December 3, 2016

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hans-ohs
Hans

Workout of the Day
:10
For time:
10-8-6-4-2 reps of –
Bar muscle up
Thruster RX+ 155/110; RX 135/95; M55+ 115/85

:40
Mobility-
2 sets:
1:00 box stretch
box stretch
1:00 pigeon stretch
pigeon-pose-yoga

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December 2, 2016

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2017 Open

Guess what? We have 83 days…that’s less than 12 weeks…until the CrossFit Open begins!

The Open is a chance to prove your fitness and see how you stack up in our gym, in your age group, in the region, in the world! The Open is for everyone and there is an Rx and scaled option for each workout. We typically have more than 60 people from CFVB register and we are hoping that number climbs even more this go-round.

If you haven’t participated in the Open before and have questions, please feel free to talk to any coach.

Until then, keep working hard, eating right and recovering!

Details on the 2017 CrossFit season schedule can be found here:  http://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule

CrossFit

Matt

Workout of the Day
:00
Barbell warm-up

:15
Every minute for 12 Minutes-
1 Full snatch with 2 second hold in receiving position + 1 overhead squat
**50-70% /emphasis on establishing familiarity/ stability in full snatch receiving position/
scale = power snatch 

:30
2 sets of:
50 meter (each arm) single-arm reverse sled drag
(50 meter down with one arm then back with the other)

:35
2 sets of:
10 Sandbag squats
100 foot yoke carry (or barbell back rack carry)
10 Sandbag squats

:50
1 set:
:30 dumbbell press
:30 overhead hold
:30 lateral raises
:30 thumbs up hold
*light weight

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December 1, 2016

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December Anniversaries 

December is traditionally a slower month, as people want to wait until the new year to get fit. The group below celebrates a CFVB anniversary in this time of holiday slacking…so, good job and congrats!

Five Years
Alyssa Blais
Jay Johnston
Mike Ott

Three Years
Rick Baker

Two Years
Whitney Jones-Barnes

One Year
Moselle Bagby

group-run-back

Workout of the Day
:05
Teams of 2 complete:
150 cal bike **Partner not working must hold sandbag or d-ball (bear hug)
150 cal row **Partner not working must hold :20 plank/:20 rest

Mobility-
2 sets of:
1:00 Frog stretch
2:00 straddle stretch

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November 30, 2016

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2016 Party

CrossFit friends and family, a photo booth, local beer…it’s time for the end-of-the-year party! Please join us Saturday, December 10 at 7 PM at Orchid Island Brewery to celebrate 2016.

Please feel free to bring a guest. See you there!

trey-prowler
Trey

Workout of the Day
:10
4 rounds for time of:
40 double unders
2 rope climbs
2 squat clean and jerks RX+ 225/155 RX 185/125 M 135/95

:35
Midline: 3 sets of –
:30 hollow hold
1:00 wall facing handstand hold (scale= plank)

:45
Mobility: 2 sets of:
1:00 each side couch stretch
couch-stretch
1:00 passive bar hang
1:00 box stretch
box stretch

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November 29, 2016

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Turkey Trot

We had a big showing at the Thanksgiving morning Annual Trot Against Poverty 5K. Over 1600 runners participated – the biggest year yet! Congrats to Phil Keeling, who organized this event and even dressed as a turkey!

turkey-phil

Team CFVB had quite a few top runners:

  • Flynn won the male 30-34 age group with a time of 19:02
  • Chuck won the male 60-64 age group with a time of 20:19
  • Chelsea was 2nd in the female 30-34 age group with a time of 22:28

HAPPY BIRTHDAY DOLF!

Workout of the Day
:05 (heats of 7, 8-minute stagger start) 
For time:
1 mile run
80 cals Row
60 Cals bike
40 cal ski

Midline – 3 sets of:
10 ab wheel roll outs
:30 right plank
:30 left plank

Mobility:
Right side –
1:00 dragon
dragon pose
1:00 low dragon
low dragon stretch
1:00 lizard stretch
lizard stretch
*Repeat on left side

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November 28, 2016

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Nutrition Services

We are super excited to announce that McKenzie Flinchum, R.D. is now part of our team! This is a big upgrade, as McKenzie is a Registered Dietician (different than a Nutritionist), which means she has a Bachelor’s Degree in the field, has completed an internship and rigorous testing to obtain her license and she continues to advance her knowledge with continuing education.

Our services include 1-on-1 counseling (from 1 session to monthly monitoring), meal plans and more.

If you’d like more information, please email us at info@crossfitverobeach.com – this is a great way to make it through the holidays!

