July 29, 2016

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Member Spotlight – Dana Pratt

On first glance, Dana is no doubt a blond bombshell. But, this beauty is also a beast! She’s been at CFVB for three years and her toughness never ceases to amaze us. She’s a consistent member of the 9:30 AM class, arriving early for a thorough warm-up and always ready to throw down.

Hailing from Texas, Dana is full of southern charm. She’s upbeat and friendly and encourages her fellow CrossFitters.

Here’s a little more about Dana…

Occupation: Until somewhat recently I was a medical device sales rep selling spine implants. The day my children said “you work to much and are never around” was the day I made a change.  Now I’m a full time mom that is accused daily of “being around to much”, but I love it!

Family: Rip (husband), Catalina (14), and Riker (13).

Favorite workout or movement: Any AMRAP (except when it includes the air-bike).

Favorite Cheat Meal: I’m a Texas girl.  I can gorge on true Tex-Mex as if it is my last meal.

Hobbies: “Cheering, victory dancing, fist pumping, screaming, hugging, high-fiving, hydrating, traveling….repeat” ~it has to be considered a “mom hobby” when you spend 300 days a year watching your kids play lacrosse in and out of state. Other free time I love tennis, boating, traveling, and drinking wine at the Watsons.

Little Known Fact: Jen Watson and I do not ALWAYS talk about Crossfit/protein/carbs (though our husbands might dispute that), and I do not suffer from FOMO…I am perfectly happy staying home.

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HAPPY BIRTHDAY YUNSEON! 

Workout of the Day
:00
Barbell warm-up

:15
Every :20 seconds for 10 minutes
1 power snatch
*slightly lighter than last week

:30
5 x 3 tempo back squats
3 seconds down, 3 second pause, 3 seconds up
*barefoot

:40
2 sets:
100 meter prowler push 90/50
50 meter suitcase carry, switch hands at 25m

:50
Midline:
60 abmat sit-ups

Post your scores to the Whiteboard.

July 28, 2016

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Light Weights as Effective as Heavy Ones 

Most of you love to lift weights – some of you like to go heavy, while others enjoy the exercises at light to moderate weights. There is research that ou don’t have to go super heavy to see a benefit. A study has revealed that lifting lighter weights at higher rep schemes is just as effective. The key to getting stronger is that you get tired during a session…sound familiar?!

You can read all about it HERE

laura b1
Laura

Workout of the Day
:05
6 sets of:
250 meter row
250 meter run
250 meter ski
*2 minute rest between rounds
* NOT at 100% stay at 80% with consistency in times

:40
Double-under tech work
10 minutes of double-under technique work or 3 sets of 50 double unders

:50
Mobility:
1:00 each side gastroc stretch
1:00 each side soleus stretch
*Use 45lb plate instead of ball shown in video below

Post your scores to the Whiteboard.

July 27, 2016

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Our Resident Celeb

Taylor received some attention last week for his major weight loss and transformation, with his story published on Livestrong! It’s a great read, with photos by Jared. Check it out below.

How Becoming a Father Inspired Taylor R. to Lose 112 Pounds | LIVESTRONG.COM
http://www.livestrong.com/article/1012125-becoming-father-inspired-taylor-r-lose-112-pounds/

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Workout of the Day
:05 (heats)
8 minute AMRAP
8 power cleans Rx 95/65 M55+ 75/55
8 front squats Rx 95/65 M55+ 75/55
8 burpees over bar

rest 10 minutes

:23
For time:
21-15-9 reps of
calories on bike
toes-to-bar
box jumps 24/20
* 10 minute time cap

:40
Mobility:
1:00 each side internal spine twist
internal supine twist
1:00 couch stretch
couch-stretch
2 sets of 10 cat cows
LtANN

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July 26, 2016

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Reminders

Beginner Barbell session – this Friday at 4:30 PM. This class is free to all members and coached by Liz. Come on in and work on those lifts!

Yoga – each and every Saturday at 10 AM with Rana. $5 for members; $10 for non-members. Bring a mat.

Girl’s Night – Friday August 5. We will be at Rosanne’s house for happy hour from 5 – 7 PM, where we will provide snacks, wine and a signature drink. Around 7 PM, we will head to Orchid Island Brewery/Bungalow. Be there! And wear a wig or hat!

This Saturday’s workout will be a partner workout!

HAPPY BIRTHDAY TO KURT!

class clean drills

Workout of the Day
:10
5 rounds for time:
400 meter run
15 handstand push ups (Rx+ 4 inch deficit)
3 rope climbs
*25 minutes time cap

:35
2 sets of
100 meter slam ball carry
* heavier than previous week

:45
Mobility:
:30 seconds of 3-way hamstring stretch
2:00 each side pigeon stretch
shutterstock_pigeon

Post your scores to the Whiteboard.

