September 28, 2015

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Friday Reminders

Don’t forget, our Wine & WOD event today following the 5:30 PM class. Mike Sanford is bringing wine from Italy, courtesy of Prestige Imports, and will be teaching us all about them as we taste!

Also …Vero Beast Registration is open to CFVB members. Check the “Vero Beast” link on this website for details 9to the right). After one week, we will open registration to everyone, so get in early! See a coach if you have any questions about Vero Beast.

steph sullivan rope
Steph. When you’re cool, the sun shines 24 hours a day!

Workout of the Day
Barbell warm-up/drills

Every :30 for 2 minutes:
1 Power Snatch 165/110; Rx: 135/95; Masters 55+: 115/75 or ~60% of 1 RM

– rest 3 minutes

Every :20 for 2 minutes:
1 Power Snatch Rx+: 155/105; Rx: 115/75; Masters 55+ 95/55 or ~50% of 1 RM

– rest 3 minutes

Every :10 for 2 minutes:
1 Clean & Jerk Rx+: 135/95; Rx: 105/65; Masters 55+: 75/35 or ~40% of 1 RM

2 sets of:
8, each arm, Dumbbell kneeling 1-arm press

3 sets of:
8 glute-ham raises
10 Russian KB swings 70/55
10 toes-to-bar

Post your scores to the Whiteboard.

August 27, 2015

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Christina and Johnny Z

An exciting update on two of our coaches…

Christina, our CrossFit Kids coach, has just started massage school at the Space Coast Health Institute. And Johnny, who you all know as an Assistant Coach in classes, is in his first week of the PTA (Physical Therapy Assistant) program at IRSC.

This further education will no doubt help them become better coaches by better understanding the human body. We pride ourselves as having a diverse group of coaches who excel not only at coaching CrossFit and Olympic lifting, but also programming, mobility, nutrition, etc. We encourage our coaches to continually learn from outside sources and we are excited to see them grow as professionals!

Reminder: 6;30 PM meeting tonight for those of you competing or interesting in competing in the Weightlifting meet on October  17.


rach rope charlie jump BW

Workout of the Day
1 set: 200 m sled push 90/50

– recover 

Pacing drill
Three sets, each for time of:
25 wall balls 20/14
500 m row
– recover 3 minutes between sets
– pace sets at 75%, 85%, 95%

Goals – choose: work on handstand (free-standing or getting comfortable kicking up on wall), handstand walking or double-unders

Post your scores to the Whiteboard.

August 26, 2015

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The term “macros” is getting a lot of buzz in the diet and nutrition world. Many people who are tracking their macros are posting photos online of brownies, ice cream and cereal and claiming that they can eat anything they want and still reach their nutrition goals.

It’s causing a lot of conversation and argument and this post will serve as my opinion and advice when it comes to the macro debate.

First, a little explanation: macros are macronutrients – protein, fat and carbs. The correct amount of each macronutrient can be calculated and tracked so that you can reach specific goals, be it gaining weight, losing it or impacting performance. This approach has been called different names like “flexible eating” and IIFYM (if it fits your macros).

Does tracking of macros work? ABSOLUTELY! It allows you to add precision to your diet so that you maintain the correct caloric balance to reach your goals. I’ve actually been tracking my macros for more than eight months straight and I’ve never been leaner or stronger.

The biggest barrier to success in tracking macros is that it requires weighing and measuring EVERYTHING you eat and drink on a DAILY basis and logging it into a diet app to make sure you hit your totals.

Say that it is determined that you should be eating 275 grams of carbs, 150 grams of protein and 45 grams of fat on a daily basis. Then, you must specifically hit those totals, within a few grams, CONSISTENTLY. Not two days of perfection, then go off plan for three days, come back for a couple of days, then blow it on the weekend. That will not work.

Tracking your macros has everything to do with being honest with yourself. If you decide on dessert…log it. If you go out for drinks…log it. Log EVERYTHING. Don’t be in denial about what you put in your mouth. Life happens and won’t hit your numbers 100% of the time. But, know that the less you hit your target numbers, the less success you will have.

I’ve tracked every single day without fail for 248 days and I hit my macro totals using real food 95% of the time. Notice, I said REAL FOOD.

This brings me back to the aforementioned posts on social media where your friends are claiming that they can eat anything they want as long as they hit their totals. They are eating donuts, cereal, candy, etc. and they are losing weight. Sure, you can eat those things to reach your goals and you can lean out (after all it’s about calories), but are you really fueling yourself for performance and long-term health?

One of the biggest benefits of tracking macros is that you CAN work in indulgences – wine, pizza, cake, etc – on occasion and not go over your totals. It’s a checks and balances system. But, 275 grams of carbs from potatoes, bananas, rice, sweet potatoes and plantains is not the same as 275 grams of carbs from straight up sugar. For one, you are going to eat far less and be hungry. For two, it’s not proper fuel, fit for an athlete. And for three, you will miss out on micronutrients you get from real food.

