Crossfit Vero Beach

July 20, 2011

QOD

What movement do you wish you could magically conquer?

 
Rachel and Kristi, CrossFit fashionistas

Workout of the Day:

For time:
12-9-6
Deadlift 315/205
Handstand pushups - on rings for men; parallelettes for women (head below parallel)

then,

How many calories can you row in 5 minutes?

July 19, 2011

Pain in Your Ass

This is a great post about taking care of your body/mobility from CrossFit Southbay

About 6 months ago the reverse lights on my car stopped working. It wasn’t that big of a deal because I figured that I could just get new reverse lights. It couldn’t possibly be a huge pain in the ass to fix. About a month after my reverse lights stopped working, my brake lights and driver side windows stopped working too. OK, that was annoying, but I decided to keep driving on it anyway and get it checked out later. About 3 weeks after that, all my gauges and navigation went out. My car was barely drivable. I ended up taking it into the shop. 7 days without a car and $1,400 later my car was back to normal. Apparently, a computer in my car went bad which set forth a chain reaction of haywiredness. In an effort to make me feel better, the mechanic said, “If you would have just brought it in 6 months ago it would have only cost about 150 bucks”. Sweet, thanks for the advice, guy. Let me just hop in my DeLorean and get it up to 88 miles per hour so I could go back in time to warn be of yestermonth.

Your bodies are like cars (and wonderlands)

Let’s face it, we’re not perfect. As we get older, biomechanical imperfections manifest themselves into pains. Those pains sometimes lead to injuries. If you don’t get a nagging pain taken care of early on, it could lead to your body compensating in a different way at the sacrifice of healthy body mechanics. For example:

• Tight-shoulders-guy who just happens to throw out his back when he puts weight overhead because he lacks the proper shoulder range of motion and has to compensate with arching his back.
• Long-distance-runner-chick who loves to run but has zero midline stability and nonexistent glute strength and wonders why her back and knees hurt.
• Johnny-McBenchPress who has two hurt shoulders and can’t squat below parallel because he lacks flexibility. But he’s got a sweet bench, bruh.
• Ouchy-VonOucherson who has just about every excuse in the book and can’t figure out why their entire body hurts and just about every joint has either a “rip” or a “tear” in it even though they have never had an MRI.

So how do you avoid getting injured?

The short answer: you can’t avoid it. Like I said before, you’re not perfect. Your body is going to move wrong whether you’re on your 500^th rep of filthy fifty or your first rep of picking up the newspaper and you may tweak something. The longer answer: You can minimize your chances of injury by taking care of any little aches and pains you have now. Don’t accept the fact your back gets tight when you go overhead, figure out why it does and correct it. If you lack glute strength, then strengthen them. If you feel your body compensating around a pain, fix the pain and fix the compensation. If you can’t correct deficiencies in your mobility, see a specialist who can help you fix those things. I see Dr. Yu at Proactive Wellness for Active Release Technique (think of lacrosse ball on speed). Just take care of it. It’s that simple.

But it’s not that simple

This means on top of all the other work you’re doing to get in shape, you will need to do additional work to fix your biomechanical deficiencies. Insert the human ego. None of us want to admit that we are flawed. We don’t want to feel like we need to do something special because we weren’t born with flexible hamstrings (maybe we were born with them but sitting for 29 years got rid of that). It’s so much easier on the ego to do stuff we think we are good at and stay away from stuff we think we are bad at. If that makes you sleep at night, well sweet dreams. The rest of us want to try and get better. Invest the extra time, it’ will pay off in the long run.

The point

We all want to increase our level of fitness. We want to look good naked. We want to feel capable and strong. We don’t want to get picked last for the dodgeball team. In order to do that, we need to have a come to Jesus moment. Injuries are going to happen whether you’re doing CrossFit, you’re surfing or you’re getting out of your car. You can minimize those injuries by addressing deficits in your body mechanics and not letting your ego get in the way. Don’t do an Rx weight just because (post to follow why I think Rx is dumb). Pay attention to your body and if something starts to hurt, figure out why it’s hurting and fix it. The last place you want to be is in a DeLorean going back to the future to tell yourself “I told you so”.

 
Sifford II

Workout of the Day:

"Morrison"

For time -
50-40-30-20-10
Wall Balls 20/14
Box jumps 24"/20"
KB swings 55/35

July 18, 2011

Rep Quality Trumps WOD Time

Reminder: Form, i.e. the quality of your movement, is the most important aspect of CrossFit. We are not impressed with a blazing-fast time on a workout if your squat didn't go past parallel or you never locked your push press out overhead. Those who have progressed the most have made it a point to work on form.

