March 6, 2015

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CrossFit Vero Beach Crops – Pre-Order 

We’ve had some ladies cropped pants designed with our logo and are now taking pre-orders. Post to comments or send an email with your name, size (XS, S, M, L, XL) and pattern (see below – blue fade, triangles, burst). Deadline is Tuesday.

I have a sample in medium at the gym so you can see the fabric and sizing. They run true to size (two of the designs below show long tights, but we will be getting crops). $65 each.

Mock up Jpeg


  • Open athletes, take a rest day or come in to mobilize and test movements. Please be respectful of the classes.
  • If you are coming in this afternoon for 15.2, remember to see Wendy to be directed to the workout area that won’t interfere with classes.

Workout of the Day
Barbell warm-up/drills

Split Jerk
15 minutes of tech work

5×5 Zombie Squat
focus on proper squat mechanics
Demo video:

3 sets of
50 m prowler push 140/90
400 m row

Post your scores to the Whiteboard.

March 5, 2015

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Don’t forget to tune into the Games website at 8 PM tonight to watch the unveiling of workout 15.2 and see Games athletes Michele Letendre and Emily Bridgers go head-to-head. Both have a gymnastics background…maybe that’s a hint as to what’s to come?!

Reminder: if you can’t make the Friday night or Saturday morning Open sessions, please email to set up your alternate time.

marla lift

Workout of the Day
For time:
400 m run
40 box jumps 24″/20″ (step down)
4 rope climbs
200 m run
20 box jumps
2 rope climbs
100 m run
10 box jumps
1 rope climb

Post-WOD mobility – 3 sets of:
:20 couch stretch (each leg)

:20 hamstring stretch

:20 box stretch

Post your scores to the Whiteboard.

March 4, 2015

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March Anniversaries & a Member Spotlight 

We opened our doors six years ago this month and we’ve got some people who have been with us since the very beginning! Happy anniversary to:

Six Years: 
Bryan & Diane Blais
Sandy Campbell
Jim Atherton
Carlo Marques
Chuck Sullivan
Chris Henderson

Five Years: 
Michele Maholtz
Wayne Bragg
Suzie Sunkel

Three Years: 
Maria Nelson
Matt Harrelson
Nanda Riggs
Jacy Whiddon

Two Years: 
Will Waters
Gigi Ortiz

One Year: 
Milka Aristido
Aaron Wingate
Becca Clement
Maria Brown
Jackie Halpin
Tanise Stenn

Congrats and thank you!

And that brings us to our first member spotlight of the month: Jim Atherton.


Jim is an OG at CrossFit Vero Beach – he’s been here since our first month and is a great supporter, even traveling out to the CrossFit Games in California to cheer on our competitors. You may also know him as the dude who matches his shirts with the WOD (Thrusters Suck!, Burpees Suck! and so on…) or the guy laid out on the floor (he loves it!). Jim has participated in every single CrossFit Open and also holds the record for dropping into the most CrossFit gyms while traveling – 29 and counting!

Here’s more about Jim:

Occupation: Medical Physicist

Family: wife Margaret, son Jack and daughter Grace (all CrossFitters!)

Favorite CrossFit Workout: Filthy Fifty

Favorite Cheat Meal: pizza and beer

Hobbies: cooking, wine tasting, gold amateurish guitar playing

Little know fact: He saw the Beatles at Shea Stadium in 1964 with his father and was filmed in the crowd. Check out 1:15 in the video below – he’s the kid in the red and white striped shirt!

Workout of the Day
Barbell warm-up and drills

Every 2 minutes for 12 minutes/6 sets:
Two 3-position full (squat) snatch with 2-second pause at floor, above knee and power positions.
Rx+: 135/185/85-105
Rx: 95-135/65-85
Master’s 55+ 65-95/35-65

Three rounds for time of:
25 wall balls 20/14 (Masters 55+ 20/10)
Muscle-ups 10/5 (scale = 15 pull-ups)

Accumulate 3 minutes in a wall-facing handstand hold
– scale = back-facing handstand hold against wall or hollow body hold

Post your scores to the Whiteboard.

March 3, 2015

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Mark Your Calendar for May 2

May 2nd is going to be a full day packed with fun, philanthropy, competition and some partying!

