December 18, 2014

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Columbus Weightlifting Seminar at CrossFit Vero Beach

On Saturday, February 7, we will be hosting an all-day Olympic Weightlifting Seminar  by Columbus Weightlifting.

This seminar is for both beginners and more advanced athletes and will break down the snatch, clean and jerk.

Mark Cannella, head coach and President of Columbus Weightlifting, will lead the seminar. Mark has been Director of USA Nationals, USA Olympic Trials, multiple Pam-AM and World qualifiers. He has coached national champions, international lifters, and an Olympian. Mark also has in-depth knowledge of the demands of CrossFit, so his seminar will address proficiency at the lifts as it relates to functional fitness.

The seminar will run from 9 AM to 5 PM. Cost is $199, which is a great value for this level of coaching (ask for it for Christmas!).

Mark will bring other lifter(s)/coach(es) and registration will be capped to ensure that everyone gets personal attention.

Register now before it sells out or we open to other gyms. Follow the link below and make sure to sign up for the SATURDAY (athlete) session. 


Workout of the Day
For time:
60 double-unders
40 wall balls 20/14
40 double-unders
30 wall balls 20/14
20 double-unders
20 wall balls 20/14

- rest exactly 5 minutes 

800 m run (as fast as possible)

Skill/goal work

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December 17, 2014

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Holiday Schedule

Pour schedule for the holidays:

Christmas Eve – AM only: 5, 6, 7, 9:30 AM
Christmas Day – closed
December 26th  - 7, 8, 9 AM
Back to normal on the 27th.

New Year’s Eve – AM only: 5, 6, 7, 9:30 AM
New Year’s Day – closed
Back to normal on January 2nd

monkey suit
Rob and Michael. Yes, he showed up to Fundamentals in his monkey onesie. 

Workout of the Day
4 sets, each for time of:
25 calories on the Airdyne
50 m prowler push 140/90 (Master’s 55+ 90/50)
200 m run
- rest as needed.

4 sets (not for time) of:
:45 wall-facing handstand hold*
8 ring rows (feet elevated on box) / scaled = feet on ground
:45 plank hold

*body should be properly “stacked” (shoulders and hips), toes pointed, butt squeezed, pushing through shoulders 

Post your scores to the Whiteboard.

December 16, 2014

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Food Additives

Ever wonder what those preservatives and additives in processed foods really are or how they affect your system? WellnessFx published an article about 5 common ingredients, what they are, why are are in food and any possible side effects. Some of these are hard to avoid (for instance guar gum is in many brands of canned canned coconut milk), while others are easier to bypass, like high fructose corn syrup. Keep these preservatives to a bare minimum and note how your body responds to them. Read on…

lukas AD

Workout of the Day
Power Clean
work to 85-95%

in 10 minutes:
30 Power Cleans @ 40% of 1 RM
30 Power Cleans @ 65% of 1 RM
in remaining time, as many reps as possible of Power Cleans @ 85% 1 RM

Trainer-led Core Crush – 4 sets of:
:30 hollow body hold or hollow rocks
:30 Superman hold or arch rocks
:30 Abmat sit-ups or V-ups

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December 15, 2014

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Party Time!

It’s almost time…our annual year-end party is this Saturday at Orchid Island Brewery from 6 PM – ??

Here are the last-minute details:

- CFVB is purchasing beer and ciders that Orchid Island has brewed. Any other brands of beer that they have on draft can be purchased.
- If you are a wine drinker, you may bring wine to enjoy (and they also have a selection there, too).
- We will also supply non-alcoholic drinks for those don’t drink or are driving.
- Please bring a dessert or appetizer/finger food.
- Kristi is cooking up a playlist and dancing is encouraged!

IMPORTANT: We have arranged and paid for a car service for the evening. So, if you’ve had too much to drink, please use it. The company will also make sure your car gets home, so you don’t have to retrieve it the next day. Use this service! (just tip the driver for getting you home safe)

peter kbs

Workout of the Day
3 x 5 Thrusters
Rx+: 185/115
Rx: 145/100
- use this as a warm-up so the “Fran” weight seems light! 

21-15-9 reps, for time:
Thruster (95 lbs)
- Two heats. Count for a partner, then they will do the same. 

Post your scores to the Whiteboard.

December 13, 2014

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Don’t forget about mobility class today at 10 AM.


Workout of the Day
Power Cleans 3 x 10 reps
each set for time
Rx: 185/115
- rest 3 minutes between sets

AMRAP in 8 minutes of
10 Power Cleans 135/85
5 Muscle-ups (scaled 10 pull-ups)
10 bar-facing burpees

Post your scores to the Whiteboard.

December 12, 2014

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Resolution Strategies

Resolution season, aka “The New Year” is upon us. Every year, millions of people make new resolutions only to fail shortly thereafter.