I know for a fact the people who are glamorizing tracking macros by posting photos of ice cream are also eating whole foods most of the time. But, posting photos of chicken and broccoli isn’t sexy.

So, do I think that people should and can be tracking macros. YES! But, I believe greatly in food QUALITY. And realize the magic lies in hitting those numbers and achieving the caloric balance. If you don’t hit them, it won’t work. I’ve worked with at least 30 people at CFVB on this and maybe 15% have actually done it day in and day out. And guess what? They achieved or are in process of achieving their goals – leaness, strength, whatever.

My last message is this: macros, Paleo, Zone, Renaissance periodization, South Beach, Atkins, flexible eating…any diet plan for that matter may work for one person and not another. Everyone has different metabolisms, hormones, and some people are on medication that may hinder weight loss. Worry less about what other people are doing and more about what is right for you.

Stop comparing yourself to others. Stop wondering why this person or that is eating crap and looking good. Do what’s good for your health and performance and the aesthetic results will come!

PS: if anyone wants assistance in calculating their macros, feel free to contact me. I’ve create a “how to” sheet. But remember: it’s up to you to do it!

mary kirby front squat

Coaching Update: Kristi’s commitments as a teacher have multiplied, so she will no longer be coaching regularly at CFVB. I guess with “Teacher of the Year” comes more responsibilities! Kristi is a CFVB original member, who eventually became a coach known not only for her inspiring training style, but also for her choice of music! Today’s 4:30 and 5:30 PM classes will be her last, although she will still be here working out and you may see her as a sub from time to time. If you are attending this afternoon’s classes, be sure to make some dance requests.

Workout of the Day
*heats of 10, stagger start 
For time:
1000m run
100 double-unders
100 calories on Air bike
100 double-unders
1000 m run

Lower Body Mobility:
3 sets of:
:20 couch stretch for quad, psoas, hips (each leg)
:20 pigeon stretch for hip (each leg)
:20 calf stretch (each leg)

Post your scores to the Whiteboard.

August 25, 2015

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Member Spotlight – Laura Toth

As we near the end of August, we’ve saved an awesome member spotlight for last! Laura Toth (aka LT) has  been at CFVB exactly one year. In that time, we’ve seen a steady transformation. Laura was always active and very much in a routine when it came to her diet. She immediately acclimated to CrossFit and has become one of the most low-maintenance athletes we’ve ever had! She’s highly motivated, knows how to modify, puts in a ton of work and takes all our advice to heart. On the diet end, she had always tracked her food (in detailed Excel spreadsheets no less!) and was aware of food quality and portions. However, I worked with her on making additional tweaks to her diet and she’s made visible changes to her physique – smaller waist, defined arms, etc. She looks amazing!

Although she’s “no nonsense” when it comes to work, she’s a fun lady who has always been supportive of the CFVB “outside” events like girl’s night and parties. She has many hobbies, lots of friends in and out of the gym and is a passionate dog-mom. If we could clone Laura, we would! Here’s a little more…

Occupation: Partner/Executive VP Finance and Data Management for Lumentum, LLC

Family: Tory, my 2-year old English Crème Golden Retriever and Chris, significant other of 5+ years (I can list Tory first since Chris is in the middle of his 6+ month hike of the Continental Divide Trail!)  My parents are in heaven and my sister, brother-in-law and nieces live in Denver.

Favorite CrossFit movement or workout: snatches, any metcon, planks

Favorite cheat meal: Typical cheats are dark chocolate, red wine, and ice cream (Graeter’s black raspberry chocolate chip or Kilwin’s Salted Carmel) but if I really go excessive it is any type or kind of pizza.  Hated pizza until I went away to college and had no choice but to learn to love it.

Hobbies:  running, tennis, walking the beach with Tory, photography, reading, challenging myself (marathons, Crossfit, just registered for my first Spartan race), visiting Children’s’ Hibiscus Village with Tory (she is a certified therapy dog.)

Little known fact about you: I am moderately OCD.  Chris would disagree and say I am highly OCD.  He had a t-shirt created for me that reads “Hi, my name is Laura and I have CDO… It’s like OCD but with the letters in alphabetical order, like they should be.”  I am also extremely organized and have a spreadsheet for everything.  If I need to log it, track it, list it then I have a spreadsheet for it.

Chris and Laura 03122015 IMG_3928


Workout of the Day
Snatch tech

*heats of 10
Three rounds for time of:
3 rope climbs
500 m row
7 Power Snatch Rx: 135/95; Rx: 115/75; Masters 55+ 95/55

Midline/Core Crush (coach-led)
Four sets of:
:30 hollow hold
10 Abmat sit-ups
:30 plank hold

Post your scores to the Whiteboard.

