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Happy Halloween
Halloween at CFVB 2010
Workout of the Day:
Five rounds for time -
7 squat cleans 155/105
14 KB swings 55/35
then,
Back squat 10 x 2
Fun Day!
Barbells for Boobs today at CrossFit Fort Pierce at 10 AM. See you there!
Reminder: If you want to sign up for the Warrior Dash, the early discount ends Monday, so don't wait! www.WarriorDash.com. The CFVB crew is going the 11:00 AM heat on Saturday, January 21.
It was a lot of fun last year...costumes, mud, obstacles, beer and turkey legs. Check out the website for more information.
We were born to squat!
Workout of the Day:
"Helen Meets Grace"
As a team of two complete -
3 ROUNDS
400 M. RUN (MUST BE COMPLETED BY BOTH TEAM MEMBERS)
21 KB SWNGS(55/35)
12 PULLUPS
-THEN-
30 CLEAN AND JERKS(135/95) - DIVIDE THE WORK
Self Defense
You asked for more seminars, so we put another one on the calendar...
Charlie will be leading a series of self defense classes on the following Saturdays: Nov 12, Nov 19, Dec 3, Dec 10. Classes are at 10 AM, following the last CrossFit session.
Charlie has over 32 years experience in Martial Arts and has Black Belts in Aikido, Taekwondo, Karate and Iaido. His knowledge and experience of the Arts will be integrated in his teaching of self defense. Learn how to counter immediate threats or acts of violence using various self defense techniques. Throughout the four sessions you will learn how to use angles, movements and joint Manipulations so that you can overcome your attacker.
These are 2-hour sessions and the first one must be attended. If you have to miss a class after the first, there will be a slight review of the previous class before continuing with the current session. Each 2-hour session builds off the previous session.
The first session is $25.00 and must be prepaid (you can sign up on the whoteboard next to the office). After the first session, you can sign up for future sessions. The class will be limited to 20 participants. CFVB members are given first dibs, then non-CrossFitters will be invited (at $35.00). So, sign up for the first session ASAP if you want in.
If you have question, contact Sue and Charlie at info@charliesfitstudio.com and Sue will provide you with information, payment info, etc.
Reminder: the Oly lift class with Brian is on Saturday, November 4 at 10 AM. Cost is $10. Only two people have signed up so far. Don't blame us for your ugly snatch!
Got old shoes? Toss them in our bin to benefit Girls on the Run
Workout of the Day:
1. Row 100 calories for time
2. 75 burpees for time
3. Max plank hold
You can do the above in any order you wish, rest as needed between.
Barbells for Boobs
Barbells for Boobs/CrossFit Fort Pierce's 1st Anniversary Party is THIS Saturday.
If your team (at least one team member must be female) is participating in "Helen Meets Grace," make sure to register at www.BarbellsforBoobs.com (search for the CrossFit Fort Pierce event). Even if you aren't doing the WOD, come hang with us!
Following "Helen Meets Grace" will be a toga party with food, drink and a dodgeball game. CFFP has a fun group of people who support us each year at Fight Gone Bad, so let's return the favor.
The fun kicks off at 10 AM. The address is 3731 Oleander Avenue, Fort Pierce, Florida
Diane and Bryan after a partner WOD. Let's hope they don't embarrass us this weekend.
Workout of the Day:
"Diane"
For time -
21-15-9 reps of
Deadlift 225/155
Handstand push-up
then,
Front squat 2-2-2-2-2-2-2-2-2-2
Iron Curtain 2011 Recap
What a great weekend! Over 200 athletes and hundreds more spectators attended the Iron Curtain Challenge at CrossFit Evolution. This is the third year of the event and its reputation for being tough attracts some of the best athletes in our region.
Rob competed in the "Road to the Games" division and ended up 13th. His best finish was 2nd in the seated muscle-up to ring handstand push-up test, where he accomplished 8 reps in 90 seconds. He also PR'ed his squat clean, lifting 300#.
Jesse, Chris and Rachelle participated in the Open division. All three PR'ed their cleans, too! Jesse achieved 245#, Chris 240# and Rachelle 113#!
Our athletes looked great and had fun! And, per usual, we had a great cheering section - Charlie, Sue, Diane, Bryan, Rizza, Joe, Brenda, Rodaina, Justin, Kate, David, Josh, Jenn and Greg. Thanks for coming out to support!
Below are a few photos that David took of the events.
Chris, snatching in the final chipper
Rachelle, deadlifting in the deadlift/handstand push-up ladder
Jesse, front squatting in the final chipper
Rob, walking on his hands in the handstand walking/deadling ladder
Workout of the Day:
AMRAP in 7 minutes -
3 shoulder-to-overhead RTG = 205/135; Rx = 155/93
7 burpees over bar
21 double unders
But wait! There's more...
Three rounds, untimed of:
20 KB swings, unbroken 70/55
15 GHD sit-ups, unbroken
Congrats!
