May 25, 2015

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Memorial Day

Before you enjoy your day off, take a moment and remember all of those who have given their lives for our freedom.

In honor of the fallen, we will be performing a Hero WOD today. Hero workouts are always challenging, so when the workout gets tough, remember our heroes and forge on.

REMEMBER: 8 & 9 AM classes only today



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps 24″/20″
6 Thruster 95/65
6 Bar-facing burpees

*Partner up with someone. We will run heats with one athlete working while the other counts, motivates and supports. 

Post your scores to the Whiteboard.

May 23, 2015

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Don’t Forget

Memorial Day Schedule: We will have two classes on Monday – 8 and 9 AM only. Then, we are back on track Tuesday.

Notice about Vero Barbell: we have had issues with people signing up and then not showing. DO NOT SIGN UP UNLESS YOU CAN MAKE IT. These classes are full each time and no-shows are taking someone’s spot.


Workout of the Day
For time:
10/5 burpee muscle-ups
15 clean & jerk 135/95; masters 55+ 115/75
20 wall balls 20/14
50 double-unders
20 wall balls 20/14
15 clean & jerk 135/95; masters 55+ 115/75
10/5 burpee muscle-ups

Post your scores to the Whiteboard.

May 22, 2015

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20 Things Your Didn’t Know About Paleo 

This is such a good article that I’m pasting the entire thing below. Many people glaze over when they hear “Paleo,” And it’s become so mainstream that it can seem like a fad. Some think it’s super-restrictive. Others think it’s a low-carb Atkins Diet approach. Many think it’s a short-term fix. What “Paleo” equates to is REAL FOOD (which is why I changed the name of our annual Challege from “Paleo Challenge” to “Eat Real Food Challenge.” 

Please take some time to read this article. It’s an easy read and should help shed some light on this healthy lifestyle. If you want help with your own diet, reach out to me at and we will get started.  

The original article, with more links and videos can be found here: 

Paleo has received a lot of attention in the media over the past couple of years—some of it positive, and some of it negative—and there are a lot of misconceptions about what a Paleo approach to nutrition and lifestyle means for most people. With this in mind, here are 20 things I think everyone should know about Paleo.

1. Following a Paleo diet/lifestyle today is not about re-enacting the exact diet/lifestyle of our ancestors.

Instead, it’s about embracing the principles of their diet and lifestyle to a modern context: eating nutrient dense, toxin-free, whole foods, moving our bodies regularly, sleeping at least 8 hours a night, managing our stress, and playing and having fun. But instead of saying all of this each time, it’s a lot easier to just say “Paleo”!

2. Most hunter gatherers did not eat a “low-carb” diet.

The average carbohydrate intake of hunter gatherers ranged from 30-40% of total calories. This is not a low-carb diet! It’s a moderate carb diet, and it’s important to realize that virtually all of the research that has shown benefits for the Paleo diet involved a Paleo diet with this carbohydrate range.

3. A very-low-carb (VLC) or ketogenic diet and Paleo diet are not the same thing.

Some of the earliest adopters and advocates of the Paleo approach were coming from low-carb diets like Atkins. As a result, the low-carb ideology got mixed together with Paleo, despite the fact that most true Paleolithic diets were not low-carb (as I described above). And while some people do thrive on a low-carb diet over the long-term, many people don’t and can even experience harm.

4. It’s best to consider Paleo as a template, rather than a “diet”.

A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation. A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of general guidelines that can then be customized based on the unique needs and experience of each person.

5. There is no single approach that works for everyone.

Just as there was tremendous variation in what our ancestors ate, there is also tremendous variation in what works for each person. Some people clearly do better with no dairy products. Yet others seem to thrive on them. Some feel better with a low-carb approach, while others feel better eating more carbohydrate. Some seem to require a higher protein intake (up to 20-25% of calories), but others do well when they eat a smaller amount (10-15%). The key is to personalize your approach to meet your own unique needs.

6. The foods emphasized on the Paleo diet are loaded with the nutrients our bodies need.

The most nutrient dense foods you can eat are organ meats, herbs and spices, nuts and seeds, fish and seafood, beef, lamb, and wild game, eggs, vegetables, and fruits. And those are exactly the foods that a Paleo diet emphasizes!

7. Vibrant health is your birthright (chronic disease is not inevitable).

Today, chronic diseases like obesity, diabetes, heart disease, and autoimmune disease are so common we’ve accepted them as “normal”. But humans lived for thousands of generations virtually free from these modern, inflammatory diseases—most of which have only became common in the last 50–100 years ago.

