October 21, 2014

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Advice for Newbies 

A few key habits will help ensure your success at CFVB:

1. Check our website to review the workout before coming in. If the movements sound familiar, but you can’t quite remember what they are (it happens!), look them up. We will coach you through them in the gym, but you will be ahead of the game if you understand what it is you’ll be asked to do.

2. Show up to class early to warm-up, mobilize and ask questions. We can spend some extra time preparing you for the workout, fine-tuning your movement, etc.

3. When time allows, stay after class to work on skills and do some extra stretching. Regular, non-fatiguing exposure to things like double-unders, push-ups and handstands is the way to master these skills.

4. Fix your diet! It’s the #1 factor in changing the way you look, feel and perform.

More tips here: http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/

CrossFit veterans: what advice do you have for new athletes? Post to comments.



 Workout of the Day
Power Snatch
15 minutes tech work to 80%

Rx+ workout – For time:
15 Power Snatch 155/105
9 Bar muscle-ups
6 Ring handstand push-ups

or – For time:
21 Power Snatch 115/75
15 chest-to-bar pull-ups
9 Handstand push-ups

Midline – 3 sets of:
:30 Superman Hold
8 Glute-ham raises

Post your scores to the Whiteboard.

October 20, 2014

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Barbells 4 Boobs Recap 

Our first Barbells 4 Boobs event was a huge success! We all know someone who has been affected by breast cancer, so this was such a special day, made even more special when Michele joined us! A big thanks to all of you who donated, raised money and participated. With our offline donations still to be tallied, we will have raised over $5000!

Way to go Lucy for being our top fundraiser!

Congrats to all of you who got PRs on “Grace!”

And thank you to Orchid Island Brewery for donating their delicious craft brew and cider for a post-WOD treat!

Jared documented the event. Click to see photos at our FACEBOOK ALBUM HERE


B4B group

 Workout of the Day
For time:
800 m run
40 bar-facing burpees (over bar)
20 clean & jerk 155/105

5×3 Tempo front squat with band (3-count up and down) @ 55%

Midline: accumulate 2 minutes in an L-sit (rings or parallettes)
Scale = 2 x 10 V-ups

Post your scores to the Whiteboard.

October 18, 2014

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Barbells for Boobs Today! 

We’ve raised well over $3500 for Barbells for Boobs! This will provide mammograms for dozens of women. I’m so proud of our gym!

Here are the details for the event today:

We will reopen the gym at 11:30 AM. At noon, we will make announcements, go over movement standards, figure out heats and allow you to warm-up.

The workout is “Grace” (30 clean & jerks for time). Everyone has a counter/motivator.

Wear pink to show your support for Breast Cancer Awareness.

Plan on hanging out for a bit afterwards and enjoying Orchid Island Brewery’s cider with your CrossFit friends. We will also have light snacks (fruit, nuts) on hand.

PS: if you are participating and still haven’t donated, there is still time. Click HERE. Any bit helps.

NOTE: 8 & 9 AM classes only today. The workout will also be Grace for those of you who can’t make the event. If you are attending the event, feel free to come and use the class time as open gym.


Workout of the Day
30 reps for time:
Clean and Jerk 135/95

Post your scores to the Whiteboard.

October 17, 2014

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Ten Phrases SEAL Teams Won’t Use & Neither Should You

This article was written for a business publication, but I think it can be applied to many of life’s situations. In a nutshell: there is always a way, be accountable, the world doesn’t stop for you…

Great advice click: HERE

A Note About Chalk
- Too much chalk + sweat = paste.
- Rubbing a block of chalk on the bar only clogs the knurling, which totally defeats the purpose of these little “teeth” for grip

A light layer on your hands is effective. Don’t look like a powdered donut!

Pardon our dust. We’ve begun demo and build-out on for the gym expansion. Fingers crossed it will be complete by Vero Beast!

Danya. She’s lost ~30 pounds, she’s in the gym every day, always hitting a new level and she even signed up for Vero Beast! We couldn’t be more proud of her! 

Workout of the Day
Trainer-led drills to reinforce “jump + catch” from the hip/power position.
Focus on moving feet, pause in receiving position.
Power and full

5 sets of: 1 clean pull + 1 full clean @ 65-75%

5 x 3 Tempo front squat with band @ 55% 3030 tempo (3 count on way down, 3 count on way up, NO pause at top or bottom)

3 sets, each for time of:
25 m Prowler push 140/90
25 m Prowler drag 140/90
20 ball slams 40/20

Post your scores to the Whiteboard.

October 16, 2014

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Change Your Way of Thinking 

It’s natural to want to PR (ALL THE TME!). I know I’m guilty of being bummed out when a PR attempt doesn’t go as planned. But, as great as PRs can feel at the moment, precision and repeatability is way more impressive. CrossFit South Brooklyn wrote a great blog post about “owning” weights and movements. The concept is this: Instead of focusing on a lifetime PR for a lift or a benchmark workout, focus on hitting a notable weight or time and be able to replicate it over and over.

