March 31, 2015

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Thoughts on the Open

We can all take a relaxing breath now that the Open is over. Tomorrow, we will post our recap on the 2015 Open, but first we want to hear from you on topics like:

  • What did you think of the Open events?
  • Were you happy with your personal performance?
  • What was your favorite part of the Open?
  • Would you compete in the Open again?
  • For those of you who didn’t compete, what did you think? Would you want to do it next year?

Congrats to everyone! Please post your thoughts to the comments section…

HAPPY BIRTHDAY AMIR!

15.5_055

Workout of the Day
:10
Five rounds for time of:
10 Burpee Box Jumps 24″/20″
8 Shoulder-to-overhead 135/95; Masters 55+ 105/75
2 rope climbs

:40
Accumulate 3 minutes in a wall-facing handstand hold or work on handstand attempts against the wall

:45 
Mobility – 3 sets of:
:20 box stretch
:20 (each leg) couch stretch

Post your scores to the Whiteboard.

March 30, 2015

Posted on by crossfit in WOD | 6 Comments

Member Spotlight

We are capping off March with a Blais…Diane Blais, that is. We all know Diane as Queen of the no-rep, she has her own bedazzled pull-up bar, she’s been a member since the beginning, we love her big personality and big hair in all the morning classes, she’s a badass athlete in her own right, and her whole family is into CrossFit. This place wouldn’t be the same without her! Here’s more…

Occupation: CrossFit Coach

Family: husband of 38 years, Bryan; Sons Jared and Brandon; Daughter-in-law Alyssa; grandchildren Ben, Ella, Mikayla, Evan and Logan.

Favorite CrossFit Movement or workout: Double-unders and “Fight Gone Bad”

Favorite Cheat Meal/Food: Ice Cream

Hobbies: Spending time with grandchildren, cruises, the beach and sports

Little Known Fact: 1st and only TV Commercial was in 8th grade for the Woolworth Department Store. She was the “Clacker Queen.” Diane had open heart surgery 10 years ago.

IMG_5951_1
Diane

Workout of the Day
:00
Barbell warm-up/drills

:15
Every 2 minutes for 12 minutes/6 sets:
1 Squat Clean + 2 Front Squats

Rx+ 225-255/145-165
Rx 185-205/125-140
Masters 55+ 125-145/75-100

:30
4 sets, not for time, of
300 m row
10/7 strict pull-ups
10/7 ring dips

:50
Midline
4 sets of:
:30 hollow body hold
:30 plank hold
- rest 30 seconds between sets

Post your scores to the Whiteboard.

March 28, 2015

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The Grand Finale!

Be prepared to have your engine tested in 15.5.

We are so proud of CrossFit Vero Beach, now let’s finish strong!

Athletes: please review the standards video below.

Everyone: meet us at Orchid Island Brewery tonight at 6 PM.

HAPPY BIRTHDAY MEAGAN!

Workout of the Day
CrossFit Games Open Workout 15.5

RX’D
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

MASTERS 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

SCALED MASTERS 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

TEENS
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

Post your scores to the Whiteboard.

March 27, 2015

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Training vs. Working Out

Just a little glimpse into our programming philosophy…we strive to develop training sessions that give you the maximum benefit with the minimum dose. That’s why you won’t see metcon beat-downs daily on our whiteboard. Hundreds of pull-ups, day after day of massive squat volume, Hero WODs and boot camp style workouts over and over won’t make you better. They will actually result in overuse injuries and sloppy form. Strict movements, gymnastics skill work, light lifting technique, mobility – that’s where the magic happens. Simplicity is a beautiful, effective thing.

Sure, we all love the feeling of lying on the floor after a big workout, knowing we left nothing in the tank. And those workouts definitely have their place in our weekly regimen. But, on a daily basis they tax your nervous system and can result in reinforcing bad habits on lifts since you are going for time. Our athlete’s performances in the Open, in 5K races, triathlons, etc. proves that we are on the right track!

