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.
As we closed out 14.1 last week, we had a few more members step up and accept the challenge of participating in the 2014 CrossFit Open. We have a final headcount of 44 athletes participating this year! And with everyone participating in last week’s workout, we have raised $352 for NRV Cares!
Many of you have asked to make a donation, and now you can! But we have sweetened the deal. For the remaining weeks of the Open we will have a donation jar set up. For all the money that is donated each Sunday at the 4pm Competition team event, CrossFit Blacksburg will either do a single, double, triple or QUADRUPLE match! What a fun way to raise even more money for NRV Cares!! Be sure to check out the new display board in the lobby showing how much money we have raised.
Last week, we saw so many members breaking down some personal barriers. There are only a few things in life sweeter than getting a new PR and we witnessed many on 14.1. With the announcement of overhead squats and chest to bar pull-ups in 14.2, could it be possible to have even MORE PRs? At CrossFit Blacksburg this was certainly the case! So many of our athletes completed overhead squats at a weight that was near their max. Getting a rep or two at this weight for these athletes was huge. But the biggest surprise was the number of athletes that were able to get their first chest to bar pull-up! I don’t believe I ever heard the PR bell ring so much as it did this past Friday.
As with double unders, getting your first pull-up is a big milestone for CrossFitters. Learning to get your chest to bar in a pull-up may take an athlete just as long to achieve. It’s no simple task, trust me!! But sometimes, an athlete will come along and defy all odds. When I first heard the following, I was in complete awe. One of our very own got her first pull-up just a couple of weeks ago. During the 14.2 workout, she proceeded to get her first chest to bar pull-up! This is truly an inspiring story and why Lori Burton is our week 2 winner of the Spirit of the Open Award. Congratulations Lori and keep up the amazing work!!
coconut/olive oil – a couple splashes (I eyeballed it!)
balsamic vinegar (good quality) – several splashes (again…I eyeballed it!!)
9-12 chicken thighs or you could use 3-4 chicken breasts
1 large onion – chopped
6-8 cloves garlic – minced/crushed
1 package of white mushrooms (approx. 10-12) – chopped
bacon slices – quantity is dependent on number of chicken pieces used
sea salt and ground pepper – to taste
Prepare the above ingredients and place everything into a large glass mixing bowl
Then add chicken thighs into the mix as well
In the meantime, preheat the oven to 350 degrees
Use your hands to combine and ‘massage’ the mixture into the chicken pieces
One-by-one, remove chicken pieces from the bowl and wrap with a slice of bacon (I stretch the slice of bacon a little bit before doing so, to make it wrap more easily around the poultry)
Place the bacon-wrapped chicken thighs in a single layer, in an oven-proof dish (Corningware) or on a foil-lined baking sheet
Before placing in the oven, top with any of the extra marinade mixture that may be left behind in the bowl
Bake for approx. 45-60 minutes, until juices run clear and bacon is cooked (watch them, as you don’t want to overcook/dry-out)
Broil for an additional 3-5 minutes if you want the outside crispy (optional)
Remove, set aside and serve
Yep - this weekend is the start of Daylight Saving Time....UGH, right? That "springing forward" is really tough for most of us. Time to hit the reset on the biological clock! Easier said than done...our circadian rhythms don't truly adjust to this change...read on from Mark's Daily Apple!
I think it's time for a quick refresher course on the rules at CFBB. We have to have SOME rules to maintain order around here! Plus, we think these rules are pretty important, and make for a great training experience for all of you, our clients. Please take a few minutes to remind yourself what the expectations are when you come in our doors.
Just a few rules that need some extra emphasis:
Yes, you will do a burpee penalty if you are late for class. Don't be late, but if you are, just do the burpees without grumbling!
Yes, there is a burpee penalty for forgetting to sign in. Sign in as soon as you walk in the door. Let a coach know if you have any trouble.
Stay off the black until your class gets called out onto the floor. So, that means you may not come onto the floor to look at the whiteboard before your class begins!
Don't let empty barbells bang on the ground-especially when loading and unloading the bar. And if you only have 10 lb bumper plates on a bar, then don't drop it-set it down gently! Same applies for bars loaded with only metal plates. Let's keep our equipment in good shape!
INTRODUCE YOURSELF. Whether you've been here a year or a week, we ask that you make an effort to greet the people with you on the training floor at some point during your class. One of the best parts of CFBB is the community, and it is strengthened when you reach out to others. For our CFBB veterans, we love it when you go out of your way to make a newcomer feel welcome on the floor, so please continue to do that! We want everyone to feel comfortable here!