8. You don’t have to be 100% compliant to benefit from a Paleo-style diet.

There’s no doubt in my mind that a “Paleo-style diet” is what we’ve evolved to eat. But that doesn’t mean you have to strictly and rigidly follow Paleo diet guidelines 100% of the time in order to be healthy, regardless of what the Paleo zealots will tell you. With some exceptions, you’ll get most of the benefits by following it 80–90% of the time.

9. Sugar isn’t “toxic”.

Sugar is neither a toxin nor a replacement for real food. Ultimately, small amounts of sugar can fit into a whole foods, nutrient-dense, Paleo-style diet, as long as you recognize it for what it truly is: a treat.

10. You might not instantly feel better when you start eating Paleo.

The reason some people transitioning to a Paleo diet initially feel a dip in overall energy is not that the diet is unhealthy or that they need more simple carbs. It is that their body has been conditioned to rely on sugar for energy and needs time and support to adapt to burning fat for energy instead.

11. The Paleo approach is not just about weight loss; it can also prevent and even reverse chronic disease.

Paleo is remarkably effective for weight loss, but it’s benefits extend far beyond that. As a clinician I’ve seen a Paleo-type diet and lifestyle lead to dramatic results in people with a wide range of conditions, from type 2 diabetes, to IBS and other digestive problems, to Hashimoto’s, MS and other autoimmune diseases, to infertility and hormone imbalance.

12. Full-fat dairy products can actually be a healthy addition to a Paleo diet—for some people.

Strict Paleo diets exclude all dairy products because our ancestors didn’t eat them. But is that reason enough to eliminate them from our diets? While it’s certainly true that some people are intolerant to the proteins or sugars in dairy products, it’s also true that modern research suggests that full-fat (but not non-fat or low-fat) dairy has several health benefits, including protecting against obesity, diabetes, and heart disease.

13. Red meat is one of the healthiest, most nutrient-dense foods you can eat.

Conventional wisdom blames red meat for everything from heart disease to cancer. These claims are ill-founded and misleading; red meat is a healthy and nutrient-dense choice.

14. High cholesterol is not the primary cause of heart disease.

For decades we’ve been told that eating saturated fat and cholesterol raises the level of cholesterol in our blood, and high cholesterol in our blood contributes to heart disease. But recent research has shown that 1) there is little evidence to support the idea that cholesterol or saturated fat in the diet affect blood cholesterol levels for most people, and 2) that high cholesterol levels in the blood alone are not a strong risk factor for heart disease.

15. Many of the packaged “Paleo friendly” foods are full of modern additives – and some of them are not so friendly to your health.

Just because a packaged food is labeled “Paleo-friendly”, that doesn’t mean it’s good for you. Some of these foods contain modern additives that may cause digestive distress and other problems.

16. Eating a Paleo-style diet doesn’t have to be expensive.

While it’s true that real, nutrient-dense foods can be more expensive than highly processed and refined junk food, a Paleo-type diet doesn’t have to break the bank. With a little planning and some smart shopping, there’s no reason that Paleo should cost more than your old way of eating.

17. Legumes are more Paleo friendly than you might think.

Paleo dogma holds that we should strictly avoid legumes because 1) they aren’t part of our ancestral diet, and 2) they contain toxic anti-nutrients like lectin and phytic acid. But research suggests that some of our ancestors did, in fact, consume legumes, and that the lectins and phytic acid in legumes are not the “boogeymen” we’ve been led to believe they are.

18. Paleo is not just about food.

There’s no question that a nutrient-dense, real-food diet is the cornerstone of health. But it’s also true that lifestyle choices like physical activity, sleep, and stress management play an equally important role in determining our health.

19. Paleo-friendly starches are not the same as industrial starches.

Some advocates of the Paleo diet have argued that we should avoid starches because they contribute to obesity and other diseases. While it’s true that highly processed and refined starches like wheat flour are harmful, there’s no evidence that the same is true for whole-food starches like potatoes, sweet potatoes, plantain, or taro root. Our ancestors consumed these foods for millions of years, and there are many examples of cultures around the world that consume a high-(real-food)-starch diet and maintain excellent health.

20. Paleo cooking can be both delicious and easy.

You don’t have to be a 5-star chef to make delicious Paleo meals. Armed with the recipes below, you’ll impress your friends and family with delicious meals without spending countless hours in the kitchen.

Greg judge


Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 10 minutes/5 sets:
2 high hang squat snatch + 1 overhead squat

3 sets of 9/6 deficit handstand pushups 4″/2″
– rest 2 minutes between sets

2 sets of: 8 (each arm) Bottoms-up KB press
– rest 30 seconds between each arm, 1 minute between each set

2 sets, each for time of:
15 Russian KB swings 70/55
50m sled push 140/90
– rest 3 minutes between sets

Post your scores to the Whiteboard.