It’s a must-read and a good reminder: HERE

mike rack

Workout of the Day
For time
Run 800 m
30 wall balls 20/14
Run 800 m
30 Air squats
Run 800 m

Accumulate 3 minutes in a wall-facing handstand
- Perfect form = armpits to the wall, quads squeezed together, butt tight, hollow body, nose to wall, pressing up through shoulders.
- Scaling = 3 x 1:00 handstand holds (back facing the wall) or practice getting into your handstand against wall

Post your scores to the Whiteboard.

October 15, 2014

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Vero Beast

We are one month away from Vero Beast!

Sponsors: if you haven’t brought me your donations, please do so ASAP so we can divvy up the prizes and announce.

If you’d like to volunteer as a judge, please send an email to info@crossfitverobeach.com.

We’ve got 85 athletes confirmed. Here’s the division breakdown:
- 7 Female Masters
- 11 Male Masters
- 11 Female Rx
- 21 Male Rx
- 16 Female Scaled
- 19 Male Scaled

Competitors: we will be announcing the workouts and posting movement standards videos the week of November 3.

We’ve got 15 spots left and we are closing registration on November 1.

This will be our best year yet!


Workout of the Day
20-minute trainer-led drills to reinforce “jump + catch” from the hip/power position.
Focus on moving feet, pause in receiving position.
We will work on both power and full snatches

5 sets of: 1 snatch pull + 1 full snatch @ 65-75%

4 x 250 m row sprints
- recover 90 seconds between efforts. 
- goal is to not deviate more than 2 seconds between all 4 intervals. 

Post your scores to the Whiteboard.

October 14, 2014

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Paleo Information

If you’d like to talk Paleo this Thursday at 5:30 PM, please send an email to info@crossfitverobeach.com so that I may send you some reading material prior to the session. Bring your questions and a food log and get ready to be on the path to looking, feeling and performing better than ever!


Workout of the Day
Movement efficiency/warm-up
- Focus on hang clean & STO

AMRAP in 8 minutes of:
8 burpees
8 chest-to-bar pull-ups
8 dumbbell snatch, alternating 55/35
- rest 8 minutes

AMRAP in 8 minutes of:
8 hang power cleans 135/85
8 shoulder-to-overhead 135/85
24 double-unders

3×10 GHD sit-ups (scale = 15 Abmat sit-ups)

Post your scores to the Whiteboard.

October 13, 2014

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Plan for Barbells for Boobs

Barbells for Boobs is this Saturday at noon. We will be holding regular classes at 8 and 9 only for those of you who can’t make it.

For those of you participating, we ask that you make a donation at our Barbells for Boobs website. We aren’t requiring an entry fee, so whatever you can budget. You can visit our fundraising page HERE

We will perform Grace, everyone will have a judge/counter and then we will all hang out and enjoy each other’s company and some cider from Orchid Island Brewery! Even if you don’t want to do the workout, please come out in support of our campaign!



Workout of the Day
Thruster 5×3
From the ground

For time:
Calories on Airdyne
Thruster 95/65

Muscle-up drills or 10×3 Muscle-ups

Midline: 3 sets of
8 glute-ham raises
4 knees-to-elbows + 4 toes to bar

Post your scores to the Whiteboard.

October 11, 2014

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 Competitors Seminar

We are going to have a good turnout for today’s session at 10 AM. Topics will include nutrition, the mental aspects of competition, cycling reps and more. Bring your questions! We should be able to cover everything in an hour or so.




Workout of the Day
AMRAP in 15 minutes of:
250 m row or 15 calories on AD
1 rope climb
5 strict Handstand push-ups
10 deadlift 185/125

Midline: 3 sets of -
:30 Hollow body hold
:30 Superman hold

Post your scores to the Whiteboard.

October 10, 2014

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Paleo Q&A Session

Our October Paleo session will be next Thursday, October 16, at 5:30 PM. If you are interested in changing your eating habits in order to reach your full potential, this session is for you!

To RSVP, send an email to info@crossfitverobeach.com. You will receive some reading material prior to the meeting, then, at the session, we will go over the principles of the Paleo Diet, answer your questions and I will also review your food log and give suggestions.

Let’s get your eating habits under control before the holiday season. This is a free session…don’t miss out!


Workout of the Day
Squat Clean
work to 75%

3 sets of:
50 m sled push 180/140
5 squat clean 185/125
- rest as needed between sets

5×3 Front squat @3030 tempo with band at knees @ 50%
(3030 tempo = 3-count to the bottom, no pause at bottom, 3-count up)

Post your scores to the Whiteboard.

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