January 26, 2015

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Are You Signed Up for the CrossFit Open?

As of Sunday, we have 20 athletes registered for our affiliate team. With Rx, Scaled, masters and Teen divisions, anyone can compete. If you plan on coming in and working out Saturdays, you may as well get an official score!

Please register early so I have a head count and can come up with the best plan for running the competition, scheduling a weekly make-up date, etc. 

Register at games.crossfit.com 

Workout of the Day
:00
3 x 2.2.2.2.2 tempo strict pull-ups
3-second count up and down
rest 15 second between doubles, as needed between sets

:20
3 x 2.2.2.2.2 tempo strict handstand push-ups
3-second count up and down
rest 15 second between doubles, as needed between sets

:30
3×10 weighted push-ups 45/25

:45
For time:
10-8-6-4-2 reps of -
Burpee box jump over Rx+ 30″/24″, Rx and Masters 55+ 24″/20″
Alternating dumbell snatch Rx+ 80/60, Rx and Masters 55+ 55/35

Post your scores to the Whiteboard.

January 24, 2015

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Come on In! 

Join us today at 9 AM for a free workout.

Note: the workout below is for the 6, 7 and 8 AM classes. 9 AM will be a fun partner workout. 

 Workout of the Day

Masters Chipper from Wodapalooza
60 alternating pistols (scale 120 air squats)
30 cleans 150/105
15 Muscle-ups (scale 25 pull-ups)
20 shoulder-to-overhead 150/105
10 rope climb
10 Thrusters 150/105

Post your scores to the Whiteboard.

January 23, 2015

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Reminders

Free Friends & Family Workout Tomorrow. It will be a fun partner workout, so grab a buddy and be here by 9 AM.

If you are taking part in the Eat Real Food Challenge, before photos and entry fees are due today.

Body fat testing is happening all day. Be on time for your appointment, wearing a swim suit. (You will be in the privacy of their mobile unit.)

So far, the new noon class on Tuesday and Thursday has been a success. Tuesdays are much busier than Thursdays, so if you’d prefer a day other than Thursday, please see Liz or me and we will note the feedback.

lukas burpee
Lukas

Workout of the Day
:00
Every 2 minutes for 16 minutes/8 sets
3 Power Snatch + 3 Overhead Squats
Rx+ 185/110
Rx 160/105
Masters 55+ 105/65
or approximately 75% of 1RM snatch

:25
5 x 3 Behind the neck snatch grip push press with 3-second pause on top

:35
5×2 Back Squat @ 75%

:45
3 x 10 ring rows with feet elevated on box

Post your scores to the Whiteboard.

January 22, 2015

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More mobility information and advice from Joe…
The Flossing Technique 
Have you ever felt “sticky” in your elbow, shoulder, hip or knee? Ever wonder how your muscles can feel loose, but at the same time be stiff in the joints above or below that muscle group?
Muscles, tendons, bursae – pretty much all connective tissues – are designed to slide on each other during movement. Sliding in areas of muscle are less tacked down then areas of low tissue mobility because it’s easier to access the muscle interface than it is to loosen up a joint capsule.
The ‘Flossing Technique’ is fairly new in the rehab and mobility scene. Developed by Kelly Starett, DPT, the technique employs the use a thin, flat and long band wrapped around a joint for the sole purpose of increasing local coefficient of friction around the joint being treated. Passive movement is then applied through the joint’s available full range of motion. This aggressive technique effectively loosens up dense, sticky, interdigitized tissue and results in more efficient and pain free gliding. Try it some time.
Check out the video below:

Reminder: 5:30 PM is the Eat Real Food information session. Read your manual prior to the meeting and bring your questions!

 Workout of the Day
:05
AMRAP in 12 minutes of:
6 Deadlift 185/25
8 Toes to bar
10 Box Jumps 24″/20″ (step down)

:30
Midline: 3 sets of -
10 Turkish sit-up (5 each side)
:30 side plank, left
:30 side plank, right

:40
Skill
Spend 10 minutes on one of the following -
Kipping or butterfly pull-up
rope climb
double-unders

Post your scores to the Whiteboard.

January 21, 2015

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Body Fat Test

Body fat testing is this Friday.

- Bring a check for $49 made out to BODY FAT TEST prior to Friday.

- On Friday, wear a swimsuit and bring a towel. You will go under water.

- Don’t eat within 2 hours of your test. Working out and drinking water is fine.

- Be on time for your appointment.

We still have a few spots left, so sign up ASAP if you haven’t already!

matt burpee
Matt

Workout of the Day
For time:
2000 m row
Run 1 mile
100 Calories Airbike
- time cap 30 minutes
- heats of 10 every 12 minutes
– no cherry picking! 

Post your scores to the Whiteboard.

