’t include points for pounds / inches / percent body fat lost?

Body composition

You may have read the Paleo Challenge guidelines and thought to yourself, “Why aren’t we weighing in / measuring body fat / measuring waist circumference / etc?”

The challenge was designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over 6 weeks. The reason it was set up that way is because eating Paleo isn’t a weight loss diet.  It is simply the way we were designed to eat. It is not low carb/ high fat or anything else. It’s just eating REAL food.  Losing weight, bodyfat and inches will be a byproduct but the goal is to be healthier and feel better.  The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on.

Eating Paleo is primarily about feeling your absolute best, mentally and physically. Oh, and looking better in your swimsuit, that will just happen, (it’s a very nice side effect).

That said, even though changes in body composition (weight/inches/body fat lost) will not be factored into the scores for the challenge, we encourage everyone participating to do before and after weigh-ins, measurements and pictures. These will just be for you, so you have a record of your success. Even for those who aren’t looking to lose pounds, changing how you eat is going to help your body build muscle, and those changes will be measurable.




Here are some links for more information

-What is the Paleo Diet? (Robb Wolf)

-Robb Wolf’s Guide to Troubleshooting  Paleo

-Robb Wolf’s Paleo Food Matrix
Paleo Eating: For Health, Longevity, Performance and Looking Good
The Definitive Guide to the Primal Eating Plan(Mark’s Daily Apple)
Getting Started: A Brief Guide to Paleo/Primal Living(Pay Now, Live Later)
CrossFit: Nutrition – Start Here (CF Main Site)

Whole30: Start Here — article talks about importance of trying strict Paleo for 30 days
How to be healthy: 101 (CPlentus, CF KoP)

-Paleo Shopping List

-Paleo Quickstart Guide


If you need any help with putting a plan together contact Coach Liz Health N' Happiness @   This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Lifting Meet

***Due to the Weather the meet has been postponed ***



Basic Info: We will be hosting a combined Weightlifting and Powerlifting meet at CrossFit Persist on Saturday Jan. 23rd. Spectators are definitely welcome!

These will be run as close to true competition standards as possible. There will be a weigh in which for time purposes we’ll start on Thursday. We will run two barbells (one women’s and one men’s) — we will alternate between female and male lifters each lift, so that everyone gets adequate rest time between lifts. We will start the Snatch session at 9am, and the Clean & Jerk 15 minutes after the end of the Snatch session.   We need everyone participating to arrive at the gym around 8:15-8:30 AM, and to write their name and starting weights for the Snatch on the sheet that will be out in the lifting area and get weighed in if you haven’t already done so. Then start warming up!! We will try our best to pace this like a regular lifting meet, and have lifters going every minute.  We will start the Powerlifting meet 15 minutes after the C&J are finished.

Rules: Weightlifting –Snatch, Clean & Jerk.

You will have 3 attempts at the snatch and 3 attempts at the clean & jerk (these attempts may or may not be consecutive). You will need to declare your starting weight for the snatch before the snatch session begins, and for the C&J during the break between the sessions. For our meet, the first lifter will be the female with the lowest starting weight, followed by the male with the lowest starting weight. From there, we will alternate between female and male lifters. The weight on the barbell can never decrease (it can only increase, or stay the same).

After each lift, you will need to declare your next weight. If you miss a lift, you have the option of trying that weight again, or going up in weight.

If you have to follow yourself (you complete a lift or an attempt, and then have to lift again immediately after) you will be given at least 2 minutes between those lifts.

For a lift to count you cannot pause anywhere in the pull after the barbell reaches the knee (if you stop at the knee and do a hang snatch, that is a ‘no lift’). You must catch the bar with your arms locked out on both the snatch and the jerk. If you press out, that is a ‘no lift’.

[Side note: the press out is allowed in almost all CrossFit competitions, so if you press out at the mock meet, but want to count the lift as your PR, that is fine. We will not count press outs as good lifts for your total in the mock meet because we want it to mimic a real lifting meet as much as possible.]