May 21, 2015

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Mark Your Calendar for Girl’s Night 

We will be holding our annual CFVB Girls outing on Saturday, July 11 at 7 PM. We will crawl to a few bars/restaurants in downtown again this year. Stay tuned for details!



Workout of the Day
AMRAP in 6 minutes @ 75%
5 toes to bar
6 hand-release push-ups
7 ball slams 40/20

– rest 6 minutes

AMRAP in 4 minutes @ 85%
4 toes to bar
5 hand-release push-ups
6 ball slams 40/20

– rest 4 minutes

AMRAP in 2 minutes @ 95%
3 toes to bar
4 hand-release push-ups
5 ball slams 40/20

Spend the rest of the time on a skill/goal and mobility!

Post your scores to the Whiteboard.

May 20, 2015

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Memorial Day Schedule 

We will hold two classes on Monday, May 25: 8 AM and 9 AM only.



Workout of the Day
For time:
1000 m run
2 rope climbs
8 burpee box jumps 24″/20″
500 m run
2 rope climbs
8 burpee box jumps
250 m run
2 rope climbs
8 burpee box jumps

3 sets of –
:20 Abmat sit=ups
:45 plank hold

Post your scores to the Whiteboard.

May 19, 2015

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Member Spotlight – Kristin Upwood 

Don’t let her pint-sized exterior fool you, Kristin has a huge personality! She’s sarcastic and witty, jovial, yet super tough. The life of the party, she can dance like a Fly Girl – she even split her pants while busting her moves at the CFVB Christmas party. In true Kristin form, she tied a sweater around her waist and kept on dancing. She brings life to whatever class she attends, laughing with friends and striking up conversation with new members. Heeeeere’s Kristin…

Occupation: High School History Teacher

Family: “My adorable husband, Kyle Upwood, 2 children..err, cats, Lillith and Rada”

Favorite CrossFit Movement: thrusters, squats, pull-ups, running

Favorite Cheat Meal: wine, nachos, wine, brownies, wine and ice crew. Oh…and wine.

Hobbies: Crossfit, running, traveling, dancing, reading, snuggling with the cats, “pretending I’m going to do all of the things I pin to my Pinterest boards.”

Little known fact: “I used to play ice hockey (right wing). I’ve jumped out of a perfectly good plane. Also, I have a strange obsession with the French Revolution. Marie Antoinette is my spirit animal.”

IMG_0793 IMG_0797 IMG_0789


Workout of the Day
Three rounds for time of:
21 calories on air bike
15 bar-facing burpees
9 snatches Rx+: 135/95; Rx: 110/65; Masters 55+ 95/55
– 13-minute cap


Three rounds for time of:
21-calorie row
15 pull-ups
9 thrusters 135/95; Rx: 110/65; Masters 55+: 95/55
– 13-minute cap

Post your scores to the Whiteboard.

May 18, 2015

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Welcome Harrison

We are happy to announce that Harrison Cady will be interning at CrossFit Vero Beach this summer. Harrison started his CrossFit training at CFVB, he has his CrossFit Level 1 Training Certificate and has since been studying at the University of Florida (College of Health and Human Performance).

He’s a smart guy and a great athlete, competing several times in Vero Beast as well as the Boy/Girl Team Challenge as a partner with Liz.

You will see him in many of the classes, including Teens and Kids, and he will also assist in some Fundamentals. We are pumped to have Harrison helping us out during our busy summer season!


Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 14 minutes/7 sets:
2 power cleans
– work up to 95%

Split Jerk
– work to 90%
– use racks

5×2 Pause front squats
– 75-85%
– 2 second pause at bottom of squat

AMRAP in 6 minutes of:
20-calorie row
30 double-unders

Post your scores to the Whiteboard.

May 16, 2015

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Best of luck to all of our CrossFitters at this weekend’s triathlon – the veterans: Vinnie, Bonnie, Andy and Dan and the first-timers: Mike C, James and Sam!


Workout of the Day
:10 (heats of 9-10 every 15 minutes) 
For time:
1000 m run
21 hang power cleans 140/100; Masters 55+ 115/75
80 calories on Air Bike
15 hang squat cleans 140/100; Masters 55+ 115/75
1000 m row
9 thrusters 140/100; Masters 55+ 115/75

Post your scores to the Whiteboard.

May 15, 2015

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Nutrition Update

Our Nutrition Accountability Group is going well. I have seventeen people participating, most of whom are being very consistent about logging and staying on track.

