April 19, 2014

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Master’s Qualifier – Two More Events

The morning classes will do Master’s Max Clean Event 2 as the WOD.

In addition, we will be doing “Amanda” at 1:30 PM. If you’d like to join us for another workout or cheer on our athletes, come on iiiiinn.

busy gym
We love seeing the gym full!

Workout of the Day
Clean (power, full or split) - Find your 1 rep max.

Notes: In this event you will perform a clean for max load. There is no minimum or maximum number of attempts. Your score will be the load you successfully clean. You may not use plates smaller than 1 lb.

**After arriving at your max clean, you will calculate 75% and do as many reps as possible in 5 minutes (this is an addition to our WOD, not part of the Master’s Qualifier)

1:30 Class:
“Amanda”
9-7-5 reps for time of:

MEN 40-44 and 45-49
Muscle-ups
135-lb. squat snatches

MEN 50-54
Muscle-ups
115-lb. squat snatches*

MEN 55-59
Chest-to-bar pull-ups
115-lb. squat snatches*

MEN 60+
Chest-to-bar pull-ups
95-lb. squat snatches*

WOMEN 40-44 and 45-49
Muscle-ups
95-lb. squat snatches

WOMEN 50-54
Muscle-ups
65-lb. squat snatches*

WOMEN 55-59
Chest-to-bar pull-ups
65-lb. squat snatches*

WOMEN 60+
Chest-to-bar pull-ups
55-lb. squat snatches*

*A power snatch to overhead squat is allowed for 50+ divisions.

Post your scores to the Whiteboard.

April 18, 2014

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Master’s Qualifier – Event 1

The first of 4 Master’s Qualifier events will be our WOD today. We have 4 Masters athletes in the top 200 in their age group worldwide – Chuck, Charlie, Diane and Greg.

Let’s do it!

jack bar MU
Jack stopped in for Tuesday’s WOD. He’s a Master’s athlete (45-49 division), owner of CrossFit Winter Park and Vero Native. Good luck Jack! 

Workout of the Day
Master’s Event 3
3 rounds for time of:

MEN 40-44 and 45-49
50-calorie row
15 handstand push-ups
50 double-unders

MEN 50-54 and 55-59
40-calorie row
15 handstand push-ups with 2-in. riser
40 double-unders

MEN 60+
30-calorie row
15 handstand push-ups with 4-in. riser
30 double-unders

WOMEN 40-44 and 45-49
50-calorie row
15 handstand push-ups
50 double-unders

WOMEN 50-54 and 55-59
40-calorie row
15 handstand push-ups with 2-in. riser
40 double-unders

WOMEN 60+
30-calorie row
15 handstand push-ups with 4-in. riser
30 double-unders

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. When you finish each round and return to the rower, you must reset the monitor to zero before rowing again.

Every second counts in this workout. Your score will be the time it takes to complete all repetitions. There is no time cap for this workout.

Post your scores to the Whiteboard.

April 17, 2014

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Junk Food

The following article goes into many of the facts about sugar and insulin I reference in the Paleo Guide that you receive via email when you first join CFVB. It also digs a little deeper and touches on bad fats and food dyes found in junk food.

Are you still drinking sodas and eating fast and processed foods? If so, you must read THIS. 

becca prowler
Becca’s first prowler push

 Workout of the Day

Active recovery day before the Master’s Qualifier tomorrow:

3 x 750 m row
- rest as needed between efforts 

Midline – 3 sets of:
10 GHD sit-ups
10 back extensions

10 minutes – goal/weakness training
Kelsey got her first muscle-up this week…put in the time to overcome your weaknesses

Post your scores to the Whiteboard.

April 16, 2014

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Open Gym Coming Soon

Big announcement: starting NEXT Sunday, April 27 for 6 Sundays, we will be testing out an Open Gym concept. Here’s how it will work:

- Each Sunday, from 11 AM to 1 PM, the gym will be open for experienced CrossFitters to come in and practice skills, work on lifts, make up a WOD from earlier in the week that he or she missed, etc.
- There will be a coach at this session who will be able to give feedback, start the clock, provide some instruction, etc.
- Any CFVB member who has been CrossFitting for 6 months or more is welcome to come.
- You may come any time within the 2-hour window, however you must be finished by 1 PM.
- This session will be in addition to your membership, so will cost a $5 cash drop-in fee.

We are hoping that this will allow you to work on weaknesses, fine-tune lifts, etc. under the watchful eye of a CrossFit coach. Because everyone will be doing something different and the coach is there to hop around and help everyone, we are limiting it to our experienced members who need minimal instruction. New members: once you get a little more experience under your belt, you are more than welcome to take advantage of Open Gym.

