Our biggest weekend of the year is just over a week away. Here are some details, requests and reminders…
We have 40 teams registered which translates to a minimum of $1600 in entry fees to go to I AM ADAPTIVE!
If you haven’t given me your team name, please send it to me ASAP via email (email@example.com)
If you haven’t paid the $40 team entry fee, please do so ASAP. Make checks payable to I AM ADAPTIVE. You can give your donation to a coach or place it in the “PAYMENTS” box that hangs outside of the coaches office.
We will post heats next week.
The event will kick off at 8 AM with movement standards and a few words from the charity. Masters heats will be first.
PLEASE sign up so we have an accurate head count (sign up sheet in lobby). New members – please come!
CFVB will supply meat, kegs from Orchid Island Brewery, mixers, etc. BYOB and a dish to share. Mike Sanford is donating two cases of wine courtesy of Prestige Wine Imports.
The party starts at 1 PM at Chuck & Steph Sullivan’s house. We have the address at the gym.
Chuck has a pool and hot tub, so if you’d like to bring a suit, please do.
Workout of the Day :00
Every 2 minutes for 12 minutes (6 sets):
3 Power Snatches (1 from power position, 1 from mid-hang/directly above knee, 1 from low hang/directly below knee) **Each snatch starts from power position and is then loaded into hang/NO PAUSE IN HANG **Mandatory 2 second pause in receiving position **60-70% 1RM power snatch
30 ft yoke or barbell carry (heavy)
50 m prowler push 180/120
15 cal assault bike
Rest 3-5 minutes
We are starting today’s session with some row technique. Just a few tweaks to your posture and timing can make a big difference in your row efficiency.
Whether you hate it or love it, rowing is one of our most commonly-utilized modalities. This seemingly simple exercise requires coordination, core recruitment, and postural awareness and therefore elicits unique and beneficial responses from the body. Improving your technique may not help you love rowing anymore but, it will help you increase your efficiency of movement with both the row itself and other pulling movements. The article linked below discusses common errors in the rowing stroke and easy fixes for them.
Error: Rounded back
Fix: Sit up tall!/ Chest up
Error: Leaning back too far
Fix: Torso should move 11 o’clock to 1 o’clock
Error: Early arm pull
Fix:Arm pull occurs post leg drive
Error: Leaning back to early
Fix: Drive through heels to engage posterior chain
Workout of the Day :00
10 minutes of row technique work (coach-led)
40 calories – air bike
20 front squats RX+ 185/125 RX 155/105 Masters 55+ 125/85
30 calories – air bike
15 front squat
20 calories – air bike
10 front squats
10 calories – air bike
5 front squats *22-minute time cap *front squat is cleaned from the floor
1:00 saddle stretch (see variations below)
1:00 extended arm lizard stretch
It’s been four years since this multi-talented lady first graced CFVB with her presence…and it’s been an eventful four years! We’ve witnesses Rana become a first-time mom, keeping up her CrossFit routine through her entire pregnancy and bouncing right back. In fact, she looks better and stronger than ever!
There is never (I mean NEVER) a dull moment when Rana’s around. She may look controlled and serene, but under the surface is a feisty spirit who curses like a sailor, has a fierce sense of humor, and has a secret ability for creating raps. Add to all this, the fact that she is a consistent athlete, an amazing mother and a supportive friend and you’ve got quite the dynamo. One more fact: she teaches the yoga class here at CFVB (Saturdays at 10 AM).
To top it all off, Rana just earned her Bachelor’s degree in Nursing while juggling motherhood/family and also earning the distinction of “Employee of the Year” for the Health Department. She’s a true renaissance woman!
Factoid: Rana is pronounced like “Donna,” with an “R.”
Here’s more on Rana…
Occupation: Registered nurse at the Indian River County Health Department
Family: husband Fred, daughter Ramani, 2 dogs and a cat
Favorite Crossfit movement/workout: Just give me a good chipper
Favorite cheat meal: Pretty much any vegetarian Indian dish, and French pastries, especially almond and chocolate croissants.
Hobbies: Spending time with my family, being outdoors, yoga, Crossfit, eating, cooking and baking, and using colorful language.
Little known fact about me: I have a twin brother and we sometimes unconsciously revert to our “twin language.” Yes, it’s a real thing. I was born and raised in Chicago and know nothing about the suburbs. I’ve held dual nationality in the US and Pakistan and spent time there as a child.
I vacillate between being a concrete jungle fly girl and a tree-humpin’ hippie. My love for the outdoors combined with inexperience led me to hike to the bottom of the Grand Canyon and back up in a day (not recommended) and to sleep in a field in Yosemite National Park with no gear using my skirt as a sleeping bag (also not recommended and yes, I hiked in a skirt).
In addition to being a nurse, I am a licensed real estate broker. Prior to that I worked in the floral industry as a designer and owned a floral shop in Fort Lauderdale for 6 years before moving to Vero. I’ve been practicing yoga for about 15 years and am a yoga instructor certified in Kali Natha Yoga, a spiritual and meditative style of yoga as well as Integrative Yoga Therapy which focuses on yoga for chronic health conditions.
