September 30, 2014

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Disney Fit Challenge – Recap

This past weekend seven CrossFit Vero Beach athletes competed in the Disney Fit Challenge – Wendy, Rob, Hans, Drew, Mikaela, Liz and Chuck.

It was a GREAT weekend for many reasons:

  1. The venue (ESPN Wide World of Sports) was fantastic.
  2. The weather held out – no rain!
  3. We had a great cheering section – thank you Gary, Helen, Sue, Charlie, Jackie, Joe, Rizza, all the Bagbys, Amanda, Jim, Marten and all the Sullivans…
  4. We kicked butt!

Hans was tied for 2nd overall in the Men’s Rx division, but after the tie-breaker rule was bumped to 3rd. Point blank: he podiumed at his very first CrossFit competition! Furthermore, he was the ONLY male to finish every single event under the time cap.

Rob ended up 5th overall in the Men’s Rx division and won his age group!

Mikaela was 6th overall (right behind a Regional qualifier) and 1st in her age group!

Liz was 9th overall and powered through the last event like a champ, despite racking her shins on the previous event during the box jumps.

Wendy won the Female Rx division and was the only female to finish every event under the time cap.

Chuck finished the Master’s division in 12th, but unlike the Games, he had to compete with men 20 years his junior.

Lastly, Drew was KILLING it the first day, then wisely decided to pull out of Day 2 due to a knee injury. I know he was bummed, as he worked so hard, but he made the right decision.

I think everyone was happy with the weekend and we all had an awesome time together – such a great group we have!

disney group

Workout of the Day
:10
4 sets, each for time of:
10 bench press 155/105
10 Power Clean 155/105
10 strict pull-ups
- rest as needed between sets

Midline:
3 sets of -
10 glute-ham raises
20 Abmat sit-ups

Post your scores to the Whiteboard.

September 29, 2014

Posted on by crossfit in WOD | 3 Comments

Have You Joined Barbells for Boobs? 

In less than 3 weeks we will be holding our Barbells for Boobs event in support of our friends and family who has been affected with breast cancer.

Sign up to raise money or donate to the cause in order to participate in our event.

On October 18 at noon, we will be wearing pink, performing “Grace” and gathering together for a great cause. We are also getting a couple of cider kegs from Orchid Island Brewery. Let’s do this!

To sign up to raise money, visit www.BarbellsforBoobs.org, register and join the CrossFit Vero Beach Team.

To donate: visit our team page HERE. 

steph_sean
We are so proud of this lady for landing a job as a Pastry Chef at the Breakers! BUT…we will miss her so much! Good thing she has a new blog so we can keep up with her…follow Steph and her fabulous recipes (she even posts recipes for Paleo treats) at http://www.whiskybusinessbaker.com

Workout of the Day
5×2 Power Snatch @ 75-80%
then
2 x 20 steps KB walking lunge
then
1000 m row time trial
then
3 x :45 Hollow Body Hold

Post your scores to the Whiteboard.

September 27, 2014

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Mobility Today & Good Luck Competitors 

Don’t forget Joe’s Mobility Class at 10 AM!

Also…we’ve got lots of CFVB athletes competing this weekend!

Rob, Wendy, Hans, Mikaela, Liz, Drew and Chuck will all be throwing down on Saturday and Sunday at the Disney Fit Challenge at the ESPN Wide World of Sports in Orlando. We are all ready! Check online scoring here: http://wodscores.com/Disney_Fit_Challenge 

Kristin has been working and dieting hard for her very first figure show, the NPC Daytona Beach Classic, on Saturday! Work it, Kristin, you look FABULOUS!

julia jump
Julia

HAPPY BIRTHDAY TO THE BONNIE BAILEY!

And Sunday marks two BIG birthdays – BONNIE NOLAN turns 50 and CHUCK SULLIVAN turns 60!

Workout of the Day
:00 
Additional warm-up and prep, focusing on box jumps and shoulder-to-overhead

:10
For time:
15 box jumps 24″/20″ (step down)
20 shoulder-to-overhead 95/65
30 bar-facing burpees
60 double-unders
30 bar-facing burpees
20 shoulder-to-overhead 95/65
15 box jumps 24″/20″ (step down)

Post your scores to the Whiteboard.

September 26, 2014

Posted on by crossfit in WOD | 18 Comments

 Motivation

A little something to get you all pumped for the cleans today…watch Dzina Sazanavets clean 140 kg (yeah, that’s 308 pounds!)

Notice:
- the bar path
- how her chest is positioned over the bar
- how patient she is in staying in her heels before she unleashes with a jump through her heels into full extension
- How she pulls her body under the bar to catch it.

Although this is a full/squat clean, the set up, bar path, etc. are the same as the power clean. The difference is that the bar is “caught” higher (not below parallel).

CONGRATULATIONS to Kelsey who has officially become the first-ever female S.W.A.T. Team member on the Treasure Coast. When she tried out for S.W.A.T. last year, she was eliminated early in the day because she was unable to complete the physical tasks. This past year, she put in a ton of extra work in order to get stronger and SHE DID IT! Words cannot describe how proud we are of her.

Workout of the Day
:00
1 Power Clean + 1 Hang Clean (power or full)
20 minutes to work to a heavy set of the complex

:30
3 sets of:
12 KB front squat 55/35 (one KB in each hand)
10 glute-ham raises

:40
1000 m run @ 80% effort

Post your scores to the Whiteboard.

