Welcome to CrossFit Blacksburg
CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited.
- Thursday, June 20th, 2013
- by amy
I've been consistently reading every morning for the past few months, which is a new thing for me. Yeah, I do indeed read the newspaper (the kind that leaves smudge marks on your finger tips), but other than that, I've never been a big reader. But I've been making time for it pretty much every morning, about 10 minutes, and I've really been enjoying it. At these early morning sessions, I only read non-fiction, which is now completely my preference.
The book I've been reading lately is The Slight Edge by Jeff Olson. The premise is that success, and failure, comes from the little things that each of us do, or don't do, every day, day after day. Olson likes health and fitness, so he uses that as an example of how to use the slight edge to your advantage. You're a couch potato - you don't do anything at all. You decide on day that you're going to "get in shape," and you go for a walk, do some push ups, and clean up your diet a little. The next day have you dropped 20 pounds? No. But, if you don't do those things, have you died? Probably not. It's the consistent, simple effort, applied day after day, that has a compounding effect on your life - either positive or negative.
The Slight Edge is a great read! I highly recommend it to anyone who wants to make a difference in their lives.
Consistently scary Genevieve and Tyler!
- Wednesday, June 19th, 2013
- by Jesse
Athletes, friends, fans, and community...if you were not present on June 1, 2013 for Week 1 of the 540 Affiliate League, YOU MISSED OUT! We had a great competitive atmosphere, raving fans, and two great events that put our competitors to the test. In event 1, Team Chalk & Balls (Mr. and Mrs. Bailey) had the best score in the heat, making child's play of "Chest Pains." In event 2, Teams Swolemates (Jesse Hilmandolar and Sara Hess) and Older & Better Insured (Stephen Guillot and Daron Williams) pulled their weight in "Ball With Me" completing 3 rounds (60 REPETITIONS!!!) of the wall ball toss at 20 and 30 pounds, respectively. This was a great start to the Summer Season and we are looking forward to even more great action as the season continues. Don't miss out as teams throw down in "Burpee Around Me" and "Full Throttle" this Saturday June 22 at 2:00 PM. To sign your team up for Saturday's Mini-Competition click here!
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- Tuesday, June 18th, 2013
- by Carol
Thanks to Lindsay for her insight into training during pregnancy...she trained faithfully in the 6:30 am class throughout! From LIndsay...
Hello CFBB!
Just wanted to take a moment and share my experience with CrossFit and pregnancy/birth. I know you have a lot of women who have questions about pregnancy and CF and if they ever want a testimonial, send 'em my way.
I had an incredibly positive pregnancy and birth experience. I attribute this to a few things: good health prior; an excellent and understanding birth team; and CrossFit. I was lucky enough to not have any nausea, no major cravings and though I was tired, I really felt pretty great. I never had back pain, and I had energy to work up until I went into labor. I continued WOD's up until 36 weeks, decreasing from 3 to 2x week only because I needed some extra sleep in the last few weeks. My decision to stop was a "I might never sleep again in the next year" response, and nothing else. I PR'd in my deadlift, snatch and clean in my first and second trimester. I continued pull ups until 34 weeks (and when I had to stop I was mad!). I had to scale things a bit, but the coaches always had good alternatives for me. I was fortunate to have a medical staff that accepted and supported my decision to continue with CF. I also had incredible support from the CrossFit community, especially the 6:30am class. That's not to say that non-CFer's were equally supportive. So many people told me I was crazy and questioned whether I was harming my baby. Are you kidding me? What good would it do my baby to sit around and do nothing? I learned to nod and smile and give them a "I'll take that into consideration" then let it slide right out the other ear.
What was most impressive to me, though, was the mental toughness and focus that I gained from CrossFit that helped me get through labor and delivery and allowed me to fulfill my wish to have natural childbirth. Twice during labor my midwife referenced the fact that I did CrossFit as a way to motivate me, as did my husband. It worked. During workouts, I would tell myself "I can do anything for 6 minutes..." and found myself doing the same during labor. I would count 21-15-9 through contractions and they seemed to go by quicker. I knew I was strong, and I knew I could do it, so I did.
I can't wait to get back to CFBB once the midwife clears me, for the joy it brings me and for the example it will someday set for my son. I now have new motivation- those little eyes will always be watching. My advice for expecting mamas? Do what feels best for you. You're pregnant, not porcelain.
Thank you so much to the coaches and staff at CFBB. My goals upon return are to not only return to my ability pre-baby, but to exceed that and be Rx on all workouts. I can't wait to get back!!
- Monday, June 17th, 2013
- by amy
I just listened to an excellent podcast on Robb Wolf with Dr. Kirk Parsley, a sleep expert MD. This podcast is chock full of information, and I'm looking forward to listening to it at least once more, although I'm sure I'd learn more with more listens. However, beware that there's a decent amount of spicy language, so you may not want to listen to it with kids in the room.
