Crossfit Vero Beach

February 25, 2012

Let the Games Begin!

Competitors: Don't forget to log onto your Games profile and submit your scores ASAP so we can verify them by 5 PM Sunday night. Please don't wait until the last minute.

I'm at a training camp all weekend...doing the WOD there. This is a test of mental fortitude and your "engine".  I know 7 minutes of burpees will be mundane, but we can't control what the WOD is....put your game faces on and give it everything you've got!

Workout of the Day:

Open WOD #1
AMRAP in 7 minutes: Burpees

- rest -

Hang squat clean 2-2-2-2-2  205/135 for all sets

February 24, 2012

WOD 1

Who loves burpees?! WOD #1 of the Open is as many burpees as possible in 7 minutes. Everyone will do this WOD on Saturday; competitors at 9 AM with a judge.

Standards are chest/thighs to the ground and both hands hit a target 6" above your max reach. Review the standards video below.

Get your head right...we do burpees all the time, it's only 7 minutes!

Workout of the Day:

Four rounds for time -
Run 400 m
Row 400 m

February 23, 2012

New Shirts

We are going to print a new batch of CFVB shirts...right in time for Games season. Post your ideas, slogans, color preferences, etc.

Workout of the Day:

Eight rounds for time -
10 burpees
15 jumping, alternating lunges
20 double unders
25 yard shuttle sprint (5 x 5 yards)
- rest exactly 90 seconds between rounds

February 22, 2012

Today's the Day!

The Open WOD is announced at 8 PM on Wednesday at games.crossfit.com

We have 23 people from CFVB signed up! Can you feel the excitement?!

Workout of the Day:

AMRAP in 12 minutes of -
5 Power clean 155/105
7 Toes to bar
100 m sprint

- rest -

Front squats, heaviest possible 2-2-2-2-2

February 21, 2012

Guuuurls Event 

Alright ladies, it's time to socialize in something other than spandex and sweat! The CFVB girls are getting together for conversation, laughs and a little vino. Please mark your calendar for Saturday, March 10 at 4 PM at the Blue Star Wine Bar.

Attila is a model for Joe's kinesiotaping seminar.

Workout of the Day:

Seven rounds for time of:
1 Rope climb
10 Wallball shots, 20/14
15 Kettlebell swings, 55/35
20 Double-unders

Midline: 
3 X 15 Reverse Hyper or weighted back extensions
3 X 15 Unbroken GHD Situps

February 20, 2012

Plan for the Open

The first Open WOD will be announced Wednesday. It will be our workout of the day on Saturday. Everyone who works out that day will do the Open WOD at the class they attend, competitors will do it at 9 AM with a judge. This is the plan for each Open WOD. If you cannot make it on Saturday at 9 AM, please contact me to make arrangements to do it at another time.

If you are interested in being a judge, please contact me. You must have an in-depth knowledge of the movements and what constitutes full range of motion. You must not be afraid to call a "no rep." The judging at CFVB will be legit and fair. Competitors can also be judges, as we will most likely have to run heats.

All competitors and judges will be required to watch the standards video on the Games site each week. We will also post the video to our blog. Prior to the WOD, we will go over range of motion/standards and address any questions.

All competitors are also required to submit their scores online by Sunday night. We will verify if the scores submitted are correct. Please don't wait until the last minute to submit.

The 2012 Open is almost here...we can't wait to see what workouts HQ comes up with. This is going to be fun!

 

Workout of the Day:

For time -
9-6-3 reps of:
Bar muscle-up
Squat clean to thruster 185/120

- rest -

5 sets of: 2 high-hang snatch pulls + 1 high-hang squat snatch
4 sets of 3 behind the neck push press, snatch grip

February 17, 2012

A Complete Program

Some people walk through our doors thinking CrossFit is like an aerobics class, you drop in when you feel like it and you still need to hit the "regular" gym in order to get in shape. Those people haven't yet "gotten" what CrossFit it all about.

We don't want you to merely come in, look at the WOD board, do a half-assed stretch, go through the motions and leave sweaty. We expect so much more from you. We want you to remember the movements, "feel" when you are doing something right, ask questions, do research/watch videos, push outside your comfort zone, stay after class and practice. Anybody can pedal a spin bike, we expect more. We consider you an athlete.

Your success doesn't happen overnight, but over years. Technique improves, you get stronger, faster, more flexible. It's work. It's commitment. But it's totally worth it.

Less than a week left to sign up for the Reebok CrossFit Open! If you are registered, make sure you have chosen CFVB as your affiliate so you are included in our roster of athletes.

Kelly and Jen...winning!

Workout of the Day:

Spend 20 minutes working the hang squat snatch.

