September 17, 2014

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Recommended Gear 

For those of you wondering what brands of CrossFit gear we recommend, we’ve created a Pinterest page HERE. 

Note: spending money on a bunch of gear isn’t going to make you a better athlete, but the right gear can assist in the movements. It’s more important as a newbie to learn the technique, be consistent and then make the investment when you’re ready. I do think that your own jump rope is important, as are flat-soled shoes, and eventually, Olympic lifting shoes.

kyle prowler


Workout of the Day
Split Jerk
10-15 minutes tech work

For time:
14 Handstand Push-ups
8 Clusters 135/85
12 Handstand Push-ups
10 Clusters 135/85
10 Handstand Push-ups
12 Clusters 135/85
*Cluster = squat clean to thruster 

Midline – 3 sets of:
15 back extensions
10 GHD sit-ups (or sub 20 Abmat sit-ups)

Post your scores to the Whiteboard.

September 16, 2014

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Support Our Sponsors 

A few more sponsors on board for Vero Beast! If you would like to be a sponsor of Vero Beast by donating cash or prizes, please email

Rigor Gear -

Calvetti & Company  -

Citron Bistro –
Citron Logo

Dermody Dental –

Charlie’s Fitness Studio
charlie biz card

Hair by Susan Clendening 

CrossFit Kids & Teens Vero Beach -

They join these other sponsors…

Blooming Sassy –
Blooming Sassy Aug 2014 card front

Rx Bar –
RxBar_Final Logo

Extreme Endurance –

Advocare (Aaron Wingate) -
advocare logo_full

Andrea Geldres Photography -

The Porch Factory –
Porch Factory logo in raster format

Rio Coco -
Rio Coco logo


Workout of the Day
:05 (get in and put name on board. Heats of 8, staggered every 10 minutes) 
For time:
80 calories on Airdyne (10-minute time limit) 
30 toes to bar
80 calories on rower
30 pull-ups
800 m run
30 burpee box jumps 24″/20″

Post your scores to the Whiteboard.

September 15, 2014

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What Really Causes Heart Disease? 

In the article linked below, a world-renowned heart surgeon explains what causes heart disease. In a nutshell: inflammation. And why are we so inflamed? Here’s an excerpt from his article:

“What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flourand all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.”


Steph squat

Workout of the Day
Power Clean
20 minutes tech work

AMRAP in 4 minutes of:
Power Clean Rx+ 225/155; Rx 205/135; Master 55+ 170/105
- Two heats. Partner up for this. As your partner goes, you will count. 

2 sets, each for time of:
100 m Prowler push 90/50
25 ball slams
- rest as needed between sets

Post your scores to the Whiteboard.

September 13, 2014

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 jenn pistol.PNG
Jenn, pistols in Italy! 

Lots of birthdays this weekend…



Workout of the Day
Full clean tech work/warm-up

Five rounds for time of:
10 deadlift 195/135
8 squat clean 195/135
6 strict chest-to-bar pull-ups

Post your scores to the Whiteboard.

September 12, 2014

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Fat Loss & Alcohol 

If you’ve cleaned up your diet, but are still drinking alcohol on a regular basis, chances are you aren’t achieving your body composition goals.

Here’s why: your liver is not only responsible for detoxifying your body, but also managing your blood sugar levels, as well as directing your metabolic function. Because alcohol is a toxin, when you drink it, your liver turns its primary focus to the detoxifying alcohol, so it’s not focused on creating an ideal metabolic environment.

So, regular alcohol consumption is not the best route to fat loss (yes, that includes the daily glass of red wine.)

I’d be a hypocrite if I told you to never have a cocktail, but limit yourself – those daily drinks add up!

Tibor Prowler

Also: For those of you missing Little Chris, he wanted me to pass along his blog that details his life at Physical Therapy School…

Workout of the Day
2 Snatch Push Press (behind the neck, hold overhead 2 sec) + Snatch Balance x2 (hold bottom 2 sec)
6 sets of the complex (2 light sets, 2 moderate sets, 2 heavy sets)
rest 2 minutes between each set

Full Snatch
10 singles at 80-95% of 1 RM
rest 90 seconds between reps

For time: 50 Pike Push-ups off box (head to floor)

Post your scores to the Whiteboard.

