Crossfit Vero Beach

September 1, 2011

Labor Day Schedule

We are open for two classes on Monday, September 5 (Labor Day) - 8 and 9 AM only.

Get in a WOD before a day of relaxation!

 
As seen at a CrossFit gym

Workout of the Day:

For time -
100 double unders
1500 m row

August 31, 2011

Weekly FGB Update - So far, CFVB has 20 athletes registered and we've raised over $1500! This is a great start!

9,300 CrossFitters and 31 Kids

by Scott Zagarino

On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.

I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.

More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the FGB6 Blog. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate.

Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.

www.fgb6.org

Workout of the Day:

For time:
15-10-5 reps of -

Hang power snatch 135/95
Box jumps 24"
Pull-ups

then,

For time:
9-7-5 reps -

Ring Dips (must muscle-up into the dip)
Front Squats 185/135

August 30, 2011

Still Drinking Soda?

 

How times have changed...

 

Workout of the Day:

AMRAP in 10 minutes -
15 wall balls 20/14
1 rope climb

Bonus: 3 rounds (untimed) of 10 GHD sit-ups/10 glute-ham raises

August 29, 2011

QOD

Question of the Day: What advice would you give to people just starting CrossFIt?

 
Advice: wear knee socks for rope climbs!

Workout of the Day:

Back Squat 3-3-3-3-3

1 mile run - time trial

August 27, 2011

"You grow up the day you have your first real laugh--at yourself. "
    - Ethel Barrymore

Free WOD Today at 9 AM! It will be a team WOD (different than below)

 

Workout of the Day:

Three rounds for time -
3 rope climbs
5 parallette HSPU
7 power cleans 155/105
12 pistols

August 26, 2011

Attitude Shift

ath•lete / Noun: A person who is proficient in sports and other forms of physical exercise.

Do you think of yourself as an athlete? If not, it's time to change your way of thinking.

All of you are athletes. You may not compete in an organized sport, but you are in a never-ending quest for increased capacity, strength, speed and skill.

You train like an athlete every time you come to CFVB. Instead of performing bicep curls in hopes to impress those of the opposite sex, you are working on your muscle-up. You aren't logging hours on the treadmill, mindlessly getting your "cardio" in; you are working on speed in the 400m so you can PR "Helen." You are results-driven. You want to get to the next level.

So, now that you are training like an athlete, ask yourself: Am I eating like an athlete? Am I maintaining my body like an athlete?

If you cannot answer "yes" to both of those questions, you've got some missing link(s). Time to reassess. Diet and mobility will have a direct impact on how you perform, not to mention how you look and feel. If you are neglecting either, you won't meet your full athletic potential.

YOU CAN DO BETTER. Get your diet in check and spend time working on your body. We've given you the information so that you can eat right, stretch and mobilize. If you need more help, we are here!

What is holding you back? Time? Motivation? Attitude? Time for an attitude shift!

 

Workout of the Day:

Five rounds for time of:
15 Deadlift, 185/135
15 Toes to bar

Then,

Two 500m rows, each for time - damper setting on 10, back of rower on 45# plates.

August 25, 2011

Free WOD

We are hosting our monthly FREE WOD this Saturday ast 9 AM. Sorry for the short notice, but we were waiting to see where Hurricane Irene was headed.

So, be there this Saturday, with family and friends - it's going to be a team WOD!

 
CrossFit Kids

Workout of the Day:

Overhead squat 3-3-3-3-3

then,

"Isabel"
For time -
30 snatches 135/95

August 24, 2011

FGB Update - we now have 15 team members and we've raised over $1000. Keep it going!

Marble

by Scott Zagarino

Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once an ugly piece of the earth becomes a beautiful, hard surface brought into service as a floor or a kitchen counter.

There is one more purpose it serves that rises far above the mundane household uses. What was once of the earth becomes of the spirit when it marks a life no longer lived. Most times it marks the cradle to grave passing of a person of the everyday accomplishment of a father, son, brother, sister or friend.

But occasionally there is a rock dug from the earth meant to mark an extraordinary and heroic life. Not long ago I stood before just that special piece of marble on a small piece of ground off the beaten path at the Special Operations Warrior memorial wall in Florida. As I walked from the parking lot and caught my first glance of the yards of cool black marble inscribed to honor and memorialize men and women who had given the most precious thing given to all of us, their lives, I began to feel. It was a feeling of appreciation that any words I write here could not begin to describe.

The black, veined rock had come to a confluence of rest with the souls of people who walk among us but not with us. There was one name I searched for because I knew at least a part of the story that caused the marble slab to bear his name. After walking around the memorial feeling more and more a mixture of sadness, appreciation and a kind of awe took over that I may have felt sometime before, but couldn't remember when.

Then as if I had always been meant to stand in that place, I found myself standing in front of a small, square piece of black marble with the carefully carved inscription, "Lt Michael P Murphy." I disappeared into a sobbing, shattered shadow of the person I had been when I'd woken in my hotel that morning. What was left of Lt Murphy was not a piece of rock, it was a reminder of the heights each of us are capable of rising to from one singular motivation. A motivation I, and most of us, rarely recognize, acknowledge or ever have the chance to act on. A motivation that is the very quality we each squander daily as we race through our lives of never enough. A motivation that makes everything else in the world pale and disappear into the background. The motivation wrought by our total and complete love for our brothers and sisters.

For Michael Murphy, that meant making the choice to stand up, as bullets flew through and by him, pick up a satellite phone and make a phone call that I am sure he knew would be the last act of this life. That phone call was a plea for anyone on the other end to please come to the rescue of his brothers who were being torn apart by enemy fire that there was no escape from. And then Lt Michael Murphy was gone.

But I met Michael Murphy. I met him on a wall sitting in a patch of grass in a small field in Florida. I met him, because that piece of marble that had been so stubborn and rugged would forever stand in that place to remind me, and anyone who stands before it, we all have a chance to rise. We all have a chance to give and serve something precious to us to someone and something bigger than ourselves.

Before I left that place, I rubbed my hand across that cold, dark slab and made a vow to Lt Murphy. Writing this now it may sound insignificant given what he'd given me, but I promised him that as long as there was a Fight Gone Bad I would do everything I could to make sure he was not forgotten, and that as many people as I could reach would not forget him either. At least for seventeen minutes once a year.

On September 17th, every one of us has a chance to rise above ourselves, throw some money in the hat for the people we can help, and say thank you to Lt. Michael Murphy for reminding us who we can be. He gave us the chance to be heroic in our own way.

Let us not, in the words of Theodore Roosevelt, "....be with those cold and timid souls who knew neither victory nor defeat."

Lt. Murphy will never stand or lie in that place.

I hope you'll join us this year on September 17th.

www.fgb6.org 

Workout of the Day:

Squat clean 2-2-2-2-2-2-2-2-2-2
(work up to 75% of your max, then start)

Shoulder press 5-5-5-5-5

Accumulate 3 minutes in an L-sit

August 23, 2011

Paleo Works!

Check this out: You've heard me talk about Lil Rach's niece and the success she's had with the Paleo Diet and clearing her daughter's arthritis. Well, she is the subject of Robb Wolf's blog! Check it out HERE

 
Patti!

Workout of the Day:

AMRAP in 15 minutes:
40-foot handstand walk
15 pull-ups
40 double unders

August 22, 2011

"The greatest glory in living lies not in never falling, but in rising every time we fall."
        - Nelson Mandela

 

Workout of the Day:

Three rounds for time -
500m row
10 back squats 225/155