The magic is in the movements. It's cliche, but true, "if you don't do it right, you're only cheating yourself."

Cool CrossFit promo video

Workout of the Day:

Front Squat 1-10-1-20-1-30

"Bonus"
Max effort: pull-ups

July 16, 2011

Saturday Shenanigans

Free WOD today at 9 AM...bring a friend!

4 PM today - Happy Hour at Dockside Grill. Come celebrate Chuck and Charlie's Games qualification, say good-bye to Christina before she's off to law school, meet CrossFitters from other classes, see Rachel wear something other than booty shorts (maybe), etc. We've got about 70 RSVPs...party time!  

See you there!

 
Ben (son of Jared, grandson of Diane and Bryan) give us his best Rob impression

Workout of the Day:

For time -
Run 800m
30 snatch 135/95
Run 800m

(Note: free WOD will be different than above)

July 15, 2011

Joe's First Article is Published

Check it out!

CrossFit Pro Gets Back in Action with Kinesio

 
No rep!

Workout of the Day:

Five rounds for time:

1 legless rope climb
5 squat cleans 185/125
20 push-ups

July 14, 2011

Girls on the Run

You may have already heard of Girls on the Run. It is a national non-profit prevention program that encourages pre-teen girls to develop self-respect and healthy lifestyles through running.

A new Girls on the Run chapter is starting locally and they are putting together a 5K fundraiser to get started. Our very own Gina is involved. So, let's support Girl's on the Run!

Date & Time: July 29 at 7 PM (a night race!)
Location: Pointe West
Cost: $20 in advance; $25 day of the race (first 200 get a shirt)

We have applications available at the gym.

Additional information about the organization is at www.girlsontherun.org and in the video below.



Workout of the Day:

Deadlift 3-3-3-3-3

and

For time:
100 double-unders
100 abmat sit-ups

July 13, 2011

 Free WOD - Saturday

We are hosting our FREE WOD this Saturday, July 16 at 9 AM. Bring your friends and family and impress them with your feats of athleticism!

 
R'manda, cleanin' and jerkin'

Workout of the Day:

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squat, 135/95
7 Handstand push-ups

July 12, 2011

Happy Hour - Saturday

After the confusion with the location for this Saturday's get-together, I wanted to post the final details once again.

Date: this Saturday, July 16
Time: 4 PM (note - an hour earlier than we previously planned)
Location: Dockside Grille (on Royal Palm Pointe)

Please RSVP so I can tell them how many people are attending.

We hope to see everyone there!

 
David attacks "Nate"

Workout of the Day:

AMRAP in 12 minutes -
250 m row
15 2-for-1 wall balls 20/14

"Bonus"
2 Prowler pushes to 50 m - go heavy (try to use your body weight)

July 11, 2011

Celebration Time

There are over 300,000 CrossFitters in the world. And a tiny percentage ever make it to the CrossFit Games. We have two, Chuck and Charlie. So, let's give them a proper send-off!

We are gathering for a casual happy hour on Saturday, July 16 from 5-7 PM at El Toro.

El Toro has been very accommodating. They've given us their party room, they can do seperate checks, you can order food or just stop by for a drink. We do have to give them a head count, so RSVP by Wednesday. There is a sign-up sheet at the gym.

UPDATE: El Toro closed as of yesterday! So, time for Plan B. I am calling Dockside Grill today to inquire about their space. If anyone has another suggestion, I am all ears. The party will go on!

UPDATE #2: Change of location and slight time change...we will be at Dockside Grill at 4 PM. They are giving us the patio and an inside room. They have great happy hour drink and food specials until 6 PM. Check ist out here: http://www.docksidegrillevero.com/happy-hour.html. Please RSVP (sign up at the gym)!

The Games are just one of the many things to celebrate  - Diane and Bryan have new grandkids, Tara and Chris got married, Rizza and Rachel are now officially RNs.

What are some other reasons for celebration? Post to comments.

 
Joe

 Workout of the Day:

Death by Clean & Jerk 135/95
With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.

then,

Back squat 3-3-3-3-3

July 9, 2011

FGB6

Have you signed up for Fight Gone Bad yet? We've got about two months to raise money. One day, a great cause (our troops), awesome workout...do it!

FGB 6 will be Saturday, September 17 at CFVB.

Sign up today: www.FGB6.org.

Workout of the Day:

For time:
50 Box jumps 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35/25
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders