October 1, 2016

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Ironman Maryland

Good luck to Andy & Bill as they tackle Ironman Maryland on Sunday!

HAPPY BIRTHDAY TO…

JOY BRANN &

on Sunday…

ROSE OTT & MATT BONA!

rose-ohs
Rose

Workout of the Day
:10
For time:
15 hang squat clean Rx 155/105; Rx 135/95; Master 115/75
50 double unders
5 Rope climbs
10 hang squat clean Rx 165/115; Rx 145/100; Master 125/80
40 double unders
4 Rope climbs
5 hang squat clean Rx 175/120; Rx 155/105; Master 135/85
30 double unders
3 Rope climbs

Post your scores to the Whiteboard.

September 30, 2016

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Sweat – Now a Regular Program!

We are happy to announce that our Sweat program has been a great success! Sweat has been our answer to giving those not interested in CrossFit, a sound, alternative program. Those who have enrolled love it, so, it will now be a regular program at our gym and instead of starting every six weeks, it will be ongoing. Participants can begin at any time and will be billed monthly.

The cost is $150 per month. And classes meet on Mondays, Wednesdays and Fridays at 5:30 AM and 8 AM. If there is demand, we will add an after-work class.

Please let your friends and family know about Sweat. This is our cardio-based program that does not include the Olympic lifts, barbells and gymnastics. It is a functional workout that includes plyometrics, cardio machines, dumbbells, core work and more. If you have a friend who would like to check it out, they may try a class for free.

Between CrossFit, Sweat, Structure, Barbell and personal coaching, we have lots of options for those looking to get in better shape!

CrossFit

Rana

HAPPY BIRTHDAY LAURA BAGBY!

Workout of the Day
:05
Shoulder openers – 2 sets of:
10 foam roll wall slides
10 prone pvc lift-offs

:10
Barbell warm-up

:15
6×1 Hang power snatch below knee + 1 hang power snatch above the knee
@ 60-70%

:35
6×1 strict press + 3 push press

:45
2 sets
10 steps of KB front rack walking lunge 55/35
8 each arm dumbbell row

Post your scores to the Whiteboard.

September 29, 2016

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Beginner Barbell – October

Join Liz for our free beginner barbell sessions. These classes are not only for newbies, but also for more seasoned members looking to drill the basics in order to progress in the Olympic lifts.

  • Tuesday, October 4 at 7 AM
  • Tuesday, October 18 at 7 AM

Sign up on the whiteboard in the Vero Barbell area. If you can’t make these times, please see us about possibly doing Vero Barbell sessions (Tuesday and Thursday at 5 PM) or receiving personal training in the lifts.

CrossFit

Johnny

Workout of the Day
:05
3 sets of:
150m sled push 90/50
500m skierg
rest 4 minutes
pace rounds at 75-85-95% effort

:40
Mobility:
3 sets:
5 each arm
Thoracic Mobility: Quadruped Rotation with Band Assist
Thoracic Mobility: Active Open Book

Post your scores to the Whiteboard.

September 28, 2016

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Vero Beast – Registration

Registrations have been slow-going for Vero Beast. I think some people just wait until the last minute; however our coaches have heard grumblings about the standards. It seems that many people would like to do Rx but weights/movements are problematic for them and those same people believe that the scaled standards are too easy. So, they feel like they are in limbo.

Because this is a smaller in-house competition, we don’t have lots of divisions (scaled, intermediate, Rx, Rx+, masters, masters 55+, etc.). We do, however, have really great tests of fitness planned. If you are able to do 85# front squats in a workout, but the scaled calls for 65#, then why wouldn’t you want to smash that workout and go as fast as possible?

Our standards for Rx are not outlandish. And each competitor is being judged by the same standards as everyone in their division, so our philosophy is “attack and try to win…the clock doesn’t lie”. Scaling down is a better and safer than struggling/getting time-capped just to say you competed in Rx.

We’ve designed Vero Beast to be a fun, throwdown between friends at our home gym. We don’t want you all stressed or defeated because of “competition.” So, I hope those of you on the fence will consider looking at this day as a test of your fitness and have fun.

We love Vero Beast and put a lot of work into planning it. However, we need a minimum of 50 athletes in order to make this competition worthwhile for everyone involved. If we don’t get the required number by October 21, then we will need to re-evaluate holding Vero Beast V. So, I hope you choose to register today!

gandi-overhead
Gandi

HAPPY BIRTHDAY BRIAN BEDARD & AMY FLICKING & CHUCK SULLIVAN!

Workout of the Day
:10
6 minute AMRAP of:
7 Power snatch Rx 95/65 Master 65/45
4 Bar muscle (scale 8 chest to bar pull ups)

rest 10 minutes

:26
6 minute AMRAP of:
7 Thrusters Rx 95/65 Master 65/45
10 burpees to a target

:40
Midline:
3 sets
10 Toes to bar
8 stir the pot

:50
Mobility:
2:00 lizard stretch each side
2:00 banded hamstring stretch

Post your scores to the Whiteboard.

