April 30, 2016

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mike c face

Peace, Mike! Good luck in Alaska!

Workout of the Day
For time:
3 rounds of
3 Power Clean RX+ 185/125 RX 135/95 Masters 55+ 125/85
3 Handstand push-ups
3 pull-ups

Then 3 rounds of:
6 power cleans RX+ 185/125 RX 135/95 Masters 55+ 125/85
6 handstand push-ups
6 pull-ups

Then 3 rounds of
9 Power cleans RX+ 185/125 RX 135/95 Masters 55+ 125/85
9 Handstand push ups
9 pull ups

Post your scores to the Whiteboard.

April 29, 2016

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Next Weekend!

Our biggest weekend of the year is just over a week away. Here are some details, requests and reminders…

We have 40 teams registered which translates to a minimum of $1600 in entry fees to go to I AM ADAPTIVE!

  1. If you haven’t given me your team name, please send it to me ASAP via email (info@crossfitverobeach.com)
  2. If you haven’t paid the $40 team entry fee, please do so ASAP. Make checks payable to I AM ADAPTIVE. You can give your donation to a coach or place it in the “PAYMENTS” box that hangs outside of the coaches office.
  3. We will post heats next week.
  4. The event will kick off at 8 AM with movement standards and a few words from the charity. Masters heats will be first.

Anniversary Party
PLEASE sign up so we have an accurate head count (sign up sheet in lobby). New members – please come!

  1. CFVB will supply meat, kegs from Orchid Island Brewery, mixers, etc. BYOB and a dish to share. Mike Sanford is donating two cases of wine courtesy of Prestige Wine Imports.
  2. The party starts at 1 PM at Chuck & Steph Sullivan’s house. We have the address at the gym.
  3. Chuck has a pool and hot tub, so if you’d like to bring a suit, please do.

zach thruster

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes (6 sets):
3 Power Snatches (1 from power position, 1 from mid-hang/directly above knee, 1 from low hang/directly below knee)
**Each snatch starts from power position and is then loaded into hang/NO PAUSE IN HANG
**Mandatory 2 second pause in receiving position
**60-70% 1RM power snatch

3 sets:
30 ft yoke or barbell carry (heavy)
50 m prowler push 180/120
15 cal assault bike
Rest 3-5 minutes

Mobility: 3 sets of –
1:00 lizard stretch

lizard stretch
1:00 banded hamstring stretch

Post your scores to the Whiteboard.

April 28, 2016

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  • Did you order your Hans Shirt? Post to the comments on Monday’s blog (below) TODAY. I must place the order Friday to have them in time for Regionals.
  • Meet us at Orchid Island Brewery this Saturday at 4 PM to say farewell to Mike Chandler. OIB is offering $5 beer and wine specials.
  • Sign up for the Anniversary party (sheet in the lobby) so we have a good headcount for the May 7 event.
  • Attend yoga at 10 AM on Saturday. $5 and bring a mat. This yoga class is officially on the endangered list. If we can’t a consistent group each week, it will be cancelled.

tori sto

Workout of the Day
Ski Erg 3K Relay-
teams of 2 complete 3000 m total
1 minute of work: 1 minute of rest (while partners are working, sprint effort)

Goal/Skill Work

2 sets:
1:00 box stretch (emphasis on shoulder flexion!)
1:00 twisted T shoulder stretch each arm
twisted t

Post your scores to the Whiteboard.

April 27, 2016

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Rowing Technique

We are starting today’s session with some row technique. Just a few tweaks to your posture and timing can make a big difference in your row efficiency.

Whether you hate it or love it, rowing is one of our most commonly-utilized modalities. This seemingly simple exercise requires coordination, core recruitment, and postural awareness and therefore elicits unique and beneficial responses from the body. Improving your technique may not help you love rowing anymore but, it will help you increase your efficiency of movement with both the row itself and other pulling movements. The article linked below discusses common errors in the rowing stroke and easy fixes for them.

To summarize:

Error: Rounded back
Fix: Sit up tall!/ Chest up

Error: Leaning back too far
Fix: Torso should move 11 o’clock to 1 o’clock

Error: Early arm pull
Fix:Arm pull occurs post leg drive

Error: Leaning back to early
Fix: Drive through heels to engage posterior chain

Check out the article for yourself. It is a quick read and we will spend part of class today focusing on rowing technique. http://www.weidnerfitness.com/blog/4-sinful-rowing-mistakes2016/3/3

mike bagby row


Workout of the Day
10 minutes of row technique work (coach-led)

For time:
40 calories – air bike
20 front squats RX+ 185/125 RX 155/105 Masters 55+ 125/85
30 calories – air bike
15 front squat
20 calories – air bike
10 front squats
10 calories – air bike
5 front squats
*22-minute time cap
*front squat is cleaned from the floor 

3 sets
1:00 saddle stretch (see variations below) 
Saddle upright Saddle all the way
1:00 extended arm lizard stretch
extended arm lizard stretch

Post your scores to the Whiteboard.

