July 3, 2015

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Member Spotlight – Sarah Starr 

A lot has happened since Sarah first came through our doors…she had a baby, moved to Boston, received a degree in Dietetics and moved back!  Originally from Vero, Sarah started the gym with lots of friends; and her sweet and unassuming personality has made everyone who didn’t already know her fall in love with her. She has handled school, her internship, a commute, a baby and CrossFit beautifully…she’s one tough little mother! More on Sarah…

Occupation: hopefully a Registered Dietician by the end of the summer!

Family: husband Rick, daughter Violet and Blue, a 1-year-old red-boned coon hound/lab mix

Favorite CrossFit movement or workout: running and kettle bell workouts

Favorite cheat meal: I think I’m supposed to call them “treats,” but definitely an ice cream sundae…and anything with peanut butter, although that is more of a daily occurrence!

Hobbies: watching Violet discover the world, cooking, traveling and reading about nutrition news and trends

Little known fact about you: I gee up in an agricultural family and used to raise steers for 4-H! I can’t even imagine leading around a 1,000-pound animal now!

IMG_1569 fam pic IMG_1647

Workout of the Day

Trainer-led barbell drills/warm-up

Every 2 minutes for 14 minutes/7 sets:
Segment Power Snatch
– 2-position pause: start at floor, 3-second pause above knee and at power position
– 60-70%

2 x 12 steps, front rack walking lunge

AMRAP in 5 minutes of:
12 hang power snatch 75/55; Masters 55+ 55/35
25 double-unders

Post your scores to the Whiteboard.

July 2, 2015

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July Anniversaries

Happy CFVB anniversary! It seems like we’ve known you guys for so much longer than the times listed below. It’s been awesome to watch you all progress!

Four Years
Harrison Cady

Three Years 
Sarah Starr

Two Years 
Dana Pratt
Holly Chichester
Mikaela Bagby
Marten Poppell

One Year 
Mike Chandler
Greta Carter


mike c overhead
Mike C

Workout of the Day
4 sets, each for time, of:
50 m Prowler push 140/90
100 m sprint
14 burpees
– rest as needed between rounds
– hold same pace/time each round

Midline – 3 sets of:
15 Russian KB Swings 35/55
8 glute-ham raises

Post your scores to the Whiteboard.

July 1, 2015

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Where We All Came From 

We are kicking off July with a blog post from Liz…

Since I am one of the coaches who has the opportunity to work with new members in fundamentals, I get to see firsthand where people are (from a CrossFit performance standpoint) when they come in. I watch when their eyes light up as they look around and see all of our members doing seemingly impossible movements so well: muncle ups, heavy lifts, toes-to-bar, handstand push-ups, rope climbs, and even pull-ups!

We all remember how intimidating it was to look around and see all of these people moving confidently through movements that currently seem so far-fetched but, WE ALL STARTED THERE. To put things in perspective here is a list of a few movements and how long it took me to ‘get’:

Pull-up: 1 year

Double-unders: 14 months

Toes-to-bar: 1.5 years (and still working)

Muscle-up: 3 years (and still working)

No one walks into the gym on the first day and is instantly good at everything. CrossFit is a skill-based approach to fitness so, it takes time, patience, and work to hone your technique and increase your fitness. So if you are new to our program, understand that you WILL GET THERE. We all felt EXACTLY how you do at first. If you still need motivation, check out the video below. That is Julie Foucher (a competitor and top finisher at multiple CrossFit Games) when she first started Crossfit six years ago. Look familiar??? It does to me, too!

Workout of the Day

Three rounds for time of:
3 rope climbs
5 squat cleans Rx+ 190/130; Rx 140/100; Masters 55+ 130/80
25 calories on Airbike

Midline: 4 sets of:
:30 Sorensen Hold (review video below)
– rest :30-1:00

:30 L-sit

Sorenson Hold from CrossFit OTG on Vimeo.

Skill/Goal work

Post your scores to the Whiteboard.

June 30, 2015

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July at CFVB

We’ve got a lot going on!

