October 24, 2014

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First Female SWAT Team Member

Kelsey made history! Check out this WPTV story on her with some coverage of CrossFit Vero Beach, too! (And a cameo by Lonnie, which is basically a Saskwatch sighting)

 Workout of the Day
Clean (power & full) & split jerk
20 minutes of tech work from hip/power position, pause. Trainer-led

5×3 Tempo front squat (3-count up and down) with band @ 60%

4 sets of:
Male: 5 strict handstand push-ups + 5 kipping handstand push-ups + 10 toes-to-bar
Female: 2 strict handstand push-ups + 4 kipping handstand push-ups + 10 toes-to-bar

1k Meter Row
*if time allows (i.e. don’t rush on the other work) 

Post your scores to the Whiteboard.


October 23, 2014

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Transformation Thursday 

I’ve received some really amazing before and after photos from a few CFVB athletes. In case you missed them on Facebook…

Tim joined CFVB less than two months ago and dove head-first into the training and Paleo diet. It’s incredible the changes he’s made in less than 8 weeks!

Tom B_A

Milka has been at CFVB for about 8 months. She, too, was ready to change her diet right away. We talked Paleo, she kept a food log and was on the right track from the get-go. She’s down 30+ pounds and continues to see changes in her body and her movement.

milka B_A

You two look fantastic – keep up the good work!

PS: 3 spots left for Vero Beast. 

Workout of the Day
Double-under practice

AMRAP in 8 minutes of:
5 pull-ups
7 hand-release push-ups
20 double-unders

- rest 8 minutes

AMRAP in 8 minutes of:
250 m row
7 Russian KB swings 55/35
10 burpees to a plate

“Mini Core Crush”
3 rounds of:
:30 AMRAP sit-ups
:30 Superman hold
:30 hollow body hold

Post your scores to the Whiteboard.

October 22, 2014

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Don’t forget to save the date for our End-of-Year Party. It will be held on Saturday, December 20 at the gym. We usually kick it off around 5 PM and it’s always a great time – food, dancing, etc. More details and an RSVP sheet to follow.


burpees hate

Workout of the Day
5 sets of: 1 Squat Clean + 4 Front Squats, heavy across

3 sets, each for time of:
8 Hang Power Cleans 185/125 (Rx+ 205/135)
12 bar-facing burpees (over bar)
- rest 3 minutes between sets

4 sets of:
8 ring rows (feet elevated on 20″ box)
:30 hollow body hold

Post your scores to the Whiteboard.

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.

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