September 11, 2014

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Upcoming Competitors Seminar

We are holding a seminar on Saturday, October 11 at 10 AM for CFVB members who will be competing at Vero Beast. We will spend a few hours discussing things like nutrition strategies, pacing, movement efficiency and more.

If you’d like to attend this free event, please RSVP to and include topics/questions you’d like us to address.

don barbell

Workout of the Day
30 steps of Drinking Bird

10 rounds for time of
200 m run
20 double-unders
6 dumbell snatches 55/35


2×10 paralette pass-throughs with a dip
(demo video below, add a dip when hips are forward)

Post your scores to the Whiteboard.

September 10, 2014

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Front Rack Mobility

Problems with the front rack position? This video is for you:

 Workout of the Day
1 Power Clean + 3 Front Squats
20 minutes to work to a heavy single of the complex

Behind-the-Neck Split Jerk 5×1

3 sets of:
Max Effort pull-ups
Max effort ring push-ups
rest 60 seconds between each ME

2k Meter Row

Post your scores to the Whiteboard.

September 9, 2014

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Paleo Information

Interested in learning more about nutrition, specifically the Paleo Diet? Join me for a Paleo Q&A session on Tuesday, September 16 at 5:30 PM.

Please RSVP to I will send you some material to read prior to class so that we can focus on your specific questions during the session. Please feel free to bring a food log for my review and comment.

Remember: you can’t out train a bad diet!


hans AD

Workout of the Day
:05 (we are running heats – put your name on board when you arrive) 
AMRAP in 7 minutes @ 80% of:
250 m row
15 burpee to a plate

- rest 7 minutes

AMRAP in 7 minutes @ 80% of:
20 calories on Airdyne
15 wall balls 20/14

Midline – 3 sets of:
8 glute-ham raases
15 Abmat sit-ups

Spend 10 minutes on handstands.
Options -
- Practice kicking up onto wall
- Practice freestanding handstand holds from wall (slightly pull off the wall)
- Practice freestanding holds on gym floor
- Hold freestanding handstand as long as possible or perform shoulder touches

Before kicking up, maintain a tight midline
Trail leg remains tight
Strive to achieve the hollow body position (push up through shoulders, point toes, squeeze legs, head is neutral)

Post your scores to the Whiteboard.

September 8, 2014

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Your Kids & Safety 

We’ve had a bit of an issue lately with children running onto the gym floor, swinging from rings and climbing on equipment when classes are going on. Please make sure that your children remain in the lobby or on the stairs while they are at our gym. It’s for the safety of them and for the respect of the athletes working out.

We love that your kids want to be active and we have a class for that! Contact Christina at for more information about CrossFit Kids.

ttt race
Oh yeah! The only gym with the cojones to run the 3.43 miles with 26#…the one and only winner! 

- Mike C. was the fastest of the CFVB crew wearing a vest, finishing in 27:10 (2nd in his age group)
- Aaron was second in his age group 
- Kristi and Nanda were 1st and 2nd in their age group
- Matt’s daughter, Danicka, was second in the 9 and younger division! 

Workout of the Day
Squat snatch
5×2 @ 75-80%

Snatch Pull Down 3×2
100% of 1 RM

Back Squat
3, 3, 2 heavy across

3 sets, each for time of:
7 toes to bar
10 hand-release push-ups
15 ball slams 40/20
- rest 3 minutes between sets

Post your scores to the Whiteboard.

September 6, 2014

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Tunnel to Towers

Best of luck to all of our runners! We will be there cheering for you at the finish!

Matt jumps

Workout of the Day
:05 (get in and warm up and be ready to go after the WOD briefing) 
3 rounds for time of:
2 rope climbs
4 deadlift 225/155
8 bar-facing burpees
*10-minute cap

- rest 15 minutes

3 rounds for time of:
400 m run
21 hang squat snatches 95/65
12 pull-ups

Post your scores to the Whiteboard.

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