July 25, 2016

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F3 Games Recap

CrossFit Vero Beach was well-represented with 12 teams at the F3 Games partner competition this past Saturday.

Three teams made it to the podium – Taylor and Mike got 2nd in Scaled, McKenzie and Liz got 2nd in Rx+ and Lonnie and Matt got 2nd in Masters.

The day wasn’t without challenges – inconsistent judging, botched scores and waiting. However, everyone responded with class, patience and positive attitudes. It’s always a risk to go to a new competition at a gym you aren’t familiar with and this one wasn’t run particularly well, but I think at the end of the day everyone had a great time.

I enjoyed watching everyone perform and was proud of the proficiency that everyone displayed. We had lots of PRs on the clean & jerk complex, which was exciting to see! Our people moved so well, which was a testament to all the hard work they put in day-to-day in the gym. We also had lots of support from members who came to spectate, showing how strong our community is.

When we arrived back in Vero that night, Becca asked me “if you had to choose an MVP from today, who would it be?” I honestly couldn’t choose just one. I started naming off everyone and why they could be an MVP. (PS: hers was Drew. She sees how hard he works to fine-tune his movements and take regular personal sessions with Liz to improve is lifts…and it showed yesterday. He looked great!)

So, congrats to you all! Now…on to Vero Beast!

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Mike & Taylor

HAPPY BIRTHDAY MCKENZIE FLINCHUM & JENNIFER BUDDE!

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

:10
Every 2 minutes for 6 minutes:
3 sets of 1 hang power clean + 1 jerk
Rx+ 205/135 Rx 155/105 M55+ 115/75
Rest 3 minutes

:19
Every 1:30 for 6 minutes:
3 sets of 1 hang power clean + 1 jerk
Rx+ 185/125 Rx 135/95 M55+ 95/65
Rest 3 minutes

:28
Every 1:00 for 6 minutes:
3 sets of 1 hang power clean + 1 jerk
Rx+ + 155/105 Rx 115/75 M55+ 75/55

:40
4 sets of:
2 strict pull-ups + 2 bar muscle ups
1:00 handstand hold

:50
Midline:
2 sets
:30 second hollow hold
:15 second sit-ups
:30 second plank hold

:55
Mobility:
1:00 each side twisted cross
2:00 box stretch
1:00 supine grip bar hang

Post your scores to the Whiteboard.

 

July 23, 2016

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Good Luck Teams!

Best of luck to our 12 teams competing at the F3 Games today. We are proud of all of you – show ’em how it’s done!

HAPPY BIRTHDAY TO PATTY HOWARD! and VICTORIA BACON (Sunday)!

junior rack

Workout of the Day
:05 (heats of ~10)
2 rounds for time:
50 calorie bike
40 double unders
30 wall balls 20/14
20 pull-ups
10 thrusters Rx 115/75; M55+ 95/65
*24 minute time cap

Post your scores to the Whiteboard.

July 22, 2016

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Be Informed – Food Labels

With all the claims listed on food labels these days, it’s no wonder why people are confused about the healthfulness of what they are eating. Unfortunately, much of it is marketing hype.

While it’s best to know exactly where your food comes from, that’s not always possible. So, arm yourself with the knowledge to see through the hoopla.

The following Wall Street Journal article details some of the common phrases used by food manufacturers and what they actually mean. Read all about it here: WSJ ARTICLE LINK

jason rope
Jason

Reminder: Don’t forget about our yoga class on Saturdays at 9:30 AM with Rana. Bring a mat and $5. Bring a non-member friend and the cost is $10.

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

:15
Every :30 seconds for 10 minutes
1 power snatch

:30
5×5 Front squats
3 seconds down, 3 second pause, 3 second stand
barefoot

:40
2 sets:
100m farmer carry
100m backward sled drag
go for challenging loads

:50
Midline:
2 sets of:
30 abmat situps
2 minutes rest

Post your scores to the Whiteboard.

July 21, 2016

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Sweat

Last week, we announced Sweat, a cardio-based program at our gym. Many of you have friends, family and significant others who have no interest in the CrossFit program, but still want to get a great workout and increase their fitness levels. This is what Sweat is all about!

Spaces are limited, so please pass this information along to anyone you think may be interested.

Here are the details again:

What is Sweat?
A 6-week program what includes cardiovascular training, resistance, light weights, flexibility and mobility. All ages and fitness levels can benefit from this training.

Sweat will be conducted in a small group setting by trainer Rachel Holloway. Rachel’s education and experience includes:
• Bachelors of science in exercise science
• ACE certified personal trainer
• Coached volleyball for high school and club teams
• Experience and specialized with working with post-rehab clients

When is Sweat? 
Sweat begins August 1 and ends September 9. Class meets from 8 AM to 9 AM each Monday, Wednesday and Friday.

