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Free WOD this Saturday
Bring your friends and family to the 9 AM class this Saturday...show 'em how it's done!
Kelly and Jen (Team Wolf Gang), after a partner WOD
Workout of the Day:
Full Snatch 1-1-1-1-1
Snatch High Pull 3-3-3-3-3
Back squat 2-2-2-2-2
Bonus (if time) - 2 prowler sprints to 75 m and back, 90/50
Missy, Friend of CFVB and owner of CrossFit Fort Pierce, won the Master's division of the Heraean Games this weekend!
Workout of the Day:
Seven rounds for time -
7 front squats 165/110
7 chest-to-bar pull-ups
- rest -
(1 power clean + 1 hang power clean + 1 push jerk) 1-1-1-1-1-1-1-1-1-1
do not drop bar during the complex, each set consists of 3 lifts
Partner WOD Saturday
The last year was a rough one for Neil - shoulder and heart surgeries...but he's back!
Workout of the Day:
Competitors: Spend 5-10 minutes practing a partner carry.
then,
Final WOD from the 2011 Boy/Girl Challenge -
AMRAP in 15 minutes:
15 box jumps 24"
15 burpee-over-partner
150-foot sprint
- use 1 box per team, split up work any way you want, both members must run together and cannot start the next round until both have returned to the box.
Housekeeping
- Registration for the CrossFit Open starts February 1. The first WOD is announced Feb 22. Our regional date has been announced - April 27-29 (located hasn't been announced yet)
- The next Free WOD is Saturday, Feb 4 at 9 AM
- Brian's upcoming Oly Lift classes are Saturday, Feb 4 and Sunday Feb 12 (this is a change in date) at 10 AM. PThe first class is starting to fill up, so sign up if you are planning on participating.
- Joe's Kinesiotaping seminar is Saturday, Feb 18 at 10 AM.
- Remember to check the Member Business Directory (link on the left side of our website). It's been updated. If you want to be included, shoot me an email.
Tiney, practing handtands on vacation in the Virgin Islands
Workout of the Day:
Three rounds for time -
800 m run
3 rope climbs
12 thrusters 135/95
Boy/Girl Challenge - Updates
The roster of team for the Boy/Girl Challenge has been released here: http://bgiteamchallenge.com/register-for-the-competition/event-information/
To note:
- There are some beasstly teams registered, some of which include Games athletes.
- Half the Masters teams are from CFVB!
We will have a team WOD again this Saturday. We are less than 3 weeks away from the fun!
Michele reaches her January goal of a 15' rope climb!
Workout of the Day:
Two rounds for time -
30 double unders
30 push-ups
30 KB swings 55/35
30 Abmat sit-ups
Two 50 meter prowler pushes (25 meters down and back, heavy)
Midline: 3 x 10 weighted back extensions
Gorilla Gauntlet Games
Who is up for an obstacle course competition? The Gorilla Gauntlet Games will be held Saturday, February 18 in Lakeland. This is a "dry" course with 32 obstacles like a wall, rope swing and tire flips.
For more information, check out http://www.gorillagauntletgames.com/
Registration is $60, but until January 31, it's "buy one get one free." Johnny has signed up for the 11 AM heat, so if you plan on participating, meet your fellow CrossFitters there!
Atilla, Tay and Rizza
Workout of the Day:
5 x 3 snatch high pulls (VIDEO - use a weight in which you can pull to your chest with no knee rebend)
5 x 3 tall snatches (VIDEO - no knee/hip bend; rapidly pull into teh catch position; this will not be heavy)
5 x 3 overhead squats
3 x 100-meter shuttle runs (50 meters down and back, touch ground). These will be done on the minute.
Paleo Check-in
We've got a group of ladies who are doing fantastic on the Paleo Challenge...posting their food logs on our message board, asking questions and feeling great! Some of you are MIA already. Please reach out to me with your food logs, questions, etc. Only 20 more days to go with the detox. The results are going to be amazing!
Jim A, Tom, Steve, Rosanne and Margaret W - Warrior Dashers!
Christina, before and after!
Workout of the Day:
Games Preview
Charlie is mentioned in some pre-Games coverage!
http://games-beta.crossfit.com/article/2012-regional-preview-south-east
Workout of the Day:
Filthy 50!
(If you'd like to do this workout as a team of two, each team member is still responsible for 50 reps. Therefore, you will have to tally up 100 reps before moving on to next exercise).
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#/35#
50 Back extensions
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders
