August 3, 2015

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Member Spotlight – Power Couple Edition 

Our first member spotlight for August is dedicated to Bob and Maria Boulanger. Bob and Maria have been at CFVB for two years, but have always been super active…running, boot camps, kick boxing, etc. They are both hard workers and never shy away from our toughest workouts. For instance, this Saturday, Bob got off his shift at 7 AM, but didn’t want to go home to sleep because he’d miss out on the tough Saturday throw down! It’s been really awesome to watch them progress. Bob, an avid runner, hasn’t let mobility issues hold him back. He works on his posture and limitations and has made great strides. Maria has dialed in her nutrition and dropped quite a bit of weight. Her doctor remarked when her recent physical was better than ever! It’s not every day we get athletes with such drive…and we greatly appreciate it.

This couple is also adventurous and can be found traveling to amazing destinations worldwide. A few times a year, I receive emails with greetings from them reaping CFVB shirts in Ireland, Asia and Europe.

Bob and Maria are the bomb! Here’s more…

Name: Bob & Maria Boulanger

Bob – City of Vero Beach Power Plant Relief Operator.
Maria – Rockwell Collins – Sr. Procurement Agent – Printed Circuit Boards.

Family: two West Highland Terriers; Duggan & Jamie.

Favorite CrossFit movement or workout:
Bob – Body movements – pull ups, run, rope.
Maria – Rope climb (now that I finally figured what to do with my feet).

Favorite cheat meal:
Bob – Cookies and cream ice cream.
Maria – Hummus & pita chips with wine.

Amateur house renovator.
Traveling anywhere!

Little known fact about you:
Bob –  got my black black training with Charlie Clendening 22 years ago.

Maria – Military Police Customs Investigator – Army – Germany. I walked 4 weeks and 857 Km alone on the Camino de Santiago  (the way of St. James) from St. Jean Pied de Port in  France to Santiago de Compostela in north west Spain.

Crossfit  20150521_114301_resized  Fury Kids  Bob house renovator

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes/6 sets:
4 touch-and-go Power Cleans
– 50-60%

5×2 Pause Front Squat
– hold 2-seconds at the bottom of squat
– 80%

10 strict pull-ups
10/6 strict handstand push-ups
15 inverted bar rows

for time: 100-calorie row

Post your scores to the Whiteboard.

August 1, 2015

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I’ve shared this article with many of you, but figured it’s worth posting because more times than not, when I meet with someone to review their food logs, they are not eating enough. There are multiple reasons for this: some people are afraid of carbs, others thing extremely low-calorie diets will shed pounds, Paleo converts feel limited and don’t eat sufficient amounts, etc.

Under-eating comes with consequences, including weight GAIN, moodiness, wacky hormones and more. Read all about it in this blog post:

In order to make sure you are meeting your nutrition goals, apps like MyFitnessPal, where you log your food each day, can be very helpful. There are also many online calculators that allow you to determine your daily caloric needs. Here’s one:

If you need some guidance, reach out to me ( I’m happy to help!

gigi assault bike


Workout of the Day
For time:
60 calories on Air Bike
20 squat cleans Rx+ 185/115; Rx: 145/95; Masters 55+ 125/80
20 chest-to-bar pull-ups
60 calorie row
20 front squats
20 toes-to-bar
30 calories on air bike
10 shoulder-to-overhead
10 burpee muscle-ups
30-calorie row
– 25 minute time cap
– heats of 9, stagger start

Post your scores to the Whiteboard.

July 31, 2015

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August Beginner Weightlifting Sessions 

Our August Beginner Weightlifting Classes will be held Saturday August 8 and Saturday August 29 at 10:30 AM.

The class, free for members, lasts about 1.5 hours and will allow you time to focus on the lifts outside of the class and really fine-tune the basics. If you are a new athlete at CFVB and/or new to Olympic lifting, this is a must-do!