Finally, you must demonstrate control of the bar before you drop it. We will have someone judging, and they will give you a down signal once you have demonstrated control. Wait for the down signal before you drop the bar, or the lift will not count.

Rules: Powerlifting –Back Squat, Bench Press, Deadlift

You will have 3 attempts at each lift.

Back Squat: After you unrack the bar, you need to set-up to squat. When you’re all set-up and ready to squat, make sure you stand straight up and fully lock your knees out. Once you’ve done this, make eye contact with the judge. He will then give you the “Squat!” command.

After you’ve received the squat command, you need to squat down until your hip joint drops below your knee joint. After you’ve hit depth, squat the weight back up. Make eye contact with the head judge again and wait until he gives you the, “Rack!” command. Once you get the command, you’re allowed to return the bar to the rack.

Bench Press: You’ll start your set-up by lying down on the bench and unracking the bar. You’re allowed to use a spotter to help on the lift off. However, before you begin actually lowering the bar, you must wait for the “Start!” command.  Once you’ve received the command, lower the bar all the way down to your body. It may touch any part of the body so long as you avoid contact with the belt. If you do not touch your body, you’ve already failed the lift. When the bar is in contact with body, hold it there motionless and wait for the second command, “Press”! Once you’ve received the press command, drive the bar back up to lockout. Ensure that your elbows are fully extended. Now wait. Before you can return the bar to the rack, you must receive the third and final command — “Rack”

The technical rules of the Bench Press that must be maintained thru out the lift are as follows:

  1. Head is on the bench,
  2. Shoulders are on the bench,
  3. Butt is on the bench and
  4. Feet are flat on the ground.

A violation of any of these is a failed lift.

Deadlift: The deadlift is much more simple, use any grip and any stance to lift the weight off the floor to a full upright position. The judge will be looking for your knees and hips being locked out with your shoulders behind the bar. As long as the bar doesn’t come to rest on your thighs on the way up it will be allowed.  One last thing, we at Crossfit Persist both allow and encourage you to drop the weight from your waist after you’ve lifted it for safety reasons.  This is NOT allowed in competition.  You must hold on to the bar all the way back down to the ground under some semblance of control.

What to Bring: We will not have a dress code for the meet (but there’s a free shirt for anyone who wears a singlet!!). You will need your lifting shoes, something comfortable to lift in and whatever lifting equipment you usually use. You should also bring a snack of some sort to eat during the day as this will last into the early afternoon.

Picking a Starting Weight for your Snatch: You want your final attempt to be about 3-5lbs above your current PR. Women will typically go up 7-10lbs from one lift to the next, and men will typically increase 10-15lbs. You could plan your ending weight, and then subtract 14-20lbs for women, and 20-30lbs for men. That is roughly where you want to start.

A second consideration is that you need to be very confident in your opening weight. If you do the math and end up with a number that you are not sure you can lift, subtract a couple of pounds and go with a weight you know you can do. Hitting your opener is very important, and you can always make a bigger jump from your 2nd to your 3rd lift if you started with a lower number and are feeling good after the second lift.

Suggested Warm Up: Start with 5-8 minutes of very light rowing or Airdyne Biking. Then mobilize any areas of restriction you have. Next go through some dynamic warm ups (toe touches, quad pulls, knee pulls, high kicks, side lunges, inch worms, etc.) Then, grab a barbell and do whatever you normally do with an empty barbell to warm up for snatching (ie. Tall Snatches, Power Snatch into OHS). Don’t do too much with the empty bar, you do not want to wear yourself out during the warm up. At this point you will have spent about 20 minutes warming up, and should feel loose and fast pulling under the bar.

