November 1, 2014

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 Reminders

The first two Vero Beast workouts will post Sunday night.

Don’t forget to “Fall Back” Saturday night.

HAPPY BIRTHDAY JASON WHITE!

Joanne snatch

Workout of the Day
:10
For time:
100 calories (Airdyne or rower)
75 KB swings 55/35 (Rx+ 70/55)
50 burpees
25 handstand push-ups

October 31, 2014

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Hey Boo! 

HAPPY HALLOWEEN!

 WHFrankLin-OHSPumpkin

Workout of the Day
:00
10 x 2 Power Snatch @ 75-80%
- take time working up, rest 1-2 minutes between sets

:25
5×3 Tempo Front squats with band @ 65% (3-count up and down)

:35
3×12 Barbell Hip thrust

:45
2 x 500 Meter Row
- rest as needed between. Max efforts.

Post your scores to the Whiteboard.

October 30, 2014

Posted on by crossfit in WOD | 7 Comments

Hoodie Reminder & Change

If you want to pre-order a CFVB hoodie, post to comment by end of day Thursday, as I will be placing the order Friday. All details can be found on our Tuesday post HERE.

There is an update in regards to two colors, Neon Pink and Kelly. The colors are brighter from what was shown on our website and the actual is below. If that changes your color selection, send me an email and I will be happy to change your order.

 NeonPink2 Kelly-Green-f

Workout of the Day
:10
Six rounds for time of:
10 shoulder-to-overhead 95/65
200 m run
10 step-ups 20″

:30
“Core Crush” (trainer-led)
4 rounds of:
:30 Abmat sit-ups
:30 Superman hold
:30 Hollow body hold

:45
Spend some time on a goal/skill

Post your scores to the Whiteboard.

October 29, 2014

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Advice About Choosing Weights 

This is a partial repost of a question to Greg Everett of Catalyst Athletics. Original post is HERE. 

“So when I lift I always shoot for best form over loading the weight. I don’t do 1RM’s mostly because I have no huge fantasies of lifting a shit ton of weight and I’m mostly looking to just better my over all strength to apply it to sports. I do “heavy” days but I only load the weight as much as I can still maintaining my depth (ass to feet of course), knees driving out, chest up, and my hips under my shoulders. My stopping point is when I feel like my butt is starting to sneak behind me on my way up instead of staying under my shoulders. My question comes, when is it okay to say “this is just what happens when I’m working on my heavy.” I don’t allow my clients to get away with deviating from good form but I do let them know that if they struggle on the last few reps (say of their 5 of 5) that we know we’ve found the right weight. How much do you let your clients get away with and at what point do you say this is as heavy as we can go? -Adriana”

Doing things properly and doing them heavily don’t have to be mutually exclusive endeavors. Maximal efforts will certainly not look as perfect as sub-maximal lifts, but the more proficient you become at a given exercise, the less deviation you will see, and this is the goal because it means more success and less chance for injury. That means performing the overwhelming majority of your reps properly – you learn what you practice, and you strengthen the movements you load. Gray Cook says something about not strengthening dysfunction – that is, don’t load improper movement, because it simply reinforces it by strengthening the body in those poor positions and patterns…

…To more directly answer your question, if you’re taking the lift up and you reach a weight at which your movement deviates too much from what you want, reduce the weight slightly and work there. Something like a 5-10% reduction should be enough. This is basically a simple way of finding the heaviest weight at which you can strengthen the movement properly. As you get more reps under your belt, the need to do this will diminish.

“Struggling” is good – you need to work hard to get stronger. But struggling means pushing hard, not falling apart. So if by struggling you mean your client doesn’t just stand up with no effort, then that’s a good way to find a working weight; if you mean a squat starts looking like your client is trying to pop a soccer ball between his or her knees while in child’s pose, then that’s way beyond anything helpful.

 HAPPY BIRTHDAY SHAWN L!

johnny DL
And what?!

