April 28, 2015

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CharityWOD Heats & Info 

The Saturday, our CharityWOD event will begin at 9 AM with a few words and the National Anthem (sung by Danya!). The first heat will begin immediately after, so be warmed up and ready!

We will ask for the final heat to judge the first heat, then once a heat is done, they judge the next heat and so on.

No regular classes that day.

Spectators are welcome! If they make a donation to Operation 300, even better! We will ask a volunteer to collect money and we will tally up everything and we will present a giant check to Operation 300 at the very end.

Ten-year-old Ben (Alyssa and Jared’s son/Diane and Bryan’s grandson) will be selling his Ben Blais Custom Socks and donating $1 from the sale of each sock to Operation 300. Operation 300 will be selling t-shirts.

The winners of each division will take home a trophy. Christina has donated gift certificates for CrossFit Kids sessions to the winners of Rx and Scaled; and private gymnastics sessions for the Masters winners – thanks Christina!

Come out and support this cause and your fellow CFVB athletes. We should wrap up around 11:30 or so, then we will hustle home to get ready for the Anniversary Party – what a great day!

Again, the CharityWOD workout is:
*15-minute time cap

Teams of two (male/female) to complete for time:

“Karen” (150 wall balls)
“Grace” (30 clean & jerks)
“Fran” (21-15-9 Thrusters + pull-ups / scaled = burpees)

*typical CrossFit standards for all movements apply
*work can be split up any way
*On Karen, one partner must stand behind the other with their med ball and they can switch as needed.
*On Grace and Fran, barbell must be clearly dropped before other partner can begin his or her work.

The weights for each division are:


  • C&J  115/75
  • Thruster 85/55
  • Wall balls 20/10 to 10′


  • C&J 135/95
  • Thruster 95/65
  • Wall balls 20/14 to 10′


  • C&J 75/45
  • Thruster 45/35
  • Wall balls 14/6 to 10′

Heats can be found here: CharityWOD Heats

Approximate heat times (if we run ahead of schedule, we will keep moving so be ready):
Heat 1: 9:20
Heat 2: 9:40
Heat 3: 10:00
Heat 4: 10:20
Heat 5: 10:40
Heat 6: 11:00

Charity Wod


Workout of the Day
For time:
50 calories Air bike
20 bar-facing burpees
50-calorie row
20 shoulder-to-overhead Rx+ 155/105; Rx: 135/85; Masters 55+ 96/65

Tech work/drills
Or 2 x Max effort UB
Scaled: 3 sets of: 5 strict pull-ups + 5 strict dips

Post your scores to the Whiteboard.


April 27, 2015

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Stop Sabotaging Your Diet 

I’m a fan of the Stupid Easy Paleo blog and here book, Performance Paleo. I received the email below and wanted to share it with you all, as it’s spot-on. After we do our “Eat Real Food” Challenges or after a few weeks of food logging, way too many people resort back to their old eating habits, gaining weight and making excuses. I know some people look at clean eating (with an emphasis on Paleo) as a short-term diet and not something that’s sustainable. It’s always my goal to get people to change their mindsets and adopt this way of eating as a life-long habit. It’s just the way you eat, no big deal. And in the process you’re healthier and look and feel the way you want to.

I thought this email was pretty spot-on…

Today’s topic is one I know is near-and-dear to the hearts of many: How to stop sabotaging your diet. 

When I look back on my youth and my 20s, I realize I was “on a diet” for most of it, fighting a perpetual mental and physical battle of losing weight. What I really should have been focusing on instead was gaining health.

If you pay attention to the subtleties of achieving lifelong health and those around you who seem to have it mastered, you’ll notice a common theme:

Diets that are set up as pass/fail SET YOU UP TO FAIL.

This concept isn’t just found in fads like the cabbage soup diet. Paleo is often portrayed as a “strict” protocol, lived by a list of yes/no foods. Venture off the list and someone is bound to call you out. (Either that or you beat yourself up for your choices.) Is this what we’ve become? Is this the way to nurture ourselves and each other.