Today is a great example of a training session and not a “workout” – technique work to drill proper lifting, some pushing followed by strict pulling, then some cyclical conditioning work that will get you comfortable with being uncomfortable.

Approach our program as an athlete training to get better every day (because that’s what you are!), not as just another mindless workout. Focus and give it your all!

 jim clean
Jim B. 

Don’t forget: Post-Open happy hour Saturday from 6-7 PM at Orchid Island Brewery

Workout of the Day
:00 
Barbell warm-up/drills

:15
Every 2 minutes for 14 minutes/7 sets
1 Power Snatch + 1 Hang Power Snatch
Rx+: 135/105
Rx: 125/95
Masters 55+: 95/55

:35
3 x 10 Push Press
moderate weight, focus on touch-and-go

:45
3 x 10 ring row
squeeze scapula, maintain hollow body

:50
1k Meter Row
- rest 8 minutes
1k Meter Row

Post your scores to the Whiteboard.

March 26, 2015

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Deadline for CharityWOD

Reminder: only five days remain to submit your favorite non-profit organization in consideration for CharityWOD. We’ve had six fantastic entries so far and will narrow them down to one after Tuesday, March 31.

In order to raise as much money as possible, we also plan on raffling some items at our event. If you’d like to donate anything, please let us know. CFVB is donating a 1-hour personal Olympic Weightlifting lesson and a free month of unlimited classes.

This is going to be a fun event…make sure to grab a partner for the workout. If you need one, please let me know. (I have several scaled women who need partners.)

Charity Wod

Workout of the Day
:05
Four sets, each for time of:
20 calories Airbike
10 wall balls 20/14
20 double-unders
- rest 4 minutes between sets

:35
Gymnastics work – 3 sets of:
:30 hollow body hold
:30 wall-facing handstand hold

Post your scores to the Whiteboard.

March 25, 2015

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Festivus

Join Danya, Aaron, Paul, Allie and Steph W, who have all signed up for the Festivus Game on April 18. The Festivus Games is CrossFit event with Novice and Intermediate divisions, hosted by the great people at Harbor City CrossFit in Melbourne. Here is the breakdown, from the Festivus website:

If at least four of these six guidelines are true for you then we suggest you go Novice. Otherwise we suggest you go Intermediate.

  • Unassisted pull ups less than 5/2 (Male/Female)
  • 1-rep max deadlift is less than 300/225 (Male/Female)
  • Mile run is over 10 minutes
  • 2000-meter row is over 8 minutes (Male) or 9 minutes (Female)
  • You have no clue what your Fran time is
  • You’ve been Crossfitting less than six months

The workouts have been post and you can register directly on the website: https://festivusgames.com

This looks like it will be a lot of fun!

PS: If you are interested in the Jungle Strong competition on April 18, standards and registration forms are in the lobby.

HAPPY BIRTHDAY DOREEN

allie front rack
Allie

Workout of the Day
:oo
Barbell warm-up/drills

:10
Every 2 minutes for 14 minutes/7 sets:
1 Power Clean + 1 Hang Power Clean
Rx=: 205/125
Rx: 175/110
Masters 55+ 135/85

:35
3 sets of:
50 m Prowler drag (forward) 140/90
5 Hang power cleans Rx+ 155/105, Rx 125/85, Masters 55+ 105/75
- rest 2 minutes between efforts

:50
Midline – 3 sets of:
10 strict toes-to-bar or knee raise
10 back extensions
:45 hollow body hold

Post your scores to the Whiteboard.

March 24, 2015

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 Post-Open Get-together 

Bill suggested an informal get-together on Saturday night so let’s do it! Join us Saturday from 6-7 PM at Orchid Island Brewery. Whether or not you competed, meet your CrossFit friends in toasting another successful Open!

Orchid Island Brewery is located at 2855 Ocean Drive.

bob clean
Will and Bob

Workout of the Day
:10 (heats of 10, stagger start) 
For time:
30-20-10
Thrusters
Bar-facing Burpees
Box Jumps 24″/20″ (step down)
Row (calories)
*25-minute cap

Increase thruster weight each round:
Rx: Set of 30: 95/65, Set of 20: 115/75, Set of 10: 135/95

Masters 55+: Set of 30: 65/35, Set of 20: 95/55, Set of 10: 115/65

Post your scores to the Whiteboard.