September 27, 2016

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Food Logging

We’ve got about 30 people enrolled in the 8-week nutrition challenge, which requires participants to log and track everything they eat and drink in order to hit their target macros (protein, carbs and fats) each day.

For those of you who aren’t enrolled in the challenge, you may want to consider tracking your food in order to determine if you are over or deficient in calories and certain macronutrients. Tracking your food intake can be an eye-opening experience. Here are some tips:

  • I like the app MyFitnessPal for food tracking. The free version is fine and it even allows you to scan barcodes so that the nutrition facts go directly into the app. (Note: use this app as a tracking tool only. Don’t use their daily recommendations as to what your totals should be. See below for that calculation.)
  • Weighing and measuring will give you the most precision and will educate you on what serving sizes look like so you can guesstimate in situations when you can’t weigh/measure, like eating out.
  • Don’t forget to log supplements. Most greens powders, pre-workout, etc. have some carbs and protein, so make sure you include them to get the most accurate totals.
  • Make sure you drink enough water. Even if you don’t log it into your tracking app, use some sort of measurement. For instance, I know how many times I need to fill my shaker bottle with water each day to meet my goal, so I just mark down each time I refill.

Determining your daily intake/macro distribution is very personal and based on things like metabolism, activity, BMR, etc. Here’s a guide to get you started with an example of a 150-pound person wanting to lose fat.

  1. Determine calories per day.
    1. If you are a CrossFitter and want to lose fat, multiply your body weight by 12-14; to maintain weight multiply by 15-16 and to gain weight multiply by 17 or more. (Example: 150 lbs and want to lose weight (x12) = 1800 calories)
  2. After calculating your calories, determine protein. This is simply your body weight x 1 gram. (Example: 150 grams protein. Each gram of protein is 4 calories, so you will be eating 600 calories of protein.)
  3. Next, determine fat. CrossFitters should have approximately 30% of their calories from fat. (Example: 30% of 1800 is 540 calories. Since a gram of fat is 9 calories, divide by 9 to arrive at your fat goal. 540/9 = 60 grams fat)
  4. The remaining calories determine carbs. (Example: 600 calories from protein + 540 calories from fat = 1140 calories. Subtract 1140 from your daily allowance of 1800 to arrive at 660 calories from carbs. A gram of carb has 4 calories so 660/4 = 165 grams of carb).
  5. In the example above, the 150-lb person wanting to lose fat would eat 150 grams protein, 60 grams fat and 165 grams of carbs per day.

Note: this is a very general calculation. If you use it, stick to it for a few weeks, then re-evaluate. If you are someone doing multiple workouts in a day, your carb ratio may need to be higher. If you are currently eating way less than what is recommended, you will want to gradually increase calories, not necessarily add all of them right away.

carla-ohs
Carla

HAPPY BIRTHDAY BONNIE B!

Workout of the Day
:05
2 rounds for time:
50 calories Row
600m run
50 calories air bike
600m run
time cap 30 minutes; heats of 10 with 10 min stagger start

:40
Midline:
3 sets of:
20 abmat sit ups
:30 plank

:50
Mobility:
2 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 box stretch

Post your scores to the Whiteboard.

September 26, 2016

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CFVB on Main Site

Twice in the past two weeks, our athletes and gym made it to CrossFit.com as the featured photo of the day. With approximately 14,000 affiliate gyms worldwide, this is amazing! Of course, the photos are killer and were taken by our own Jared Blais of J Blais Photo. Congrats, Jared!

cfvb-on-main-site screen-shot-2016-09-22-at-9-50-38-am
Richard and Chuck, shown on main site

Workout of the Day
:05
Hip Openers
2 sets of 10 goblet squats @ a tempo 3sec down 3sec up
1:00 frog stretch

:10
Barbell warm-up

:15
6 x 1 Power clean + 1 Hang power clean (above knee) low catch + 1 high hang squat clean
@ 60-70%

:25
2×3 Back squats (use as a warm up)
3 seconds down, 3 seconds pause, 3 seconds up
* barefoot

:30
3×3 Back squats

:45
Accumulate 15 strict muscle up then 15 kipping (scale 15 strict pull-ups up then 15 kipping)

Accumulate 20 strict hand stand push up, then 20 kipping (scale 30 kipping handstand push-ups)

Post your scores to the Whiteboard.

September 24, 2016

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HAPPY BIRTHDAY MARTIN H.