So here’s how to stop sabotaging your “diet”: Realize that getting healthier involves commitment and consistency over time, not 100% perfection.

Reframing your ideas around “being on a diet” to “investing in a healthy lifestyle” can make a huge difference.

Are there foods I avoid because I know they lead me down a slippery slope if I’m not careful? Yes. Are there foods that make me feel less-than-good when I eat them? You bet. It still doesn’t mean I eat perfectly or use a yes/no list to keep me on the straight-and-narrow. Do you have any idea how much brainpower it takes to abide by a yes/no food list for a lifetime? I don’t have an exact value, but it’s a lot. Too much, in fact.

Being perfect all the time should not be the goal. Rather what matters most is making good choices a majority of the time with the intention of healing and nourishing yourself.

We are all different, and you may be facing down different food demons than me. Mine is sugar. But no matter what you’re facing, know that there is light at the end of the tunnel.

Know that you can get off the constant roller coaster of “dieting” and falling off the wagon.

Commit to eating well a majority of the time and know that even though you may not be perfect, you’re engaged in the process of gaining health.



Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 14 minutes/7 sets:
1 Power Clean + 1 Squat Clean + 1 Front Squat
– 65-75%
– touch-and-go

Masters Qualifier – Event 4
For time: 21-15-9 reps of:
Deadlift 225/155 (55+ 155/145)
Box jump 24″/20″ (55+ 20″)
Handstand push-up (55+ to a 2″ mat; 60+ to a 4″ mat)

3 sets of –
15 Abmat sit-ups
:30 hollow body hold

Post your scores to the Whiteboard.

April 25, 2015

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Another Big Weekend

Best of luck to all the CFVB athletes competing this weekend:

Vinnie and Jay are powering through the St. Anthony’s Triathlon in St. Petersburg. This is Jay’s first tri!

We have two teams at the CrossFit Unmatched Classic:
– Frankie, Shawn L., and #timvold in Scaled Men’s
– Liz, Mikaela and Becca in Rx Women’s

Chuck, Charlie, Wendy and Rob are completing the four Masters Qualifier events. Chuck is entering the Qualifier in 7th worldwide; Rob 78th worldwide and Wendy 46th worldwide. The top 20 athletes in each age division in the world go straight to the Games!


Workout of the Day
21-15-9 reps, for time:
Clean 135/95
Ring Dips
– 10-minute cap


21-15-9 reps, for time:
Thruster 95/65

Post your scores to the Whiteboard.

April 24, 2015

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Camps – Spread the Word! 

We are hosting two camps this summer, one for high school and college athletes and one for kids.

Summer POWER Camp
This is a strength and conditioning program designed to create stronger, faster, more explosive athletes through Olympic lifting, power lifting, speed, plyometrics and flexibility. All levels of high school & college athletes are welcome, as the loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement. From lacrosse to soccer to wrestling to football, this camp will keep these athletes in tip-top shape over the summer.  Power Camp will take place M-W-F at 10:30 AM andstarts Wednesday, June 10. Free Introduction: Monday, June 8 at 10:30 AM (email info@crossfitverobeach.com to RSVP).

*MEMBERS: refer a student who joins Power Camp and receive a $50 credit (can be used for your monthly fees or merchandise)

power camp

CrossFit Kids Summer Camp
This camp is for Kids age 5-11. There will be two one-week camps: the week of June 22 and the week of July 20. Camp runs from 9 AM to noon and will include skill building, nutrition information and, of course, workouts! Healthy snacks will be provided and the cost is $100 per 1-week camp. Email Christina with questions and/or to register: christina.horne@yahoo.com

kids camps

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 10 minutes/5 sets:
1 snatch pull + 1 power snatch

Snatch pull:

3×2 Snatch lift-offs

Snatch lift-off

For time:
1000 m run
30 handstand push-ups
1000 m row

Post your scores to the Whiteboard.

