Crossfit Vero Beach

June 20, 2011

To Rx or Not to Rx, That is the Question

"Rx" is a suggested weight or movement for a workout. And, it's a goal to strive to. Does it mean you should Rx a workout, just because you think you can? The answer is...no.

Each workout has a certain intent and response. For instance, some should be a short "sprint" (like Fran), while others should be longer/endurance-based (like Murph). If Rxing a WOD negates its intended purpose, you shouldn't Rx it. This is particularly true with the shorter WODs.

Here's an example: "Diane" is 21-15-9 of deadlifts (225/155) and handstand push-ups. This workout should take between three and 10 minutes. If you are a woman with a deadlift max of 185#, you shouldn't do this WOD at 155#. It would take you far too long and you wouldn't get the benefit of a short, intense WOD. You would scale to a weight that would allow you to rep out deadlifts quickly.

So, the point is this: don't let pride get int the way of your performance. If a 5-minute WOD is going to take you 25 minutes, then scale. The "Rx" will eventually happen as you get stronger, faster and more skilled. CrossFit is a life-long journey and even the best CrossFitters are continually trying to get better. Celebrate your successes and enjoy the ride!

 
The Smiths - blazing-fast sit-ups!

Workout of the Day:

"Fran"
21-15-9
Thrusters 95/65
Pull-ups

- rest -

"Lizzie"
12-9-6-3
Power cleans 185/125
Ring dips

Each WOD has a 10-minute time cap. We will perform these WODs in heats and everyone will have a counter. Let's set some PRs!

June 18, 2011

 Free WOD Today!

Bring your family and friends in for the 9 AM class.

Elliott demonstrating plyo push-ups, to be done in today's WOD:

Untitled from Wendy Shafranski on Vimeo.

Workout of the Day:

"Crushing Helen"

Eight rounds for time:
100 yard sprint
8 KB swings 70/55
5 plyo push-ups

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa. 

June 17, 2011

Dear 5 AM Class:

I took the liberty of calling your mamas to see if they'd be willing to come in and pick up after you, put your bands back, etc. Unfortunately, they weren't interested (except for Jared's mom).

 

So, I guess you will have to start doing it youself!

Workout of the Day:

Three rounds for time
500 m row
30 sit-ups
25 box jumps 24"

June 16, 2011

CrossFit Kids Vero Beach

I am happy to announce that CrossFit Vero Beach is now an official CrossFit Kids affiliate! Brooks has been certified in CrossFIt Kids and has created our kids program.

As you know, we've had a Teens class for quite some time; and Brooks is now forming a class for the younger kids.

If you or someone you know may be interested, click our "CrossFit Kids" link on the left of this page for more information.

 
Kids!

Workout of the Day:

10 minutes -
Work up to a heavy snatch (single)

then,

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Record time and total of all successful snatches to comments. Do not count missed reps.

June 15, 2011

Treasure Coast CrossFit

Treasure Coast CrossFit is having a grand re-opening celebration this Saturday, June 18 from 6 to 9 PM at their gym in Sebastian. They will be having food and demonstrations, so stop in and  say "hello" or tell your north country friends to give it a try!

Treasure Coast CrossFit
155 Sebastian Blvd
Suite 102
Sebastian, FL  32958 

 

 Workout of the Day:

Five Rounds -
Max reps back squat @ bodyweight
Max reps strict pull-up
Max reps handstand push-up

Rest as needed between rounds, score is total reps.

June 14, 2011

Free WOD

Our monthly Freee WOD is this Saturday, June 18, at 9 AM. Friends and family are welcome!

Workout of the Day

Deadlift 1-1-1-1-1-1-1

then,

Three rounds for time
400m run
15 overhead squats 110/75

June 13, 2011

Thoughts on the Pose seminar?

 

Workout of the Day:

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20/14 

June 11, 2011

"High expectations are the key to everything." 

                - Sam Walton

Don't forget - last class today is 8 AM.

 

*If you haven't paid for the Pose seminar yet, bring $30 cash to the class.

 

Workout of the Day:

 

Jerk 1-1-1-1-1-1-1

 

then,

 

"Annie"

For time:
50-40-30-20-10
Double unders
Abmat sit-ups

June 10, 2011

Barbell Tips

Please apply the following barbell tips at CFVB. They will keep you and everyone around you safe and our equipment in good condition.

1. Do not drop a bar with the thin 10# plates on it. It will bounce erratically and may hit someone's leg or our walls.
2. Don't drop an empty bar.
3. When a bar with weights is on a squat rack, make sure you take the weights off so they are as even as possible on each side. If the bar has no weight on one end and lots of weight on another...TIMBERRR! The bar could smack someone, causing injury.
4. Use clips when going overhead. You don't want weight sliding off.
5. Know how to ditch weight safely. When going for a max lift, you may fail or get "stuck," so don't be afraid to drop the weight.
6. Most of all, be aware of your surroundings. You are sharing a gym with other people, so don't be reckless.

 
Just a reminder...

Workout of the Day:

Kalsu "Lite"

Every minute on the minute perform 5 burpees, then as many thrusters as you can. The workout is complete once you've accumulated 50 thrusters. Thruster weight is 135/95.

(Note, this is called "lite" because the original workout calls for 100 thrusters)

June 9 2011

Saturday Change

We have a schedule change THIS SATURDAY ONLY. Because we are starting the Pose running seminar at 9 AM, the last CrossFit class of the day will be at 8 AM.

Thanks!

 
Post WOD Pow Wow with Sib!

Workout of the Day:

For time -
Row 1000
Run 800
Row 500
Run 400