Our very own Danny is being inducted into the St. Edwards's athletic Hall of Fame! Also being inducted is Mike Lockwood (come back to CrossFit, Mike!) Full story is below.
http://www.tcpalm.com/news/2011/oct/19/indian-river-county-notebook-st-edwards-to-2-of/
Check out this important Mobility WOD video...no more chicken neck!
Ryan, Joel and Sundra...ballers
Workout of the Day:
Five rounds for time -
2 rope climbs
10 burpees
10 KB swings 70/55
10 knees to elbows
Member Survey - The Results
Dear Members,
I wanted to share with you the results of our recent Member Survey. Thank you to everyone who took the time to participate. We truly care about all of you and want you to have the best experience possible at CrossFit Vero Beach.
Overall, 41 people returned the survey. Of those, 34 rated us “excellent,” 5 “very good” and 1 “good” (and one skipped the question). We had no one rate us as “average,” “below average,” or “poor.”
On the question of value, 9 out of 10 of you feel you are getting a good value at CFVB. Of course, we want to be 10 for 10, but maybe addressing some of your suggestions (below) will get us there.
The majority of the survey was open-ended. And while the vast majority of you are happy, there were a few complaints and some great suggestions. I’d like to address all of those here.
First the easy stuff…this is what you want:
More bathrooms, showers, etc.
GREAT NEWS! This winter, we will be building out the upstairs, along with Charlie’s Fitness Studio, to include two showers and bathrooms, one for women (Amen!) and one for men.
A kid-friendly waiting area/day care/babysitting
While we don’t have the demand to offer daycare/babysitting, we are thinking of how to better accommodate kids, especially since we have quite a few pregnant members. I am open to suggestions on how to “corral” the kids, while not sacrificing workout space and, most importantly, keeping everyone safe. PLEASE SEND ME YOUR THOUGHTS.
More seminars
We are bringing back a pose running expert at the beginning of next year. Our Saturday Olympic lifting classes are starting back up on November 4 (see yesterday's blog). And Brian is always available for 1-on-1 Olympic Lifting instruction, just schedule it through him. I have at least 3-4 nutrition seminars per year and those will continue. Based on your feedback, we will schedule skills seminars more regularly. However, I do want everyone to realize that one seminar isn't going to result in a miracle...regular practice of skills is where you see progress. We coach people daily on their skills goals and the ones who acheive them are the ones who practice!
More social events
CrossFitters love a party! We will continue our anniversary party, Fight Gone Bad, a summer party (this year it was before The Game) and the Holiday party. I guess you want more, so consider it done. It’s always nice to see everyone outside of the gym and we actually like all of you! :)
More cubbies
Consider it done!
More 44# KBs
We’ve placed an order!
Family discounts
We have always had a discount for multiple family members! See me for details.
Now, to address a few complaints…
Heat Assignments
In the larger classes, on days where we assign heats, we write people's names on the board as we see them arrive. We aren't perfect, so sometimes we miss the exact order and someone is placed in a later heat than they should be. Unfortunately, this has been seen as favoritism. I can assure you it is not. There have been times when we have put the fastest athletes in the first heat - this is so we won't have to institute time caps. If we miss putting your name on the board, please speak up. Communication is the key...problem solved!
Sweat, Dirt, Etc.
Two people mentioned being grossed out by sweat on the floor and/or the gym not being as clean as a globo gym. Our cleaning crew comes cleans the floors every Sunday, we wipe off GHDs, Abmats, etc. nightly and we clean the bathroom every morning. We are an open-air, garage gym. With the roll-up doors open, dirt is going to roll in. With people pushing to the limit and collapsing on the floor, there will be sweat. If it really bothers you, please bring a yoga mat so you can use it for burpees, sit-ups, etc. And use the anit-bacterial soap dispenser we have in the gym. I do agree that we can all do a better job at wiping up after ourselves - especially the shared mats! But remember: Perspiration = Inspiration.
More Coaching Needed
We had one comment that pertained to someone not feeling that we gave enough individual attention/coaching. Since we pride ourselves on that, we feel bad that someone feels lost in the shuffle. We are here for all of you, but we also want you to speak up if you need help. This goes for form, nutrition, and any related advice. In a group setting, sometimes the “squeakiest wheel gets the grease.” Don’t be afraid to be a squeaky wheel. And we promise to try and be more aware of people who aren’t as aggressive as others in seeking advice.
We received some amazing comments on how much you love CFVB. We feel the same! Please don't hesitate to ask questions, make requests and voice opinions. The success of our gym and your goals will hinge on a mutual respect and open communication.
Bottom line – we are here for YOU. We love what we do and feel very fortunate to be interacting with great people on a daily basis.
Now, THIS is what a CrossFit Master's athlete looks like. Chuck proves that age is just a number!
Workout of the Day:
Overhead squat 3-3-3-3-3
then,
21-15-9 reps of -
Overhead squat 95/65
Calorie row