April 23, 2015

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Final Reminders

Charity WOD – May 2 at 9 AM

  • If you haven’t submitted your team name, please get it to me ASAP. We have 5 nameless teams!
  • GUYS: I have one scaled woman who needs a partner – please email me if interested. 
  • If you haven’t paid the donation to participate in CharityWOD, please do so.
  • I will work on heats over the weekend and post next week.
  • For those of you not participating in  the workout, please come out and support. Operation 300 will also be there and we will be presenting them with a check at the end.

Anniversary Party – May 2 at 1 PM

  • Please sign up for the party in the lobby – it’s going to be a great time!
  • The party address is on the first page of the sign-up sheet.
  • BYOB and a dish to share (and, no, it doesn’t have to be Paleo). We will provide kegs and some meat.
  • With all the cocktails and carrying on, you will want to make sure to get a sitter for the kiddos!



Workout of the Day
:10 (heat 1)
For time:
30-20-10 reps of:
Airbike (calories)
Dumbbell snatches 55/35
– 10-minute cap


For time:
21-15-9- reps of:
Shoulder-to-overhead 95/65
Box Jump 24″/20″ (step down)
– 10-minute cap

Post-WOD mobility
Foam roll
Shoulder opener/Box stretch
Quads, hip flexor stretch/Couch stretch

Post your scores to the Whiteboard.

April 22, 2015

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Member Spotlight – Kristi Odom

Kristi certainly needs no introduction. She joined CrossFit Vero Beach in the very beginning, six years ago. Since that time we’ve seen her get married, be named “Teacher of the Year” for Vero Beach High School, and become a badass athlete, an inspiring coach and a true friend. Her outfits are always flawlessly matched, she wears neon on a regular basis, she provides old-school 90s hip-hop for the classes she coaches, she is often dancing across the gym floor, she routinely gives people nicknames and she brings life and energy to everything she does.

If you have KMO in your life, you’re one lucky person!

Occupation: 9th grade PE and Health Teacher at Vero Beach High School, CFVB Coach, Acro/Tumbling teacher at Artistry in Motion Dance Studio

Family: I have been married 5 years to my wonderful husband Jared and we have an adorable Boglen Terrier named Penny.

Favorite CrossFit movement or workout: Favorite Movements: Handstand Push Ups, Toes to Bar, Overhead squats, Deadlifts, Prowler Favorite Workout: Nancy

Favorite cheat meal: Chicken Quesadillas and Champagne (not at the same time though)

Hobbies: CrossFit, running, traveling/going on cruises, matching my outfits, dancing, cheering on my Seminoles, bargain shopping, going to the beach/on the boat, making fun playlists, hanging with family and friends

Little known fact about you: When I was 3 years old I was picked out of the crowd during a show at SeaWorld Orlando to sit on Shamu.

kristi_jared_penny-2 Neon Explosion in Barbados-2

Workout of the Day
4 sets of the complex:
4/2 strict pull-ups + 4 kipping pull-ups + 4/2 bar muscle-ups

4 sets of the complex:
4/2 strict handstand push-ups + 4 kipping handstand push-ups + handstand hold, as many seconds as possible

3 sets, each for time of:
50 m sled push 140/90 (low horns)
200 m run
30 double-unders
– rest 3 minutes between sets

Post your scores to the Whiteboard.

April 21, 2015

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Win the Day 

My favorite lesson from The Champion’s Mind by Jim Afremow (a book I highly recommend) is the notion of “Win the day.” What this means is that you should take the opportunity each day to become the best athlete you can be.

“Excellence can only be achieved today – not yesterday or tomorrow…Today is the only day you have to flex your talents and maximize your enjoyment. Your challenge is to win in all aspects of lift. To reach that goal, you need to set yourself up for success by winning one day at a time. Procrastination is no match for a champion.”

Winning the day doesn’t mean to have the fastest time on the whiteboard, to beat your gym rival, to lift the most in your class. It means you gave it your absolute personal best that day.

I set an alert on my iPhone that pops up at 7:30 AM each day (a half hour before I train) that says: Win Today. It helps me focus and motivates me for my training session.

“Win the Day” could apply to work, school and other areas of life. Don’t just show up for attendance. Be ready. Have a plan. Be present. Give it everything you have.