Take your planned opening weight and follow this lifting scheme based as a percentage of your planned opener (NOT a percentage of your 1RM):







Leave yourself 2-3 minutes rest between each of these lifts. You will have to do some planning to time when to start your warm up, and when you need to start your warm up lifts so that you take your final warm up lift 2-3 minutes before you step onto the platform for your opener.

Remember this is a fun, yet somewhat competitive event (there will be medals given out J) meant to introduce everyone to the respective sports of Weightlifting and Powerlifting.  Lets have fun and encourage as we always do and by all means invite friends and family to watch.

**Good luck everyone, we look forward to seeing lots of PRs!**

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WOD Thurs. Dec. 17th

Strict Pullups 4x5
12mins to find 1RM DL
10 mins to find 1 Rm Bench Press


Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.
- Henry James

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Veterans Day

Veterans Day Three Wise Men Tribute

Persisters, On this Wed., Veterans Day, during the regular class times we will be taking part in the Three Wise Men Foundations Tribute as a way to raise money for and to honor our Veterans.

If you'd like to donate go to http://www.threewisementribute.org/nearest-participating-a…/
Then just show up to your regular class and crush the WOD(s)


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Squatting and the Olympic Lifts – Correlation

Squatting and the Olympic Lifts – Correlation

As you’ve all probably realized success in the Clean and the Snatch is very squat dependent.  Now the Squat itself, High Bar Back Squats, Front Squats and Over Head Squats, is a skill.  If you are not very skilled in them then your Olympic lifts are not going to progress too well.  So get skilled.  But assuming you have the prerequisite squatting skill how does your squatting strength correlate with your Cleans and Snatches and what can that correlation tell you about where you need to spend the majority of your training time.

Earlier this week we did a workout that had you use a percentage of your Front Squat for one portion and a higher percentage for your Cleans in the second portion.  This was done for a reason.  By comparing the weights you used in the workouts you can get an idea as to how to improve your Clean & Jerk.  Seeing whether you used the same weight for both or if one was drastically different then the other can give you an idea as to where you need to concentrate your training.  Now before I go on, this is NOT saying that one is necessarily better or worse or that one is wrong and the other right.  This is just a simple way to look at where your individual focus at this point needs to be to improve in the Olympic Lifts.  Either way if you want your lifts to improve you need to do some work.

The squat is so important that many Weightlifting coaches use exact correlations between your squat, both front and back, to get athletes to where they need to be to win competitions.  The ratios most commonly use are;

Front squat= 85% of back squat max

Clean and Jerk= 85% of front squat max (or about what you can front squat for 3 reps).

So for example, if your Front Squat is 250lbs then your clean should be around 215-220.  If it’s lower then technique is probably the issue and where you need to concentrate your time.  Conversely if you’re Front Squatting 200 and Cleaning 195 then your technique is probably pretty good for where you’re at (that doesn’t mean it’s perfect!) and if you want your lifts to go up then you need to get stronger.  If they are right in line with these ratios then just get stronger and your lifts should increase.

Overall most athletes here are right in line, about 35% need to focus on technique and a few that just need to get stronger to hit there goals.

Naturally there are variations among individuals.  Your torso length, height, weight and experience all will play a part in where your squat to clean ratio is. This is merely something to consider about where you may be with the Olympic Lifts.  Again though, this is not a hard and fast rule, this is a guide.  We all need to continually work on technique and who doesn’t want to always get stronger!

Persist On!

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Barbell For Boobs

GET YOUR PINK ON!! Crossfit Persist will be hosting their first annual Barbells for Boobs event on Saturday, October 24th. So grab a teammate, because Helen meets Grace!

3 rounds
400m run
21 KB Swings (1.5/1)
12 Pullups

30 Clean & Jerks (135/95)

Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early dedication of breast cancer, with an emphasis on women under the age of 40 and men. Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences. For every $80 raised, one individual will be provided with detection services for breast cancer. Together we can make a difference, by giving one more person the right to know.

Dont forget to click on the link below to raise some money for this great cause.

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