Sign up in the Vero Barbell area on the whiteboard, as spots are limited.

barbell warmup


Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 10 minutes
4 power snatch
– 50-60%
– Fast singles

5×2 split jerk
– from the rack
– 65-75%

2 x 10 steps front rack walking lunge

Three sets, each for time of:
25m Prowler push 120/70
25 m Prowler drag 120/70
150 m run
– recover 2 minutes between sets 

Post your scores to the Whiteboard.

July 30, 2015

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Upcoming Event – WOD & Wine 

Mark your calendars for Friday, August 28. CFVB will be hosting a wine tasting following the 5:30 PM class.

One of our athletes, Mike Sanford, works for Prestige Imports and is organizing the event. Mike will take us on a walk through Italy, where we will taste wines from all of the major wine-making regions of Italy. You will learn about the varietals, terroir, and typicity, or…just taste them!
Sample 10-12 different wines that will be paired with cheese and meats.
This is going to be a fun event (Thanks Mike!) You must RSVP by August 21. A sign-up sheet is at the gym.


Workout of the Day
For time:
800 m run
10 push press 95/65
10 push-ups
400 m run
15 push press 95/65
15 push-ups
200 m run
20 push press 95/65
20 push-ups

Goal work

Post your scores to the Whiteboard.

July 29, 2015

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Deliberate Practice 

I think everyone can agree that if you want to get better at a skill, you have to put in the time practicing. Now, scientific research is showing that the QUALITY of practice is just as important as the quantity. Scientists are revealing that expert-level performance is not due to innate ability, but to expert-level practice, or deliberate practice.

I’m willing to bet that most of us have watched a skillful person perform and think “it’s because he’s got good genetics.” However, the notion of deliberate practice stresses that it’s not what you’re born with but how deliberately and expertly you work to improve your performance.

There is a fascinating article about deliberate practice that I recommend everyone reading HERE. And I’ve pasted some key concepts below.

What Deliberate Practice Means for You

1. Natural ability is no excuse.

If you’re 5’5″, maybe you shouldn’t set your sites on becoming an NBA center. Some physical limits are obvious. Most other “limits” are cop-outs or relics of old misunderstandings about talent.
What’s cool is that even limits of brainpower can be overcome with deliberate practice. One-on-one tutoring has shown to greatly reduce the differences in achievement between students of different cognitive abilities.

2. How you practice matters most.

To benefit from practice and reach your potential, you have to constantly challenge yourself.
This doesn’t mean repeatedly doing what you already know how to do.
This means understanding your weaknesses and inventing specific tasks in your practice to address those deficiencies.

3. How long you persevere determines your limits.

Becoming an expert is a marathon, not a sprint.
You cannot reach your mental and physical limits in just a few weeks or months. To grow to the top of your game, you’ll have to persevere for years.
Your practice has to be deliberate and intense, but it also has to be carefully scheduled and limited in ways to avoid burnout and long-term fatigue (both mental and physical).

4. Motivation becomes the real constraint on expertise.

Practice isn’t always fun. It’s an investment into improving yourself, your skills and your future.
In order to practice with intention for long enough to become an expert or gain useful skills, you have to find the motivation to make the investment.
 Where will you find that motivation?

les back squat


Workout of the Day
:05 (heats) 
Four rounds for time of:
30-calorie row
10 strict handstand push-ups
30 double-unders
*15-minute time cap

2 sets of:
max effort plank hold
7 glute-ham raises (slow tempo)

Post your scores to the Whiteboard.

July 28, 2015

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Ways to Relieve Sore Muscles.

We all get a bit beat-up from some workouts now and then, but there are some tactics to help combat and relieve the soreness. Some of my top recommendations are:

1. Body work: massage or self-care with foam rolling and a lacrosse ball.

2. A complete warm-up – get your body ready for activity and also decrease the chance of injury.

3. Stretching, especially after a workout.

4. Proper nutrition. The post-workout meal consisting of protein + carb will help you to recover.

Want more tips? Livestrong wrote an article about it: HERE

foam rolling
Two thumbs up for foam rolling!