What will you do to “win the day” today?

Johnny passed his Level 1 CrossFit exam and joins our team as an Assistant Coach!

Workout of the Day
For time:
60-calorie row
40 bar-facing burpees
30 toes to bar
20 power snatch Rx+ 135/95, Rx 95/65, Masters 55+ 65/45
5 rope climbs

4 sets:
wall-facing handstand holds
:30 hollow body hold
:30 arch hold

Post your scores to the Whiteboard.

April 20, 2015

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Weekend Update 

What a weekend! Here’s how our athletes fared:

Festivus Games 
CFVB had a great showing at Festivus, throwing down against a total of 100 CrossFit athletes from around the state. Aaron, Matt and Melissa all made it to the top 5 in their divisions and competed in a final workout – the fourth event of the day! We don’t know the final rankings, as their scoring website crashed and isn’t back up. However, Rob and I were super proud of how our athletes moved, performed and remained upbeat the entire day – the mark of true champions!


Jungle Strong
Marla put up some impressive numbers at Jungle Strong: a 350# back squat, 370# deadlift and 200# bench press! We don’t know the final rankings of this one yet, either (it’s based on an equation that takes into consideration body weight and they didn’t calculate on-site). But I think everyone can agree that Marla is Queen of the Jungle!

UPDATE: Marla won in the non-Member division! 

Marla Jungle Strong

Navy Seal Museum Bridge Challenge 
Team CrossFit Vero Beach ranked third overall in the Bridge Challenge. We had the fastest time in the athletic endeavors, but didn’t complete a puzzle, so had to take a 10-minute penalty. By winning the swim, paddle, climb, run portion, we proved that CrossFit training prepares you for anything. And I think we can agree that we had the beefiest team out there…

Navy Seal Challenge

South Beach Triathlon
Andy and Bill completed the South Beach triathlon, Andy PRing by over 10 minutes and Bill by over 20 minutes! Amazing work, guys!

andy bill

REMINDER: Sign up for the Tuesday & Thursday Barbell sessions. Some of you have just shown up. We cap the class, so PLEASE sign up.

Workout of the Day

Barbell warm-up/drills

Every 2 minutes for 10 minutes/5 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
65-75% of max clean & jerk

– Rest 5 minutes 

Every 2 minutes for 10 minutes/5 sets
3 Front Squat @ 3030 tempo
– 3 seconds up/3 seconds down
– Power clean, then set (no racks)

– Rx+ 175-185/125-135

– Rx: 145-155/105-115

– masters 55+: 125-135/75-85

4 sets, each for time of:
10 burpee box jumps 24″/20″
60 -second row
– score is calories
– rest 2 minutes between sets

Post your scores to the Whiteboard.

April 18, 2015

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Big Weekend!

TWENTY-THREE CFVB athletes are competing in a variety of events this weekend! Details are below.

Good luck to:

You’ve all done the hard work, now go give ’em hell!

little rach
Lil Rach


Workout of the Day

Choose a Nasty Girl:

“Nasty Girls V2″
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 Hang power cleans, 175/115

– OR –

Classic “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135/95

Post your scores to the Whiteboard.

April 17, 2015

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Please sign up for the Anniversary Party (May 2 at 1 PM). Sign-up sheet with party location is in the lobby. For planning purposes, we need a head count, so please sign up today!

Submit your team names and donations for CharityWOD ASAP. We will be assigning heats at the end of next week. With 32 teams, we will raise a minimum of $1280 from entry fees. We’ve also received donations from members not participating – I can’t wait until we present Operation 300 with the money. Thank you everyone!


Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 14 minutes/7 sets:
2 squat snatch
– start at 70% and work to 90%

Snatch Lift-off 3 x 3 @ 70-90%
Purpose is to train the pull off the floor. Focus is on driving knees back and out of the way, keeping back tight, weight balanced.

Front Squat 5×2 @ 80%

2 x 50 calories on Airbike
– rest 1:1

Post your scores to the Whiteboard.

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