October 5, 2015

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Congrats Matt & Nanda!

Matt and Nanda were quietly married in a beautiful beach ceremony on Saturday. Now, it’s time to celebrate with their peeps! Join us this Saturday (October 10) for the 9 AM “wedding workout”. There will be cider and beer kegs from Orchid Island Brewery, cupcakes and CrossFit friends!

Matt and Nanda have been a big part of CFVB for years and CrossFit is a huge part of their relationship. Everyone is invited, so come out to throw down with the newlyweds. Jared will be taking photos, so wear a CFVB shirt if you’ve got one.



Workout of the Day
Barbell warm-up/workout

Every 2 minutes for 14 minutes/7 sets:
1 Power Clean + 1 Hang power clean (above knee)
– 60-75%

Split Jerk 5×2
– 65-75%

Banded tempo front squats 5×3
– 70%

5 sets of:
5 strict tempo pull-up (3-count up/3-count down)
5/2 strict tempo handstand push-up (3-count up/3-count down)

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October 3, 2015

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See all you CrossFit newbies at 9 AM. Note: you will not be performing the workout below. All participants at the 9 AM class will be doing a fun introduction partner workout.

maggie overhead 2


Workout of the Day
:05 (heats, stagger start) 
For time:
100 calories – ski erg
100 calories – row
100 calories – air bike
1 mile run

Scale = 50 cals, 50 cals, 50 cals, 800 m

Attention CFVB Members: if you want to do the workout above, please come to the 6, 7 or 8 AM class. The 9 AM class will be the intro workout for everyone. 

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October 2, 2015

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Don’t forget to bring your friends and family to our free workout Saturday. We will start at 9 AM.

matt ball throw 2


Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 12 minutes/6 sets:
1 Power Snatch + 2 Overhead Squats
– 65-85%

Split Jerk
5×2 @ 65-75%

Back Squat
– 1st set @ 65%
– 2nd set @ 75%

2 sets of:
25 m sled rope pull
25 m ball toss

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October 1, 2015

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October CrossFit Anniversaries 

Happy CFVB Anniversary – we are so lucky to have you all in the gym!

Six Years
Gina Kempf

Five Years
Tom Klapsa

Four Years
Jenn Kits
Jeremy Schwibner

Three Years
Kelsey Zorc
Eric Johnson

Two Years
Shawn Loesel

One Year
Jason Odom
Patrick McDonald
Marla Hamilton
Melissa Simons

winky clean


Workout of the Day
4 sets of:
Row 300 m
20 double-unders
Run 150 m
– rest 3 minutes between sets 
– Pacing drill: 65%-75%-85%-95%

Skill work
Each Thursday, someone reaches their goal…will it be you this time? 

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September 30, 2015

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Diet Testimonial – Sam Whitley

Yet another success story…Sam has been tracking her food and has seen great results. Here are her words…

My husband, James, and I have been following a traditional paleo diet for about two years. Initially, between CrossFitting and eating paleo I lost about 20 lbs the first year, but then plateaud and was really unable to shed the extra 10 pounds that I wanted to lose. I still felt great in the gym and had a lot of energy, but was just stumped that I ate so clean and “paleo” but could not lose the weight. James was able to continue to lose weight and I felt so frustrated that no matter how much I worked out and stuck to eating well that nothing changed.

When Wendy posted on the blog about macros, I figured I may as well give it a shot. Especially how I saw Liz and other people on the gym really looking amazing. My first few days, I was SHOCKED when Wendy pointed out how much fat I was eating. Wendy had me change my macros to lower fat, higher protein, and much higher carbs. Because traditional paleo seems to preach very low carb and high fat, it was very difficult for me to change my mindset into eating more carbs and less fat. It felt so weird that I was eating sweet potatoes, fingerling potatoes, bananas, etc. and losing weight! I instantly had more energy and felt so much more full. Since starting my “macro management” with Wendy, I have lost 10 full pounds. James is shocked that I eat so much and so many carbs and lose weight! This has really taught me that everyone’s body is different and Wendy really helped me adjust my macros to get the results I wanted!

Body weight movements in the gym are so much easier. I can do 10 pullups at a time when before I could only do about 3-4 max without breaking. Handstand pushups are easier, running is easier, and I feel all around lighter and faster. I can’t thank Wendy enough for changing up my diet and helping me reach my goals!!!!

Sam during the Open and today, 10 lbs lighter. 

Ready to get started? See Wendy or shoot me an email – info@crossfitverobeach.com for all the details and pricing for this service.


Workout of the Day
AMRAP in 9 minutes of:
50 wall balls 20/14
10 burpees to a target
40 wall balls
20 burpees to a target
30 wall balls
30 burpees to a target
20 wall balls
40 burpees to a target
– as fast as possible

10 sets of:
:15 hollow body hold
5 Abmat sit-ups

Mobility focus – hips and psoas
Three sets of:
:30 (each leg) couch stretch
:30 (each leg) Pigeon stretch
:20 (each leg) Sampson stretch

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September 29, 2015

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Ponto’s Post
And now, some words from Liz…

The Building Blocks of Weightlifting Technique

As both an athlete and a coach I have observed an order of importance to the components of a good lift. A well-executed lift is a sum of all of these. However, when first learning to lift (or seeking to improve ability) it is crucial to build a solid foundation. The following is a list of what steps I believe are necessary in order to improve. Let it be noted that mobility should always be a number one priority. It is impossible to build the best weightlifting technique without the ability to place your body in the correction positons.

