From Jan's Sushi Bar...
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.
Tomorrow will be Kaja's last "official" workout with us at CrossFit Blacksburg. I'm sure (hope that) she'll visit regularly once she's gone out in the grown up world.
Kaja has been our longest training college student, starting training with us at our Fight Gone Bad in '09. She has served as an intern during that time, and has been a great contributor to our community. And for me as an athlete, Kaja has always pushed me, and I her, to improve our performance. We are usually neck-and-neck in our workouts, and wouldn't you know it, she beat me by 6 seconds in our last workout. Daggum youth and skill!
Thanks for a great run. We will truly miss you Kaja, and wish you the best in your future! Always know that you will always be a part of our CrossFit Blacksburg family!
This week is our annual Thanks So Much For Being a Part Of Our CrossFit Family, aka shock and awe. There will be goodies at each class throughout the week, and we'll have some pretty cool drawings and giveaways too.
The week culminates with our quarterly Bring a Friend Days. Thursday through Saturday is your chance to have your friends experience the fun that is CrossFit Blacksburg. No need to let us know who's coming when, just show up a few minutes early so your buddy can fill out a waiver. And remember that you are an ambassador ... show your friends the ropes and help them have a stellar experience!
Shock and Awe week begins on Monday! Look for some raffles and treats for you throughout the week and thanks for being awesome!
Chicken and Mango Amuse: (from Paleoista...)
Prep time: 4 mins Total time: 4 mins Serves: 4
Using leftover chicken, we can easily create an appetizer or amuse bouche in less than five minutes!
4 ounces leftover chicken meat
1/2 mango, peeled
1 small bunch basil
1 cup Cherry tomatoes
Chili powder, to taste
Cube chicken and mango into similarly-sized pieces
Arrange basil on serving platter
Using toothpicks, spear one piece of chicken and one piece of mango
Place on top of basil
Scatter tomatoes onto platter
Finish with chili powder, to taste, and a squeeze of lime
Yesterday was a pretty warm day, and I know the heat affected my performance ... not an excuse, just the truth. None of us are acclimated to this heat, as that simply takes time. Please plan accordingly as we all adjust to the heat. Drink plenty of water (but no, you don't need to drink gatorade!), especially before a workout, but also during and after, bring a hand towel if you are a profuse sweater (chalk and sweat only make a paste, and that does no one any good), and make sure you clean up after yourself if you've left a sweat angel on the floor. While we love you, no one wants to walk through your body tears!!
Cheetah's all business, and Linda's having fun!
I'm not a big reader. Sitting back and reading a book is not my usual form of entertainment - as opposed to my daughters. I don't know where they get it! What I do read is usually non-fiction, and I'm sticking to that trend. Right now I am actually reading two books!
One is Man's Search For Meaning by Viktor Frankl. It's a pretty weighty book about the author's ordeal as a Nazi concentration camp prisoner. This man was a psychologist, and he breaks down the various psychological responses that someone goes through in such terribly dire circumstances. Survival, in a large part, requires the individual to find meaning in the smallest aspects of life and humanity in the face of such atrocities. Why am I reading such a light, fun book? Because my mentor told me to, and he hasn't steered me in the wrong direction yet.
The second book I'm reading is Athletic Body In Balance: Optimal movement skills and conditioning for performance by Gray Cook. Dr. Cook is the creator of the functional movement screening, and knows a lot about movement. My hope is that the assessment tools that I plan on incorporating in to my coaching of you, the CFBB athlete, will make you a better mover. Obviously this one is about keeping my tools sharp.
They're back! Bring a Friend Days, your chance to share your CrossFit addiction with your friends, is next week on Thursday, Friday, and Saturday. All you need to do is show up a bit early with your buddy and make sure you show him the ropes. Remember, you are our ambassador to your friends, and we want them to have a great time!
Reminder that the schedule is changing next week for the summer. We have paper copies, and the schedule on the website will be correct.
Can't wait to meet your buddies!
Thanks to everyone who came out yesterday for Lulupalooza! It seemed like everyone had a good time, checking out Swell Booth, enjoying some mimosas, grooving their mobility, and doing some serious shopping with Lululemon. Thanks to the ladies from the Lulu Charlottesville shop for making the trek. Seemed like everyone had a good time!
And belated Happy Mother's Day to all our pretty mommas!
Join us on Sunday, May 12 for the Lululemon Trunk Show* from 3pm until 5pm! We will have refreshments and free mobility/yoga sessions with the Yoga Couple. And...Christina and David Franusich will bring the Swell Booth for free photo booth sessions! (*Credit cards only for Lululemon purchases...)
Creamed Spinach with Bacon (From The Well-Fed Homestead...)
1 lbs spinach
8 strips bacon, uncooked, finely chopped
4 cloves garlic, minced
2 medium onions, finely chopped
4 TB butter or ghee
4 TB coconut flour
2 c coconut milk
1/4 tsp ground nutmeg
sea salt and black pepper
Bring a large pot of water to boil.
Place the spinach in the boiling water for 2 minutes, or until wilted.
Drain spinach and squeeze dry using a towel, chop and set aside in a bowl.
In a skillet over medium heat,cook bacon.
Add in garlic and onions and sauté until onions are clear in color.
In a sauce pan, melt butter over low heat, add flour. Stir flour into butter until mixture is smooth.
Add coconut milk and whisk until it thickens.
Stir in spinach and bacon mixture; add nutmeg, salt and pepper. Remove from heat and it is ready to serve.
Sunday ... Mother's Day, a day to spend time with that special lady in your life (that special lady may or may not be your mom!). Why not spend some of that quality time with us at Lulupalooza! What on earth is that? It's a Lululemon trunk show at our one and only CrossFit Blacksburg! Come by between 3 and 5 for some yoga mini-session with our very own yoga couple Bryce and Stefanie, sip on some mimosas if you're aged appropriately, and see what goodies the ladies from Lululemon in Charlottesville have brought down for us! All purchases must be made with a credit card, no cash or checks.
Curious about CrossFit? Interested in an introduction? Give us a call:
Visiting CrossFitters should email or call us prior to attended a class. Drop in fees start at $20.
Things We Hear
My weight has yo-yo'd between 200 and 230 for the last 10 years or so. Translation: between 20 pounds overweight and "Damn, you're fat." With moderately high blood pressure and elevated cholesterol levels, my doctor tried to get me on medications for both - while I was in my 20's! Enter CrossFit Blacksburg. I started out training twice a week for six months and noticed some solids gains in my strength and conditioning. When 2011 rolled in, I decided to challenge myself to come in even more frequently, and my times have continued to come down and my lifts keep getting heavier. When I actually began to eat somewhat "paleo," my weight started to come down too - I'm at about 190 right now, and I haven't heard another peep out of the doctor about those pills! At 32 years old, I'm as fit as I've been since high school, WAY stronger, and I'm still improving each week.