Since I see a few common themes in the food log, I figured I’d address them here so that everyone can learn:

  • Carbs are not the enemy. I find that many people are avoiding carbs or not getting enough. The right kids of starchy carbs will give you energy, keep you full and allow you to reach your goals. You are all active people and need your carbs! These are things like potatoes, sweet potatoes/yams, plantains and squashes. Even carbs like white rice and oats have their place in your diet, especially if you are very active. They do not have the same effect on your body as carbs like white flour, sugar, etc. Strive for balance and fill your plate with protein, green vegetables, healthy fats and good carbs.
  • Not reading labels. This is a big one! Don’t take a label at face value and be duped by words like “organic,” “sugar-free,” “gluten-free,” etc. You have to read INGREDIENTS. Many seemingly “healthy” foods are loaded with chemicals, preservatives, soy, sugars, etc. Educate yourself.
  • Food as a stress relief. When someone gets off track and stays there for a couple of days, I start to ask questions. Many times, stress is the culprit. Instead of grabbing for chocolate in these times, identify what you are feeling and figure out other coping mechanisms – breathing exercises, workouts, talking a walk, meditation. Personally, when I feel like this I visualize my goal(s) and ask myself “is this worth is?” – do I want to shove XYZ down my gullet or do I want to reach my goal?
  • No variety. Some people eat the same thing day in and day out. This leads to feelings of deprivation, and not to mention, you don’t get a variety of vitamins and minerals when you limit yourself. Being bored with your diet is almost a sure-fire way to fail on it. So, learn to cook, read food blogs, experiment with new foods. Eating should be enjoyable!
  • Too much “non-food” foods. This refers to protein shakes and bars. Post-workout shakes are great on a regular basis, protein bars can be helpful while traveling, but your diet shouldn’t consist of multiple servings of these things each day. Eat real food.
  • Not eating enough. You have to keep your metabolism revved up. Not eating enough food puts your body into starvation mode and you can end up gaining weight. Eat to live!
  • CONSISTENCY! You can’t expect to reach your goals if you aren’t consistent. Consistency leads to lasting habits. A few days good, a few days bad. Some days not eating enough, other days too much, here and there accuracy…you’ll end up waiting your time and stalling your progress.

Struggling with your diet? If anyone else wants in on the group/food-logging for accountability, reach out to me.



Workout of the Day
Every 2 minutes for 14 minutes/7 sets
1 Power Snatch + 2 Overhead squats
– work up to 90%

5 sets of:
1 push press + 1 split jerk
– work up to a heavy set
– use racks

3 x 10 overhead walking lunge

4 sets of:
8 glute-ham raise
50 m sled drag (forward_ 140/90
– rest 4 minutes between sets

Post your scores to the Whiteboard.

May 14, 2015

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Why CrossFit Works

(Guest post from Liz)

While I was instructing a new member during Fundamentals, one of out current athletes encouraged the person by saying, “it will get easier. You’ve never done any program as effective as this in your life.”

This got me thinking.

Most of you can attest to this statement, but do you know why CrossFit is so successful at producing results? I believe there are several main reasons.

CrossFit is defined as “constantly-varied, high intensity, FUNCTIONAL movement” – full range of motion squats, jumping, running, pushing, pulling. These are things we would did if we still lived in nature. Our bodies respond well to this type of stimuli because it’s what we were made to do.

Since most of our members attended other gyms before joining CrossFit Vero Beach, they would most likely agree with me that the community is unmatched. Most of us attend the same class time; therefore, we see the same people every day. These people become less like other gym members and more like friends. Every day we come in and grind out these seemingly impossible workouts together. There is something bonding about this. Gone are the days of dreading going to the gym. We all look forward to going into work hard while connecting with our friends. People are more likely to stick to an exercise regimen if they are enjoying what they are doing.

Lastly, it is a fact that you will push yourself harder in a group setting than you would alone. We all have that one person we either use as a gauge, try to keep up with or beat. CrossFit brings out our competitive nature. Consciously or subconsciously we push ourselves a little bit harder trying to keep up with “Mary Lou Who” than we would doing the exact same workout on our own.

What are your thoughts about why CrossFit works? Post to comments.



  • If you’ve checked out Paleo books and have had them for a few weeks or more, please return.
  • Parents: please keep your kids off the floor and equipment before, during and after classes. This is for the safety of everyone.
  • Warm up! Each day, we post a different warm-up on the board, USE IT!
  • Check the lost & found – everything will be tossed out next week.

Workout of the Day
Six rounds for time of –
Run 200 m
25 sit-ups (full ROM: back to mat, chest to thighs)
30 double-unders

Gymnastics holds
– 3 sets of:
wall-facing handstand holds (hands directly under shoulders, not wide) for quality
:40 arch hold (Superman)

Post your scores to the Whiteboard.

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