Then,
Five rounds for max reps of:
Overhead squat 155/105
Toes to bar
- Go immediately from OHS to TTB, but rest as needed between rounds

February 16, 2012

FarewEL!

I am sad to say that our, dear, sweet El is moving away. He has accepted a great job opportunity in Houston, so let's get together to say goodbye and wish him the best.

El's send-off will be this Saturday (2/18) at 6 PM at the Kilted Mermaid.

We will miss you!

Elliott, CrossFit Superhero

Workout of the Day:

AMRAP in 7 minutes -
5 KB swings 70/55
10 pistols, alternating
15 hand-release push-ups

- rest -

Two, 500 meter row sprints. ALL OUT EFFORTS. Rest 2-3 minutes in between rows

February 15, 2012

Challenge Recap

By now, you’ve probably heard that the Boy/Girl Challenge was a great event! CFVB brought the most teams to the competition and also had the best cheering section.

In the end, two CFVB teams were on the podium - Silver & Gold (Charlie and Sue) won the Masters division and Wolf Gang (Jen and Kelly) won Scaled – yay!

Some other highlights…

- T-N-T (Tiff and Tay) were given a special award for having the lowest combined age of 30! They were the only teen team and they worked HARD. Tiff had been sick, but it didn’t slow her down. And despite bone-chilling temperatures, Big Tay still managed to remove his shirt mid-WOD. Ab-rageous!

- Our first time competitors were Jen B, Jen M, Kelly K, Bryan, Diane, Attilla, Tiff, Tay, Patty, Joe, Greg, Melibe and Jared.  Attilla was a last-minute partner change for Team Chest Nuts and had less than two week to prepare for the event. And he killed it!

- Quite a few people got Snatch PRs during WOD #1.

- Wob (Wendy and Rob) won WOD #2 in the Rx division.

- Sloppy Seconds (Rachel and Chris) won WOD #3 in the Rx division.

- The special tests, which allowed teams to score extra points, were both exciting and difficult. One test was 100 consecutive double-unders. Chris got 99.

- Proving the cliché “every second counts” true, Wob was 1 point from making it to the podium. That equated to passing one more special test or rowing 7 meters more on WOD 1. Ouch.

A huge THANKS to our cheerleaders - Sally, Roger, the Athertons, Lucy, Bethany, Sundra, Rizza, Kate, Brenda, Tom K, Alyssa, Jared K, Mama Gabor, Mama & Papa Clendening, Kristi, Tara, Chris, Justin, Rodaina and Baby A (am I forgetting anyone?)

I am also happy to report that all friendships and marriages are firmly intact!  

Post your thoughts, memories, etc. of the Boy/Girl Challenge to comments.

The end! (more photos on the CFVB Facebook page)

Workout of the Day:

5 sets of: 1 power jerk + 1 split jerk, heaviest possible

Front squat 3-3-3-3-3

Midline:
3 x 10 GHD sit-ups
3 x 10 Weighted glute-ham raise

February 14, 2012

Paleo Challenge Winner

First, congrats to everyone who made it through the 30-Day Paleo Challenge with no cheats! As with all of our Paleo Challenges/Contests, not everyone who started actually finishes. But, the ones who did saw amazing results - aesthetically, mentally, performance-wise.

I want to give big shout-outs to Keesha, Kim, Suzie, Stella, Jenna, Jeremy, Liz, Lil Rach, Melibe...These people logged in their meals online daily, were consistent in their workouts, displayed amazing attitudes and shared recipes, advice and support. They are ALL winners.

Suzie seemed to be the biggest motivator on the message board. And she is challenging all the others to keep going...one month at a time. Suzie was looking to lean out and she did exactly that. Her before & afters are awesome!

Stella came in with the boot camp mentality of counting calories and had to wrap her head around eating more fat than she was used to. She is a Paleo convert now.

Keesha, Lil Rach, Jeremy and Jenna weren't new to Paleo, but wanted the extra accountability. Liz and Melibe were already active with sports outside of CrossFit, but wanted an edge and jumped into Paleo full-force. Liz had probably the hardest start (low energy, dry mouth, etc.), but she stuck to it and soon saw the benefits.  Liz's mom joined her and lost 15 lbs.!

I am very, very proud of all of you. One person stands out at the winner and will receive a month of unlimited classes for free. This person lost a total of 11 pounds and 6 inches in 30 days. Her before and after photos are AMAZING! I can't wait to see her flourish even more.

Congrats to KIM KUJANEK!

Kim Loves Paleo!

Happy Valentine's Day! What do you LOVE most about CrossFIt? Post to comments.

Workout of the Day:

AMRAP in 10 minutes -
3 rope climbs
5 hang squat cleans 155/105
25 double unders

- rest

4 sets of:
Push prowler to 50 m, sprint back (without prowler)