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- February 2017 -

The big news for February is that the CrossFit Open starts this month! Each year, our roster of athletes grows and we look forward to another season full of challenging workouts, personal bests and fun! 

More facts about February...
Before 2002, Super Bowl Sunday was held the last Sunday in January, but since 2002 it is more commonly held the first Sunday of February.

February is most famously known as Black History Month, but is also Creative Romance Month, Potato Lovers Month, Canned Food Month and Return Shopping Carts to the Supermarket Month!

- Member News -
Congrats to Tibor, who is Executive Chef at Citron Bistro.
He was awarded "Best Appetizer" by Vero Vine for his Shrimp Bruschetta!
You can read a review of his restaurant here: 
Jennifer Watson won her division in Quail Valley's Charity Cup tennis tournament in January! 
Rosanne Moler was a 2016 Top Producer at Dale Sorensen Real Estate! 
Matt Harrelson PRed his 500 m row with a time of 1:28 and won Bronze in the 2K row at the ErgRacer Southern Sprints!
Molly Metcalf won her weight class at the District Weightlifting meet.
She represented the Vero Beach Fighting Indians.

- Technique Tip of the Month -
The Dumbbell Row

- Mobility Tip of the Month -
How to: Crossover Symmetry Bands

- Nutrition - 

The Importance of Carbohydrates 
by McKenzie Flinchum, Registered Dietitian 

Carbohydrates are the body’s preferred source of fuel. Meaning, protein and fat can also be used as energy, but it is a longer, less efficient process for the body. Not only that, but many food sources of carbohydrates are also excellent sources of other nutrients, such as vitamins, minerals and fiber! Without adequate carbohydrates, your body will not be able to perform at its best. Fatigue, low blood sugar, even headaches can be symptoms of inadequate carb consumption. Additionally, carbohydrates are necessary immediately following workouts to help replenish glycogen stores so the body can repair and recover properly. 

There is often the misconception that carbohydrates lead to weight gain. This can be the case if excess consumption of carbs is occurring without burning enough calories. It is also quite easy to overeat tasty foods such as sweets or snacks like chips and sugary drinks (all foods with a lot of carbohydrates!). However, excess of ANY type of calorie can lead to weight gain. Whether the excess calories come from carbs, fat, or protein does not matter, as it can all be turned into body fat if unused. Therefore, carbohydrates alone are not the culprit! They are very necessary for good health and performance. 

Your diet should compose of between 45-65% carbohydrates. In a 2000 calorie diet, 50% carbohydrates will equate to 250 grams per day. In regards to body composition, you will have the same results regardless of whether those 250g came from candy and ice cream or if it came from whole grains, fruits and vegetables. In regards to health, performance, disease prevention, and a slew of other reasons, the types of foods play an important role. Try to get the most bang for your buck in terms of calories. Consuming nutritious sources of foods will help do just that! Nutritious carbohydrate sources include foods like whole grains, fruits and vegetables, beans and other legumes, and low fat or fat free dairy. 

To recap: Carbs are not the enemy. Carbs are the body’s preferred source of fuel/energy! And consume a variety of nutritious sources of carbohydrates to fuel your body for performance and help you get all the vitamins, minerals and fiber that your body needs!

Need help with your nutrition? McKenzie is available monthly one-on-one consulting. 

- Upcoming Events -
February 8: Lululemon Trunk Show from 4-7 PM 

February 11: Erg-a-thon to benefit Vero Beach Rowing 

February 23: The CrossFit Games Open Begins

February 25: FREE SWEAT WORKOUT at 11 AM. Tell your friends and family who want to try our cardio-based program to come on in on this Saturday to check it out! 

March 27: Last day to submit the final Open workout score! 

April: "Cheat Day" event...stay tuned for details! 

June 2-4: CrossFit Regionals in Atlanta 

June: CharityWOD and Party 

August: CFVB Girl's Night...and Guys Night! 


- Vero Barbell Update - 
Beginning February 2, we are combining the monthly beginner barbell clinics and the Vero Barbell afternoon sessions into one weekly class. Barbell will now take place every Thursday at 5:30 PM.

This class is open to both beginners and more seasoned lifters. You will spend a full hour with Coach Liz fine-tuning the snatch, clean and jerk. 

- February Birthdays - 

1 - Kay Campione
1 - Ingrid Hernandez
1 - Tim Vold 
4 - Peter Graef 
4 - Charlie Jennings 
5 - Marla Hamilton 
7 - Mandy Lipscomb 
12 - Rachel Holloway 
12 - Fred Joseph 
13 - Joey Calmes 
17 - Hans Stancil 
17 - Danny Colontrelle 
19 - Gandi Maliski 
20 - Dana Pratt 
22 - Gina Karshner 
26 - Lilli Hill 
26 - Lucy Pawlowski 
27 - Alden Bing 
27 - Michele Maholtz 
28 - Phil Keeling 
28 - Chuck Sullivan 

- New Products - 

Ascent Protein in two flavors - chocolate and vanilla. $42 for 30 servings. 
  • Gluten Free
  • Zero artificial ingredients
  • 25g of whey protein per scoop
  • Made with native whey
  • Informed-Choice certified

Mission 6 Glycobomb and Throwdown

Glycobomb is fast-absorbing carbs and electrolytes. It's perfect post-workout nutrition (it's unflavored, so just mix with protein) that promotes recovery and/or will "bring you back from the dead" if you are doing multiple workouts in one day. It rapidly clears your stomach so that you won't cramp and it also contains electrolytes. It's also perfect for endurance athletes. $89 for 60 servings. 

Throw down is a pre-workout supplement. It's made specifically for our sport and won't give you a pump and it's not packed with stimulants. It promotes focus, blood flow and keeping lactic acid threshold above normal. It's available with and without caffeine. $45 for 30 servings. 


The Natural Grip - hand protection for pull-ups, toes-to-bar, etc. A must for the Open! $30 (lasts 3-6 months) 


- Final Reminder -

Sign up for the CrossFit Open! Make sure to designate CrossFit Vero Beach as your affiliate AND your team. We will list all team members on our 2017 Open Shirt and sell at a special price. Watch the website for ordering instructions.

Thanks for Reading!

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Copyright © 2017 Vero Strength + Conditioning All rights reserved.

Our mailing address is:
760 8th Court, Suite 4. Vero Beach, FL 32962

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Vero Strength & Conditioning · 760 8th Court, Suite 4 · Vero Beach, Fl 32962 · USA

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