Workout of the Day
For time:
1 rope climbs
10 dumbbell snatches 55/35
10 burpees
2 rope climbs
20 dumbbell snatches 55/35
20 burpees
3 rope climbs
30 dumbbell snatches 55/35
30 burpees
4 rope climbs
40 dumbbell snatches 55/35
40 burpees
*18-minute cap

3 sets of –
:40 hollow hold (scale: bent hollow body hold()
15 Abmat sit-ups
:40 superman (arch) hold

Post your scores to the Whiteboard.

July 27, 2015

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Make it a Great Week!

After our “back to basics” week, we are back at the Oly lifts. For the next six weeks, we will be working on how to properly cycle through reps in metcons by performing fast singles and touch-and-go reps.

fun assault bike

Workout of the Day
Barbell warm-up

Every 2 minutes for 10 minutes: 4 squat cleans
– fast singles
– 50-60%

5×2 Pause front squat
– 2-second hold at bottom
– 75-80%

2 sets of:
10 strict pull-ups (maintain strict body line)
15 inverted bar rows

50 calorie row @ 75%

50 calorie row @ 85%

Post your scores to the Whiteboard.

July 25, 2015

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Chuck at the CrossFit Games

Workout of the Day
For time:
21-15-9-6 reps of:
Hang Power Clean 135/95; Masters 55+ 95/65
Shoulder-to-overhead 135/95; Masters 55+ 95/65
Row (calories)

Post your scores to the Whiteboard.

July 24, 2015

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New Products

Since starting to carry supplements, we’ve listened to your requests and added some additional high-quality products to our in-gym shop. We’ve tested all of these products before we committed to carrying them, picking and choosing what we liked best in three different product lines. A quick description of products is below. Note: there is no substitute for a good diet!

Protein: Progenex and Gnarly. Progenex is backed by lots of science and is the big name in CrossFit. Gnarly prides itself on being a clean, grass-fed protein. In addition to the standard protein, we also have Cocoon by Progenex, which is taken at night and contains tryptophan to help you sleep.

BCAAs (Branched Chained Amino Acids): taken daily in a powder form (mixed with water), BCAAs improve the rate of protein synthesis, can prevent muscle-breakdown and promote muscle building, and improve recovery.

Pre-workout: We offer two, Pump (by Gnarly) which includes green tea extract and creatine and Force (by Progenex) which includes caffeine, creatine and BCAAs.

Electrolytes: Gnarly Boost offers hydration with no sugar, plus trace minerals and B vitamins. This is important for all of our endurance athletes.

Extreme Endurance: supplement to reduce muscle burn and fatigue during a workout. Details HERE. 

Extreme Joint/Joint 4: four ingredients (including glucosamine and shark cartilage) to ease joint discomfort and inflammation.

So, do you need any of these products? That depends on your goals, how active you are, how you’re eating, etc. Let us know if you have any questions.

Rob takes: Progenex Recovery post-workout and Cocoon before bed; BCAAs, Extreme Endurance and Extreme Joint.

Wendy takes: 1/2 serving Gnarly protein with a banana pre-workout, the other 1/2 serving with a simple carb post-workout; Extreme Endurance, Extreme Joint, BCAAs.

UPDATE on the CrossFit Games: Chuck finished as the 7th fittest in the world Masters Men 60+! AMAZING!!! 

fred jerk  fred floored


Workout of the Day
Coach-led thruster warm-up


15 minutes to work to a heavy thruster single

:25 *Heats 
For time:
50 calories on air bike
30 thrusters Rx+ 135/95; Rx 115/75; Masters 55+ 95/65

Post your scores to the Whiteboard.

July 23, 2015

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Chuck’s Final Day of the Games

We are all behind Chuck for his final push towards that podium. After day 2, he’s sitting in 5th place and he has two more events to go. Less than 20 points separate him from 1st!

For the latest standings, visit:



Workout of the Day
3 sets, each for time of:
10 deadlift Rx+ 185/115; Rx and Masters 55+: 155/95
50m prowler push 120/60
10 deadlift Rx+ 185/115; Rx and Masters 55+: 155/95
– rest to recovery between rounds

*Note: choose a deadlift weight where you can go unbroken. 

Goal work

Post your scores to the Whiteboard.

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