Workout of the Day
:05
AMRAP in 8 minutes of:
15 calories on Airdyne
10 Power Cleans 135/95
7 bar-facing burpees

- rest 8 minutes

:21
AMRAP in 8 minutes of:
10 calories on rower
10 toes to bar
7 hand-release push-ups

:40
3 x max effort double-unders or 10 minutes of double-under practice

Post your scores to the Whiteboard.

October 28, 2014

Posted on by crossfit in WOD | 61 Comments

Hoodies

We are ready to make our annual winter hoodie order. We’ve got 6 colors to choose from, all are shown below. These hoodies are a heavier than what we’ve gotten in the past - 60% combed and ring-spun cotton, 40% polyester fleece.

$40 each

If you’d like to order one, please post to comments with:

Name
Size (unisex xs-2XL)
Color

I will place our order by the end of the week. Money due when the hoodies arrive  (I can charge your account, check or cash).

I will also be ordering a run of long sleeve thermals for men and wide-neck sweatshirts for ladies (no need to pre-order).

NOTE: these hoodies are available by pre-order only, so post to comments ASAP if you’d like one. 

3739_Black
Black

3739_DeepHeather
Deep Heather

3739_TrueRoyal
True Royal

3739_TeamPurple
Team Purple

3739_Kelly
Kelly

3739_NeonPink
Neon Pink

 Workout of the Day
:00
5 x 2 Push Press + 1 split jerk @ 65-70%

:25
4 sets, each for time of:
50 m Prowler push 140/90
30 wall balls 20/14
20 ball slams
- rest 3 minutes between sets

:45
3 sets of:
wall-facing handstand hold (hold until you feel form break)
8 ring rows (feet elevated)

Post your scores to the Whiteboard.

October 27, 2014

Posted on by crossfit in WOD | 7 Comments

Kristi

Happy birthday to Kristi…you are a fun coach, great friend and absolutely one-of-a-kind!

Workout of the Day
:05
Five rounds for time of:
400 m run
25 double-unders
15 burpees to a plate

:35
Midline
3 sets of:
10 back extensions
15 Abmat sit-ups

:45
Stretching – 3 sets of:
:30 deep couch stretch (each leg)
:30 box stretch

box stretch couch stretch

Post your scores to the Whiteboard.

October 25, 2014

Posted on by crossfit in WOD | 2 Comments

Stay Humble. 

quote-who-knows-himself-a-braggart-let-him-fear-this-for-it-will-come-to-pass-that-every-braggart-shall-william-shakespeare-370468

Workout of the Day

:10
With a continuously running clock…

00:00
21-15-9
Airdyne
Thrusters 115/75 (Rx+ 135/95)

15:00
5-4-3-2-1
Rope climb
Deadlift 275/185 (Rx+ 365/235)

30:00
21-15-9
Row (calories)
Ball slam 40/20

Post your scores to the Whiteboard.

October 24, 2014

Posted on by crossfit in WOD | 6 Comments

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
:00
Clean (power & full) & split jerk
20 minutes of tech work from hip/power position, pause. Trainer-led

:20
5×3 Tempo front squat (3-count up and down) with band @ 60%

:35
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

:45
1k Meter Row
*if time allows (i.e. don’t rush on the other work) 

Post your scores to the Whiteboard.

 

October 23, 2014

Posted on by crossfit in WOD | 1 Comment

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
:00 
Double-under practice

:10
AMRAP in 8 minutes of:
5 pull-ups
7 hand-release push-ups
20 double-unders

- rest 8 minutes

:26
AMRAP in 8 minutes of:
250 m row
7 Russian KB swings 55/35
10 burpees to a plate

:45
“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

Posted on by crossfit in WOD | 3 Comments

Party 

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.

HAPPY BIRTHDAY TARA!

burpees hate

Workout of the Day
:00
5 sets of: 1 Squat Clean + 4 Front Squats, heavy across

:25
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

:45
4 sets of:
8 ring rows (feet elevated on 20″ box)
:30 hollow body hold

Post your scores to the Whiteboard.

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