Speaking of making it through the holidays – without gaining unwanted pounds – read below for a few tips:

  1. Don’t be in denial – keep tracking your macros so that you can see in black and white where you are and avoid going way overboard.
  2. Don’t arrive hungry to parties. It’s usually easy to find fats and carbs at gatherings, so make sure to load up on protein beforehand and go in with a plan to load up your plate with balanced choices.
  3. Set boundaries for booze. Calories from drinks tally up fast! Go in with a plan to have a few drinks and alternate water in between.
  4. Choose your indulgences. Pick your favorite treat and stick to that. Don’t waste calories on food you don’t love.

As you can see, surviving the holidays is dependent on having a plan, balance and self-control. Enjoy yourself, but don’t undo all the hard work you’ve done!

mckenzie-slpit-2
McKenzie, the flexible dietician 

Workout of the Day
:00
Barbell warm-up

:10
Every minute for 3 minutes
5 Power Clean RX+ 135/95; RX 95/75; M 95/55
5 Bar facing burpee

Rest 3 minutes

Every minute for 3 minutes
5 Power clean RX+ 155/115 RX 135/95 M 115/75
5 bar facing burpee

Rest 3 minutes

Every minute for 3 minutes
5 Power Clean RX+ 185/135; RX 155/115; M 135/95
5 bar facing burpees

:30
Back Squat
2 x 10 @ 60%

:40
3 sets of:
10 Dumbbell Z press
10 Supinated bar row

:50
Mobility
1:00 each side twisted cross
1:00 minute each side pigeon stretch
1:00 each side couch stretch

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November 26, 2016

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mikaela-coach-tim

HAPPY BIRTHDAY JOHN DUBON!

Workout of the Day
:05 Heats of 8 to 10
5 rounds for time :
3 Squat snatch Rx+185/125 Rx 145/100 Master 115/55 (scale power snatch or squat clean)
5 Ring Muscle ups – Master 2 Rings muscle ups/5 chest to bar (scale 8 chest to bar)
20 Calories air bike
*Time cap 22 Minutes

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November 25, 2016

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Black Friday

Today only, we are offering 15% off of everything in our retail area – shirts, bars, protein, etc. This is good for today only on products and sizes we currently have in stock.

I will have a “Black Friday” sheet in the retail store, just note your products on there and I will make sure you get 15% off.

See you at 7, 8 or 9 AM only today! 

liz-coach-structure
Joe and Liz

Workout of the Day
:05
Warm up
2 sets of:
10 pvc lifts offs jerk grip
10 wall slides with foam roller

:10
5 sets of:
3 push press + 2 push jerk + 1 split jerk

:30
2 sets of:
5 kettlebell front squats + 8 steps kettlebell front rack walking lunges – 55/35 each arm

:40
2 sets of:
100m sandbag carry + 150m sled push 140/90

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November 24, 2016

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Giving Thanks

I’ve always felt blessed to be surrounded by all of you on a regular basis, but I wan’t aware how loving and giving our CFVB community was until my brother’s unexpected passing a week and a half ago. I want to try to express how thankful I am for all of you.

From the moment the tragedy occurred, Rob and I received unwavering support. It came in the form of calls and texts, in kind words, in cards and flowers. People who knew Neil shared sweet stories. Those who didn’t  expressed empathy and asked if there was anything they could do.

So many of you attended his service…long-time members who knew Neil, new members who didn’t but wanted to give us a hug, and many former members who had moved away reached out.

Rosanne, with the help of the Bagbys, Frankie, Julia and others, arranged the “after-party” following the memorial service. We still receive check-ins of care and encouragement every day.

Some of you have shared stories of your experiences of losing a sibling or child. Please know that his has neem a great source of strength for me. Interacting with you all allows me to believe that we will be ok.

On the gym-front, Liz and Mikaela worked their butts off, acting for Rob and I. Everyone pitched in for the Partner Throwdown. We had no worries when it came to the business.

These words really don’t do justice to the thankfulness I feel. I believe being around all of you positive, active people is the best way for us to heal. And I will be forever grateful for my extended family.

I hope you all have a wonderful day. Hug your loved ones a little tighter and enjoy being in the moment.

unknown

Good luck to everyone running the Turkey Trot!

November 23, 2016

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Reminder Schedule Changes

Please note the following schedule for the next few days (changes from normal times are in bold):

Wednesday – AM classes only (9:30 will be the final class) 

Thursday – CLOSED (run the United for Poverty Turkey Trot with your CFVB buddies!)

Friday – 7, 8, 9 AM only 

Saturday – regular schedule (6, 7, 8, 9 AM)

HAPPY BIRTHDAY CHRISTINA KURTH! 

bona-assault-bike
Matt 

Workout of the Day
:15
For time – 30-20-10 reps of:
Deadlift Rx+ 225/155; Rx & Masters 55+ 185/125
Toes to Bar
Bar facing burpees

Mobility:
3 sets:
:45 3 way hamstring stretch
5 each arm
Quadruped Rotation with Band Assist
Active Open Book

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