We are excited to announce our first annual CharityWOD. CharityWOD will be a partner competition for a cause. Teams of two (one male and one female) will throw down for a minimum of $20/person ($40 per team) to raise money for a local charity, to be determined. We will be accepting applications for the benefitting charity through March 31. If you’d like your charity to be considered, please send an email to with general information and why you should be the 2015 recipient. We will announce the befitting charity on April 3.

The first heat of CharityWOD will kick off at 9 AM. Details to follow.

After the morning event, join us for our sixth annual anniversary party at Chuck Sullivan’s at 1 PM. We will post more information closer to the date.

sam w pullup 2


Workout of the Day
:05 (first heat of 10)
For time:
100 calories on air bike
100 double-unders
- 10-minute cap

- rest 10 minutes

For time:
60 bar-facing burpees
30 shoulder-to-overhead Rx+ 155/105, Rx 135/95, masters 55+ 95/65
- 10-minute cap

Midline – 3 sets of:
10 hip-back extension with 2-second pause at top (when chest is parallel to floor)
10 toes-to-bar

Post your scores to the Whiteboard.

March 2, 2015

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The Open – Everyone Please Read 

15.1 & 15.1A is a wrap! We are really proud of everyone’s performances and attitudes. I think everyone had a great time and really pushed themselves.

The event days and times ran pretty smoothly, but we’d like to make the following reminders and adjustments.

  • If the Friday PM and Saturday event times do not work on any particular week, you must make arrangements with Wendy via email to perform the workout with a judge at another time. You cannot just show up to a regular class to perform the workout. Coaches are focused on the athletes in the class and cannot be expected to neglect their responsibilities. If we know ahead of time, we can make the proper arrangements.
  • If you are coming in Friday afternoon for the Open workout, please respect the Teen and regular class. Last week, the Open competitors took over. When  you arrive, please see Wendy and she will let you know where to warm up, set up, etc. Rob will be handling the regularly-scheduled classes.
  • On Saturdays, if you aren’t registered for the Open, you still get to experience the Open workout as our workout of the day. Your point of contact will be Rob who will be able to work with those that aren’t registered so that they get the proper coaching and attention. Wendy will brief the workout, assign judges, etc.

You guys did a great job of giving the athletes in the heats plenty of space, cleaning up and supporting each other. Let’s just incorporate these few things above so that everyone is happy and has a great time.

There were so many clean & jerk PRs during the first Open workout! Post your thoughts, PRs, etc. to comments.

Open 15.1_020

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes/6 sets:
Two 3-position squat cleans with 2-second pause at floor, above knee and power positions.
Rx+: 135/185/85-105
Rx: 95-135/65-85
Master’s 55+ 65-95/35-65

AMRAP in 12 minutes of:
60-calorie row
30 chest-to-bar pull-ups
15 front squats (from floor) Rx+: 185/125, Rx 155/105, Masters 55+: 135/85

Post your scores to the Whiteboard.

February 28, 2015

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Game Day 15.1 

Here we go! All Saturday classes will be performing 15.1, it will be our workout of the day (so, even if you aren’t registered for the Open, you will get to experience the workout, just not with a judge).

Here’s how it’s going to roll:

  • If you are registered for the Open, see us when you arrive and let us know what class you will be doing the workout in and we will put your name on the board. You will also let us know if you are performing it Rx or scaled.
  • At the start of class, we will brief the workout and the movement standards. Please review the video below prior to arriving. 
  • Registered Open competitors will be assigned a judge and a heat. Be ready when your heat is called. No swapping heats.
  • You may be asked to judge a fellow athlete. The movement standards must be upheld. Don’t be afraid to say “no rep” – it is nothing personal. If you don’t feel you can do this, let us know and we won’t require you to judge. Rob and Wendy will also be roving the floor as head judges to enforce the correct movements.
  • At the end of the workout, you will be given a scorecard. IT IS YOUR RESPONSIBILITY TO ENTER YOUR SCORE ONLINE BY MONDAY AT 8 PM. It is my recommendation to do it well before the deadline. If you accidentally post your score incorrectly and we cannot validate it, then you will have time to resubmit the correct score.

