Crossfit Vero Beach

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)

February 13, 2012

Housekeeping

Alrighty, let's start off Monday with some "reminders":

Don't be late to class! If you come in past the hour, you will have to wait for the next class. This is as much for your safety as it is out of respect for your fellow CrossFitters. You need ample time to warm up and they want to get started on time.

When you come in, please write name on the whiteboard. If we have to run heats, we run them in the order of when people arrive. Claim your spot.

Look at the clock at the end of the WOD and note your time. With 15 people telling "TIME!" at the same time, it gets confusing, so please help us out.

OK...now for a few things to look forward to:

The Paleo Challenge Champ will be announced tomorrow. And I will write a full account of the Boy/Girl Challenge this week.

Welcome Trish!

Workout of the Day:

Three rounds for time of -
400 m run
21 deadlifts 185/120

rest,
 
Three sets of -
Max effort ring dips (bicep to ring, full lock out at top)
Max effort strict pull-ups (any grip, chin over bar, full lock out at bottom)
(alternate between the two movements)

February 11, 2012

Register for the Open

Only 10 days left to register for the Open. For $20, you will get to see how you stack up against CrossFitters all over the world. Five workouts, five weeks, everybody in the world can compete and the best advance to Regionals.

CFVB will be hosting all the Open WODs on Saturdays from February 25 - March 24. Everyone will have a qualified judge and we will verify scores, etc.

Times a-wastin', register HERE.

Workout of the Day:

Push Press 3-3-3-3-3

then,

"Michael"

Three rounds for time of - 
800 m run
50 Back Extensions
50 Sit ups

February 10, 2012

Game Day

I wanted to throw some advice out there for all of the Boy/Girl competitors on what to eat, bring, etc. to the competition.

- Pack items your normally train with - weightlifting shoes, running shoes, belts, tape, wrist wraps or anything else you routinely use. Now is not the time to try something new. Also, wear something you've worked out in before...you may think you look super cute in your new shorts, but they may slide off during the box jumps (trust me on this).

- Bring sunblock.

- For food between WODs, you will want to mainly focus on carbs with a bit of protein and fat. Rob and I like to bring mashed sweet potato, apples and/or a concoction of frozen mixed berries, coconut and chopped almonds (mix all the night before, put in fridge and berries will melt). I also bring along some plain, grilled chicken and/or Boar's Head deli meat. Again, now is not the time to try anything new that could potentially upset your stomach. So, go with things you eat on a regular basis.

- Bring lots of water! I also bring coconut water.

Eat good meals the days leading up to the competition, hydrate and get enough sleep. But most of all, have fun. Everyone is in this together, you learn something and grow from every competition you enter and you've got everyone from CFVB rooting for you!

Full event details/updates, including scoring, movement standards and timelines, are HERE.

If you have any questions or advice, post to comments.

ATTENTION: Jared's grey Do-Win lifting shoes are missing from his cubby. Please check your belongings. He will need these on Sunday! Come forth, sabatouer!


No rep!

Workout of the Day:

Five rounds for time - 
20 push ups (chest to deck)
30 air squats
40 Double unders

February 9, 2012

Kinesiotaping Seminar

Last call for the kinesiotaping seminar with Joe. If you have aches, pains or old injuries, this seminar is a must! Be self-sufficient in your therapies, don't just hope you run into Joe so he can "fix" you.

The kinesiotaping seminar is Saturday, February 18 at 10 AM. A full course description is in our "Upcoming Events" link. RSVP today!

Who is that mystery man?

Workout of the Day:

2 Rounds for max reps (Fight Gone Bad style):

1 minute Pullups 
1 minute Rest
1 minute Front Squat (girls) Thruster (boys)
1 minute rest
1 minute Box Jumps
1 minute rest
1 minute Deadlift (girls) Power Clean (boys)
1 minute rest
1 minute Burpee over bar
1 minute rest

Masters and Scaled weights and movements:
Pullup is chin over bar.
Front Squat and Thruster are 65#
Box Jump is 20"
Deadlift and Power Clean are 95#

RX weights and movments:
Pullup is girls chin over and boys chest to bar
Front Squat and Thruster are 95#
Box Jump is 24"
Deadlift and Power Clean are 135#

February 8, 2012

30-Day Paleo Challenge - Update

We are in the final week of the 30-day strict Paleo Challenge. We started with 25 people and about half have stuck to the no-cheat rule and truly changes their lives. These people are really starting to see some results - looser clothing, more energy, leaner bodies, mental clarity, better performance in the gym.

The official last day is Monday (Feb 13), just in time for Valentine's Day. If you want to be eligible to win a free month of CrossFit, make sure to send me your final weights, photos or measurements by the end of the day on Monday.

For those of you planning a little V-Day celebration, don't get too far off course. Instead of splurging on sugar, enjoy a fabulous meal...maybe lobster or a nice filet. For dessert, have chocolate-covered fruit or get some high-quality dark (75% or higher) chocolate. You can still have a decadent meal and not get side tracked.

I am proud of everyone who has completed this challenge!

Isn't she lovely? Jesse is giving birth to Baby Maddie at the end of next month!

Workout of the Day:

Work up to a medium-heavy squat snatch.

then,

10-minute WOD...

Row for exactly 5 minutes.
Get off the rower and immediately spend the next 5 minutes to establish a 1-rep max squat snatch.

- rest -

Midline:
3 x 10 glute-ham raises
3 x 15 GHD sit-ups

February 7, 2012

Boy/Girl Challenge

This Sunday is the Boy/Girl Intense Challenge at BGI CrossFit in West Palm Beach.

Competitors: Plan on resting Friday and Saturday. On Sunday, registration is from 7:15 to 8:15 AM. First two WODs are posted - http://www.bgiteamchallenge.com/athlete-information/workouts/.

Spectators: come watch ELEVEN teams from CFVB battle it out for the title of "Fittest Boy-Girl Team in Florida!" WODs start at 9 AM.

Who is excited?!

All information, directions, etc. can be found on the event website at http://www.bgiteamchallenge.com

Wall walkin'

Workout of the Day:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 55/35
60 Sit-ups
70 Burpees

- rest -

2 Prowler pushes