August 24, 2015

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Today’s post is from Coach Christina, who programs and coaches our CrossFit Kids program. 

Back to School Nutrition for Parents 101

It’s that time of year again – the first day of school! With summer over, NOW is a great opportunity to COMMIT to making great choices when fueling our kids. We are not only preparing them for the day, but we are:

  • Choosing the materials which will make the little building blocks in their bodies as they grow, become big kids, and eventually adults.
  • Creating habits in them that will stay with them forever.
  • Contributing to their emotional attachments to food, and we are even contributing to the level of care their own children will be giving to them one day far, far into the future!

Feel the pressure??? I hope so! I often hear parents say, “I just want them to be able to enjoy their childhood, so I let them have…” (finish the sentence with any food that we know adds to our own waistlines and energy slumps). Honestly, your child will enjoy the fun stuff, like running, playing, gazing up at the clouds, and spinning in the grass much more than the tummy ache from eating ice cream too often, or getting that cavity filled from sucking on a lollipop every afternoon or eating a cookie every time he or she accompanies you to the grocery store.

So, how to begin? It does take a bit of planning, but it does not have to be overwhelming. Here are a few steps you can take to start the school year right:

  1. Stock up on Good, Fresh Food.  And keep the junk out. If it’s there, it will be easy to grab it in the rush of busy schedules. Have a place in your kitchen for an assortment of fruits and veggies that the whole family enjoys. Kids are hungry after school? Make the fresh produce the only item in the house that’s a free-for-all!
  2. Know your Macronutrients. Macronutrients are protein, carbohydrates, and fats. We get the bulk of our protein from meats, eggs, and seafood. While there are other foods that contain protein, these are the food sources from which our bodies are best able to utilize the protein. Carbohydrates come from fruits, vegetables, breads, starches (such as potatoes and other root vegetables), rice, and other grains, and all the sugary treats. Fats come from nuts, seeds, avocados, olives, coconuts, high-quality grass-fed dairy, and oils.
  3. Include All Three Macronutrients in Every Meal and Snack. Every time you or your child eats, include protein, carb, and healthy fat. When new to this concept, it takes a little practice, but it will quickly become second nature. Don’t just pack crackers for your child’s snack! Instead, go with a limited ingredient, soy-free beef jerky (protein), a piece of fresh fruit (carb), and a few nuts or seeds (fat). Include a bottle of water for their drink. Kids don’t need juice, sports drinks, etc. They need water! We all do!
  4. Stick to Real Food. Train your brain to go to the produce basket and the refrigerator instead of the pantry. Packing a lunch? Don’t slap together a peanut butter and jelly sandwich. Get some protein from the refrigerator. Throw a cold pack into the lunchbox, and build the rest of the lunch with real, fresh, food. It’s just as quick as the sandwich!

If these foods are different from the ones your child typically eats, he or she may complain, may not eat them the first few times, but stay consistent! YOU are the parent, and YOU CAN DO THIS! Do not offer alternatives if your child does not eat the good food. Your child will eventually come around and their taste buds will change, and they will begin to love good, healthy foods. You just have to be consistent. Just think: a little uncomfortable transition now can mean a lifetime free of obesity and sickness later. Be well and good luck!


DON’T FORGET: Mobility session tonight at 5:30 PM. If you have shoulder ROM issues (overhead, rack position, etc.), this is a must for you!

Workout of the Day

Lots of work today, get in early to warm-up and be ready! 

Barbell warm-up/drills

Every :30 for 3 minutes:
1 Clean & Jerk Rx+ 185/125; Rx: 155/105; Masters 55+: 135/85 or ~60% of 1 RM

– rest 3 minutes

Every :20 for 3 minutes:
1 Clean & Jerk Rx+: 155/105; Rx: 135/95; Masters 55+ 115/75 or ~50% of 1 RM

– rest 3 minutes

Every :10 for 3 minutes:
1 Clean & Jerk Rx+: 135/95; Rx: 115/75; Masters 55+: 95/65 or ~40% of 1 RM

Back Squat 5×2 @ 80%

2 sets of: 30-foot Barbell Walk
– forward walk with 70% of squat weight used above on back (load from the rack)

2 sets of:
8 strict pull-ups with 3-second hold at top (scale = negative pull-ups)
8/4 strict handstand push-ups with 3-second pause at top (scale = perfect push-ups)
8 inverted bar rows, feet on box, with 3-second pause at top

Post your scores to the Whiteboard.

August 22, 2015

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Meditation, flossing, visualization, drinking water…these things may not sound connected, but are considered good habits that will change your life.

