July 29, 2014

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Vero Beast Standards

The 3rd annual Vero Beast islet for November 15. Vero Beast in a 1-day, balanced test of fitness.

It’s time for all potential competitors to make their decisions about what division to compete in Below are the standards (the required weights and movements). We’ve thrown in a few movements you may not see, just to throw  you off on the programming a little!

Registration for CFVB athletes will open at the end of August and for other gyms, the first week in September.

STANDARDS:

Rx
Rope climb to 15’
Jerk 155/105 (working weight)
Double-unders
Wall Ball 20/14
Box jump 24”/20”
Clean 155/105 (working weight)
Snatch 125/85 (working weight)
Pull-ups

Masters 40+ (you must be 40 by the event date, November 15) 
Rope climb to 15’
Jerk 135/85 (working weight)
Double-unders
Wall Ball 20/14
Box jump 24”/20”
Clean 135/85 (working weight)
Snatch 115/65 (working weight)
Pull-ups

Scaled
Rope climb to 10’
Jerk 95/55 (working weight)
Single-unders
Wall Ball 14/10
Box jump 20”/16”
Clean 95/55 (working weight)
Snatch 75/45 (working weight)

2013 Vero Beast
Last year’s Vero Beast 

Workout of the Day
:00 (heats of 9 on the rowers; write your name on the board when you get in)
For time:
60 calorie row
40 pull-ups
20 burpee box jumps 24″/20″
15 handstand push-ups
Muscle ups 10/5 (10 men, 5 women)

Midline:
8 glute-ham raises
15 Abmat sit-ups

Post your scores to the Whiteboard.

July 28, 2014

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Beach Bash

Don’t forget about the big beach party this Saturday at noon at the Vero Beach Hotel. There will be a buffet set up for $15 with all kinds of great food. Wine, beer and rum punch will be provided – thanks Matt!

Matt has also arranged for volleyball, kayaks, chairs and paddle boards. (Just remember to bring some cash for tips for the rental guys).

We’ve got lots to celebrate – health, a great gym and Chuck & Charlie completing their 4th consecutive trip to the CrossFit Games!

Bring your family for a fun day at the beach. Fingers crossed for no rain!

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Chelsea got engaged this weekend…congrats! 

Workout of the Day
:00
Power Clean + Push Jerk
Technical work, then 5×2 @ 65%

:25
Front Squat 2×3 @ 75%

:35
For time:
60 double-unders
5 squat clean & jerk 185/125
40 double-unders
5 squat clean & jerk 185/125
20 double-unders
5 squat clean & jerk 185/125

Post your scores to the Whiteboard.

July 26, 2014

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This Weekend

Don’t miss Mobility with Joe on Saturday at 10 AM. In the words of Kristi: “Mo’ Bility, Less Problems!”

And speaking of Kristi…Join her Sunday for Open Gym from 11 AM to 1 PM. $5. Work on a lift, make-up a workout or fine-tune a skill.

jared run
Jared loves to run 

Workout of the Day
3 rounds for time of:
10 clean & jerk 155/105
10 bar-facing burpee over bar
2 rope climbs

Post your scores to the Whiteboard.

July 25, 2014

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Games Recap

After three days and six events at the CrossFit Games, Charlie 16th ended up and Chuck in 15th – in the world!

Congrats to a job well done. There is a  ton of training and sacrifice that goes into training to qualify and compete in the Games. You both make us all proud and represent CFVB with exuberance and class.

chuck charlie

Workout of the Day

:00
Full clean + Split Jerk
- 20 minutes of tech work

:25
2×2 Back Squat @ 90%

:40
New Orleans Saints Fitness Test (for time) -
1 Gasser (100 yard sprint – 50 yards down & back)
1 50 m sled push 45 lb plate + 55# KB (men)/25 lb plate + 35# kb (women)
10 hand-release push-ups
10 KB goblet squat 55/35
10 sit-ups
1 Gasser (100 yard sprint – 50 yards down & back)
1 50 m sled push 45 lb plate + 55# KB (men)/25 lb plate + 35# kb (women)
10 hand-release push-ups
10 KB goblet squat 55/35
10 sit-ups
1 Gasser

Post your scores to the Whiteboard.

July 24, 2013

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Farewell Chris! 

Today is Chris’ final day in town. He’s headed off to Physical Therapy school in Virginia. He’s become a great athlete and friend and we sure will miss his positive attitude and watching him lift with the women’s bar (due to his baby hands). Chris wanted me to pass along the following message…

To my CrossFit Vero Beach Family,

The time has come for me to leave CrossFit Vero Beach…

Leaving this box is one of the toughest parts about making the move to Virginia, as CFVB has become a second home. Thank you for being my family, supporting me through good times and bad, being my friends and teaching me about life. I will truly miss all of you and cherish the memories we have had these past two years. 

I want to say “Thank You” to all of the coaches, especially Rob and Wendy. Thank you for everything you have done for me as well as how much time you both have devoted to making CrossFit Vero Beach an amazing experience. 

Again thank you to Joe for inspiring me and teaching me to always have an open mind.

I have never found any ‘good’ in goodbye, but I will be seeing you all in December!

chris deadlift
Chris

Charlie and Chuck are still holding at 15th and 16th, respectively, after Day 2 at the Games. Let’s get behind them for one final push tomorrow!