& on Sunday: JEN WATSON & NICK C, JEREMY SCHWIBNER & MIKE OTT!

blais-floored
Jared and his mom, Diane

Workout of the Day
:10
20 Toes to bar
10 Bar facing burpees
12 Squat cleans Rx+ 135/95; Rx 95/65; M 75/55

20 Toes to bar
10 Bar facing burpees
10 Squat cleans Rx+ 185/125; Rx 135/95; M 105/65

20 Toes to bar
10 Bar facing burpees
7 Squat cleans Rx+ 205/135; Rx 155/105; M 135/75

20 Toes to bar
10 Bar facing burpees
5 Squat cleans Rx+ 225/155; Rx 175/115; M 145/80

*22-minute time cap

Post your scores to the Whiteboard.

September 23, 2016

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Upcoming Event Reminders

Don’t forget…

  • THIS Saturday at 10 AM: final yoga class with Rana before we put regular sessions on hiatus and do special classes once in awhile.
  • October 29 – partner costume HalloWOD at the 9 AM class.
  • November 19 – Vero Beast. Register today!
  • December 10 – End of Year Party at Orchid Island Brewery

laura-squatting-quad
Han and Laura 

Workout of the Day
:05
Shoulder openers – 2 sets of:
10 foam roll wall slides
10 prone pvc lift-offs
prone-pvc

:10
Barbell warm-up

:15
Split Jerk (off the rack)
3×3 (moderate)
3×2 (moderate-heavy)
3×1 (work to heavy single)

:30
3×3 Push press

:40
3 sets of:
150m sled push
150m slam ball or sand bag carry
rest as needed

:55
Midline: 3 sets
8 each way stir the pot
:40 sec plank
:40 sec plank L
:40 sec plank R

Post your scores to the Whiteboard.

September 22, 2016

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CrossFitters Take on the 1/2 IronMan

Best of luck to Vinnie, Jason Nance, Randy and Jay as they tackle the 1/2 IronMan in Augusta on Sunday.

This is an epic feat…but we can’t wait to have them in the gym lifting more weights soon!

Go get ’em boys!

kent-overhead
Kent

HAPPY BIRTHDAY CHUCK STEWART! 

Workout of the Day
:05
800m run
800m skierg

rest as needed

400m run
400m skierg

rest as needed

200m run
200m skierg

:40
Mobility:
3 sets:
5 each arm
Thoracic Mobility: Quadruped Rotation with Band Assist
Thoracic Mobility: Active Open Book

Post your scores to the Whiteboard.

September 21, 2016

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Workout Inflammation

Inflammation is always a hot topic…too much can lead to all sort of issues; however we do need some inflammation (produced by our workouts) in order to generate muscle and heal from injury. When you train, you create mini-trauma in your muscles. This trauma triggers inflammation, which signals your body to release chemicals and hormones to repair affected areas, resulting in stronger muscle fibers.

The key in making inflammation work for you is not to let it get out of hand, instead making sure it’s at a balanced level. How you ask?

  • Stretch post-workout. After exercise, muscles leak a protein called creatine kinase, which your kidneys need to filter from the blood. If you simply sit still after exercise, this may result in delayed recovery. By stretching and moving your muscles, you increase blood flow which helps flush out waste products so your body can repair itself.
  • Work through soreness. Don’t take NSAIDs/ibuprofen, as these prevent normal exercise-induced inflammation from occurring which could prevent your body from building muscle. In the case of soreness, try menthol gels (I like Max Freeze).
  • Take a break. It’s imperative to work in rest days when you exercise intensively. Exercise causes oxidative stress, which could cause chronic inflammation, which tears down muscle instead of building them up. So, the old adage of “you need to rest in order to gain” is very true. If you see a reduction in strength, endurance, motivation/energy, or if you are having trouble sleeping and/or are irritable, take down your exercise volume a notch for a week or so. Trust me, you won’t “lose” anything!

amy-z-sandbag
Amy Z.

HAPPY BIRTHDAY PAUL “PINKIE” HAMILTON!

Workout of the Day
:10
3 minute AMRAP of:
5 Power Cleans Rx+ 155/105 Rx 135/95 M 115/65
5 Shoulder to overhead Rx+ 155/105 Rx 135/95 M 115/65
7 burpee to a target

rest 3 minute

3 minute AMRAP of:
5 Power Cleans Rx+ 155/105 Rx 135/95 M 115/65
5 Shoulder to overhead Rx+ 155/105 Rx 135/95 M 115/65
7 burpee to a target

rest 3 minute

3 minute AMRAP of:
5 Power Cleans Rx+ 155/105 Rx 135/95 M 115/65
5 Shoulder to overhead Rx+ 155/105 Rx 135/95 M 115/65
7 burpee to a target

*hold the same pace for all three AMRAPs

:35
Mobility – 2 sets of:
1:00 Box stretch
box stretch
:30 Passive bar hang
1:00 each side Dragon stretch
dragon stretch

Post your scores to the Whiteboard.

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