Dr. Parsley and Robb were discussing, in great detail, how a lack of adequate sleep (yep, the usual 8 hours of sleep per night is still the golden standard) has a negative effect on your performance, be it physical or mental performance. There were so many good knowledge bombs, but there was one that really hit home. Dr. Parsley relayed that sleeping 6 hours per night for 11 nights in a row had the same deleterious effect on mental and physical acuity as having not slept at all the previous night. Yep, you folks who insist that you can run just fine on less than 8 hours of sleep each night are not working optimally!
I learned in college that I just don't do well without adequate sleep. Staying up really late cramming/studying/writing was not in the cards for me! Maybe I was on to something!
Sleep is very important to Carol!
- Friday, June 14th, 2013
- by Carol
Beef Bulgogi from Everyday Paleo...We have a new delivery of grass-fed beef in the freezer from Sinking Creek Farm located in Craig County...
Marinade:
¼ cup braggs liquid aminos or wheat free tamari
3-4 garlic cloves minced
2 tablespoons sesame oil
½ cup pineapple juice
¼ teaspoon red pepper flakes
¼ teaspoon fresh grated ginger
A few shakes of black pepper
3 green onions, sliced
Meat and Veggies:
2 pounds tri tip or rib eye, sliced into very thin strips
1 head of green cabbage, shredded
3 tablespoons coconut oil
- Wednesday, June 12th, 2013
- by Jesse
Are you interested in getting more weight overhead? Or maybe you would just like to be more efficient with barbell movements...? If so, check out CrossFit Blacksburg's three Olympic Lifting Skill Sessions. Today is the last day for the early bird special; don't miss out!
When:
Tuesday, June 25 at 7:30 PM - Snatch
Friday, June 28 at 6:30 PM - Clean
Saturday, June 29 at 1:00 PM - Split Jerk
Pricing:
Sign up by June 12: $20 per session, $50 for all 3 sessions.
Sign up after June 12: $30 per session.
Each session is capped at 20 people - reserve your spot today!!! Talk to a coach or email Ben at info@crossfitblacksburg.com.
- Tuesday, June 11th, 2013
- by amy
We just got a new product in our shop - The Natural Grip, from our former AAA (aspiring awesome athlete) Ashley Drake. She and her hubby, Justin, have created The Natural Grip, a latex-free, reusable yet disposable grip.
The grips are similar to a custom-made pair of grips made from tape, but much more user-friendly. They're less bulky than the leather variety out there, yet they do the job of protecting your palms from the ravages of pull ups. The sizing of the grips is based on your ring size - check the back of the packaging for the appropriate size.
Get yours today!!
- Monday, June 10th, 2013
- by Carol
We received a new delivery of beef yesterday from Sinking Creek Farm in Craig County. We have some new cuts for you to try out! Tracy Roberts owns and operates this awesome farm...
from Tracy:
We are a farm-oriented business, committed to bringing high quality, wholesome meats right from the farm to your table for the whole family to enjoy. As more and more people are making healthy eating choices, Sinking Creek Grass-Fed is proud to be a supplier of all-natural, grass-fed Angus beef.
All our young beef is fed only high altitude sweet grasses. Taste the difference. Why grass fed? Research shows that beeves fed only their natural diet of grass contain higher concentrations of vitamins A & E, as well as omega-3 fatty acids and conjugated linoleic acids, which are beneficial to your health. We are environmentally green. Our farm and herds maintain a status of animal friendly and ‘beyond organic’. Based on research by Salatin and Grandin, our beef is raised and handled in calm, natural environments. Come visit our happy, healthy cows.
Hi Tracy!
- Friday, June 7th, 2013
- by Carol
Myofascial Madness returns tomorrow at 3:30pm! Chris Pohowsky, Certified Rolfer, will address ankle hinge and psoas/hip flexor issues. Email us at info@crossfitblacksburg.com if you are interested in attending. $30 members/$40 non-members...
Grain-Free Chocolate Chip Cookies (from Paleo Plan...)
3 cups almond flour
1/2 cup coconut oil, melted
1/2 cup raw honey
2 large eggs
1 tsp baking soda
1 tsp sea salt
1 tsp vanilla extract
1 1/2 cups Enjoy Life Semi-Sweet Chocolate Chips
- Thursday, June 6th, 2013
- by amy
I love living in Blacksburg. The climate, for the most part, suits me, the scenery is beautiful, and living in a relatively small collage town has great benefits. But it has drawbacks too.
People leave, daggummit! And this includes people I like! Many have been students, and while I'm sad to see them go, it's inevitable ... I expect them to leave. But then there are the others.
Three who come to mind (there are many others) are Catherine I, and Kari H & Thora H (the Icelanders). Catherine is moving to Savannah, GA, and the Icelanders are moving to Richmond. These three peeps have been a great part of our community, working hard, encouraging others, and joining in on our non-WOD antics! You three will be missed!
And then there'll be the batch of VCOM folks who will be leaving shortly ... waaaahhhh! The life of a college town!
Coach Johnny ... gone a long time, and sorely missed! Stay strong John!
