Crossfit Vero Beach

August 20, 2011

CrossFit in the Media

Here's a great article on the FAST COMPANY website.

 
Melibe performing a weighted push-up (I think Aussie Chris is pushing down)

Workout of the Day

"Master's Chipper" - for time:
10 handstand push-ups
20 wall balls 20/14
30 toes to bar
40 power cleans 135/95
50 burpees to 45# plate
60 sumo deadlift high pull 75/55

August 19, 2011

QOD

Happy Friday! Question of the Day: What goes through your mind during a WOD?

 

 
Allison, getting stronger!

Workout of the Day:

For time -
12-9-6
Squat clean & jerk 135/95
Muscle-ups

then,

Two heavy prowler pushes (50 meters). Try to use at least your body weight.

August 18, 2011

Unself Yourself

(blog post by founder of Fight Gone Bad)

by Scott Zagarino

I've had the privilege of being present to a more than average share of people's last few moments in this "mortal coil" and it never ceases to amaze me, at the time someone knows that each breath could be their last, how similar the moments that mattered were.

Almost universally the things that mattered most, the things that either brought a small smile of satisfaction, or a tear of regret, were small things that most of us take completely for granted when we're alone with our daydreams. A child's laugh on a summer vacation. A hug from a spouse at just the moment a hug seemed out of the question, the smallest things. Most of all, those last moments have been reserved for the savoring of the times when all of the chattering in their head about what they "needed," was forgotten and replaced by those memories of what they'd given back.

As athletes, and I prefer to use that descriptor in the broadest sense that defines anyone who accepts a physical challenge and sees it through to the end, we all have just the kind of gift that we/I tend to hoard, as if this workout or that competition is the last one we'll ever have. We tend to view those less fortunate in the physical world as signposts to spur us into a brief appreciation of our gifts, rather than as a note to the soul to serve rather than to seek even greater glory.

As the founder of the Fight Gone Bad event, I have witnessed countless episodes of the transformation of CrossFitters who start out the day all about scores and totals, and end the day teary-eyed for the realization of the fact that for one shining moment they had made a difference in the lives of a soldier, a family, or a child that they would never meet.

With that, I've come to appreciate my own moments. Not the ones I ever thought would mark my brief stay on the planet earth, but the unexpected ones when I was able to get out of my own way long enough to change a few minutes in someone else's history for the better.

As it turns out, my gift to our community is just as unexpected. While Greta Rose and I worked insane hours those first years, and not much has changed in that regard, we thought we were working for the good of our beneficiaries. As it turns out, my own small smile when the lights are just about out will almost certainly be for our small part in providing the stage that Fight Gone Bad has become for CrossFitters all over the world to unself themselves, and maybe to give a few more of us the right to a smile at the end, rather than a tear for what we could have done.

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

www.fgb6.org ;

Workout of the Day:

Power Snatch 2-2-2-2-2

then,

Three rounds for time:
250 m row
20 box jumps 24"
20 double unders

August 17, 2011

"Plan your work, then work your plan."
                
Ladies of CFVB: Have you RSVPed for our get-together this Saturday night? We are starting with dinner at Felix's at 6 PM. Sign up at the gym today!

 
Check out Pauline...she just got back from her 45th high school reunion. She was voted "Most In Shape!"

Workout of the Day:

Five rounds for time -
800 m run
15 pull-ups
20 steps, walking lunge
25 Abmat sit-ups

August 16, 2011

FGB

Fight Gone Bad is just over a month away (September 17). We currently have seven members on our team and we've raised $45. That means we are slacking!

Sure, this event is a fun/bonding experience between CrossFitters, but it's also a way to give back to our troops. Think about the 26 Navy Seals who just lost their lives. And the others fighting for us each day.

It's simple. You sign up and create your donation page. You then email it to your friends and/or post to your Facebook profile. Get your family, co-workers and friends to chip in.

Raise $150 and you get a FGB6 limited edition t-shirt.