Find out why here:

jason o clean

Workout of the Day
For time:
400 m run
15 overhead squats Rx+ 135/95; Rx & Masters Rx 115/75 (modification = front squat)
40 calories – Airbike
15 squat cleans Rx+ 135/95; Rx & Masters Rx 115/75
500 m row
15 clean & jerk Rx+ 135/95; Rx & Masters Rx 115/75

Post your scores to the Whiteboard.

August 21, 2015

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Clash of Fittest

We’ve got some CFVB athletes competing at The Clash of the Fittest on Saturday at the South Florida Expo Center in West Palm Beach.

Representing the CFVB team is Marco, Liz, Mikaela and Hans in the Rx division.

Shawn L. is also competing on an Rx team with some of his friends from Be CrossFit in Stuart.

Looking at the roster, I see some pretty stacked teams, so this should be a fun competition to watch!

Reminder: RSVP for next Friday’s WOD & Wine event today!

peter bench press

Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 12 minutes/6 sets:
3 Bar-facing Burpees
3 touch-and-go Power Snatches

2 sets of:
10 step front rack walking lunge

3 sets not for time:
150 m Prowler 50/20
100m sprint
15 ball slams 40/20

Post your scores to the Whiteboard.

August 20, 2015

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Free Mobility Session

We are holding a free Mobility session for our athletes this Monday, August 24 at 5:30 PM.

The focus will be shoulders – mobilizing for a better overhead position. Tight shoulders are a huge limiter in being able to jerk, press, handstand, etc. If you struggle with these movements because of your shoulders, attend this session!

charlie j thruster
Charlie J.

Workout of the Day
As many rounds/reps in 15 minutes of:
500 m Row
30 double-unders

3 sets of:
8 Glute Ham Raises
1:00 plank hold

Goal Work
Choose one: double unders, handstand, muscle-up

Post your scores to the Whiteboard.

August 19, 2015

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Update on our Badass Endurance Athletes

A HUGE “job well done” goes out to Vinnie and Bill, who both completed some brutal endurance events recently.

Vinny rode in the Breck Epic, a 6-day, 240-mile mountain bike race in Colorado. There was roughly 40,000 feet of vertical gain and loss – much different from the flat Florida terrain than he’s used to training in. Beyond his physical capacity, this race was no doubt also about mental toughness.

breck epic race IMG_5423

Bill completed his first Ironman, the Ironman Mont-Treblant in Canada. Like Vinnie, he was outside his training comfort zone with lots of hills and a different climate. The 2.4-mile swim, 112-mile bike and 26.2-mile run (i.e. a MARATHON) took him over 15 hours. Again, you can prepare yourself physically for these races but if your fueling and mental strength aren’t on point, finishing is impossible.

bill ironman

We are in awe of you both!


Workout of the Day
Barbell warm-up/drills

Spend 10 minutes on technique

3 Rounds for time
400 m Run
3 rope climbs
20 Box jumps 24”/20” (step down)

2 sets of Glute Activation Program with band
10 steps with band at knee
10 steps, band at ankle
10 steps, band around balls of feet

Post your scores to the Whiteboard

August 18, 2015

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Member Spotlight – Tibor Andrejszky

Tibor is a quiet, gentle guy with a strong work ethic. He has been an athlete at CFVB for two years, and has achieved one of the biggest transformations to date. He dove right into our CrossFit program and also joined our Paleo Challenge, where he shed dozens of pounds off his body and years off his looks. This penchant for dedication is also demonstrated in other areas of Tibor’s life. During the busy winter season, he can be found working the breakfast, lunch AND dinner services at Citron Bistro, a restaurant he opened last season and also developed a delicious Paleo menu for (think fish, beef, sweet potato-platain mash, etc.). On top of all this, he still makes time for what’s most important – his family.
Tibor is someone Rob and I truly appreciate and know his successes are all earned!
Occupation : Chef at the Citron Bistro
Family : Wife Erika, 2 daughters Anita and Renata and son Daniel
Favorite Crossfit Movement : Clean, squats and airdyne
Cheat meal : Caramel seasalt ice cream, piece of fresh baked bread
Hobbies : Biking, swimming and just any outdoor activity
Little known facts : Back in Hungary played water polo, also had to serve 2 years in military that was mandatory
IMG_0014 IMG_1185
Workout of the Day
For time:
21-15-9 reps of:
Bar-facing burpees
Front Squat 185/115
*12-minute cap REST 10 MINUTES

For time:
21-15-9 reps of:
Calories – Airbike
Handstand push-ups
*12-minutes cap

Core Crush (trainer led)
4 sets
:30 Hollow hold
:30 Arch Hold
:30 Abmat sit-upsPost your scores to the Whiteboard.
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