August 29, 2016

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Pushing in the Jerk

Because we are jerking today, I wanted to share a great article that details when you should push with your arms during the jerk. As you know, the jerk isn’t a press…you create upward momentum by driving with your legs, then punch yourself under the bar to “catch” the weight. But, you still need to think about your arms and when you press will depend on whether you are more of a strength or an elastic athlete.

Read the article and watch a video here:

http://www.catalystathletics.com/article/2015/When-Do-You-Push-with-the-Arms-in-the-Jerk/

CrossFit

Johnny

Workout of the Day
:00
Shoulder openers – 2 sets of:
10 foam roll wall slides
10 prone PVC lift-offs
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:15
Split Jerk (off the rack)
3 x 3 (moderate)
3 x 2 (moderate-heavy)
3 x 1 (work to a heavy single)

:30
Tempo front Squat 3 x 3 – light, establish movement pattern
1 tempo front squat + 3 front squat – 5 sets of the complex

:50
Midline – 3 sets of:
:15 L-sit
:30 Superman hold

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August 27, 2016

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Labor Day Schedule

On Monday, September 5, we will hold two classes – 8 and 9 AM only.

CrossFit

Bill

HAPPY BIRTHDAY CHARLIE CLENDENING & LIL RACH!

Workout of the Day
:10
For time:
20 ring Muscle-ups (scale 20 Chest to bar pull ups)
30 Wallballs 20/14
20 Clean & Jerk Rx+ 185/125; Rx 135/95; M55+ 125/75
30 Chest to bar pull ups
20 Burpee box jump over 24/20 (facing the box)
30 Toes to bar
20 Front squats Rx+ 185/125; Rx 135/95; M55+ 125/75

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August 26, 2016

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Nutrition Seminar – Reminder

Don’t forget to sign up for our free nutrition seminar on September 10 from 9 AM to 3 PM. You will learn about nutrition for performance, recovery, body composition, wellness, etc. from Jason Phillips. Jason is a nutrition coach for many high-level CrossFitters, including Sara Sigmundsdottir who placed 3rd on the CrossFit Games podium the past two years. Take advantage of this opportunity!

You can see videos from one of Jason’s past seminars on the Facebook event page HERE.

RSVP on Facebook or on the sign-up sheet in the lobby. And members may bring a guest.

CrossFit

CrossFit Vero Beach

Workout of the Day
:00
Barbell warm-up

:15
Every :30 for 5 minutes:
1 pause Power snatch (pause 2 seconds below knee)

Rest 2 minutes

:22
Every :30 for 5 minutes:
1 Power snatch

:30
4 sets of:
3 Push press (use racks)
6 each arm single kettle bell swings Russian (light weight)

:40
Midline:
3 sets of –
8 each way stir the pot
:40 sec plank
:40 sec plank L
:40 sec plank R

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August 25, 2016

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Decision on Sunday Open Gym

Based on the survey we posted Monday, there is not enough interest in an Open Gym on Sundays to warrant scheduling. So, NO OPEN GYM SUNDAY. Keep working hard Monday through Saturday and enjoy a well-deserved rest day on Sunday!

CrossFit

Sam (with James chilling in the background)

Workout of the Day
:05
10 x 10 calories row, rest :30 sec between intervals
10 x 10 calories air bike, rest :30 sec between intervals

Rest 10 minutes

5 x 10 calories row, rest :30 sec between intervals
5 x 10 calories air bike, rest :30 sec between intervals

:45
Mobility:
3 sets:
5 each arm
Thoracic Mobility: Quadruped Rotation with Band Assist

Thoracic Mobility: Active Open Book

Post your scores to the Whiteboard.

August 24, 2016

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Respect 

Sorry for the nagging, but looks like we need a reminder…

PLEASE put your equipment away (bars, bands, boxes, etc.) and wipe down your sweat (off bikes, bars, mats, etc.). With the busy classes that have multiple heats, athletes performing the Structure workouts, etc., it’s gotten really bad. So, treat the gym like you’d like your own property to be treated. THANK YOU!

CrossFit

Diane

Workout of the Day
:05
“Jackie”
For time:
1000 meter row
50 Thrusters 45/35
30 Pull-ups
heats of 10, 12 minute cap

rest 12 minutes

:29
“Diane”
21-15-9 reps, for time:
Deadlift 225/155; M55+ 185/215
Handstand push-ups
12 minute cap

:45
Mobility:
2 sets:
1:00 each side twisted cross
twisted cross
1:00 passive bar hang
:30 seconds 3 way hamstring stretch
1:00 saddle stretch
Saddle all the way-2

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August 23, 2016

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Member Spotlight –  Molly Metcalf

Time for another Member Spotlight…this time we are highlighting one of our teen phenoms, Molly Metcalf. Molly celebrates one year at CFVB this month and she’s made great gains in her time here. She picked up bodyweight movements quickly, as she had a background in gymnastics; but she’s quickly becoming an Olympic Lifting mini-beast who will compete in her first meet in October!

