Crossfit Vero Beach

October 20, 2011

Quick Updates

CFVB hoodies are in! If you pre-ordered, please bring me your money (see WENDY ONLY). If you missed out and want one, I can do a reorder of the charcoal. Please EMAIL me your size. Sizes are unisex and are slim fitting.

The Saturday Oly Lift class with Brian is back! Our next one is scheduled for Saturday, November 5 at 10 AM. You must sign up and pay ($10) ahead of time. Sign up on the whiteboard in the lobby.

Registration for the Boy/Girl Challenge opens on November 1. The event is Sunday, February 12. We've got about a dozen teams forming, so think of your team name and be ready to register, as it will likely sell out.

Read her shirt...CrossFitting for THREE. Yes! Tara (and Chris) are having twins! Not only is Tara pregnant, but so is Jessie P. and Katie! Congrats to all of our CrossFIt Moms!

Workout of the Day:

Four rounds for time -
400 m run
15 thrusters 95/65
15 pull-ups

October 19, 2011

Iron Curtain

The Iron Curtain Challenge is this Friday and Saturday. Best of luck to Rob, competing in the RTG (Road to the Games) class; and Rachelle, Chris R. and Jesse participating in the Open.

Two WODs will take place on Friday; two on Saturday (with a "test" added on Saturday for RTG competitors). The event will take place at CrossFit Evolution in Longwood. Anyone curious about the workouts, location, etc. can check it all out here: http://www.crossfitevolution.com/iron-curtain-2011-blog/

Go CFVB!

Watch the videos below regarding proper shoulder position in landing the muscle-up. These videos show the importance of organizing your body correctly:

 Workout of the Day

AMRAP in 10 minutes
5 Power clean 135/95
10 Hand-release push-ups
15 Box jumps 24" - Games Standards

then,

Push Press 3-3-3
Push Jerk 1-1-1

October 18, 2011

Etiquette of Lifting Weights

In the past, we have discussed weightlifting safety tips...how to ditch a bar, you must strip the weight off each side equally to avoid flipping the bar off the squat rack, etc.

Another thing I want to mention is the "space" you need to give people when they are lifting, especially going for a max lift. I decided to write about this topics after last week's max squat clean workout. When watching someone attempt a big lift, I sometimes saw another CrossFitter walk closely in front of the lifter. It totally breaks concentration and is extremely frustrating! If you need to walk by someone to return weights/racks, leave, talk to your buddy, etc., PLEEEEASE wait until after they attempt the lift. It's all part of good gym etiquette.

Be aware of your surroundings and others.

Scott used the Paleo Challenge as a reason to plant a garden with his kids. How cool is that?!

Workout of the Day:

Deadlift 2-2-2-2-2-2-2-2-2-2 rest 60 seconds between lifts

Row 5:00 for max meters

October 17, 2011

Monday Paleo Round-up

Challenge participants...you are halfway through. Only four more weeks to go!

Question: What can you accomplish in a month?
Answer: A lot!

I want to share a few bits of info today.

This one is very timely. Have a plan in place for surviving Halloween while still making your kids happy - http://everydaypaleo.com/2011/10/11/halloween/#more-3197

Great news about MDs warming to Paleo - http://sanfrancisco.cbslocal.com/2011/10/10/healthwatch-doctors-warming-to-caveman-diet-trend/

Also, I want to give credit to Pauline. About a year and a half ago, she came to CrossFit with horrible back pain, carrying some extra pounds that she couldn't get rid of (despite using personal trainers) and on the verge of osteoporosis. Fast forward to today...with two CrossFit WODs per week plus a Paleo lifestyle, Pauline has maintained a 15 pound weight loss and her recent bone density test showed that she completely reversed any signs of osteoporosis. She is walking, talking proof of the power of food and exercise. I am so proud of and happy for her!

 
Easy weeknight meal - beef kabobs and grilled sweet potatoes. I mixed grass-fed ground beef (I wanted to use lamb, but Fresh Market didn't have it) with fresh cilantro, fresh parsley, garlic, cumin and coriander (I was going for Greek flavors) and formed into kabobs on skewers and grilled alongside the sweet potatoes, which were sprinkled with cinnamon and sea salt. Recipe for potatoes - http://www.smokedngrilled.com/?p=448 

Workout of the Day:

Five rounds for time -
5 front squat 185/125
7 toes to bar
30 double unders (100 singles)

Bonus -
2 sets of 15 GHD sit-ups/10 glute-ham raises
AMRAP in 3 minutes of Handstand pushups, Rx = hands on 25# plates with abmat in between

October 15, 2011

Welcome to CFVB!

Free workout today at 9 AM.

"Motivation is what gets you started. Habit is what keeps you going." 
        Jim Ryun

Workout of the Day:

As a team of two, one person working at a time, complete -
2000 m row
60 wall balls 20/14
80 push-ups (chest to deck)
100 air squats
120 Abmat sit-ups
800 m run (both team members run 400 m together to the finish)

October 14, 2011

Hoodie Delivery!

The hoodies are in. If you preordered one, please bring your cash, check or credit card (no AMEX) for $45 to Wendy (please see Wendy only). They look gooooood!

"Only those who will risk going too far can possibly find out how far they can go." 
        - T.S. Eliot 

Happy Friday! Free WOD tomorrow at 9 AM, followed by a trip to the Ft. Pierce Farmer's Market (bring cash for the market).

Betsy bustin' out bar muscle-ups on Monday's WOD. No big deal.