A few additional pointers:

  • Give yourself plenty of time to warm up. Hit some clean & jerk while you are warming up. Don’t over-do the toes-to-bar in warm-up – save them!
  • Don’t try anything new, like a pre-workout drink. Look at this as another day of training where you give it your all.
  • Be respectful of the heats. The gym tends to be hectic during the Open, so stay off the “competition floor” during the workout so that athletes have room and can focus.
  • Don’t go out too hard and fast. Slow down and make your reps smooth and legit. Breathe.
  • Stick around and cheer for your friends – this is a fun and exciting time!

Above all: have fun and be proud of yourselves!

The winner of the best profile pic is…Junior Bragg!


Workout of the Day
CrossFit Games Open Workout 15.1

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

then, immediately to…

Open Workout 15.1
Clean & Jerk
Find your 1 rep max.
6 minute time cap.

Post your scores to the Whiteboard.

February 27, 2015

Posted on by crossfit in WOD | 23 Comments

Last Chance to Reserve a 2015 Affiliate Team Shirt

All athletes signed up for the Open: if you haven’t already reserved a shirt, post your size to comments and I will order you one. The deadline is today. Price is $15.

And remember to upload a photo to your CrossFit Games profile!


 Don’t forget: Mobility with Joe following the 9 AM class on Saturday. 


 Workout of the Day

*Open competitors – take today as complete rest or come in for mobility, light movement testing

Five sets of:
5 Strict Pull-up
5 Strict Handstand push-up
- not for time
- rest 90 seconds between sets

1k Meter Row
rest 1:1

500 Meter Row
rest 2:1

250 Meter Row

3 sets of:
10 GHD Sit-ups
10 Hip-Back extensions

Post your scores to the Whiteboard.

February 26, 2015

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Member Spotlight

Our final Member Spotlight for February is a smart, interesting and off-beat guy..Joe! As one of our coaches, you all know him from our mobility classes and videos, but read more about the man below.

Occupation: Registered Physical Therapist (24 years!)

Family: He is married to Rizza (a CrossFitter and nurse) and has an older brother and two younger sisters, both of which are Registered Nurses. His mom still lives in the Philippines and his father is “doing marathons in heaven.” Joe also has four dogs and two cats.

Favorite CrossFit Movement: “Any workout that involves 135# for 30 reps”

Favorite Cheat Meal: Pasta!

Hobbies: Joe used to be very involved in martial arts, in fact he was on the US Kickboxing Team in 2000 as a lightweight and 2002 as a heavyweight. He recently started taking an interest in photography.

Little Known Fact: Back in the Philippines, Joe worked for six months for the Pepsi Company as an artist/illustrator. He interviewed for the position and beat out a half-dozen other applicants, all of whom held Fine Arts degrees. He originally wanted to pursue a career in Fine Arts because of his gift, but his parents steered him in a different direction.

So there you have it, a little more about Joe. We are grateful for all the knowledge he has imparted on us over the years. 



Don’t forget to tune into at 8 PM Thursday for the announcement of 15.1!

Workout of the Day
Barbell warm-up/drills

Split Jerk
15 minutes of tech work

Front Squat 5×3 @ 75%

3 sets, each for time of:
50 m Prowler push 140/90
200 m run
- rest 3 minutes between sets

*Rain plan: 3 sets of time of 20 calories on Airdyne + 250 m row.

Post your scores to the Whiteboard.

February 25, 2015

Posted on by crossfit in WOD | 27 Comments

Advice for The  Open 

CrossFit Vero Beach has participated in every single CrossFit Open and our team is bigger and better each year – 56 athletes strong right now!

You’ve already done the hard work in your training sessions each day. Now, it’s a matter of managing your lifestyle so that you are prepared!