September 25, 2014

Posted on by crossfit in WOD | 1 Comment

Artificial Sweeteners will Mess You Up!

A new study shows that artificial sweetners may disrupt the body’s ability to regulate blood sugar, causing metabolic changes that can be a precursor to diabetes.

Give up the sodas, Equal packets and processed junk!

Read more about the study HERE. 

SIX HAPPY BIRTHDAYS…ZACH FUNK, JEN WATSON, VIVI, SAM CASS, JEREMY & MIKE OTT (the big 5-0!)!

 peter rest
Peter

Workout of the Day
:10
4 rounds for time of:
15 Russian KB swings 55/35
10 toes to bar
15 dumbell snatches, alternating 55/75
10 hand-release push-ups

:30
Jump rope skill work:
- If you’re just getting comfortable jumping rope, work in singles
– If you don’t have double-unders, spend 10 minutes on them
– If you have double-unders, make two attempts at a max set and/or attempt triple-unders

:40
3 sets of:
:30 box stretch

box stretch

:30 (each leg) couch stretch

couch stretch

Post your scores to the Whiteboard.

September 24, 2014

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Mobility Class This Saturday

Joe will be holding a free mobility class this Saturday at 10 AM. If you have never attended one of his sessions or haven’t been to one in awhile, it’s a must-do. You will learn tricks and tips to maintaining your body and will have the opportunity to ask Joe (a Physical Therapist) questions and get feedback.

mikaela elvis

HAPPY BIRTHDAY GINA KEMPF & STEPHANIE WILSON!

Workout of the Day
:00
Hip band routine
DEMO VIDEO HERE

:10
Back Squat 10×2 @ 75%

:30
2 x 20 steps reverse walking lunge with weight in the front rack position

:40
AMRAP in 6 minutes of:
10-calorie row
10 burpees to a plate

Post your scores to the Whiteboard.

September 23, 2014

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Sleep!

The topic of sleep has been featured on our blog many times – it’s uber-important! So, how to you get better quality sleep?

THIS blog post give you some ideas like keeping the room cool, turning off electronics, etc. All the tips are good ones.

christiana

HAPPY BIRTHDAY MATT THOMAS!

Workout of the Day
:00
2 push jerk + 1 split jerk
20 minutes to work to a heavy set of the complex
Use racks

:25
3 sets of -
Max effort strict chest-to-bar pull-ups
Max effort strict handstand push-up
- rest 2 minutes between sets

:35
3 sets, each for time of:
20 calories on Airdyne
20 ball slams 40/20
- rest as needed between efforts

Post your scores to the Whiteboard.

September 22, 2014

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Barbells for Boobs 

We are excited to announce that we are hosting the Barbells for Boobs fundraiser workout on Saturday, October 18.

In order to participate in “Amazing Grace” (30 clean & jerk for time), we ask that you either register and raise money or donate to the cause. It’s easy to create a page and share it via email and social media so your contacts can donate to you campaign. Just follow the instructions at www.BarbellsforBoobs.org and make sure to join the CrossFit Vero Beach Team.

The Barbells for Boobs organization allows you to earn prizes at different fundraising levels – the first level is $80 to earn the official shirt and so on… (See fundraising rewards HERE.) CrossFit Vero Beach will award the top fundraiser in our gym with a free month!

October is Breast Cancer Awareness month and we all know someone who has been affected. Let’s raise lots of money and awareness for this great cause!

What: Barbells for Boobs
When: Saturday, October 18 at noon
Other details: Wear pink! raise $50 to participate. We will have music and refreshments. It’s going to be a lot of fun!

If you can’t make the event, but would like to donate, visit our team page HERE. 

HAPPY BIRTHDAY CHUCK STEWART & ERIN V (yesterday)!

Congrats to Eric J & Matt and Kelsey & Quanda for their awesome performances at the Palm Beach Parter Throwdown. They placed 8th and 6th, respectively! 

Eric Matt Kels Nanda

Workout of the Day
:00
Warm-Up
Power Clean and Snatch to moderate weight

:15
For time:
75 wall balls 20/14
25 Power Clean 135/85
15 Snatch 135/85

:40
Midline – 3 x 10 Turkish sit-ups (5 each arm)


Post your scores to the Whiteboard.

September 20, 2014

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Don’t Delay

Vero Beast is over 60% full. If you haven’t registered, now is the time!

HAPPY BIRTHDAY GIGI!

HAPPY BIRTHDAY RIZZA (Sunday)! 

 Jason Ray
Ray and Jason

Workout of the Day
:00
Thoroughly warm-up hamstrings for run and deadlift.
Practice movement efficiency for shoulder-to-overhead

:15 
Three rounds for time of:
Sprint 50 yards shuttle
15 Box Jump Overs 30”/24”
Sprint 50 yards shuttle
10 Deadlifts 135/85
7 Shoulder to Overhead 135/85

:40 
Midline: 3 sets of -
8 strict toes to bar
:30 Superman hold

Post your scores to the Whiteboard.

September 19, 2014

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 Go Get ‘Em! 

Best of luck to “Silver & Ginger” (Eric J. and Matt) and “Scale Busters” (Kelsey & Nanda) as they compete Saturday in the Palm Beach Partner Throwdown!

steve maria
Steve & Maria – power couple! 

Workout of the Day
:00
Power Snatch
25 minutes tech work

:30
Back squat 5×2 @ 80%

:40
2 sets, each for time: 800 m run
rest 4 minutes between efforts

Post your scores to the Whiteboard.

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