Workout of the Day
:00 (Heats of 9 on the rower)
For time:
1000 m row
100 double-unders
1000 m run

Midline – 3 sets of
12 back extensions
10 toes to bar

Post your scores to the Whiteboard.

July 23, 2014

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The Games -Day 1

Day 1 is in the books…damn, there are some strong Masters!

Some highlights of the day: Charlie got a deadlift PR at 405# and Chuck smoked the competition, getting 2nd place in the run/rope climb event! Charlie ends the day in 15th and Chuck in 16th.

Day 2 will include rowing, pull-ups. jerks, med-ball cleans and burpees…don’t forget to tune in.

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Workout of the Day
:00
Full Snatch
tech work for 20 minutes, work to 80-90%

:25
5×5 Pause Overhead squat (2-second hold at bottom)
- from ground (no racks)

:35
3×10 barbell hip thrust

:40
3 sets, each for time of:
10 Thrusters 95/65
10 ball slams 40/20
- rest 2 minutes between sets

Post your scores to the Whiteboard.

July 22, 2014

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This Week at CFVB

There is  another Paleo Cooking class tonight at Soiree. Tomato soup, brussels sprouts, pork and chocolate cake are on the menu. Call 234-5304 to reserve.

Go Chuck & Charlie! Don’t forget to tune into the Games starting today. http://games.crossfit.com

This Saturday, July 26, is Mobility with Joe at 10 AM. Don’t miss it!

chris STO
Chris K.

Workout of the Day

00:00 (we will be running heats of 8 – write your name on the board when you arrive) 
6min AMRAP
200m Run
10 Russian KB Swings 70/55

Rest 5min

8min AMRAP
200m Run
10 Deadlift 175/115

Rest 7min

8min AMRAP
7 Power Cleans 115/75
7 Burpees

Rest 7min

7min AMRAP
20cals Airdyne
10 Box Jumps 24″/20″

Post your scores to the Whiteboard.

July 21, 2014

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Watch Chuck & Charlie LIVE on ESPN 3

Starting at Noon on Tuesday, you can watch our guys at The Games!

Here’s how: http://games.crossfit.com/article/how-watch-crossfit-games

HAPPY BIRTHDAY JARED & PATTY H!! 

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He’s ready! 

Workout of the Day
:00
10 sets of: 2 Power Clean + 1 Push Jerk @ 65%
- focus on driving right into jerk after second clean

:20
Front Squat 6×2 @ 75%

:30
3 sets of:
Muscle-ups 3 men/1 women
Strict handstand push-up 4 men/2 women

:40

3 sets of 500 m row
#1 @ 75%
#2 @ 85%
#3 @ 100%
- rest as needed between intervals

Post your scores to the Whiteboard.

July 19, 2014

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Missed a workout this week? Need to work on a skill or lift? Open gym ($5) with Alyssa is from 11 AM to 1 PM on Sunday.

Workout of the Day

:00 (come in and write your name on the board. We are starting on the hour in heats of 8) 
With a continuously running clock..

at 0:00 -
For time -
5-4-3-2-1 reps of
Push Jerk 205/135
Muscle-ups
Burpee Box jumps 24″/20″

at 15:00 -
For time -
21-15-9 reps of
Power Clean 135/95
Bar-facing burpees

at 30:00
For time -
70 calories on Airdyne
75 wall balls 20/14

*Workout 1 & 2 have a 15-minute time cap. If you finish before the cap, you rest for the remainder of the 15 minutes. You will not be time-capped on workout 3. 

Post your scores to the Whiteboard.

July 18, 2014

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Tunnel to Towers

September 6 is the “Tunnel to Towers” Race to benefit to honor the sacrifice of Firefighter Stephen Siller who laid down his life to save others on September 11, 2001.  It is also to honor our military and first responders who continue to make the supreme sacrifice of life and limb for our country.

This year, they have thrown out a “Gym or Box” challenge. Each gym that wants to participate will have members (must actively attend that gym) participate race day in gear. What that means people is each member will carry the same gear weight of a firefighter. Boots, Pants and Jacket with a liner and the helmet weight for a total of 26 pounds. Whether you do in in actual firefighters gear or carry it in a backpack or in a weighted vest is your choice but you must carry it through all 3.43 miles of the competition. The first 5 team members to cross the finish line will have their times recorded and averaged. The Team with the fastest time wins the trophy and bragging rights.
Let’s win this! 
Register online here - https://www.crowdrise.com/T2TVeroBeach
- Click “Register” at the upper right corner
- IMPORTANT: Choose “Individual Team Member Registration”
- After filling out your information, type in CROSSFIT VERO BEACH for “What is your team name” and then click GYM AFFILIATE.
Or you could register the old-fashioned way by filling out an application (DOWNLOAD T2T_Vero_Beach_App or I have some at the gym) and giving it to me. I will make sure it gets in the right hands.
Registration is $25 now, $30 on the day of the event.
Let me know if you are registering and we will make sure to get a few practice runs in with the required weight.
If you are interested in running without the weight, that’s great, too! Let’s show our support any way we can.
johnny floor
Johnny, laying it all out there
Workout of the Day
:00
2-position Snatch
- 2-second pause above knee, 2 second pause at hip @ no more than 65%
- trainer-led
:25
front squat 3×4 @ 85%
:40
3 sets of -
50 m prowler push 140/90
20 Dumbell snatches, alternating 55/35
Post your scores to the Whiteboard.
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