REMINDER:Beginner Barbell tomorrow (Wednesday) morning at 7 AM. This is a free session for any member to attend. Come on in!
HAPPY BIRTHDAY MARGARET A!
Workout of the Day :05
2 sets of:
10 quadruped reach and rotate each arm
10 quadruped rotation with band assist
Foam roll up wall (emphasis on flexion of shoulder without internal rotation of shoulder joint)
4 sets of
3 push press + 3 push jerks @ 60%
500 m row sprint buy in:
@ 2:30 mark, go directly into:
8 minute AMRAP:
10 Shouder to Overhead RX 135/95 Masters 55+ 115/75
10 Burpees over bar (lateral)
Midline: 2 set of –
:45 side plank, left
:45 side plank, right
do not rest between
We have designed a very special Hans-centric shirt to support our guy at Regionals.
We are selling them via PRE-ORDER ONLY for $25. So, please POST TO COMMENTS with your size of men’s shirt or ladies tank. I am placing the order Thursday, so don’t delay!
The design is based on the iconic Michael Jackson “Bad” album cover. It will have our CFVB logo on the front and “2016 Atlantic Regionals.” Buy one and you can look at Hans all. the. time.
CrossFit Kids Camps
Summer will be here before we know it and Christina has two, fun Kids Camps planned:
Session 1 – June 27 – July 1
Session 2 – July 25 – 29
Ages 5-7 attend from 9 AM to Noon
Ages 8-11 can choose from two scheduled: 9 AM to Noon OR 9 AM to 3 PM
Lots of great activities are planned – from fitness to nutrition to games to gardening and more!
The half-day camp costs $115 for the week and includes snacks and a camp t-shirt
The all-day camp costs $225 and includes snacks, lunch and a camp t-shirt
– $25 discount for families who enroll more than one child.
Please contact Christina to register – 772.532.7999 or firstname.lastname@example.org
Workout of the Day :00
Every 2 minutes for 12 minutes (6 sets)
3 Power Cleans (1 from power position, 1 from midhang/directly above knee, 1 from low hang (directly below knee) **Each clean starts from power position and is then loaded into hang/ NO PAUSE AT HANG **Mandatory 2 second pause in receiving position ** 60-70% 1RM power clean
Every 2 minutes for 10 minutes (5 sets)
4 bent over bar rows (as heavy as possible with no “kipping/excessive jerking”)
**emphasis on hip hinge with flat back and weight in heels/controlled movement
3 sets of:
3 Front Squats @ 80%
Followed immediately by:
1 Minute plank
:45 side plank each side
1 minute rest
Don’t forget to RSVP for the Anniversary Party! We have a sign-up sheet located in the lobby and we need a good head count in order to get enough meat, etc. Once again, here are the details:
Date & time: Saturday, May 7 at 1 PM (after CharityWOD)
Location: Chuck & Stephanie Sullivan’s house (address at the gym)
Food & Drink: We will provide meat, a cider keg, a beer keg, and mixers. Mike Sanford is donating two cases of wine (thanks Mike!). Please bring a dish/treat to share and BYOB.
Other details: bring a spouse/significant other or friend
Workout of the Day
75 calories – Air Bike
Then, 3 sets of:
12 deadlifts RX+ 185/125; RX 155/105; Masters 55+ 135/95
9 hang power cleans RX+ 185/125; RX 155/105; Masters 55+ 135/95
6 shoulder to overhead RX+ 185/125; RX 155/105; Masters 55+ 135/95
75 calories Air Bike * 25 minute cap
We have 31 Teams signed up for Charity WOD! Sign up ends this Saturday!
As you all know, our charity is I AM ADAPTIVE. I just got news from them that they have just been given the “go” to open our first Adaptive Rehabilitation and Performance Center in Miami! So, the money we raise at CharityWOD will help them provide costs for IAACT Athlete Competitions as well as providing funding for those who are having a hard time paying for much needed therapy and treatments.
Teams: don’t forget to submit your checks ($40 minimum per team) ASAP and make them out to I AM ADAPTIVE.
First, the good news…It is with total pride that we are announcing that HANS QUALIFIED FOR REGIONALS!
He will be competing May 20-22 at the World Congress Center in Atlanta in the Atlantic Super Regional. He has earned a spot alongside such athletes as Games athletes Noah Olsen, Travis Mayer and Champion Ben Smith! He ended up 25th in our region out of over 13,000 men! Words cannot express how happy we are for him, as he has worked incredibly hard and he deserves to be there!
Now, for the not-so-great news (for us!)…Mike Chandler is moving to Alaska at the end of the month! We are happy for his new adventure, but we will miss him. So, we are arranging a happy hour on Saturday, April 30 at 4 PM at Orchid Island Brewery to say our last goodbyes. Mark your calendar and come out to hang with Mike.
Workout of the Day :00
15 minutes – work up to heavy snatch double (touch and go)
:20(heats, stagger start)
18 minute amrap:
50 cal ski
40 wall balls
30 box jumps 24/20
20 toes to bar
10 power snatches RX+ 155/105 RX 135/95 M55+ 115/75
Midline – 3 sets:
10 back extensions