Crossfit Vero Beach

April 1, 2011

Keep your kids active

When young kids come into the gym, they immediately swing on rings, climb the ropes and do pull-ups. We are all born with a perfect squat, lots of upper body strength and the desire to "play." So, what happens as we grow up?

Many times, the video game unit is used as a baby sitter. Technology takes the place of outdoor fun. We become more sedentary, working a desk job and spending our nights watching television. Then, as de-conditioned adults we wish we had the flexibility, strength and "no fear" attitude we had as kids.

The lesson? Inspire your kids to play a sport and make exercise a lifelong habit. And do it with them.

Workout of the Day:

Row intervals: 10 x 250 meters - ALL OUT EFFORTS!
rest period between intervals = as long as it takes you to row each interval (partner up and take turns)

March 31, 2011

Upcoming Weekend Competitions

The CrossFit Open isn't the only competition going down this weekend. Check out what our amazing members are up to...

Our Vero Beach Weightlifting Team is competing in the Coach Mac Memorial in Altamonte Springs. Good luck to Steve, Stephen, Justin, Cameron, Joe P and Joe J.

Over on the west coast, Melibe will be completing a six-hour trail bike race. Best of luck, Mel!

Open competitors: make sure you watch the standards video for this week's WOD Workout of the Day:

Shoulder Press 1-1-1-1-1

then,

Three rounds for time:
10 KB snatches, alternating 35/55
10 pull-ups
10 knees to elbows
10 pistols, alternating

March 30, 2011

CrossFitters in Key West

Brad and Amanda are vacationing in Key West all week. So, they're not working out, right? WRONG! Amanda has emailed me their WOD each day...they are running, jumping on walls, doing burpees, air squats and sit-ups. We love it!

And what we love even more, is that they stopped for photo ops. Check out the guns on Amanda:

 
Workout of the Day:

Perform 2 squat cleans on the minute for 10 minutes. Use 75% of your 1-rep max

Front squat 5-5-5-5 (using same weight as above)

March 29, 2011

CrossFit Open - WOD #2

WOD #2 of the CrossFit Open will post at 8 PM on Tuesday night. Who knew Tuesday could be so exciting?

CFVB fared well in the first Open event. Overall, our team is in 5th place out of 77 teams in our region (and 74th of 786 teams worldwide). We also had quite a few individuals take top spots in the region:

- Wendy 7th out of 668 women
- Marco 8th out of 1313 men
- Rachel 16th out of 668 women
The top 60 women and top 60 men in each region qualify for Regionals.

In the Master's Division:

- Charlie 27th out of 289 in the 50-54 age bracket
- Chuck S. 36th out of 131 in the 55-59 age bracket
The top 25 Masters in each age division go straight to the Games!

With five more WODs, anything can happen. We will do WOD #2 Saturday. Registered competitors and available judges, please plan on being here by 9 AM. All members will do the WOD at any of the class times on Saturday.

 
Warren after his last WOD here (for this year, anyway) 

Workout of the Day:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings,55/35
40 Pull-ups
30 Handstand push-ups

March 28, 2011

Member Profile

Everyone knows Marco as a long-haired, WOD-crushing odd ball. But, who is the real Marco Radocaj? Read on...

Name:
Marco Radocaj ( $wagocaj )

Tell me about your friends/family:
I got a wife named Laura Radocaj, and she has a blog www.lauraradocaj.com. It's AWESOME! I have 2 brothers named Danny and John Colontrelle, and they have an Air Conditioning company called Barker, It's AWESOME!

How did you hear about CrossFit/CFVB?:
Some guy I at work named Danny told me about it.

Favorite WOD/Lift?:
Thrusters, Cleans, Snatches

Least Favorite WOD/Lift?
Sit ups, Back Squats, Sit ups

Do you/did you ever play any sports before coming to CrossFit?
I threw the Javelin and played Football at Villanova University... Aka I was a Wild Cat!!!

What do you do for a living?
Comfort Specialist at Barker AC (WOOOT WOOOT)

What do you do for fun?
Write Haiku's, cook with my wife, and play Scrabble! And I love relaxin'.

Favorite Paleo Food:
Butternut Squash and Beets

Favorite Non-Paleo Food:
PB&J

Your 2011 goal:
Be able to put my hair back into a reliable pony tail.

You, in three words:
$wag All Day

 
Marco. Relaxin' in his CFVB singlet

Workout of the Day:

"Amanda"
9-7-5 reps of
Muscle-up (scaled muscle-ups 18-14-10)
Squat snatch (Rx must catch in a squat)

immediately after finishing "Amanda," perform 100 double-unders or 400 singles

March 26, 2011

Hand Care

Rips can happen, especially when you don't take care of your hands. Read all about hand care HERE.

 
 

Workout of the Day:

Throwdown Series WOD#2

For time:
750m Row
21 Dead Lifts (225#/155#);
Ring Push Ups (30 men / 30 women);
15 Dead Lifts (225#/155#);
Ring Push Ups (25 men / 20 women);
9 Dead Lifts (225#/155#);
Ring Push Ups (20 men / 10 women);
750m Row

March 25, 2011

Schedule Change & Paleo in the Media

Attention: Starting next week, there will be no more 8 AM class.

 
The Paleo Diet is featured in the current issue of First for Women. With celebrity buy-in, we hope more people explore this lifestyle.

If you haven't made the transition yet...what's holding you back?

Workout of the Day:

Three rounds for time:
15 Power clean 115/75
50 Abmat sit-ups

(sorry for the last-minute change. The Throwdown WOD came out last night and includes deadlifts)

March 24, 2011

Another Primal Cookbook

"I don't know what to make," is no longer an excuse not to eat right. Click to DOWNLOAD another Primal cookbook, courtesy of Mark's Daily Apple. The recipes are easy and good. (So, "I don't have time," is no longer acceptable either!)

 
Workout of the Day:

Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

Try to increase the load on each of the fifteen sets.

March 23, 2011

Throwdown Saturday

Who's in for the Throwdown Series this Saturday? This is the second monthly installment of the competition. Compete with CrossFitters around the world and win money and prizes. Register at http://throwdownseries.com/

If you are registering, the WOD must be videotaped. We will have two classes taped on Saturday, 6 AM and 8 AM. The Throwdown WOD will also be our workout of the day, so everyone can feel free to come to any class...6, 7, 8 or 9 AM.

 
Kirra scales WOD 1 with single unders and PVC snatches

Workout of the Day:

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

March 22, 2011

Coconut Oil

Coconut oil is one of the Paleo fat sources we encourage you to eat. It's not only tasty (and smells good), but also exceptional for cooking/frying, as it has a high heat point. The New York Times recently published a story of the benefits of coconut oil. Check it out HERE.

Speaking of coconut...who wants a free 84-page cookbook with primal recipes that feature coconut? If so, DOWNLOAD HERE. These are all reader submissions from Mark's Daily Apple.

Do you use coconut oil? If so, post some suggestions or recipes to comments.

 
WOD #1

Workout of the Day:

10 Front squat, 135/95
1 Rope Climb
9 Front squat, 135/95
1 Rope Climb
8 Front squat, 135/95
1 Rope Climb
7 Front squat, 135/95
1 Rope Climb
6 Front squat, 135/95
1 Rope Climb
5 Front squat, 135/95
1 Rope Climb
4 Front squat, 135/95
1 Rope Climb
3 Front squat, 135/95
1 Rope Climb
2 Front squat, 135/95
1 Rope Climb
1 Front squat, 135/95
1 Rope Climb

*15-minute time limit on this.

Bonus:
Muscle-up practice with fatigue!