Crossfit Vero Beach

April 19, 2011

Update on Regionals

The location for regionals has been aannounced: it's the Jacksonville Equestrian Center and it looks amazing! A video is below.

The Southeast Regional will take place from May 27-29. A detailed schedule has not yet been released.

If you are planning on attending, there are two host hotels near the venue with a special group rate of $69 per night. You must call and tell them you are with The CrossFit Games to get that rate.

Fairfield Inn

Holiday Inn Express

We still have two weeks left of the Open to determine who will be competing at Regionals, let's work hard!

 

2011 CrossFit Games South East Regional Venue from Dirty South Qualifier on Vimeo.

Workout of the Day:

Run 1600 meters (1 mile)
Rest 3 minutes
Run 1200 meters (3/4 mile)
Rest 2 minutes
Run 800 meters (1/2 mile)
Rest 1 minute
Run 400 meters (1/4 mile)

April 18, 2011

Paleo Links

Below are some links I visit on a regular basis for recipe inspiration:

http://jensgonepaleo.blogspot.com/ (Easy recipes from a CrossFitter)

http://seasidekitchen.blogspot.com/ (Creative recipes)

http://www.primal-palate.com/ (Step-by-step instructions with beautiful photos)

http://paleodietlifestyle.com/paleo-diet-recipes/#recipes (Database of recipes, organized by course)

http://www.health-bent.com/ (good site for cheats)

 

Workout of the Day:

Five rounds for time:
2 rope climbs
6 handstand push-ups
8 power cleans 155/105

April 16, 2011

Game Day #4

"Ability may get you to the top, but only character will keep you there."
                                             - Katherine Piper

 
Tiff displays proper color coordination

Workout of the Day:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat
10 Muscle-ups

Overhead squat weight:
Men = 120#
Women = 90#
Men 55+ = 110#
Women 55+ = 75#

April 15, 2011

Focused on PRs

You can definitely say that we're focused on PRs. We wouldn't be doing our jobs if you just came in and did WODs and never tried to get stronger or learn a new skill. Here are just a few recent PRs and accomplishments at CFVB:

Sandy - rope climb
Betsy - kipping pull-ups
Will - muscle-up, power snatch 145#, plus he's Rxing pretty much everything
David, Chris and Frankie - strict muscle-up
Tom - handstand
Cameron - muscle-up
Ursula - double-unders
Sundra & Diane - Rxing Open WOD #3
Tara - 100# snatch
John Y - muscle-ups

Congrats to everyone!

Open Competitors and judges, make sure to watch this video for the standards for WOD 4. It's a toughie!

Workout of the Day:

"Michael"
Three rounds for time
Run 800m
50 back extensions
50 sit-ups

Competitors - take a rest day

April 14, 2011

Bring a Friend WOD Today!

Don't forget - you can bring a friend/family member/co-worker to one of our classes today.

Also, I wanted to share a "feel good" email I received from one of our CrossFitters regarding the expansion...

Just wanted to say the gym looks amazing. I'm happy that I could be a part in experiencing your growth and accomplishments. You guys deserve that and so much more. It doesn't matter how stressful or how bad of a day I've had every time I walk thru your gym I feel so at home and the positive energy that I get it just makes everything better. I know that I may leave sore and like I'm going to die but I know that I will always leave HAPPY :) Crossfit Vero beach is the highlight of my day.

 
Margaret A. shows off her rope-climbing couture

Workout of the Day:

3 Rounds for time:

50 Double unders
40 Abmat Sit Ups
30 Air squats 
10 KB swings 70/55
5 Burpees

April 13, 2011

Member Profile - Power Couple Edition

There are so many great couples at CFVB, so we figured we'd feature them together. The first edition of our "Power Couple" profile is Greg & Jen Budde.

Greg has always been an athlete. He is super strong, but has had to re-train his body to move differently that ever before (hello, rack position and overhead squat!). He works really hard on his flexibility and has progressed tremendously. We think he should take a shot at the Masters competition! CrossFit is the first fitness program Jen has stuck to. As a result, she's dropped over 25 pounds, winning the last two Paleo Challenges.

In their non-CrossFit life (does that exist?), they are constantly on the go. Much of their time is spent with family - traveling to watch their son Cam play college football, chasing grandkids, etc.

Jen and Greg are dedicated to CrossFit/health and they are supportive of everything we do - from cheering us on at Oly lift meets to driving to CrossFit events to attending all of the CFVB special events to bringing in friends and co-workers to try out CrossFit.

They have become an important part of our gym...you guys can never leave!

Meet the Buddes...

Names
Greg & Jennifer Budde
 
Tell me about your friends/family
Greg says: Married to my best friend. I have a daughter, three sons and five grandsons.

Jen says: We have One daughter, Ashley, three sons Michael, Zack and Cameron and five grandsons Robbie, Anthony, Ashton, Owen & Jude…anyone who knows me definitely knows I love our children and grandsons! We have lots of great friends and we are happy to have some new cave friends.
 
