"The greatest mistake you can make in life is to be continually fearing you will make one."
- Elbert Hubbard
Welcome new members!
Workout of the Day:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups (hand-release)
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Rx+ = 205/135
Rx = 135/95
Show Your Love!
We are taking pre-orders for a shirt to support Chuck and Charlie at the Games! It's a HUGE deal that they qualified and we've got lot of CFVBers treking to Cali to cheer them on.
Charlie and Sue came up with the shirt concept. The shirt will be light-colored and it will read:
Chuck Sullivan & Charlie Clendening
Masters Competitors
2012 CrossFit Games
(graphic of a dog looking up at rings)
At CrossFit Vero Beach, You CAN Teach an Old Dog New Tricks!
If you would like to order a shirt, please post to comments (number of shirts and sizes) so I have all of your requests in one place. I will be ordering by Tuesday, so don't miss out! $20 per shirt, we will get men's tees and women's tanks.
IN RELATED NEWS: Mark your calendars and get a babysitter for Saturday, June 30. We will be having a party (late afternoon into the evening) in honor of Chuck and Charlie, before they head off to the Games. More details to follow.
Jared and Charlie, early morning muscle-ups!
Workout of the Day:
Back Squats
1x5 60%
1x5 70%
2x5 75%
Front Squats
1x5 60%
1x5 70%
1x5 75%
Weighted pull-up 1-1-1-1-1
Three sets of:
100 m Prowler (50 m down and back)
12 GHD sit-ups
NEWS FLASH: if you are traveling out to the Games and you haven't gotten your spectator tickets, do it now! They are almost sold out.
It's Time...
Get ready to change your life. It's time for another 30-Day Paleo Challenge!
This Challenge is open to everyone - new members who haven't yet taken the plunge into Paleo, old members who have fallen off the bandwagon or Paleo devotees who just need to tighten it up a bit.
The 30 days will begin with a strict, 21-day sugar detox. Get of the crack! Sugar means not only white/processed sugar, but also fake sugar (stevia, Sweet-n-Low, etc.), Paleo sweeteners (agave, honey, etc.), and ALCOHOL. If you can't commit to giving these things up for 21 days, then this challenge is not for you. If you don't want to commit to the Challenge because you've got a (fill-in-the-blank-with-an-excuse), then this Challenge is not for you.
If I sound like a tyrant, it's for good reason. You have to completely rid your body of the inflammatory, insulin-spiking, gut-irritating foods in order to heal it and feel the full benefits of this way of life. Ask anyone else who has done this and they will tell you it's totally worth the initial sacrifice.
If you're interested in getting leaner, feeling better and experiencing increased performance, then let's do it!
Here are the details:
Up for the Challenge? Sign up by Monday at the gym.
You CAN make a big change in as little as 30 days
Workout of the Day:
For time -
Row 1000 m
70 wall balls 20/14
50 double-unders (200 singles)
Technique work - rope climb
- work on your rope climbing skills
- If you are great at them, try legless
- If you are good at legless, try L-sit climbs
Proper Warm-Up
This post it to stress the importance of warming up to your work weights. If we've programmed back squats at 75% or snatch at 80%, etc., it doesn't mean you load the bar and start there immediately. You must warm up to your working weight for two good reasons: 1.) to avoid injury and 2.) to practice technique/proper bar path.
Elite lifters who throw up enormous amounts of weight start with an empty bar and you should, too!
Congrats to Ryan...he just graduated high school and is headed to Wake Forest in the Fall!
Workout of the Day:
Three Rounds for time -
7 Muscle-ups
21 Dumbell Thrusters 35/20
- rest 5 minutes -
Four rounds for time of -
5 deadlift 225/155
7 hand-release push-ups
10 box jumps 24" (Games standards)
Final Week!
We are in the final week of our squat cycle. From what I've heard, everyone enjoyed it and is feeling super strong! Don't worry, we continue to squat heavy once per week.
I can't wait to see all the PRs next Monday!
Kayley did all 90 pull-ups in yesterdays WOD as Rx!
Workout of the Day:
Back Squats -
1x5 60%
1x5 70%
1x5 75%
1x5 75%
Front Squats -
1x5 65%
1x5 70%
1x5 75%
Power Snatch 7 x 2 at 75% of 1-rep max
*these are not touch and go, you can drop the bar and reset for the second rep
Midline:
2 sets of -
10 knees-to-elbow-toes-to-bar
15 back extension
Workout of the Day:
A nice light chipper to start the weekend...
For time -
Row 1000m
80 double unders (240 singles)
60 air squats (perfect depth!)
40 KB swings 55/35
20 hang cleans 95/65
100' overhead walking lunge 55/35 KB
5 rope climbs
Shout Outs
One week in and Kayley already has her kipping pull-ups...and Bonnie strung together some double-unders...nd Chris P got a muscle-up! It's been a good week!
Get it, Tori!
Workout of the Day:
Back Squats
1x5 60%
1x5 65%
2x5 70%
Front Squats
1x5 60%
1x5 70%
1x5 75%
1x5 80%
Rack Jerk 1-1-1-1-1 (use racks, from behind neck)
7 x 1 3-position clean (floor, hang, mid hang) DEMO VIDEO
Prowler - 3 x 100 m (50 down, 50 back), medium heavy sprints (if time)
Memorial Day
Just a reminder that on Monday, we will have 8 and 9 AM classes only. We will be moving the squat cycle to Tuesday and have a big, ol sweaty Memorial Day WOD instead.
Harrison
Workout of the Day:
AMRAP in 15 minutes of -
400 m run
10 push press 95/65
10 box jumps 24" (Games standard)
20 Abmat sit-ups
We've got lots of new faces in the gym...yay! Because of this, we want to reiterate some of the gym "rules" so that everyone is set up for success.
So, the CFVB Top Ten...
Maria...getting stronger and leaner!
Workout of the Day:
Four rounds for time -
3 power snatch 145/100
5 Power Cleans 145/100
7 Toes to Bar
7 Burpees
7 x 1 - 3-position Snatch DEMO VIDEO
These are not meant to be heavy. Start very light, then add weight only if reps are perfect.
