Crossfit Vero Beach

April 30, 2011

"You are what you repeatedly do. Excellence is not an event - it is a habit."

                                            - Aristotle 

 

REMINDER: Sign up for the Paleo talk (on Tuesday at 6 PM) by putting your name on the whiteboard next to the office.

Workout of the Day:

For time:

500 m row

Three rounds of -
15 hang power clean 95/65
30 wall balls

500 m row

April 29, 2011

Oly Lift Meet for CrossFitters

If anyone is interested is getting some experience in a low-key Olympic Lifting meet, I have the event for you!

On May 14, CrossFit HardNox in Jacksonville is holding a meet specifically for CrossFitters, to promote the sport of Olympic Weightlifting. It is not a sanctioned event, so that means no singlets required!

For more info, click Download CFE Flyer 4-15-11. If you'd like to go, make sure to talk with Brian, as he is attending to coach.

 

Workout of the Day:

Snatch 1-1-1-1-1-1-1

and

Three rounds for time
10 deadlift 225/155
10 burpees

April 28, 2011

Throwdown Series

Today's WOD is the monthly Throwdown Series online competition. Let's kick CrossFit Ft. Pierce's ass!

 
PAULINE! Congrats on one year of CrossFit and Paleo!

Workout of the Day:

RX WOD:

5 ROUNDS:
11 Up and Over 24" Box Jumps;
10 Barbell Jerks (155#/105#);
11 Up and Over 24" Box Jumps;
15 Kettlebell Swings (70#/44#);

- or -

SCALED WOD:

5 ROUNDS:
11 Up and Over 20" Box Jumps;
10 Barbell Jerks (115#/75#);
11 Up and Over 20" Box Jumps;
15 Kettlebell Swings (53#/35#);

April 27, 2011

Paleo 101

We are holding a "Paleo 101" discussion next week, Tuesday, May 3 at 6 PM at the gym. If you have not yet made the transition and want to know the how-tos and whys of this lifestyle, please sign up! 

Reminder: Those of you signed up for the online Throwdown, we will be videotaping during the 5 AM, 6 AM and 5 PM classes on Thursday. Please attend one of those.

 
Brad, Amanda, Tom, Kirsti and Roger at the Habitat 5K. Amanda and Roger PR'ed by MINUTES!

Workout of the Day:

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

April 26, 2011

Game Day #6

Last Open WOD - finish strong!

 
Margaret A and Sally, battle it out on the ropes

Workout of the Day:

Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24, go on to 27, etc.

Men: 100#
Women: 65#
Men 55+: 90#
Women 55+: 55#, chin over bar pull-ups

April 25, 2011

WOD 11.6 Prep

We hope everyone had a great Easter. Monday will be a lighter day in preparation for the final WOD of the Open on Tuesday.

We are almost done with the Open. Congrats to everyone who made it to the end! 

What are your thoughts on the Open? Did you do all the WODs? Was there one you loved? Hated? Did you surprise yourself? Post to comments.

Competitors: please review the standards video.

Workout of the  Day:

Part 1: Power Clean 1-1-1-1-1

Part 2: Row 2000 m for time

Part 3: AMRAP in 5 minutes - double unders

April 23, 2011

Game Day #5

Can your 8-year-old do this? Go Ricky!
 

Workout of the Day:

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
5 Power clean
10 Toes to bar
15 Wall ball shots

Power Clean: Men - 145#; Women -- 100#; Men 55+ 130#; Women 55+ 75#
Wall Ball: Men - 20# to 10-ft. target; Women -- 14# to 9-ft. target; Men 55+ -- 20# to 9-ft. target; Women 55+ -- 10# to 9-ft. target

April 22, 2011

A Clean Gym = A Happy Gym

Look at the photo below...lots more space in the gym! We are tying up a few loose ends and rearranging equipment and then the expansion is done.

Let this blog entry serve as a reminder to please pick up after yourselves. That means putting tape/scissors back where you found them, throwing away your water bottles, putting up your bands, stacking your boxes back where you found them, putting back the racks after weightlifting, throwing away index cards and pens after tallying an AMRAP, taking tape off the bar when you are done, etc.

Help us keep the gym neat and tidy. It will make me happy. And you know the saying...If Mama Ain't Happy, Ain't Nobody Happy.

Thank you! 

 

Workout of the Day:

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

and

AMRAP in 8 minuntes
5 pull-ups
7 KB swings 70/55
10 push-ups (chest to the floor)

April 21, 2011

Plan for the Open

Both #5 and #6 were announced. Your results for #5 must be submitted and validated by this Sunday; #6, the following Sunday. Here is how we are going to roll for the rest of the Open WODs.

Saturday, April 23 - Open WOD #5 will be our workout of the day
Tuesday, April 26 - Open WOD #6 will be our workout of the day

If you are a registered competitor and you are unable to make it in those days, please schedule a time to do the WOD with a judge. The same applies if you are doing re-dos.

On Saturday, April 30, some of us are competing at the Florida Throwdown at the Orlando Convention Center. This also happens to be the same weekend as the online Throwdown Series. So, we will designate Thursday, April 28 for the online series WOD.

Whew! Is it May yet?

Competitors: please review the movement standards video for Open WOD 11.5

Workout of the Day:

Deadlift 2-2-2-2-2

then,

3 rounds for time of:
5 Power snatch  135/95
10 Ring dips
15 Box jumps 24"

April 20, 2011

Oh Sugar!

More and more data is proving how harmful sugar is. It makes you fat and it makes you sick! I'd like to share a few bits of information.

First, is an article by Gary Taubes that was published in the NY Times, Is Sugar Toxic?

Second, is the video below. It's long and at times science-y, but if you can spare the time, it's eye-opening. In a nutshell, it explains how sugar is essentially a toxic poison. Low fat/high sugar diets lead to obesity, hypertension, diabetes, etc. Our Western diet is a mess and the cause of much of our health problems. I would love all of you to watch it, especially if you have kids.  

Workout of the Day:

Front squat max reps 225/155
rest as needed
Front squat max reps 185/120
rest as needed
Front squat max reps 155/105

Bonus:
3 rounds
10 GHD sit-ups
10 toes to bar