  1. Positions- Whether you are new to lifting or trying to fine tune your technique it is important that you build up the proper positions. Your set-up, hang, power, and receiving positions are all crucial elements to a complete lift. Becoming familiar with each is equally important and the first stage of learning or refining your technique.
  2. Bar Path– Once you have established the different positions, you need to train the transition between each of them. Building up your bar path is something you should warm up with daily. No matter your level of expertise, properly warming up your bar path with allow you to more naturally ‘pull-through’ the proper positions in a loaded lift.
  3. Timing- An awesome bar path with poor timing will result in a poorly executed lift. As you become more comfortable in the proper positions, it is crucial that you learn the timing of the lift and how to smoothly transition between them.
  4. Speed– Only after you have worked on the above should speed be considered as an issue. The speed of the lift is something that should develop naturally once all of the aforementioned elements have been addressed.
  5. Load- Finally, the weight of the bar should only be increased once you have improved your positions, bar path, timing, and speed. A good guideline to follow is if a load is causing you to sacrifice any of the above it is too heavy at this point in time. Developing the other elements of the lift first will eventually result in you being to increase the load while maintaining proper technique.

Hey Look Its Danny

Workout of the Day
:10 (heats)
Three rounds for time of:
21 calories – ski erg
15 bar-facing burpees
9 shoulder-to-overhead Rx+ 155/105; Rx: 135/95; Masters 55+ 115/65
– 10 minute cap 

rest 10 minutes

Three rounds for time of:
21 calories – air bike
15 pull-ups
9 handstand push-ups
– 10-minute cap

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September 28, 2015

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Free WOD

THIS SATURDAY, October 3 at 9 AM class. Bring your friends, family, neighbors, co-workers…anyone who wants to give CrossFit a shot.

While we are on the subject of events…make sure to mark your calendar for:

– October 14 at 5:30 PM: “Fueling for Competition” nutrition Q&A/info session
– October 21 at 6 PM: FREE Beginner Barbell class (members only). Sign up on Vero Barbell whiteboard
– October 31: HalloWOD (special costume partner WOD at the 9 AM class)
– November 14: Vero Beast
– December 12 at 7 PM: End of Year Party at Orchid Island Brewery

We will make sure to post reminders as these events approach. So much going on!


class rope pulls

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 14 minutes/7 sets: 2 Power Cleans
– 70-95%

Banded front squats
5×3 @ 65%

For time:
300 m sled push 50/25
– scaled = 150 m

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September 26, 2015

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Go Andy!

Best of luck to Andy as he tackles Ironman Chattanooga on Sunday. Yep, that’s a 2.4-mile swim, 116-mile bike and 26.2-mile run.

Keep up with him on the event website HERE.

Final Reminder: On October 1, the Wodapalooza Online Challenge/Qualifier for individuals starts (Team qualifier is November). If you want a chance to compete at WZA in January, you MUST be signed up for this. Details here: http://challenge.thewodapalooza.com

Attention: we just received seven new Concept2 ski ergs! We’ve programmed them in the workout today, check out the following technique video so you are prepared:http://www.concept2.com/skierg/training/technique-video

Lastly, stick around for the 9 am class and say goodbye to Harrison before he’s off to the Navy. (He’s bringing donuts from Jupiter Donut Factory)

andy burpee


Workout of the Day

:05 (heats, stagger start) 
AMRAP in 20 minutes of:

50 calories – ski erg
40 calories – Air Bike
30 Thursters 95/65
20 Power clean Rx+ 185/120; Rx: 155/105; Masters 55+ 135/75
10/5 Burpee ring muscle-ups (scale and masters 55+ = burpee pull-ups)

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September 25, 2015

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Don’t forget…

10 AM on Saturday, Mobility class. This class is for everyone and the focus this session is two-fold: shoulder mobility as well as proper use of the foam roller and lacrosse ball for effective movement prep. Be there!

9 AM Saturday: join us for a WOD + Donut party to send Harrison off to the Navy. We will miss him!

harrison doug squat
Harrison and Doug


Workout of the Day
Barbell Warm-up

Every 2 minutes for 14 minutes/7 sets:
1 hang power snatch (at power position) + 1 hang power snatch (at knee)
– 50-70%

3×3 snatch lift-off
– 90-95%

5×2 back squat @ 85%

1 Mile Run

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September 24, 2015

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Volunteers Needed

We still need more volunteers for Vero Beast. Duties include: judging, equipment team, and other miscellaneous tasks.

If you aren’t competing, this is a great way to be involved. In return, you will receive a shirt, food and our undying devotion!

If interested, please email Alyssa with your shiRt size – alyssa.blais@hotmail.com

And…check out the awesome sponsors supporting Vero Beast IV:

jason CTB

GOOD LUCK TO DREW! Drew competes in the  “Grandmasters” division of the Central Florida Throwdown starting Friday night and through the weekend. http://cfthrowdown.com


Workout of the Day
3 sets, each for time, of:
25 m slam ball toss 10/20 (see video below)
100 m Prowler push 50/30
– rest as needed

skill work – spend 15 minutes on your year-end goal

Scapular Stabilization (video below)

Two sets of:
10 Scap Push-ups (no band)
10 Overhead straight arm pull-down (with band)
10 Shoulder dislocators (with band)

Post your scores to the Whiteboard.

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