Crossfit Vero Beach

January 1, 2012

Happy New Year

December 31, 2011

Last WOD of 2011!

Come on in...8 and 9 AM classes only today.

Workout of the Day:

For time -

Buy in - 800 m run
then, 3 rounds of -
20 hand-release push-ups
10 hang power snatch 95/65
2 rope climbs
Cash out - 800 m run

December 30, 2011

First...HAPPY BIRTHDAY DIANE!!

30 Days of Paleo

Coming soon to CFVB: 30-Day Paleo Challenge/Detox 

It's time for a change! Many of you have gotten derailed over the holidays. Some of you are looking for a jump-start to better nutrition. Others want to make 2012 their best year yet. Whatever the reason, it's time to buckle down and make your health your priority. And optimal health is all about your DIET.

I will be leading a 30-day strict paleo challenge with NO CHEATS. That means no grains, no sugar, no dairy, no legumes, no processed food and no alcohol for 30 day. (You know, the way you SHOULD be eating.) No cheats means no cheats. I don't care whose birthday, anniversary, reunion or wedding it is. You've slacked off long enough. Quit making excuses.

Although weight loss isn't necessarily our main focus for this challenge, you will lose body fat if that's your goal. And those of you who are already thin and eat whatever you want - you aren't doing yourself any favors. We welcome you to give this a shot. It will positively affect your mood, health and performance.

We aren't picking winners this time...if you stick to the plan, you end up a winner anyway. However, we are here for you every step of the way - advice, feedback, ideas, review of food logs, etc. Nothing makes us happier than to see our CrossFitters change their lives and we will support you any way we can.

Here are the details:

Kick-off meeting/Paleo explanation: Thursday, January 12 at 5:30 PM (at CFVB)
30 days starts: Monday, January 16
30 days ends: Tuesday, February 14
Cost to participate: $20
Open to members only!

Please sign up at the gym by January 9, so I have enough materials to hand-out at the meeting.

Think you can't make much progress in 30 days? Think again...

Workout of the Day:

Three rounds for time -
7 squat clean to thrusters 155/105
50 double unders
15 toes-to-bar

- rest -

3 x 10 strict pull-ups

December 29, 2011

Negative Thoughts

Can't. Won't. Never. These words can hold you back from your goals. There is power in positive thinking, so it's necessary to learn to squash negative thoughts. Here are some tools...

1. First, be conscious of your negative thoughts. If you have a habit of doubting yourself, become self-aware of that attribute so that you can change behavior.

2. As soon as you identify a negative thought ("Ugh. That weight is heavy. I won't be able to lift it."), STOP! Replace your bad thoughts with good ones. ("I've totally got this!")

3. Check your posture. Put your body in a position of power. Breathe.

If you put these three tips together, it can be quite effective. Identify negativity => replace with positive words => stand up straight, breathe => conquer what's in front of you.

Death by Fran

Workout of the Day:

Three rounds for time -
300 m row
30 box jumps
30 wall balls
*20-minute time cap

Midline: 3 x 15 unbroken GHD situps (or 3 x 30 Abmat sit-ups)

December 28, 2011

 "A great pleasure in life is doing what people say you cannot do"
            -Walter Gagehot

Workout of the Day:

For time -
21-15-9
Deadlift 225/155
Meters, handstand walk
*if you cannot walk on your hands, do handstand push-ups

4x100m Shuttle Run (25m down and back twice, touch ground)
– These are ALL OUT sprints. Rest between efforts the same time it took you to complete shuttle Notes: Set targets/cones 25m apart.

December 27, 2011

New Year's Eve Schedule

The only change to the schedule this week is that we will  have two classes only on Saturday, December 31 - 8 and 9 AM. Last WOD of 2011!

Christmas eve at CFVB

Workout of the Day:

AMRAP in 7 minutes -
5 hang power cleans 155/105
5 burpees over bar

- rest -

5 sets of 1 split jerk + 1 rack jerk (behind neck) at 80% of max

December 26, 2011

New Year's Resolutions

We, the members of CFVB, resolve to:

1. Clean off the chalk we use from the equipment.
Powdered donut.

 2. Never leave random plates on the ground.  We will properly place weights, on their appropriate stack, using PVC inserts.

Lil stragglers

3. Stop dropping bars with 10# plates on them, as they bounce wildy and can cause injury to people and/or walls.

Poor wall.

4. Wipe down our mats when we sweat and get chalk on them.
Hey baby, who wants to lay on me?

5. Return Abmats to their place after using them to stretch against the wall.
Lonely little mat. 

6. Stack boxes neatly after use.

Mother always said, "A place for everything and everything in it's place."

Workout of the Day:

"Fran"

For time:
21-15-9 reps of -

Thrusters 95/65
Pull-ups

- rest -

Back squat 2-2-2-2-2
3 sets of 10, Band-resisted glute ham raises

December 25, 2011

December 24, 2011

Come in at 8 or 9 AM today...get your WOD in before the holiday!

Jeremy wrote his short-term goal on the board, then proceeded to acheive it! Have you posted your goals yet?

Workout of the Day:

Master's Chipper from the 2011 Infidel Throwdown

For time -
10 handstand pushups
15 Power Snatch 95/65
1 Rope Climb
15 Push Press or Jerk 95/65
15 Power Cleans 95/65
2 Rope Climb
15 Front Squats 95/65
10 Power Snatch 95/65
3 Rope Climb
10 Push Press or Jerk 95/65
10 Power Clean 95/65
4 Rope Climb
10 Front Squats 95/65
10 Handstand pushups

*20-minute time cap (at the competition, the time cap was 12 minutes)

December 23, 2011

Think your commercial "fresh squeezed" orange juice is really fresh?

Think again - http://www.foodrenegade.com/secret-ingredient-your-orange-juice/ 

Packed house at the holiday WOD

Workout of the Day:

Three rounds for time -
7 muscleups
21 dumbbell thrusters 35/20

- rest -

3 sets of max effort weighted pull-ups 35/20
*scale as necessary. If you cannot do pull-ups with weight, then use a band that has less resistance than you are used to.