Crossfit Vero Beach

Closed for Sectionals

Reminder: we are closed today. Have a great weekend!

This Weekend's Sectionals

We are so excited to have a group of you coming to cheer us on this weekend at sectionals. Here are all the details…

Location: 7231 Haverhill Rd N, West Palm Beach Fl 33407
Time: 8 AM to approximately 6 PM both days

Tickets: If you purchased tickets through us, just give your name at registration. If you haven’t purchased tickets, you can do so at the event for $25 per day.

Weather: The weather forecast is iffy. The rain plan is to work out in the rain! So, dress accordingly. If you are competing, bring extra shoes and clothes for each day.

Food: There will be a handful of food vendors who will be accepting cash only.

WODs: WODs 1 & 2 will be Saturday; 3 & 4 will be Sunday

WOD 1
Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA "Man on Fire")
Max Rep Kettlebell Swings (M:70#, W:53#)

Score = Total Kettlebell Swings

WOD 2
3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises

WOD 3
In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead

Score = 2 loads combined is total score

*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.

WOD 4
For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run

Score = Total time

 

Workout of the Day:

You guys might as well try out one of the WODs for us...

3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises

Happy Birthday Gigi!

 

Workout of the Day:

Three rounds for time of:

30 Double-unders
25 L-pull-ups
30 Dumbbell Squat clean 50/35

The Low-Down on Grains

Just in case any of you Paleo converts were thinking on ingesting some gluten now that the contest is over, I thought I'd share with you some information on those dirty, dirty grains. Read this post for a very well-written, simple explanation on why you should avoid grains: The Grain Manifesto

 
Workout of the Day:

Ten rounds for time of:
15 Deadlift 135/95
15 push-ups

Happy Birthday Alex

You never looked so, uh...good?

Workout of the Day

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45/30 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

And the winner is...

JOEY CALMES!

Before...
 

After!
 

Boy, this was a tough decision. And we're impressed by everyone. But, in factoring results, attitude, food log, consistency and performance, Joey rose to the top. The photos speak for themselves, but I also want to mention that Joey remained motivated and positive through this entire process. He routinely checked in and communicated with me if he hit a plateau and quickly made the necessary changes so that he would continue to lean out without sacrificing performance. Joey gave up alcohol and cheated only when he really wanted to, not just for the sake of cheating. Dedication and willpower, that’s what it takes!

We also decided to name a runner-up, who will get a month membership free. Our Runner-Up is Jack A. Many of you found it to be difficult to begin to transition into Paleo. Now imagine how difficult it must be for a teenager! I know when I was Jack’s age, McDonald’s and pizza were my staples, and my friends definitely didn't eat Paleo. Jack embraced this new way of eating, stayed consistent with his workouts and dropped 15 pounds! He is lean and mean and ready for this season of lacrosse.

I’d also like to give a few “Honorable Mentions” to…

- Roger and Sally Smith, who lost 19 and 12 pounds respectively. Sally has become a full-fledged Paleo gourmet cook and both of them look fabulous!

- Jim B. shook a serious sugar habit, dropped 20 pounds and is completely ripped!

We are really proud of everyone who stuck to the challenge. You all are amazing!

And we will be having another one again…so stay tuned.

Workout of the Day:

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell 55/35
12 Pull-ups

Schedule Change Next Week

WE WILL BE CLOSED NEXT SATURDAY, MARCH 13. Rob, Rachel, Justin, Alex and I are competing in the Florida sectionals and we've got a group of members (and all of our trainers) coming down to cheer us on.

So, plan accordingly and hit an extra WOD during the week if you usually come in Saturdays.

 
Workout of the Day:

For time:
5 Muscle-ups
15 Back squat 95/65
10 Muscle-ups
30 Back squat 95/65
15 Muscle-ups
45 Back squat 95/65
10 Muscle-ups
30 Back squat 95/65
5 Muscle-ups
15 Back squat 95/65

Can Your Grandmother Do This?

Guess who...

 
Workout of the Day:

21-15-9 reps of:
Deadlift 225/155
Overhead squat 135/95

Happy Anniversary to Us!

One year ago today Rob and I opened CrossFit Vero Beach. The original size of the gym was half of what it is now and we saw about a dozen people our first day, mainly friends who were coming for support. We quickly grew the membership and doubled the size of the gym within four months. Today, we've got a growing CrossFit family and we owe a big "thank you" to all of you who have supported us!

So, let's celebrate!

When: Saturday, March 20 at 11 AM
Where: Jaycee Park
What: an anniversary party/beach WOD/potluck - We will provide the BBQ, you bring a dish.

So we have a head count, please RSVP. And feel free to bring family and friends!

 
A "vintage" pic from our first week

Workout of the Day:

"Nasty Girls"

3 rounds for time:
50 squats
7 muscle-ups
10 hang cleans 135/95

Separated at Birth