April 24, 2014

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Member Business Referrals

We’ve hung a bulletin board in the lobby where CFVB members can pin his or her business cards in hopes that other member’s can call them for their business specialities.

If you’d like to bring in cards and post, please do! In need of a service, check the board.

Thanks to Jim B for this great idea!

photo-9

Workout of the Day
Back Squat 3, 3, 2
After warm-up sets, do reps of 3, 3 and 2 as heavy as possible

800 Meter Run

800 Meter Run

400 Meter Run

400 Meter Run

rest 1:1 between efforts 

Post your scores to the Whiteboard.

April 23, 2014

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Stretching Class Tonight

Joe is leading a dynamic stretching class at 6:30 PM tonight (Wednesday). Dynamic stretching mean stretching while moving.

And on the subject of stretching and warm-up, read THIS article. As we’ve suggested in our “CFVB warm-up,” you must increase body heat and blood flow before working out. That’s why you start with the Airdyne followed by dynamic movements. Starting your warm-up by walking in and tugging on a band or touching your toes isn’t effective.

In case you need a refresher, here’s our warm-up (it can always be found in the Mobility link on this website):

HAPPY BIRTHDAY AMANDA H! 

Workout of the Day
:10
For time:
Buy in: 50-calorie Airdyne, then
3 rounds of:
20 dumbell snatches, alternating 55/35
3 rope climbs
15 hand-release push-ups

:40
Midline: 3 sets of -
Accumulate 1 minute in hollow body position
10 Russian KB swings

Bonus skill work: 
Spend 5 minutes on handstand or handstand walking

Post your scores to the Whiteboard.

April 22, 2014

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Reminder: Open Gym Starts this Sunday

This Sunday, we will be holding our first open gym from 11 AM to 1 PM. Any CFVB member who has been CrossFitting six months or more can come work on a skill or lift, make up a missed workout or do mobility work. Jared will be the trainer on staff this Sunday.

We will have a sign-in sheet, so make sure to sign in, bring $5 cash and get to work!

HAPPY BIRTHDAY STACEY CARTER!

Meagan rope climb
Meagan getting up the rope! 

Workout of the Day
:00
Clean Complex
6 sets of:
1 Power clean + 1 high hang squat clean + 1 split jerk @ 65-75% of 1-rep max
work in groups of 2 or more to a bar

:30
2 sets of 10 steps of an overhead walking lunge, jerk grip (with barbell)
- do a warm-up set with the bar, then choose an appropriate weight (men: 95-135/women:45-95)

:40
3 sets, each for time of:
500 m row
15 burpees to a 25# plate
rest 2-3 minutes between efforts

Post your scores to the Whiteboard.

April 21, 2014

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Congrats!

Amanda and Jim went to NYC this weekend and this happened…

Jim Amanda Engaged

We are so happy for you two!

PS: Don’t forget to support Michele in Dancing with Vero’s Stars by donating to Healthy Start Coalition or buying tickets HERE. 

Note: the Master’s Qualifier below is pull-up intensive. In order to avoid hand tears and beating you up, we have an alternative workout posted that incorporates the same movements. Unless you are conditioned for high-volume pull-ups, you will be doing the second option. 

Workout of the Day
:10
Master’s Qualifier – Event 4

For time:

MEN 40-44, 45-49 and 50-54
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target

MEN 55-59
75 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

MEN 60+
50 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

WOMEN 40-44, 45-49 and 50-54
100 pull-ups
100 wall-ball shots, 14 lb. to 9-foot target

WOMEN 55-59
75 pull-ups
100 wall-ball shots, 10 lb. to 9-foot target

WOMEN 60+
50 pull-ups
100 wall-ball shots, 10 lb. to 9-foot target

:10
Non-Qualifier Option

For time
50 pull-ups
100 wall balls 20/14

:40
3 sets, untimed, of:
10 slam balls DEMO VIDEO
10 back extensions

Post your scores to the Whiteboard.

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.

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