April 26, 2016

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Member Spotlight – Rana Khan

It’s been four years since this multi-talented lady first graced CFVB with her presence…and it’s been an eventful four years! We’ve witnesses Rana become a first-time mom, keeping up her CrossFit routine through her entire pregnancy and bouncing right back. In fact, she looks better and stronger than ever!

There is never (I mean NEVER) a dull moment when Rana’s around. She may look controlled and serene, but under the surface is a feisty spirit who curses like a sailor, has a fierce sense of humor, and has a secret ability for creating raps. Add to all this, the fact that she is a consistent athlete, an amazing mother and a supportive friend and you’ve got quite the dynamo. One more fact: she teaches the yoga class here at CFVB (Saturdays at 10 AM).

To top it all off, Rana just earned her Bachelor’s degree in Nursing while juggling motherhood/family and also earning the distinction of “Employee of the Year” for the Health Department. She’s a true renaissance woman!

Factoid: Rana is pronounced like “Donna,” with an “R.”

Here’s more on Rana…

Occupation: Registered nurse at the Indian River County Health Department

Family: husband Fred, daughter Ramani, 2 dogs and a cat

Favorite Crossfit movement/workout: Just give me a good chipper

Favorite cheat meal: Pretty much any vegetarian Indian dish, and French pastries, especially almond and chocolate croissants.

Hobbies: Spending time with my family, being outdoors, yoga, Crossfit, eating, cooking and baking, and using colorful language.

Little known fact about me: I have a twin brother and we sometimes unconsciously revert to our “twin language.”   Yes, it’s a real thing. I was born and raised in Chicago and know nothing about the suburbs. I’ve held dual nationality in the US and Pakistan and spent time there as a child.

I vacillate between being a concrete jungle fly girl and a tree-humpin’ hippie. My love for the outdoors combined with inexperience led me to hike to the bottom of the Grand Canyon and back up in a day (not recommended) and to sleep in a field in Yosemite National Park with no gear using my skirt as a sleeping bag (also not recommended and yes, I hiked in a skirt).

In addition to being a nurse, I am a licensed real estate broker.  Prior to that I worked in the floral industry as a designer and owned a floral shop in Fort Lauderdale for 6 years before moving to Vero.  I’ve been practicing yoga for about 15 years and am a yoga instructor certified in Kali Natha Yoga, a spiritual and meditative style of yoga as well as Integrative Yoga Therapy which focuses on yoga for chronic health conditions.

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REMINDER: Beginner Barbell tomorrow (Wednesday) morning at 7 AM. This is a free session for any member to attend. Come on in!


Workout of the Day
Overhead Prep
2 sets of:
10 quadruped reach and rotate each arm

10 quadruped rotation with band assist

Foam roll up wall (emphasis on flexion of shoulder without internal rotation of shoulder joint)

4 sets of
3 push press + 3 push jerks @ 60%

500 m row sprint buy in:
@ 2:30 mark, go directly into:

8 minute AMRAP:
10 Shouder to Overhead RX 135/95 Masters 55+ 115/75
10 Burpees over bar (lateral)

Midline: 2 set of –
:45 side plank, left
:45 side plank, right
do not rest between

Post your scores to the Whiteboard.

April 25, 2016

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Special Shirt & Summer Camp Reminder

We have designed a very special Hans-centric shirt to support our guy at Regionals.

We are selling them via PRE-ORDER ONLY for $25. So, please POST TO COMMENTS with your size of men’s shirt or ladies tank. I am placing the order Thursday, so don’t delay!

The design is based on the iconic Michael Jackson “Bad” album cover. It will have our CFVB logo on the front and  “2016 Atlantic Regionals.” Buy one and you can look at Hans all. the. time.


CrossFit Kids Camps

Summer will be here before we know it and Christina has two, fun Kids Camps planned:

Session 1 – June 27 – July 1
Session 2 – July 25 – 29

Ages 5-7 attend from 9 AM to Noon
Ages 8-11 can choose from two scheduled: 9 AM to Noon OR 9 AM to 3 PM

Lots of great activities are planned – from fitness to nutrition to games to gardening and more!

The half-day camp costs $115 for the week and includes snacks and a camp t-shirt
The all-day camp costs $225 and includes snacks, lunch and a camp t-shirt
– $25 discount for families who enroll more than one child.