Note: we are initially testing this for 6 weeks. If it’s a hit, we will keep Open Gym as a regular part of our schedule. If it’s not well-attended, we will nix it. So, use it or lose it!

Amanda KBS
Amanda, back to getting buff after the baby!

Workout of the Day
:10
Every minute on the minute for 16 minutes
Odd – 3 Power Cleans men: 185-225/women: 135-155#
Even – Ring Dips men: 10/women: 5

:40
Every minute on the minute for 12 minutes
Odd – 10 Shoulder-to-overhead 135/95
Even – 10 Burpees over bar

Post your scores to the Whiteboard.

April 15, 2014

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Details for Masters Qualifier 

The four events that make up the Master’s Qualifier will be announced Thursday evening at 8. We will program these events as our WODs on Friday, Saturday and Monday. We will also have an additional event/workout time on Saturday at 1:30 PM.

Plan on doing these workouts in support of Diane, Greg, Chuck and Charlie!

joanne prowler
Joanne

Workout of the Day
For time:
80 calories Airdyne (10 minute max)
800 m run
40 double-unders
4 rope climbs
20 burpee box jumps 24″/20″
20 deadlifts 225/155
10 handstand push-ups (men: hands on 45+10 plates/women: hands on 25 plates)
10 bar muscle-ups

Post your scores to the Whiteboard.

April 14, 2014

Posted on by crossfit in WOD | 25 Comments

Monday Housekeeping

  • Claim items left at the Anniversary party before we toss them.
  • If you have borrowed our Paleo books, please return them so others can check them out.
  • The Master’s Qualifier starts Friday. Stay tuned for details and additional workout times for Saturday.

HAPPY BIRTHDAY BROOKS & CHELSEA!

IMG_9412
It’s official!

Workout of the Day
:10
1 Hang Squat Clean + 2 Front Squats
Start at 155/105. Move up 10 lbs each set until failure.
Must do a minimum of 6 sets.

:30
3 sets each for time of:
50m Prowler Push 140/100 (In case of rain, 20 cals on Airdyne)
5 Power cleans 185/115
- rest 2 minutes between sets

Post your scores to the Whiteboard.

April 12, 2014

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don't give up

Workout of the Day
Event 2 of 2012 Regionals

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

*17-minute time cap

Post your scores to the Whiteboard.

April 11, 2014

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Membership Update

I am happy to announce the the gym is busier than ever! Not only do we have lots of new faces, but everyone has really been consistent with their workouts (I haven’t had to send too many “check in” emails lately!).

Just an FYI: Because we are at max capacity in the 4:30 PM and 5:30 PM classes, we are requiring anyone who joins CFVB from this point forward to attend any class but these two (i.e. we are closing these two classes for current members only). As we grow, we are dedicated to maintaining quality, which is the reason behind this decision.

Most new athletes are coming to us because our current members referred them. So, we thank you tremendously for helping us grow!

AM class 2
No better way to start the day 

Workout of the Day
:00
Behind the Neck Split Jerk (using racks) DEMO VIDEO
- 20 minutes of tech work, get to a heavy single

:25
For time
3 Muscle-ups
6 Thrusters 135/95
6 Muscle-ups
9 Thrusters 135/95
9 Muscle-ups
12 Thrusters 135/95

Post your scores to the Whiteboard.

April 10, 2014

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Coming Soon: The Masters Regional

Congratulations to Diane, Chuck, Charlie and Greg who all qualified for the Master’s Regional by placing in the top 200 in their age division in the WORLD!

In order to determine who goes through to the Games, CrossFit HQ has organized a Master’s Regional that will take place April 18-21 at gyms worldwide. It will be set up like the Open, where we perform the workouts at CFVB with judges. This time, our qualifying Masters will have to also video their performances and submit them online.

In order to give our athletes an extra boost, we will also make these Regional events our WODs so that you can test yourselves as well as support our athletes.

The events will be announced at 8 PM on Thursday, April 17. We will do one WOD on Friday; two on Saturday; and one on Monday. More details and a schedule will be posted on our blog as information is released to us.

Plan on working out and cheering on our amazing athletes!

dana HS
Dana working her freestanding handstand

Workout of the Day
:10
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings 55/35
12 pull-ups

:30
10 minute jump rope practice:
- double-unders or triple-unders

:45
Midline – 3 sets of
Max L-sit
:30 superman hold

Post your scores to the Whiteboard.

April 9, 2014

Posted on by crossfit in WOD | 3 Comments

The Athletes of CrossFit Vero Beach

 Workout of the Day
:00
Back Squat 5 x 2 @ 85%

:20
Push Press 5 x 2, heaviest possible

:40
21-15-9
Back Squat (from floor) 135/95
Shoulder to Overhead 135/95
*use same bar for both movements

Post your scores to the Whiteboard.

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