July 4 – Independence Day (Saturday). No class changes/regular schedule

July 11 – we will host a friends & family workout at 9 AM. Bring anyone interested in checking us out.

July 11 – 10 AM Beginner weightlifting (sign up on whiteboard in Vero Barbell area)

July 11 – Girl’s Night! Meet at Blue Star Bourbon Bar at 7 PM.

July 21-23 – Chuck competes at the CrossFit Games! Watch live on the Games website.

July 25 – 10 AM Beginner weightlifting (sign up on whiteboard in Vero Barbell area)

**ALSO CHANGE TO VERO BEAST: The date will be Saturday, November 14.


keith clean

Workout of the Day
Four rounds for time of:
500 m row
15 shoulder-to-overhead Rx+ 135/95; Rx 120/75; Masters 115/65
– 15 minute cap

Midline: 3 sets of –
:45 plank
:45 hollow body hold

Post your scores to the Whiteboard.

June 29, 2015

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Member Spotlight: Elizabeth Ponto

The final Member Spotlight on the month is dedicated to none other than Head Coach, Liz Ponto! Liz joined CFVB while still in college four years ago. We’ve since seen her grow from shy soccer player into a beautiful, strong woman. Many of you know Liz as a straight-shooting coach, but she’s not as serious as she looks. She’s very generous, true, super smart and has an infectious laugh.

At CFVB, Liz has won Vero Beast, transformed herself in the Paleo Challenge and also dominated the recent Charity WOD. She’s a performer, PRing her lifts in the pressure of competition and even getting her first (then 6 more) muscle-ups during the Open. She contributes greatly to our program by having a background in physical therapy, leading Vero Barbell sessions, executing POWER Camp and ramping up new athletes in Fundamentals. Liz is a huge part of our success and reputation. More on Liz…

Occupation: CrossFit and Weightlifting Coach and Enthusiast

Family: Parents Marc and Barbara, older siblings Jeremy (33) and Shannon (31).

Favorite CrossFit Movement or Workout: muscle-ups and handstand push-ups…just kidding! Anything with a barbell.

Favorite Cheat Meal: Sushi, wine, mimosas, Kilwin’s toasted coconut ice cream

Hobbies: Crossfit, weightlifting, concerts, sporting events, traveling, hanging with  my loved ones.

Little Known Fact About You: “I used to stalk the U.S. Women’s Soccer team, get dressed up for games and would make it on television in my get-up. I made the front page of two newspapers at the World Cup in 2007 (see below). Also, YES! I DO remember the anniversary party!”

face painter Soccerdays christmas

Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 14 minutes/7 sets:
Segment Power Clean
– 2-position pause: start at floor, 3-second pause above knee and at power position
– 60-70%

Front Squat 3×10
– approx 50-65%

3 sets of:
7 weighted strict pull-ups (scale = 7 banded + 3 negative)
12 Inverted bar rows
:30 handstand hold

Post your scores to the Whiteboard.

June 27, 2015

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Happy Wedding Day!

Congrats to Chelsea and Flynn, who are getting hitched Sunday in St. Augustine. Wishing you a lifetime of love, laughter and cheat days!

Chelsea & Flynn
Chelsea & Flynn


And…GOOD LUCK to Vinnie as he goes the 5K Frogman swim today!

Workout of the Day
For time:
30 box jumps (step down) 24″/20″
30 Push press 95/65; Masters 55+ 65/45
30 Ring dips
30 Hang squat cleans 95/65; Masters 55+ 65/45
30 KB swings (Russian) 55/35
30 burpees

Post your scores to the Whiteboard.

June 26, 2015

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Vero Beast IV – Date Announcement 

Mark your calendars – Saturday, November 21 (the Saturday before the Thanksgiving holiday) will be Vero Beast IV!

As in year’s past, this will be a one-day fitness event, held at CFVB, with three divisions: Scaled, Rx and Masters Divisions.

Stay tuned for more details and standards in the coming months. Five months to get ready!