What is the Cost? 
The entire 6 weeks is $225 – that works out to $12.50 per class.

How is Sweat different from CrossFit?
Overall, the Sweat class will be less technical and be void of Olympic lifting, power lifting and gymnastics. It will be a fantastic workout where you get your heart rate up and benefit from a greater fitness level!

For more information or to enroll in Sweat, contact Rachel Holloway at: rlholloway212@gmail.com

HAPPY BIRTHDAY JARED BLAIS & TORI RICH!

victoria kbs
Victoria

Workout of the Day
:05
3 sets of:
400m run
500m row
400m run
Rest 3 minutes between sets
Goal is to match times for each set

:50
2 sets:
10 quadruped rotation with band assistance

10 foam roll up wall

Post your scores to the Whiteboard.

July 20, 2016

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F3 Games

This Saturday we have TWELVE teams from CrossFit Vero Beach throwing down at the F3 Games partner competition. Our team names and athletes are:

  • CFVB – Johnny Zambito & Zach Bragg (Rx+)
  • Hot Knees, Hold Hearts – Liz Ponto & McKenzie Flinchum (Rx+)
  • Chalk Dirty to Me – Emily Zambito & Kat McClain (Rx)
  • Finally Rx – Nanda Harrelson & Kelsey Zorc (Rx)
  • Like a Mother – Laura Radocaj & Katie Stancil (Rx)
  • BAD MOJO – Amir Rhemi & Doug Wiggins (Rx)
  • Forging Elite Fatness – Bobby Sunkel & Paul Hamilton (Rx)
  • Star & Shield – Lonnie Rich & Matt Harrelson (Masters)
  • Barbellas – Nicole McClain & Allie Lenk (scaled)
  • Barbells and Biscuits – Taylor Rye & Mike Sanford (scaled)
  • Average Bros – Frank DelaCruz & Shawn Loesel (Rx)
  • Vero Dudes – Drew Sonier & Andy Metcalf (Masters)

They are ready!

Spectators are welcome and this is going to be a fun day! The event is at Crossfit F3 in Winter Springs – http://www.crossfitf3.com

Athletes: bring a tent, chairs, plenty of food and water. If you need to borrow anything, like weight belts, etc., please see a coach and check the item out so we can keep track.

prowler line

Workout of the Day
:05 (heats of ~10)
7 minute AMRAP
15 box jumps 24/20
10 hang power cleans Rx+ 155/105; Rx 135/95; M55+ 95/65
5 shoulder to overhead Rx+ 155/105; Rx 135/95; M55+ 95/65

rest 10 minutes

:22
7 minute AMRAP
15 calories – air bike
10 Handstand push ups (Rx+ on parallettes)
5 bar muscle-ups (scale chest-to-bar pull-ups)

:35
Midline:
3 sets of
:30 hollow body
15 abmat sit ups
:30 plank

:45
Mobility:
1:00 (each side) internal supine twist
internal supine twist
:30 3-way hamstring stretch
2:00 saddle stretch
mckenzie sddle stretch

Post your scores to the Whiteboard.

July 19, 2016

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Making Jumps with Weight

As coaches, we’ve noticed that some of you don’t make appropriate weight increases when warming up, during a lifting session, etc. We also see athletes perform a sub-par lift, then proceed to load on more plates. If this sounds familiar, read below for some guidelines.

  1. Always warm up with an empty bar first. Even the most proficient lifters (including those competing in the Olympics!) warm up thoroughly with an empty bar. They focus on mechanics, bar path, positions and speed.
  2. Slowly add weight and continue to drill the movements. Start with less than 50% of your 1 RM.
  3. Make increases of 5-20# if the lifts feel good…the more warm-up reps, the better.
  4. Once you start approaching 80% or more of your 1 RM, the weight increases should even be less.
  5. Note that increases in the snatch will be less than in other lifts – 10# on the snatch may feel more like 20# compared to a clean.
  6. If the lift didn’t feel good, don’t increase.
  7. There is no shame in staying light and working on proficiency. It will ultimately lead to better, more successful heavy lifts in the long run.

molly jerk
Molly

Workout of the Day
:05 (heats of 7 with ~10 minute stagger)
For time:
1000m ski
Then 3 rounds of:
20 toes to bar
10 American kettle bell swings 55/35
+
1000m row
Then 3 rounds of:
40 double unders
20 burpees
* row and ski only performed once
*30 minute time cap

:40
Midline:
300 m slam ball carry (bear hug)

:50
Mobility:
2 sets of
1:00 box stretch
1:00 pigeon

Post your scores to the Whiteboard.

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