Check out the rest of the rules below, or on the sign in the Pain Cave, and ask if you have questions!
Velvet will be giving us a weekly recap of the Open at CFBB...thanks Velvet!
The 2014 season of the CrossFit Games is officially underway! Last Thursday, the first workout of the Open was announced. A very simple couplet of double unders and power snatches. Although simplistic in design, this 10 minute workout has proven to be very challenging! To read more about the 14.1 workout, click here.
As I approached the Open for the first time at CrossFit Blacksburg, I was kind of surprised at the number of people not signing up. I talked to a ton of people, learned a little more about the athletes and realized it wasn't really the Open they were against, it was that they didn't have a real reason as to why they SHOULD do it. Jokingly, I placed a bet with one of our athletes to pay for her entrance fee. As we talked about it, the more I wanted to rally more athletes to do the same. That's when I realized, our athletes are willing to do something if it benefits someone/something else. Throw a local non-profit organization into this mix and magic starts to happen!
I challenged our athletes to sign up for the Open and to participate in each workout, as prescribed, over the next five weeks. By doing so, their efforts would result in a monetary donation to NRV Cares. It turns out my assumption was correct, many of our athletes accepted the challenge because they wanted to do something for our community. I cannot put into words how many of you willingly accepted my challenge to participate. And I am completely overjoyed with those of you that cannot participate in the challenge, but still want to make a difference and simply donate money. You have shown our community what we are really about!
It takes courage to accept a challenge like this! And that courage doesn't go unnoticed. Each week I want to honor an athlete that faces this challenge and overcomes a personal obstacle. Sometimes we need to be pushed outside our comfort zones in order to see our potential. I asked our Coaches to help me identify members who overcame these obstacles. We had a lot of recommendations because so many of you journeyed into this new territory! However, one particular athlete, who had never completed a single double under prior to 14.1, not only completed one, she continued to get 67 throughout the entire workout. This is simply amazing! When you see Jodi Bailey at the 5:30am class this week, be sure to give her a big high five and congratulate her for being the winner of this week's CFBB Spirit of the Open Award! Congratulations Jodi - keep up the great work!
Enjoy 14.1 or some variation being served up today! Please join us on Sundays at 4pm for the next 5 weeks at the gym to cheer on the Comp Team as they dig deep to complete the Open workouts! Bring a few beverages and hang out! This is going to be awesome!
Italian Style Stuffed Bell Peppers
Click here for directions from Balanced Bites...
2 bell peppers
(I used yellow but any color is fine)
1 Tbsp bacon grease or coconut oil
1/2 large onion, diced
4 cloves garlic, pressed or chopped
4 small tomatoes, diced
(or use 1/2c canned diced tomatoes)
1 lb grass-fed ground beef
(or lean conventional ground beef / ground turkey)
6 Fresh basil leaves, finely chopped
2c Baby spinach, finely chopped
sea salt – to taste
black pepper – to taste
hot sauce – optional, as garnish
extra basil leaves garnish
When you finally make the commitment to leave the sedentary lifestyle behind, things really start to change! AWESOME!!
"Got to get to the gym for my workout!"
"Hey, I might even upgrade my membership so that I can come in more often!"
"Maybe even buy a punch card for extra classes when I have time!"
Okay, now the momentum has started - you're feeling awesome - not sucking wind as much! OUTSTANDING!
But something is definitely missing....the body comp just hasn't gone where you want it to...
Your nutrition plan dictates so much of your body composition: how you look and how you feel...if nothing changes,
then nothing changes.
There is no better overview of what a quality nutrition plan should look like than What Is The Paleo Diet by Robb Wolf...
it is so simple and shouldn't be called a diet rather a lifestyle...Robb is the man!
Interrupted sleep cycles and elevated stress levels can be roadblocks to weight loss. Quality sleep begins with at least 7 hours of rest each night...many of us don't even come close to that! When we sleep, the levels of our primary stress-response hormone, cortisol, decrease. If these levels stay elevated for long periods of time, and since cortisol is produced by the adrenal glands, insomnia and anxiety can occur along with stalled weight loss and potentially, adrenal fatigue. Bad stuff...
Julia Ross is the author of two great books that I loan out frequently: The Mood Cure and The Diet Cure...she explains why our society is often in a "bad mood" and what we can do to affect change on that state without the use of pharmaceuticals. Visit her website here and learn more...
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.