Crossfit Vero Beach

July 1, 2011

CrossFit Sightings

CrossFit is becoming more and more recognized all the time. ESPN Magazine called the CrossFit Games "the best say to spend $50" this summer. The band Blink 182 just created a video at CrossFit Counter Culture. The Bravo reality show "Million Dollar Decorators" showed a famous interior designer working out at CrossFit LA.

Have you encountered any other CrossFit sightings in mainstream media?

PS - We are open for 8 AM and 9 AM classes only on Monday, July 4

 
The family that CrossFits together...

Workout of the Day:

Clean & Jerk 1-1-1-1-1-1-1
Hang Clean: 3 reps @ 185/125; 5 reps @ 155/105; 10 reps @ 135/95 (unbroken reps)

then,

"Bonus"
Row 1000 m for time.

June 30, 2011

Possible Fourth of July Schedule

Poll: if we were to open for two classes on Monday morning, would you attend? If you all want to WOD before hitting your Fourth of July activities, we will offer a limited schedule - 8 AM and 9 AM only.

Post to comments!

 
Jesse D.

Workout of the Day:

Three rounds for time:
50 double unders
25 2-fer wall balls 20/14

then,

Spend 10 minutes working on one of the following:
Handstands
Handstand walking
Butterfly pull-ups
Muscle-ups

June 29, 2011

FGB6

Fight Gone Bad is right around the corner. Once again, we are committed to raising money for the Special Operations Warrior Foundation and the CrossFit Foundation. We will gather at CFVB on Saturday, September 17 for a fun and challenging WOD, Fight Gone Bad. Thousands of CrossFitters around the globe will also be participating. The goal this year is to raise $3 million!

We will host the event again this year and invite area CrossFitters. Mark your calendar!

Register now and start raising money - http://fgb6.org. (Raise $150 and you get the limited edition shirt.)

 
CrossFit Kids!

Workout of the Day:

Five Rounds for Time:
4 rope climbs
8 KB swings 70/55
10 handstand push-ups

June 28, 2011

Support

CrossFit is very supportive of the military (hero WODs, Fight Gone Bad, etc.) and we have quite a few CFVB members who are either former military or have loved ones who are enlisted. In fact, Jen Budde plays a key role in the local Military Moms Prayer Group, a group that spearheads different activities throughout the year to support our troops.

The latest fundraiser for Military Moms is the fabulous bejeweled Braveheart Pin. It is available at I'll Never Tell, Pauline's fun jewelry shop on Ocean Drive. Pauline is also a military mom, so go check out I'll Never Tell, pick up a pin and show your support. Details are below.

 

PS - Happy birthday to our beloved Kanuckles!

Workout of the Day:

Back squat 3-3-3-3-3
Front Squat 10-10-10

Three prowler sprints

June 27, 2011

Do Your Homework

We are here to train you, but that doesn't mean you should come in unprepared. If you were to take a class on anything from cooking to archery, you would probably do a little research before you started. CrossFit is no different. The people who excel are the ones that have knowledge of the movements.

When the WOD posts each night, familiarize yourself with the exercises. YouTube is a great resource and so is the following link on the CrossFit site: Exercises and Demos

If you come in, look at the board and ask "What's a thruster?" or you don't know the difference between a power clean and a full clean, don't be surprised if you get this look...
 

Workout of the Day:

Run 800m
30 clean and jerk 135/95
Run 800m

June 25, 2011

"Failure is simply the opportunity to begin again, this time more intelligently."
                       - Henry Ford

 
Jen, getting stronger

Workout of the Day: 

"Nicole"

AMRAP in 20: 
Run 400 m
Max reps pull-ups 

June 24, 2011

Scales Suck

I hate the scale. I rarely weigh myself because the number I see dictates my mood for the rest of the day. When I weigh in for my annual exam, the nurse always comments that I weigh more than I should, according to her handy-dandy height/weight chart. It pisses me off. I'm sure the skinny-fat chick who lives off whole wheat bread and mocha lattes doesn't get the same lecture.

Your weight is not the end all-be all. Your mom was right when she told you "muscle weighs more than fat." More important that what the scale says is how feel, how you perform, how much lean muscle you are carrying, your measurements and how your clothes fit. You can look in the mirror and know if you need to drop some fat or not.

The photo below is of the same woman. She weighs the same in both photos, but her body composition is vastly different. This photo proves that you shouldn't put too much emphasis on the scale and hitting a goal weight.