  1. Make sure your nutrition is on point. Eat whole foods and don’t neglect carbs. Absolutely do not come to do the Open workout hungover.
  2. If getting enough sleep isn’t your strong suit, make arrangements so that you get some extra Zzzzs during the next five weeks.
  3. Hydrate.
  4. Mobilize. Most of you have a great routine of working on your flexibility/mobility issues. Keep it up and work in a little more time at home/work throughout the day. We will also suggest some additional pre-workout mobility strategies each Game Day, depending on the movements.
  5. Take a rest day or active rest day on Fridays (or Thursdays if you are doing the Open WODs Friday nights). Feel free to come in and “feel out” the movements, stretch, etc. Just don’t do the full workout or hit it hard.
  6. Be respectful to your judge when performing the workout. If you hear a “no rep,” clean up the rep and move on. It is priority #1 to uphold the movement standards.
  7. Be proud of what you are doing! The Open can be a mental game of doubting yourself, checking the leaderboard, etc. Be positive. Visualize your success. Remember that your performance in the Open doesn’t define you. You are a total badass for committing to put it all out there!

Below is the official 2015 Affiliate Team Member shirt. It is available to those who are participating in the Open and will list the names of all of our team members. The person with the best Games profile pic will receive a free shirt, so update yours by the announcement of 15.1 on Thursday night. I will place the shirt order by the end of the week, so please post your size to comments. Shirts are blue – tees for men and tanks for women.


Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 12 minutes:
Two, 3-position power cleans with 2-second pause at each position (floor, above knee, power)
Rx+: 135-185 / 85-105
Rx: 95-135 / 65-85
Masters 55+ 65-95 / 35-65

AMRAP in 8 minutes of:
4 clean & jerk Rx+ 155/105, Rx 135/95, Masters 55+ 95/65
8 chest-to-bar pull-ups (scaled = regular or banded pull-ups)
10 box jumps 24″/20″
*we will run two heats, so pair up and count/judge your partner. 

Post your scores to the Whiteboard.

February 24, 2015

Posted on by crossfit in WOD | 8 Comments

And the winner of the Eat Real Food Challenge is…

I absolutely LOVE seeing the results of these challenges, but I HATE making the decision on the winner. Everyone works so hard and each time I do this, I feel like I have “my best group ever.” This particular challenge was situated around events like the Super Bowl and Valentine’s Day, which made staying on track even harder. But everyone who stuck it out saw the fruits of their labor…glowing skin, mental clarity, more muscle and less fat.

We had several people who lost 10+ pounds. Quite a few of the participants were looking to add weight/muscle…mission accomplished! I can confidently say that most of these people, because they really embraced this 30 days, will continue to make it a lifestyle. I could say something glowingly positive about pretty much everyone. So, GREAT WORK TO YOU ALL!

At the end, there were two people that stood out above all, not only in transformation, but in 100% compliance (great food, consistent logging, etc.) with absolutely awesome attitudes. There can be only one winner, but we’d also like to reward the runner-up with a free month at CrossFit Vero Beach. So, without further suspense…

Our runner-up is Paul (read more below) And our winner is WHITNEY!

Whitney lost 10 pounds over the past 30 days, but the physical transformation looks like even more. She was consistent in the gym the entire time and her diet was full of diverse whole foods. She cooked a lot and experimented with foods she had never tried before. She planned ahead and packed lunches. She had a strategy in place when she wasn’t able to cook for herself. She was upbeat the entire time, even when faced with Super Bowl parties, working at beer festivals, work functions, travel, etc. Obviously, her “real” life didn’t take a backseat and she’s transitioned into this healthy lifestyle flawlessly. Whitney not only wins a free month, but also $600!

And she was so great to give us permission to show her photos. I am sure they will inspire others…what a difference a month can make!

IMG_2225 IMG_2226

Paul lost a total of 13 pounds! He grows his own vegetables, so his food log was impeccable. Paul’s attitude? Fun and positive! He even had daily food-related jokes on his food log (for example: What does a nosy pepper do?…He gets jalapeño business). Paul looks incredible and now has abs! Congrats Paul and thank you for allowing us to show your incredible transformation photos!

Paul_Before and after


Workout of the Day
AMRAP in 10 minutes of:
40 -20-10
Wall balls 20/14
Air bike (calories)

- rest 10 minutes

AMRAP in 10 minutes of:
80-calorie row
40 Thrusters 95/65 Masters 55+ 65/35
30 toes-to-bar

Skill work: practice double-unders or 2 x max effort double-unders

Post your scores to the Whiteboard.

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