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Words to CrossFit By
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
- William Faulkner
Joe, looking at heavy weight.
Workout of the Day:
Three rounds for time -
500 m row
15 box jumps 24"
rest -
Power clean 2-2-2-2-2
Last Day of November
Can you believe tomorrow is December?! Reflect back on the year. What have you accomplished? What have you fallen short on?
Starting thinking of some goals...it's almost time to wipe the goal board clean and set some new ones for 2012.
Jimmy, Crossfitter and martial arts enthusiast
Workout of the Day:
"Bradshaw"
10 rounds for time -
3 handstand push-ups
6 deadlifts 225/155
12 pull-ups
24 double-unders
Olympic Lift Class
Don't forget - the monthly Olympic Lifting class will be held this Friday (12/2) at 7 PM (immediately following the 6 PM CrossFit class). Sign up on the whiteboard next to the office.
$10 for a better clean, jerk and snatch!
John Y.
Workout of the Day:
Five rounds for time -
6 hang power cleans 115/75
6 steps, weighted walking lunge 115/75
10 ring dips
10 knees to elbows
Midline: 3 max effort weighted plank holds, 45#
Elena, a little powerhouse
Workout of the Day:
"Helaine"
For time -
Run 400m
21 handstand push-ups
21 pull-ups
Run 400m
15 handstand push-ups
15 pull-ups
Run 400 m
9 handstand push-ups
9 pull-ups
then,
GHD sit-ups: 3 sets of 20 reps (unbroken). rest 60 seconds between sets
Miscellaneous Info
Remember: Friday classes will be held at 7, 8 and 9 AM only.
Rosanne wanted me to pass on a huge "THANK YOU" for donating to the food drive for Fellsmere Elementary. They are very appreciative and you are all making many families have a brighter holiday.
December's Olympic Lift class will be held Friday, December 2 at 7 PM. We are testing out a new day/time, as the weekends get pretty hectic for everyone around the holidays. Sign up now!
The CFVB holiday party is next weekend (Saturday, December 3 at 5 PM)! If you haven't signed up yet, please do so by Wednesday. The dress code is festive casual. If you are undecided on what dish you should bring, consider vegetables (we have lots of people signed up for meat, salads and desserts). If you need Roger & Sally's address, let me know.
Cameron safely made it to Canada. His road trip is documented here: Download Florida to Canada.
Team "Rich & Handsome" on the wheelbarrow
Workout of the Day:
"Clash of the Fittest" WOD #1
For time -
12 thrusters 135/95
5 bar-facing burpees
12 sumo deadlift high-pulls 135/95
5 bar-facing burpees
12 push jerks 135/95
5 bar-facing burpees
12 overhead squats 135/95
5 bar-facing burpees
12 front squats 135/95
5 bar-facing burpees
* 10-minute time cap
then,
Weighted dip 2-2-2-2-2
Weighted back extension 3 sets of 10
Happy Thanksgiving
Of course, we are thankful for the "big things" - family, friends, our health, Gigi and Leon. And all of YOU, our awesome members who have also become friends. There are also lots of little things associated with our CrossFit gym that also make us happy.
We are thankful for...
- The people who make comments on the blog. It makes the daily posts worth the effort. (the sarcastic and funny remarks are especially appreciated.)
- Members who do their research and come in prepared for the WOD
- Joe, for selflessly helping people with their aches and pains and for leading the free WOD each month
- People like Diane, for always making everyone feel welcome, especially the newbies
- Chase and Karl for cleaning the gym every weekend
- Our pregnant members, who are coming in consistently and serving as an inspiration to everyone
- The CFVBers that have realized that a good diet makes all the difference in their health, appearance and performance...you guys have become walking advertisements for us!
- Everyone who comes in with a smile on their faces, even at 5 AM.
- The people who understand Rob's "looks" and find them to be part of his charm.
- Our 50+ crowd who prove that age is just a number.
- Sally and Roger for hosting the holiday party
- People like Jim A, Sandy and the Blais' who have been with us since we first opened
- PRs, and watching people get them
- Rest days
What are you thankful for?
Let's Talk Turkey Day!
(from RobbWolf.com)
Ready or not, here it comes... The yearly Thanksgiving feast is upon us. Here’s a friendly reminder as to just how 'sweet' an average T-Day meal can be. Let’s take a quick look at what’s on the table. Turkey, mashed potatoes, gravy, stuffing, sweet potatoes, cranberry sauce, corn, bread, pies... All the temptation, along with family and peer pressure makes it extremely difficult to stay Paleo. While one traditional holiday meal will not undo the results of months of Paleo eating and hard training, an entire holiday season of eating this way could.
An average Thanksgiving meal consisting of:
Raw vegetables with 2 tablespoons of Ranch dip
2 crackers with cheese
6 ounces of turkey (this part is safe!!)
1/2 cup mashed potatoes and gravy
1/2 cup sweet potatoes with marshmallows
1/2 cup stuffing
2 dinner rolls
1/2 cup corn
1/4 cup cranberry sauce
1 slice of pie
...contains the equivalent of nearly 1 cup of sugar!!
This one meal has the potential to set you back about 3000 calories too! Putting that into perspective it would take a 160 pound person 4 hours of running, 5 hours of swimming, or a 30 mile walk to undo 3000 calories! Considering that watching football and/or taking a nap post meal is more than likely the reality, it’s unlikely that much of the excess will be ‘burned off’.
Enjoy your Thanksgiving feast, but choose wisely! Don’t waste time with the ‘not so great’ stuff (corn, dinner rolls, jello salad…) and indulge in a moderate amount of your favorites. There is no need to leave the table stuffed and suffer from a 3 day ‘food hangover’ after one meal. Play it smart. You’ll be thankful you did!!
Workout of the Day:
Row 500 m
- rest exactly 4 minutes -
Row 500 m
* in "rest" period, do as many double unders as possible in 4 minutes
* record time for each 500 m interval and number of double unders
Rest. Then,
AMRAP in 5 minutes: toes to bar
Thanksgiving Schedule
Please note the schedule changes this week. We are open every day but Thursday, so come in and work off the turkey day treats!
Monday - Tuesday: regular hours
Wednesday: last class is 6 PM
Thursday: closed
Friday: 7, 8, 9 AM only
Saturday: regular hours (6, 7, 8 and 9 AM)
Workout of the Day:
Squat snatch + 1 overhead squat: 1-1-1-1-1
then,
AMRAP in 8 minutes:
15 burpees
10 power cleans 185/120