The official event blog is at: https://verobeast.wordpress.com/

CFVB Vero Beast III 113
Vero Beast III

Workout of the Day
Trainer-led drills/snatch warm-up

Every 2 minutes for 14 minutes/7 sets:
Slow pull squat snatch
– 55-65%

Strict Press 5×3

Front Rack walking lunge 2 x 10 steps

AMRAP in 5 minutes of:
20 double-unders
5 toes-to-bar

Post your scores to the Whiteboard.

June 25, 2015

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Go Get it, Zach!

Our teen phenom, Zach, is competing Friday in the Bacon Beatdown in Daytona. He is in the Teen Rx division and will complete three events – two met cons and a max deadlift.

Zach was one of the top teens in the Southeast during the Open and he just keeps getting stronger and more fit.

Details of the Bacon Beatdown are here: http://www.thebaconbeatdown.com 

We are all behind you Zach!

zach HSPU

Workout of the Day
Three rounds for time of:
400 m run
21 dumbbell snatch 55/35
12 pull-ups

Goal/Skill work
– put in the time!

Post your scores to the Whiteboard.

June 24, 2015

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Training in the Moment

As coaches, we see different gym habits across our athlete membership. Some people arrive early and have a warm-up routine while others skate in a few minutes before class. Some athletes review the workout the night before and are prepared with the appropriate gear while others read the WOD for the first time on the gym’s whiteboard. Obviously, we prefer preparation over flying by the seat of your pants, but there is another element to the daily workout that is also important: being in the moment.

What we mean by “being in the moment” is focusing on what you are doing NOW. If the day’s programming starts with clean & jerk, think solely about the points of performance of the clean & jerk, prepare your mental checklist for set-up and execution and “feel” the lift – repeat what went right and improve on what went wrong. This means you aren’t concerned with setting up your wall ball/band/kettlebell/etc. for the metcon. And it definitely means not checking your phone during the rest periods. You are 100% enthralled on your performance NOW.

Another tactic for staying in the moment is focusing on breath. Diaphragmatic breathing (belly breathing) is much more effective at helping you maintain your composure than chest breaths, which signal panic. When you’re in a tough workout, you can stay in the moment by finding a rhythm and focusing on filling your belly with a deep breath and letting it out in a controlled manner.

I like to stay in the moment by focusing on what’s going right in the workout. Instead of focusing on the pain of a particular exercise, I find a groove with a movement that I like or do well. This is supposed to be fun, right?

Similarly, training in the moment is all about a positive attitude. You can look at a workout and think “UGH! Thrusters” or “I hate burpees!” or “I suck at snatch!” There can be negativity associated with any given WOD. But, I challenge you to look at the workout each day and think about what you LIKE about it instead of what you dislike. Going into the gym with a positive mindset can be the difference between a good and a bad training day.

REMINDER: squat mobility session tonight at 5:30 PM!

pat_rob post wod

Workout of the Day
:05 (heats of 10 stagger start)
For time:
75 wall balls
100 double-unders
75-calorie row

2 x 250 m walk, hugging a kettle bell at chest level 55/35

Post your scores to the Whiteboard.

June 23, 2015

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MIA Classic Recap

Vero Barbell’s first Olympic Weightlifting meet is in the books and Liz and Marla represented us well! MIA Classic wasn’t your typical meet. The location was a concert venue, so the lifters were up on a raised stage under some aggressive lights and loud music blared from the speakers. Despite that, the ladies performed with composure and completed some impressive lifts.

Marla went 6/6, ending with a 73kg/160.6# snatch and a 97kg/213.4# clean and jerk.

Liz was 5/6, setting a PR on the snatch at 73kg/160.6# and posting an 84 kg/184.8# clean and jerk.

This is just the beginning for these two strong women! Congrats and well done!

liz snatch marla snatch

Workout of the Day
Trainer-led drills

Push Jerk
10 minutes tech work/to a heavy single

Five rounds for time of
200 m run
2 rope climbs
5 shoulder-to-overhead Rx+ 175/110; Rx 140/100; Masters 55+ 125/75
10 burpees to a target

Midline: 3 sets of
:45 hollow body hold
15 Abmat sit-ups

Post your scores to the Whiteboard.

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