 

So, here's the lesson: don't be a prisoner to your scale. Just take a look at yourself. Got a pot belly? Love handles? Pants aren't fitting like they should? You don't need a scale to tell you to clean up your diet.

Read more here: Everyday Paleo.

Workout of the Day:

Throwdown WOD #5

4 min AMRAP:
4 Hang Squat Clean 165/110 (scaled is 125/80)
5 Burpee

- Rest 3min exactly

6 min AMRAP:
4 OHS 135/95 (scaled is 95/65)
12 Ring Dips (scaled is push-ups)

- Rest 3min exactly

3 min AMRAP:
Calorie Row

June 23, 2011

Summer Celebration

Save the date. We are going to have a summertime get-together on Saturday, July 16. For one, it's been too long since the last CFVB party. For two, we need to have a proper send-off for Charlie and Chuck, who qualified for the CrossFit Games!

I am open to suggestions for the party. One idea is to takeover a place like Waldo's in the late afternoon. Let me know what you think or if you have a different suggestion.

(P.S. Speaking of the Games, check out this exciting update! The event is going to be amazing and everyone at home can check out the action live. The Masters will even have their own live stream, so you can check in on our guys. http://games.crossfit.com/features/going-games)

 
Brooks and Sundra

Workout of the Day:

For time:
21 Deadlift, 225/155
50 Squats
21 Push press, 135/95
15 Deadlift, 225/155
50 Squats
15 Push press, 135/95
9 Deadlift, 225/155
50 Squats
9 Push press, 135/95

June 22, 2011

Final Throwdown WOD

We will perform the final WOD in the Throwdown Series this Friday. CFVB has done really well on the previous four WODs, so let's knock it out of the park on this one!

Everyone will do the WOD as our workout of the day, but if you'd like to compete in the Rx or scaled division, sign up at http://throwdownseries.com/ and pay the $7 entry fee.

Since the WOD won't be revealed until midnight Friday, it won't be on our blog when it posts Thursday night. We have no clue what the movements will be so let's hope for the best!

 
Bethany on the final obstacle of last weekend's Champions of Mud Bash. She placed first in her age group!

Workout of the Day:

1/2 "Small"

For time:

Row 1000m
50 Burpees
50 Box jumps 24" (Games standard)
Run 800m
Row 500m
25 burpees
25 box jumps 24"
Run 400m

June 21, 2011

The Growth of CrossFit & Growing Pains

It's no secret that CrossFit is growing like crazy. CFVB has been open two-and-a-half years and we are the 725th affiliate - now there are 2741. And CrossFit HQ receives an average of 100 affiliate applications per month. Crazy!

If you look at the main site each Monday, you see photos of the people going through the Level 1 trainer courses. There are usually at least five seminars with an average of 60 people in each. So, that's roughly 300 people getting their L1 certification each weekend (over 15,000 per year)! Many of these people attend the L1 for their own knowledge, others to be trainers and/or to open a box.

We love that CrossFit is becoming more accepted. It means people are getting healthier and are having fun doing so. It also means there is more attention for the sport, as evidenced in Reebok ponying up $1 million in prize money at this year's Games.

However, all CrossFit trainers and CrossFit gyms are not created equal. We've already seen some come and go in our community. Like in any industry, there are good and bad - there are great lawyers and not-so-great ones; wonderful teachers and mediocre ones; and there are knowledgeable trainers and pretty lame ones, too.

Attending a weekend seminar doesn't make you a great CrossFit trainer. In fact, it doesn't even make you a good one. Like in all professions, experience breeds excellence. Different people move differently and you can't coach effectively with a one-size-fits-all approach. Furthermore, you can't program a successful fitness regimen by simply prescribing cardio beat-downs day after day.

The best trainers I know are the ones that started at another affiliate in the role of an athlete. Because of their love of CrossFit, they decided to become certified. After being certified, they shadowed more experienced trainers to hone their skills. And that's how we roll at CFVB!

So, time to toot our own horn. I'm proud to say that our crew - Elliott, Rob, Diane, Joe, Charlie, Sue, Rachel, Brooks - is top-notch!

And at the end of the day, it's the people that make the "soul" of a CrossFit box. And we've got the best!

 
Greg's Rx Fran time (PS - he's 53 years old!)

Workout of the Day:

Snatch Balance 1-1-1-1-1-1-1
Overhead squats 3-3-3-3-3

"Bonus"
Three rounds:
30-second L-sit (choose: hanging from bar, on rings or parallelettes)
60-second handstand holds (against wall)