Please contact Christina to register – 772.532.7999 or christina.horne@yahoo.com

2015 camp

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes (6 sets)
3 Power Cleans (1 from power position, 1 from midhang/directly above knee, 1 from low hang (directly below knee)
**Each clean starts from power position and is then loaded into hang/ NO PAUSE AT HANG
**Mandatory 2 second pause in receiving position
** 60-70% 1RM power clean

Every 2 minutes for 10 minutes (5 sets)
4 bent over bar rows (as heavy as possible with no “kipping/excessive jerking”)
**emphasis on hip hinge with flat back and weight in heels/controlled movement

3 sets of:
3 Front Squats @ 80%
Followed immediately by:
1 Minute plank
:45 side plank each side
1 minute rest

Post your scores to the Whiteboard.

April 23, 2016

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Party RSVP

Don’t forget to RSVP for the Anniversary Party! We have a sign-up sheet located in the lobby and we need a good head count in order to get enough meat, etc. Once again, here are the details:

Date & time: Saturday, May 7 at 1 PM (after CharityWOD)

Location: Chuck & Stephanie Sullivan’s house (address at the gym)

Food & Drink: We will provide meat, a cider keg, a beer keg, and mixers. Mike Sanford is donating two cases of wine (thanks Mike!). Please bring a dish/treat to share and BYOB.

Other details: bring a spouse/significant other or friend

vic snatch johnny done

Workout of the Day
For time:
75 calories – Air Bike
Then, 3 sets of:
12 deadlifts RX+ 185/125; RX 155/105; Masters 55+ 135/95
9 hang power cleans RX+ 185/125; RX 155/105; Masters 55+ 135/95
6 shoulder to overhead RX+ 185/125; RX 155/105; Masters 55+ 135/95
75 calories Air Bike
* 25 minute cap

Post your scores to the Whiteboard.


April 22, 2016

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CharityWOD Updates

We have 31 Teams signed up for Charity WOD! Sign up ends this Saturday!

As you all know, our charity is I AM ADAPTIVE. I just got news from them that they have just been given the “go” to open our first Adaptive Rehabilitation and Performance Center in Miami! So, the money we raise at CharityWOD will help them provide costs for IAACT Athlete Competitions as well as providing funding for those who are having a hard time paying for much needed therapy and treatments.

Teams: don’t forget to submit your checks ($40 minimum per team) ASAP and make them out to I AM ADAPTIVE.

All members: anyone can donate!


They also have a really great Instagram account: @iamadaptive

kat nicole sisters
The McClain sisters

GOOD LUCK VINNIE in the St. Anthony’s Triathlon this weekend! http://www.satriathlon.com

Workout of the Day
Squat Prep
3 sets:
10 banded squats
10 goblet squats

Back Squat 2×15 @ 60%

4 sets:
5 barbell strict press
10 ring dips
12, each arm, dumbbell rows

3000 m row

Post your scores to the Whiteboard.

April 21, 2016

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Yoga Update

Please take note: NO FRIDAY YOGA, effective immediately. Instead, we are offering yoga each Saturday at 10 AM. We will keep this as a regular class as long as there is attendance.

Rana is a fantastic instructor who is also a long-time CrossFitter, so take this opportunity to get bendy with her!

mike sanford transformation

Shout out to Mike Sanford who has dropped over 60 pounds! 

Workout of the Day
Every 10 minutes for 30 minutes:
50 calories on bike @ 100%
Every 10 minutes, begin until you reach 50 calories. Rest the remainder of the 10 minutes. 

5 minutes of foam rolling legs
3 sets:
:30 couch stretch
:30 pigeon
:30 3-way hamstring stretch

Goal/Skill work – spend 10 minutes on a gymnastics skill

Post your scores to the Whiteboard.


April 20, 2016

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Big News 

First, the good news…It is with total pride that we are announcing that HANS QUALIFIED FOR REGIONALS! 

He will be competing May 20-22 at the World Congress Center in Atlanta in the Atlantic Super Regional. He has earned a spot alongside such athletes as Games athletes Noah Olsen, Travis Mayer and Champion Ben Smith! He ended up 25th in our region out of over 13,000 men! Words cannot express how happy we are for him, as he has worked incredibly hard and he deserves to be there!

hans catching clean

Now, for the not-so-great news (for us!)…Mike Chandler is moving to Alaska at the end of the month! We are happy for his new adventure, but we will miss him. So, we are arranging a happy hour on Saturday, April 30 at 4 PM at Orchid Island Brewery to say our last goodbyes. Mark your calendar and come out to hang with Mike.

Workout of the Day
Barbell warm-up/drills

15 minutes – work up to heavy snatch double (touch and go)

:20 (heats, stagger start) 
18 minute amrap:
50 cal ski
40 wall balls
30 box jumps 24/20
20 toes to bar
10 power snatches RX+ 155/105 RX 135/95 M55+ 115/75

Midline – 3 sets:
10 back extensions
1:00 superman

Post your scores to the Whiteboard.

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