Workout of the Day:

Squat Clean 1-1-1-1-1-1-1-1-1-1

then,

2 Prowler pushes, 2 Prowler pulls, each to 50 m
use 50 lbs over your body weight

October 13, 2011

Aw Nuts!

Your diet can - and should - contintually evolve and improve. My diet today is quite different than when I first started Paleo. I've gained more knowledge and have made tweaks along the way.

Now that you are getting the hang of the Paleo Diet, it's time to throw a monkey wrench into the mix. If you are someone who eats nuts on a daily basis (or should I say overeats them), it's time to get a handle on this aspect of your diet. Here are the reasons why:

1. You can easily overdo it with nuts. They are tasty, portable and addictive. You sit down with a bag of almonds and, before you know it, they're gone! Or maybe you're a person who "breads" your protein in almond meal or indulges in "paleo muffins" made of nut flour on a regular basis. If so, you're racking up a ton of calories and fat. This is counterproductive if you are looking to drop weight.

2. You need variety in your diet. Nuts are disproportionately higher in Omega 6 fatty acids than they are in Omega 3. And you need a higher ratio of 3. So, swap out nuts for avocado, olive oil and coconut.

3. Nuts contain phytic acid. Phytic acid is the storage form of phosphorus found in many plants, especially in the bran or hull of grains and in nuts and seeds. Although herbivores like cows and sheep can digest phytic acid, humans can’t. This is bad news because phytic acid strongly inhibits mineral absorption in adults. This can cause mineral deficiencies.

This isn't a declaration that you need to stop eating nuts altogether. But, realize how they can affect your diet. Afterall, good health is all about moderation.

The key to double-unders is being able to relax

Workout of the Day:

Three Rounds for time -
30 double unders
30 wall balls 20/14
30 sit-ups
800 m run

October 12, 2011

Housekeeeeeping!

Here are a few announcements and miscellaneous information...

Barbells for Boobs - "Helen meets Grace" is a little more than 2 weeks away. Teams of two (one member has to be a girl) will compete and raise money for a breast cancer charity. The event will take place at CrossFit Fort Pierce. Register at www.BarBellsForBoobs.com - search for CrossFit Fort Pierce and sign up for their event on October 29.

Business Directory - The CFVB Biz Directory is already seeing some action. Way to support our members! I will update it on a regular basis, so if you want to be included, send me an email.

Navy Seal 5K - Looking for a challenge? Sign up for the Navy Seal 5K. It will be held on Saturday, November 12 at 7 AM and it's run on the beach sand. Rob and I have done it in the past and it's tough! Proceeds benefit the National Navy UDT-Seal Museum, located in Ft. Pierce. I have registration forms and all the details at the gym.

Save the Date - The CFVB adult holiday party will be the evening of Saturday, December 3. Sally and Roger and once again opening their home. It's a party not to be missed! 

 
For all the cherry pickers...

Workout of the Day:

For time -
5-4-3-2-1 reps of
Muscle-ups
Front squat 205/135

October 11, 2011

Free WOD & a Field Trip

Free WOD this Saturday at 9 AM. We will be doing a partner WOD! If you are a seasoned CrossFitter and you come to the 9 AM WOD, be prepared to be teamed up with a newbie so you can show them the ropes.

Following the 9 AM class, we are heading to the Farmer's Market in Ft. Pierce for breakfast and food shopping. Everyone is invited to come along.

 

Workout of the Day:

"Clemente"
AMRAP in 10 minutes
250 m row
2 rope climbs

rest

Push press 3-3-3-3-3

October 10, 2011

Paleo Check-in

How's everyone doing? Shout out to...

Keesha - she has involved her whole family in the Paleo lifestyle. They are making time to eat together and they even admitted to liking this new way of eating! Keesha's husband enjoyed a wheat-free cake for his birthday. And Keesha herself is reporting an increase in energy, especially in her MMA training.

Diane - She's down 5 pounds and Bryan is on board with the lifestyle. She's feeling great and hasn't even cheated (a square of dark chocolate doesn't count!)

Bill - he's down 6 lbs and counting!

Ursula - Ursula was a skeptic at first, but is doing awesome! Her food log looks fabulous and she's experiencing an increase in energy, especially for her marathon training. Big props for a total attitude change!

Jim B - great food log, body changing, cheating wisely. (self-professed sugar addict)

Scott - He is brand-new to the gym and jumped in with both feet. This challenge has motivated he and his wife to plant a garden with the kids! Scott travels a lot for his job and has packed Paleo foods, made wise decisions while eating out and has done CrossFit-style WODs on his own.

Jim A - Jim A is back on track, and he's been strict while traveling! He has a few upcoming events where he is scheduling his cheats wisely.

How are YOU doing? Are you committing or wasting time doing the same 'ol thing that's not getting you where you want to be?

Bonus: here's a guide to buying meat on a budget http://myathleticlife.com/?p=734

 
I made Rob a wheat-free carrot cake for his birthday. There was no sugar in the cake, but I used some maple syrup in the cream cheese frosting. This is a cheat, but not as bad as attacking the carrot cake from Publix. Normally, he would cheat on his birthday, but the Iron Curtain is coming up and a bad cheat could interrupt his training progress. I SWEAR it was tasty!

RECIPES -

I used the cake from this recipe: http://www.health-bent.com/treats/carrot-cupcakes(I used a cake pan instead of cupcakes and adjusted the baking time)

And the frosting from here: http://www.primal-palate.com/2011/04/carrot-cake.html

Workout of the Day:

Five rounds for time:

7 handstand push-ups
7 thrusters 135/95
7 knees to elbows
7 deadlift 245/155
7 burpees
7 KB swings 70/55
7 pull-ups