January 20, 2015

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CrossFit Games – Open Registration

Registration is live for the 2015 CrossFit Open. Each Saturday from late February through March we will host an Open qualifier workout complete with judges. The Open isn’t just for those hoping to snag a spot at Regionals and the Games, it’s for everyone. It’s a lot of fun to push yourself and see how you stack up in your gym, age group, region and the world.

Register today and join the CrossFit Vero Beach team that I’ve created on the Games site. We had over 50 athletes at CFVB last year. Let’s surpass that number for 2015!

Here’s what’s new in 2015: http://games.crossfit.com/article/whats-new-2015 

Register at games.crossfit.com.

If you have any questions, see a coach and they’d be happy to help. Let’s do this!

melissa row
Melissa 

Workout of the Day
:00
Every 2 minutes for 16 minutes (8 sets total)
3 Power Cleans + 3 Front Squats
Rx+ 225/150
Rx 205/125
Masters 55+ 175/105

:30
AMRAP in 8 minutes of
5 Power Cleans 135/95 (Masters 55+ 115/85)
10 Bar-facing burpees (over bar)
25 double-unders

:45
Midline
3 sets of
:30 L-sit
1:00 plank

Post your scores to the Whiteboard.

January 19, 2015

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Big Week Ahead 

- Thursday at 5:30 PM is our Eat Real Food Challenge Kick-Off. Please read the materials I sent prior to the meeting and I will answer all questions.

- Friday is the Body Fat Test. If you haven’t already, please bring a check for $49 made to BODY FAT TEST. Make sure you are on time to  your scheduled appointment. You will go under water, to bring a swimsuit and towel. Don’t eat within 2 hours of your test. You may work out and drink water before the test. After the test, you will receive a 4-page printout which shows where you are, where you should be, etc.

- Saturday is our Friends & Family Workout/Open House at 9 AM. Grab a buddy and come on in!

jason w burpee
Jason W. 

Workout of the Day
:00
3 x 1.1.1.1.1 Tempo Weighted Pull-up
– 3-second count up/down
– rest 15 seconds between singles, as needed between sets
– scaled = regular strict pull-ups at tempo or challenging banded pull-ups at tempo

:15
3 x 1.1.1.1.1 tempo strict handstand pushup
– Rx+ 6″ deficit
– Rx: to floor
– Scaled – banded to floor or pike push-up on box
– Rest 15 seconds between singles, as needed between sets

:30
3 x 10 banded push-ups
– 3-second pause at top

:40
3 sets, each for time of:
10 burpee box jumps 24″/20″
500 m row
– rest 4 minutes between sets

Post your scores to the Whiteboard.

January 17, 2015

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SamJam 2015

Congratulations to James & Sam…they are walking down the aisle today! Have a fantastic time – we love you guys!

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Workout of the Day
For time:
21 KB swings (American) Rx+ 70/55, Rx and Master’s 55+ 55/35
21 Wall balls 20/14
5 rope climbs
18 KB swings (American) Rx+ 70/55, Rx and Master’s 55+ 55/35
18 Wall balls 20/14
4 rope climbs
15 KB swings (American) Rx+ 70/55, Rx and Master’s 55+ 55/35
15 Wall balls 20/14
3 rope climbs
12 KB swings (American) Rx+ 70/55, Rx and Master’s 55+ 55/35
12 Wall balls 20/14
2 rope climbs
9 KB swings (American) Rx+ 70/55, Rx and Master’s 55+ 55/35
9 Wall balls 20/14
1 rope climb

HAPPY BIRTHDAY TO KENT!

January 16, 2015

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WODAPALOOZA Starts Today 

For up-to-the moment information, standings, etc. visit www.floelite.com and www.thewodapalooza.com

jeff DL
Jeff 

Workout of the Day
:00
10 x 1 Power Snatch + 1 Overhead Squat
- 3-second pause at bottom of squat

:25
3 x 3 Snatch grip deadlift
– focus on set-up and lift-off as you would if you were snatching

:40
For time: 3000 m row

Post your scores to the Whiteboard.

January 15, 2015

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Friends & Family WOD

Let your friends, co-workers and family know that we will be hosting a free WOD on Saturday, January 24 at 9 AM. It will be a partner WOD (not our normal daily workout), so plan on grabbing someone and showing them what CrossFit Vero Beach is all about.

I will post reminders next week!

Attention: Information for the Eat Real Food Challenge was emailed out yesterday. If you did not receive it, please send an email to info@crossfitverobeach.com 

kay burpee
Kay

Workout of the Day
:05
Eight rounds for time of
200 m run
4 pull-ups
6 push press 95/65
7 hand-release push-ups

Midline: 3 sets of -
20 Abmat sit-ups
8 glute-ham raise (slow tempo)

Post your scores to the Whiteboard.

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