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August 23, 2013


August 23, 2013

Beachside Half Marathon

CrossFit Vero Beach has been asked to be the “warm-up crew” at the Beachside Half Marathon on October 12. So, we will be there with music and our trainers to lead a warm-up!

Does anyone plan on running in this race? If so, please post to comments. I will make sure you have a CFVB t-shirt to wear.

Race info can be found at

And a recent news story, mentioning CFVB can be found HERE.

Amanda, CrossFitting for two!

Workout of the Day
5×1 3-position snatch (floor, hang, high hang) DEMO VIDEO

5×1 3-position clean (floor, hang, high hang) DEMO VIDEO

3 sets, each for time of –
25 calories on Airdyne
5 bar muscle-ups (scaled – 10 pull-ups)
– rest/recover 2 minutes between efforts

12 Responses

  1. Deputy

    Hmmm that’s the day after my birthday.. Maybe that will be a good way to start off being 29?! Healthy happy and working out!!

  2. crossfit

    Glad we’ve got a few runners! You all keep doing what you are doing in CrossFit, maybe add a running day or two and you’ve got it. AVOID the looooong, slow cardio.

  3. Joanne

    I’ve run a couple half marathons in past years and followed traditional training programs logging high weekly mileage and “long runs” up to 12 miles. Wendy’s comment made it sound like maybe lots of miles aren’t necessary for a long race. CrossFit runners, any thoughts? Would love to do beachside half but haven’t put in longer than 6 miles in months.

  4. crossfit

    @ Joanne and John…that is correct. It’t not difficult to get into an onxidative state and “coast” through a long race. So, you want to prep your muscles for all the work be lifting weights, getting uncomfortable in CrossFit WODs and going running intervals, short and intense.

    There have been lots of CrossFit athletes that have proven this approach. Check out for examples of the type of running workouts you would do in conjunction with CrossFit.

    I’ll be more than happy to answer any questions.

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