March 23, 2015

Posted on by crossfit in WOD | 3 Comments

Member Spotlight

Sandy Campbell is one of the very first members of CrossFit Vero Beach! In the last six years, we’ve seen her grow so much as an athlete, completely transform her body and we always look forward to her smile and bright attitude to wake us up for the 5 AM class. She’s sweet, tough, hard-working, supportive, consistent…we can’t say enough about this lady! It’s time to get to know a little more about Sandy…

Occupation: Collections Clerk for the Indian River County Clerk of Court

Family: Native of Vero Beach and parents and sister still live here. Married to Doug (30 years next month!), three boys, Chad, Steven and Alex. (I think this explains her toughness!) 

Favorite CrossFit Movement: Front and back squats

Favorite Cheat Meal: Reese’s Peanut Butter Ice Cream

Hobbies: bowling, reading, going on cruises

Little Known Fact: “I never worked out until my early 40s when I started going to The Jungle Club. I had a great group of people to work out with and learned how to eat better and lost about 25 pounds. I joined CrossFit six years ago and learned how to eat (thank you Wendy) and work out even better. I still work out with a great group of people! Since I started working out, my husband runs with me and all three of my kids exercise and have good eating habits.”

photo-12
Sandy, on her most recent cruise

Workout of the Day
:00
Barbell drills/warm-up

:05
Split Jerk
15 minutes tech work
5×2 @ 55-65%

:20
Front Squat 5 x 2 @ 70%

:35
4 sets, each for time, of:
10 strict pull-ups
10 hand-release push-ups
200 m run
- rest 3 minutes between sets

Post your scores to the Whiteboard.

March 21, 2015

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15.4

This one is a doozie. The workout is completely different Rx to scaled, so please make sure to review the workout details below.

NOTE: you will want to feel out the HSPU standard and get a little practice in, so come in EARLY to do so. You can practice in the new gym area. When it’s time for your heat, we will have measure the HSPU stations for competitors on the north wall.

Good luck!

Workout of the Day
CrossFit Games Open Workout 15.4

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.
then
CrossFit Games Open Workout 15.4 (Scaled)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.

Post your scores to the Whiteboard.

March 20, 2015

Posted on by crossfit in WOD | 2 Comments

CharityWOD Update

A week and a half remains to submit a charity that will benefit from our event. Email details like mission statement, population served, campaigns, etc. by March 31 to info@crossfitverobeach.com. We will review all of the applicants and make an announcement on April 3.

As far as the workout portion of CharityWOD, please review the standards below for team of two male/female:

Master’s

  • combined age of 85
  • C&J working weight: 115/75
  • Thruster working weight: 85/55
  • Wall balls 20/10 to 10′
  • At least one team member must have pull-ups (kipping allowed)

Rx

  • C&J working weight 135/95
  • Thruster working weight 95/65
  • Wall balls 20/14 to 10′
  • At least one team member must have pull-ups (kipping allowed)

Scaled

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

Sign up at the gym – a registration sheet will be in the lobby. Make sure to choose a team name!

NOTE: If you would like to compete and need a teammate, shoot me an email with your division and I will match people up. Once we choose the charity, you will seal the deal with cash or a check made out to the charity.

This is going to be great! And don’t forget our 6th Anniversary party that afternoon at 1 PM.

Charity Wod

HAPPY BIRTHDAY BECCA! 

Workout of the Day
:05
Three rounds for time of:
400 m run
21 burpees
500 m row

:30
Midline – 3 sets of:
10 GHD sit-ups
10 back extensions, 2-second pause when chest is parallel with floor

:45
Wall-facing handstand holds
- Accumulate 3 minutes with PERFECT form. If you feel your form degrade, take a rest. TECHNIQUE over TIME!

Post your scores to the Whiteboard.

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