You stated a resolution, now what? Reebok CrossFit 5th Avenue came up with eight tips at succeeding in your new goals:

  1. Start NOW (why wait for the new year to become better?)
  2. Make it measurable and achievable (instead of “get fit,” make it “complete a mile run without stopping”)
  3. Organize
  4. Don’t look for a quick fix
  5. Start small and keep it realistic.
  6. Write your goals down in the positive (instead of “I will not eat sweets”make it “I will make healthy choices”)
  7. Share your goals with someone – our goal board is perfect!
  8. Don’t let a bad day derail you.

Read the entire article here:

julia kbs

Workout of the Day
10 sets of: 1 push jerk + 1 split jerk
Rx+: 185-205/115-135
Rx: 135-165/85-105
- rest 90 seconds between sets
- use racks 

Front Squat 5-5-5, build

2 sets of:
Strict HSPU AMRAP, rest 30 seconds, Strict HSPU AMRAP, rest 2 minutes
Scale = kipping or strict banded or pike (on a box)

Post your scores to the Whiteboard.

December 11, 2014

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December Anniversaries

A new feature on the blog will be CrossFit anniversaries. For those of you we call out each month, think back to where you were (mentally, physically, emotionally, etc.) before CrossFit and how far you’ve come.

Three years:
Mike Ott
Sam Gregory
Alyssa Blais
Jay Johnston
Lori Nichols

Two years:
Eric Childs

One Year: 
Jim Brann
Amanda Hallet

Happy Anniversary and Congratulations!

group 2 row

Workout of the Day
4 sets, each for time of:
100 m run
10 wall balls 20/14
10 ball slams 40/20
- rest 2:00 between sets
– perform sets at 70-80-90-100%

Gymnastics Skill/Goal Work
Choose between:
Bar muscle-up
Ring muscle-up
Rope climb

Take this opportunity to spend time on your goal with feedback from your coaches!

Post your scores to the Whiteboard.

December 10, 2014

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Mobility Class Tonight 

Join us for a free mobility class at 6:30 PM tonight. Joe, L1 CrossFit coach and Physical Therapist, will lead the session and touch on general stretching and mobility, including movements you can do at home.

Can’t make it tonight? Be here at 10 AM on Saturday when Joe will lead an additional session.

jeff kbs

 Workout of the Day
:05 (heats of 10 people, ~10-minute stagger start) 
For time:
2000 m row
20 shoulder-to-overhead 135/85
5 rope climbs
100 double-unders
1000 m run

Post-WOD stretches – 3 sets of:
3-way hamstring stretch (hold each position :20)

:30 (each leg) Couch stretch

:30 Box stretch

Post your scores to the Whiteboard.

December 9, 2014

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Surviving the Holidays 

Based on attendance in classes, it looks like most of you are staying motivated to exercise during the holidays – great! I have heard a few grumblings that eating habits are falling a little short. Let’s nip that in the bud before it goes too far!

If any of you need help and support, reach out!  There are several things we can do to keep you on track. One is by food logging  - if you write down what you’re eating and you know someone will review it, chances are you will eat better. Another is education – maybe you aren’t sure what you should or shouldn’t be eating on a regular basis. And there is also formulating a plan on how to enjoy the holidays and treat yourself without going off the deep end.

We are here to help! Email me at if you’d like some extra guidance!

Reminder: tape isn’t to wrap kettlebells and dumbbells (it pulls the paint off, leaves a sticky mess and gets pretty gross). A little chalk will give you a better grip!

Workout of the Day
Squat Clean
15 minutes tech work

4 sets, each for time of:
250 m row
4 squat cleans (Rx+ 225/155) (Rx 185/135
6 handstand push-ups
- recover as needed

3 sets of -
3 glute-ham raises
1:00 plank hold 

Post your scores to the Whiteboard.

December 8, 2014

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Fascia is the connective tissue that binds your muscles, bones and organs. If it’s tight, bound-up or crunchy, it can cause lots of pain and issues. So, what to do? From stretching to rolling to body work, it’s important to take care of your fascia.

Read on to find how:

AND…plan on attending one of our mobility classes this Wednesday at 6:30 PM or Saturday at 10 AM.

david c snatch

Workout of the Day
15 minutes, Power Snatch tech work
- no heavier than 80%

*Heats of 8 (people who want to spend more time on snatch can, while the others can go in the earlier heats)
For time:
15 power snatches Rx+ 135/85 (Rx 95/55)
15 bar-facing burpees
15 calories Airdyne
9 power snatches 155/100 (Rx 115/75)
9 bar-facing burpees
9 calories Airdyne
6 power snatches 175/115 (rx 135/85)
6 bar-facing burpees
6 calories Airdyne

*one bar per person, add your own weight to the bar
*10-minute time cap

Post your scores to the Whiteboard.

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