It’s impressive to see someone so young put in so much hard work to hone her sport. And to top it off, she brings energy to the classes, always displaying positivity and forging great friendships.

Here’s more on Molly…

Occupation: student at Vero Beach High School

Family: Merrin Metcalf (mom), Andy Metcalf (dad), Jenna Metcalf (sister)

Favorite CrossFit movement or workout: anything gymnasty but I’d have to go with my signature toe to bar!

Favorite cheat meal: A cinnabun cake fresh out of the oven at Rio Coco. Not a meal, but enough happiness to be one.

Hobbies: besides working out at the gym, I love a good spin class! I also enjoy painting and drawing (one of my proudest pieces hanging in the office). My dad, Bill, and I consider our day trips to Disney World a hobby too.

Little known fact about you: This summer, I spent 10 days on outward bound in the woods in North Carolina hiking up to 15 miles a day with an 80 pound bag on my back! It included self navigating with maps and compasses, eating out of the same bowl for the entire 10 days, and even spending 24 hours all alone. It was definitely one of the coolest things I’ve ever done!

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Workout of the Day
:05
5 rounds for time:
20 calories air bike
30 double unders
400m run

Heats of 10, 20 minute time cap

:40
Mobility:
2 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 box stretch

Post your scores to the Whiteboard.

August 22, 2016

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Possible Open Gym on Sundays

We’ve had requests to have an Open Gym on Sundays. In order to do so and compensate coaches, we would offer an open gym add-on to your membership for $40/month. Before confirming, we’d like to make sure we have enough interested athletes. If you are interested, please click the survey link below and vote on which time would work best for you. Please vote by Wednesday and we will make a decision. Thanks!

Please vote once:

https://www.surveymonkey.com/r/JHW8L5R 

Note: Open gym will be for making up a workout from earlier in the week, doing an engine or Structure workout or fine-tuning technique and skills. The purpose of Open Gym is not to add a lot more volume to your training schedule. If you are already coming in 5-6 days per week, you need rest in order to progress! 

CrossFit

Tati

HAPPY BIRTHDAY JASON ODOM!

Workout of the Day
*do these hip openers before we begin the barbell warm-up
Warm up
2 sets of
10 goblet squats @ a tempo (3 sec down 3 sec up)
1:00 frog stretch

:00
Barbell warm-up

:15
Every 2 minutes for 6 minutes/3 sets
2 Squat clean & split jerk
Rx+ 225/150 Rx 185/125 M55+ 145/95

Rest 3 minutes

Every 1:30 for 6 minutes/4 sets
2 Squat clean & split jerk
Rx+ 205/135 Rx 155/105 M55+ 115/75

Rest 3 minutes

Every 1 minute for 6minutes/6 sets
2 Squat clean & split jerk
3 Rx+ 185/125 Rx 135/95 M55+ 95/55

:40
5×2 Back squats
3 seconds down, 3 seconds pause, 3 seconds up
* barefoot

:50
3 sets of:
6 supine weighted pull ups
8 each arm dumbbell rows

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August 20, 2016

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CrossFit

Cam

HAPPY BIRTHDAY JOHN ZAMBITO!

Workout of the Day
For time:
Isabel – 30 snatch Rx 135/95 Master 105/55
40 calories Air bike
Grace – 30 clean & jerk Rx 135/95 Master 105/55
40 calories Air bike
Fran 21-15-9 reps of:
pull up
thruster Rx 95/65 master 65/45

Heats of 10
25 minute time cap

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August 19, 2016

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CFVB End-of-Year Party

I can’t believe it’s already time to start thinking about our annual end-of-year party…but he we are! Please mark your calendars for December 10. We will hold the event at Orchid Island Brewery at 6 PM.

CrossFit

Amir

Workout of the Day
:05
Warm up
2 sets of 10 goblet squats @ a tempo (3-second down 3-second up)
1:00 frog stretch

:10
5×3 Back squats
3 seconds down, 3 seconds pause at bottom, 3 seconds up
* barefoot

:30
2 sets of:
8 each arm dumbbell rows
5 each arm dumbbell strict press

:40
3 sets of:
150m slam ball/sandbag carry (heavy)
100m sled push 90/50
rest as needed

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August 18, 2016

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2016 Clint S. Malone Memorial Golf Tournament

Golfers: we want to bring your attention to a local golf tournament in honor of Clint Malone. All information can be found at the link below.

http://www.tcgatorclub.com/tcgc-golf-tourney.html

CrossFit

Alli

Workout of the Day
:05
600m row
600m ski @ 85%

rest 5 minutes

300m row
300m ski @ 95%

rest 5 minutes
*repeat for two sets total

:45
Mobility:
3 sets:
5 each arm
Thoracic Mobility: Quadruped Rotation with Band Assist

Thoracic Mobility: Active Open Book

Post your scores to the Whiteboard.

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