Let's go! www.fgb6.org

Breaking News...

I just got the following message from Sportsgrants, the company who organizes the fundraising for Fight Gone Bad:

Sportsgrants worked most of the year to create a gift to the Special Operations Warrior Foundation that would create 60 full college scholarships for any child of a Special Operations warrior killed in the last ten years. That's an idea.

Last week we lost 30 American servicemen, 17 of them members of SEAL Team Six. We regrouped. We're not putting on a bake sale, or a 5k. We're putting on Fight Gone Bad, and small thinking is for small people, so we told every one of those families that CrossFitters were going to gather together on September 17th and create a fund that will pay for the college education for every child who lost his or her father on that Chinook. That's an idea whose time has come.

Review this video in preparation for today's lift

Workout of the Day:

Rack jerk (behind the neck jerk) 1-1-1-1-1-1-1

then,

For time -
21-15-9
KB swings 70/55
Burpees

August 15, 2011

Confidence

ANNOUNCEMENT: Starting this week, there is a new time for CrossFit Kids class (age 7-11). It will now be held on Tuesdays and Thursday from 4-5 PM.

Workout of the Day:

Eight rounds for time of:
5 Front squat, 185/135
10 Ring push-ups

August 13, 2011

ATTENTION: Saturday night, starting at 6 PM at Brewgrrs, 50% of the proceeds from bottled beer sales will go to Girls on the Run (the non-profit prevention program that encourages pre-teen girls to develop self-respect and healthy lifestyles through running). So, if it's your cheat night and you need an idea...go to Brewgrrs. Order a beer and have your burger with no bun and sub vegetables!

Workout of the Day:

For time:
5 Rope climbs
5 Clean and jerk, 145/115
4 Rope climbs
4 Clean and jerk, 165/125
3 Rope climbs
3 Clean and jerk, 185/135
2 Rope climbs
2 Clean and jerk, 205/145
1 Rope climb
1 Clean and jerk, 225/155

August 12, 2011

Are You Sabotaging Yourself?

You come to CrossFit on a regular basis and work hard (really freaking hard). But, you can't seem to recover well and your body hasn't changed much. Sound familiar? If so, I can guarantee that your diet isn't up to par.

What's holding you back? Are you tricking yourself into thinking you are eating healthy by consuming a diet full of paleo pancakes, trail mix, and larabars? Are you still having a drink(s) several times a week?

Times to make some changes.

Why work so hard not to reap the benefits of a leaner you? A fantastic by-product of eating well is also increased recovery time and decreased inflammation.

CrossFit is a comprehensive program - exercise AND nutrition. Get real with yourself. Transition to a healthier LIFESTYLE...don't look at good nutrition as a "diet."

Need help? Let us know. We are more than happy to talk, review food logs, share resources, etc.

Here's another article to read: 5 Reasons Your Blew Your Diet.

Speaking of changing lifestlye...it's the 60th birthday of one of our most-transformed members, someone who has completely grasped the Paleo diet, someone who is consistent in his workouts and is one of the most all-around awesome persons we know. HAPPY BIRTHDAY ROGER!!!

 
Hard core! A key to the handstand walk is keeping your core tight

Workout of the Day:

Deadlift 3-3-3

then,

Three rounds for time of:
4 Muscle-ups 
8 Thrusters 135/95

August 11, 2011

Ladies Night 2.0

The next girl's outing has been planned...

Saturday, August 20
6 PM
Felix's Place

Please RSVP by Wednesday August 17, so I can warn them make a reservation.

 

Workout of the Day:

Four rounds for time of:
Row 500 meters
Rest 3 minutes

August 10, 2011

CrossFit Haiku

Challenging AM RAP.
Snatches and overhead squats.
Ring dips gave Chris a wedgie.

 

Workout of the Day:

Hang clean 2-2-2-2-2

then,

3 rounds of 1 minute on, 1 minute rest:
handstand walk (how far can you go?)
- or -
handstand hold (against wall)