Crossfit Vero Beach

May 19, 2011

Pose Running Workshop

On Saturday, June 11 from 9 AM to noon, we will be holding a pose running workshop. We were lucky to be able to get Fernando David to come up and lead this hands-on seminar. Fernando is an experienced ultra-runner, a CrossFit affiliate owner (www.sfecrossfit.com) and he has traveled with Dr. Romanav (Olympic running coach and founder of the pose method) conducting running workshops.

If you would like to attend, you must RSVP to info@crossfitverobeach.com. The cost is $30 and we have a very limited number of spots. Don't miss out!

 
Fernando

Workout of the Day:

AMRAP in 20 minutes
5 chest-to-bar pull-ups
10 wall balls 20/14
15 KB swings 55/35

May 18, 2011

She Did It!

Workout of the Day:

On the minute for 10 minutes -
4 squat cleans 200/125

penalty for each missed squat clean: 25 double unders

Bonus:
Three rounds, untimed
10 toes to bar (unbroken)
10 chest to floor push-ups (unbroken)

May 17, 2011

Sir Charles of CrossFit

A sports legend is bringing attention to CrossFit. What do you think?

Workout of the Day:

AMRAP in 20 minutes
400m run
7 muscle-ups

May 16, 2011

 Free WOD

Our monthly free WOD will be this Saturay at 9 AM. Friends and family are welcome!

 
Handstand holds in the teen class

Workout of the Day:

"DT"

Five rounds for time of:
12 Deadlift, 155/105
9 Hang power clean, 155/105
6 Push jerk, 155/105

May 14, 2011

Breathe

"BREATHE" from Paul Schneider on Vimeo.

Workout of the Day:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 70/55
30 Sit-ups
20 Hang squat cleans, 35/25
25 Back extensions
30 Wall ball shots, 20/14
3 Rope climb ascents

May 13, 2011

Where the Girls Are

Other CrossFit owners have told me that they have some trouble attracting women to their boxes. Fortunately, that isn't an issue at CFVB. In fact, women make up 50% of our membership!

Our ladies range from teens to mid-60s. Some are tall (really tall) and some are short; we've got muscular types and skinny minnies. They are mothers and grandmothers. We've got students, doctors, business-owners, teachers, techies, dentists, nurses and more.

What they have in common is a take-no-excuses attitude, a willingness to learn, a desire to improve and a fun spirit. They should never be underestimated.

The women of CrossFit Vero Beach are strong and beautiful!

 
Melibe, after her bike race last weekend (yes, that's a 1st place award!)

Workout of the Day:

Five rounds for time of:
15 Thrusters 95/65
15 Bar-facing burpees

May 12, 2011

Paleo Update

Paleo newbies: If you haven't shown me your food log yet, please send it to me or see Rob or I at the gym. So far, the ones I've reviewed have been really great.

I've started a Paleo "library" where you can check out the books that I have. Many have already been checked out, but are due back by the end of the week, so be on the lookout and sign one out. They are full of info and recipes.

Doing a Paleo talk always inspires me to make more of an effort in the kitchen. I made this recipe last night and it was fabulous! Cinnamon Steak Skewers

 
Margaret W...she's converted her husband to Paleo, too!

Workout of the Day:

Part A: Rack Jerk (behind the neck) 1-1-1-1-1-1-1

Part B: Max Ring HSPU in 3 minutes (women Rx = hands on 25s with Abmat in between)
The goal with this part of the workout is to push yourself to improve. If you aren't comfortable on the wall, spend the time doing handstand attempts; if you don't have Rx handstand push-ups, then determine a target (Abmat) and hit the target with your head each time.

Part C: Max plank hold

May 11, 2011

Member Profile

Debbie is a sassy, Texan, man-eater! She's been at CFVB for almost two years and we've seen her grow into quite the CrossFit beast. Her job has her traveling a lot so she gets to visit other affiliate gyms across the country - and we know she represents us well. One of my favorite visions of Deb is when she and Don competed in the Boy/Girl Challenge...they were the #1 crowd pleaser!

Smart, funny, positive, hard-working and hard-playing...that's our Debbie D!

Name:
Debbie Devore 
 
Tell me about your friends/family:
I'm a native Texan that was displaced to Vero nearly 4 years ago when I took a new job.  My mom moved out here with me (then back to Texas, then back to Vero...long story).  My dad is still in northern Texas and my brother and his family live in northern Illinois.  I am a fabulous aunt to their 5 children (well, the fifth is due any day).
 
How did you hear about CrossFit/CFVB?
My best friend and I were eavesdropping on a couple of guys trying to impress some girls at an outdoor cafe in Orlando.  They were talking about CF and great it was.  Lisa took the plunge first and ended up at CF Evolution.  She immediately called me and said that I would love it and had to try it out.  I did, and I did.  Now I can't imagine anything else.

Favorite WOD/Lift?
Power Clean (thanks to much better form courtesy of Brian)
 
Least Favorite WOD/Lift?
Front Squat, wall balls, Fight Gone Bad 
 
Do you/did you ever play any sports before coming to CrossFit?
Nope.  I was a band geek in high school and went to a Marine Science college that didn't even have a gym.  (though we had a water slide park that was great for parties!)
 
What do you do for a living?
I work for the US Fish & Wildlife Service.  I used to be a practicing marine biologist.  Now, I am the Gulf Coast Restoration Program Manager and cover from Louisiana to Florida.
 
What do you do for fun?
 I love to travel and do pretty much any outdoor activity.
 
Favorite Paleo Food:
Thai curry dishes (w/o the rice...just ask the guys at Kata, they know!)
 
Favorite Non-Paleo Food:
Beer, Tex Mex 
 
Your 2011 goal:
There are so many!  HSPU, Ring dips
 
You, in three words:
You're gone again?

 

Workout of the Day:

Another double-header!

For time:
21-15-9
Box jumps 24"
Power Snatch 75/55
Chest-to-bar pull-ups

- Rest approximately 5 minutes

Three rounds for time: 
2 muscle-ups
4 power cleans 155/105
6 pistols

May 10, 2011

10K

Roger completed his first 10K this past weekend...and he won his age group! Bethany won her age group, too. Go CrossFit!

 

Workout of the Day:

"Jeremy"

For time:
21-15-9
Overhead Squats 95/65
Burpees

- rest -

For time:
50 double unders
750m row

May 9, 2011

Day 1

Paleo detox starts today...remember to keep you food logs and reach out of you have questions.

 
Masters Competitor, Charlie

Workout of the Day:

Front Squat 5-5-5-5-5

and

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards