Crossfit Vero Beach

February 3, 2012

Paleo Super Bowl

Don't weigh yourself down with unhealthy party food. This Sunday, make a variety of Paleo treats to enjoy while you watch the big game.  We plan on making rubbed ribs and wings, yuca fries and roasted vegetables.

Here are some other ideas, with links to recipes:

Dry Rub Burgers with Sweet Potato Rounds

Plantain Chips & Guacamole

Deviled Eggs

Meatza (ther are lots of versions of Meatza online)

Paleo Chili (find your favorite Paleo chili recipe if this one doesn't suit you)

Paleo Meatballs

Workout of the Day:

Open WOD 11.1

AMRAP in 10 minutes -
30 double unders
15 power cleans 75/55

- rest -

Front squats 3-3-3-3-3

February 2, 2012

Reality Check

We are one month into the new year. Are you making the changes you had planned? Are you working on your goals?

Tori gets up the rope!                             ^ peanut

Workout of the Day:

AMRAP in 8 minutes of -
8 push jerk 155/105
8 ring dips
16 KB swings 55/35

- Rest -

Midline:
- 3 sets of 15 toes-to-bar (if you cannot do TTB, sub with knees-to-elbows or hanging knee raises)
- 3 sets of 10 glute-ham raises (not weighted)

February 1, 2012

The CrossFit Open

Registration for the Open starts today! See how you stack up against the world's CrossFit athletes. We will be hosting all five events of the Open, on Saturdays, at CFVB. More details to come, but register now!

http://games.crossfit.com/

Workout of the Day:

Three rounds for time -
5 wall walks
7 muscle-ups
15 deadlifts 275/185

- rest -

Three 200m sprints (100 m down and back)

January 29, 2012

Free WOD this Saturday

Bring your friends and family to the 9 AM class this Saturday...show 'em how it's done!

Kelly and Jen (Team Wolf Gang), after a partner WOD

Workout of the Day:

Full Snatch 1-1-1-1-1

Snatch High Pull 3-3-3-3-3

Back squat 2-2-2-2-2

Bonus (if time) - 2 prowler sprints to 75 m and back, 90/50

January 30, 2012

 

Missy, Friend of CFVB and owner of CrossFit Fort Pierce, won the Master's division of the Heraean Games this weekend!

Workout of the Day:

Seven rounds for time -
7 front squats 165/110
7 chest-to-bar pull-ups

- rest -

(1 power clean + 1 hang power clean + 1 push jerk) 1-1-1-1-1-1-1-1-1-1
do not drop bar during the complex, each set consists of 3 lifts

January 28, 2012

Partner WOD Saturday

The last year was a rough one for Neil - shoulder and heart surgeries...but he's back!

Workout of the Day:

Competitors: Spend 5-10 minutes practing a partner carry.

then,

Final WOD from the 2011 Boy/Girl Challenge -

AMRAP in 15 minutes:
15 box jumps 24"
15 burpee-over-partner
150-foot sprint

- use 1 box per team, split up work any way you want, both members must run together and cannot start the next round until both have returned to the box.

January 27, 2012

Housekeeping

- Registration for the CrossFit Open starts February 1. The first WOD is announced Feb 22. Our regional date has been announced - April 27-29 (located hasn't been announced yet)

- The next Free WOD is Saturday, Feb 4 at 9 AM

- Brian's upcoming Oly Lift classes are Saturday, Feb 4 and Sunday Feb 12 (this is a change in date) at 10 AM. PThe first class is starting to fill up, so sign up if you are planning on participating.

- Joe's Kinesiotaping seminar is Saturday, Feb 18 at 10 AM.

- Remember to check the Member Business Directory (link on the left side of our website). It's been updated. If you want to be included, shoot me an email.

Tiney, practing handtands on vacation in the Virgin Islands

Workout of the Day:

Three rounds for time -
800 m run
3 rope climbs
12 thrusters 135/95

January 26, 2012

Boy/Girl Challenge - Updates

The roster of team for the Boy/Girl Challenge has been released here: http://bgiteamchallenge.com/register-for-the-competition/event-information/

To note:
- There are some beasstly teams registered, some of which include Games athletes.
- Half the Masters teams are from CFVB!

We will have a team WOD again this Saturday. We are less than 3 weeks away from the fun!

Michele reaches her January goal of a 15' rope climb!

Workout of the Day:

Two rounds for time -
30 double unders
30 push-ups
30 KB swings 55/35
30 Abmat sit-ups

Two 50 meter prowler pushes (25 meters down and back, heavy)

Midline: 3 x 10 weighted back extensions

January 25, 2012

Gorilla Gauntlet Games

Who is up for an obstacle course competition? The Gorilla Gauntlet Games will be held Saturday, February 18 in Lakeland. This is a "dry" course with 32 obstacles like a wall, rope swing and tire flips. 

For more information, check out http://www.gorillagauntletgames.com/

Registration is $60, but until January 31, it's "buy one get one free." Johnny has signed up for the 11 AM heat, so if you plan on participating, meet your fellow CrossFitters there!

Atilla, Tay and Rizza

Workout of the Day:

5 x 3 snatch high pulls (VIDEO - use a weight in which you can pull to your chest with no knee rebend)
5 x 3 tall snatches (VIDEO - no knee/hip bend; rapidly pull into teh catch position; this will not be heavy)
5 x 3 overhead squats

3 x 100-meter shuttle runs (50 meters down and back, touch ground). These will be done on the minute.

January 24, 2012

Paleo Check-in

We've got a group of ladies who are doing fantastic on the Paleo Challenge...posting their food logs on our message board, asking questions and feeling great! Some of you are MIA already. Please reach out to me with your food logs, questions, etc. Only 20 more days to go with the detox. The results are going to be amazing!

Jim A, Tom, Steve, Rosanne and Margaret W - Warrior Dashers!

 
Christina, before and after!

Workout of the Day:

• Rack jerk (behind the neck) 1-1-1-1-1
• Five rounds for time -
  12 wall balls 20/14
  12 toes to bar
• Three 50-meter prowler pushes (25 m down and back on the high handles), use at least body weight - (no time, so we will make this up later in the week.)