How did you hear about CrossFit/CFVB?
We stopped in to see Charlie about kickboxing and he told us to check it out.
 
Favorite WOD/Lift?
Greg: Cindy
Jen: Back squat
 
Least Favorite WOD/Lift?
Greg: Anything with Burpees
Jen:  Anything with the word snatch in it
 
Do you/did you ever play any sports before coming to CrossFit?
Greg: I played basketball & football in high school, I was on the firefighters ski team and softball team, karate, Bodybuilding (Mr. Florida 1993)

Jen:  Ummmm……no
 
What do you do for a living?
Greg: Captain of Training & Safety, Indian River County Fire Rescue

Jen:  I am the Showroom manager for Ceramic Matrix Vero Beach
 
What do you do for fun?
Greg: Try to keep up with my wife, my kids and my grandkids
Jen: Crossfit? (never thought I would say that..lol) And Anything and everything with Sledgehammer (Wendy's note: this is Jen's pet name for Greg) …we are now taking Dance lessons, riding bikes and enjoying an empty nest.  
 
Favorite Paleo Food
They both agree: meat pizza
 
Favorite Non-Paleo Food
Greg: Fried fish tacos with beans and rice

Jen:  ice cream

Your 2011 goal
Greg: To master double unders

Jen:  reach my goal weight and RX something! 
 
You, in three words
Greg: Built to last

Jen: Optimistic, Social & Blessed

 
Workout of the Day:

Part 1:
10 minutes
Handstands
Handstand walking practice

Part 2:
"JT"

For time:
21-15-9

Handstand push-ups
Ring Dips
Push-ups

April 12, 2011

Free WOD

Since each Saturday this month is dedicated to the Open competition, we are moving the monthly free WOD to this Thursday. Your friends and family are invited to join you for a WOD at any class time. We will have you go through the basic CrossFit warm-up with them, then we will go over movement standards, etc.

Fun! 

 And the opposite of CrossFit is this guy...

Workout of the Day:

Power Snatch 1-1-1-1-1

and

For time:
21-15-9
Deadlift 225/155
Overhead squat 135/95 

April 11, 2011

 Never Give Up

Check out the video below. It's a perfect example of how powerful our drive to succeed can be. Truly amazing!

Workout of the Day:

"Abbate"

Run 1 mile
21 Clean and jerk, 155/105
Run 800 meters
21 Clean and jerk, 155/105
Run 1 Mile

April 9, 2011

Game Day

WOD #3 today. It's short, but it's going to hurt!

 

Workout of the Day:

AMRAP in 5 minutes:
Squat Clean
Jerk

Men: 165#
Women: 110#
Men 55+: 135#
Women 55+: 75#

April 8, 2011

Shut Up and WOD!

The CrossFit Open is a long process...seven weeks of competition, six WODs and over 20,000 athletes. CrossFit HQ has the task of managing everyone's scores, reviewing video and developing WODs to find the "fittest" in each region.

Everyone has heard the phrase "you can't please everyone," but what I've learned from the Open so far is that CrossFitters are a bunch of whiners! Here's the reason for my opinion...

I know lots of other CrossFitters and affiliate owners. Via email, in conversation and on Facebook, I am bombarded with comments like:

- These WODs suck!
- Where's the heavy weight?
- This is for the small guys!
- When are they going to start testing for "elite" fitness?
- I quit!
- This website sucks
- CrossFit has sold out

Sure, there have been some hiccups in the online scoring system, but it's more annoying than earth-shattering. Sure, the WODs aren't the most exciting or difficult (yet), but we have no control over that. What we do have control over is our attitudes. You can accept the Open for what it is and enjoy it, or you can be a complainer and ruin the experience.

I want to note that I haven't heard complaining at CFVB. All of our athletes have had phenomenal attitudes. Everyone has showed up for the WOD and done the hard work...with grace.

We are halfway through the Open and this current WOD (#3) is much heavier than the rest. Lightweight guys who killed the first two may have trouble with this one. I would venture to guess that the WODs will get harder and harder as weeks go on...you will see names on the Leaderboard for the duration, only to be knocked out at the last minute. I'm sure CrossFIt HQ has a grand plan...they want to give us drama!

So, my message to all the complaining CrossFitters out there: Shut up and WOD! Take a cue from CFVB. Our athletes have taken their lumps and celebrated their successes. The ones who have done well have been humble and the ones who haven't fared so well are still motivated.

At the end of the day, we are doing this for fun. I'm proud of CFVB for keeping it classy!  

 
Trigger Point Therapy! Hurts so good.

Workout of the Day:

OPEN COMPETITORS: Rest Day

"Diane"
For time:
21-15-9 reps of:
Deadlift 225/155
Heandstand push-ups

- rest

AMRAP in 3 minutes:
Rx+: Legless rope climb
Rx: Rope climb
Scaled: work on rope climb technique/leg wrap, foot placement