Here's a link to a great article from CrossFit Charlottesville about hand care. It's sweaty in the box, and that can makes things very slippery. Chalk is a useful tool, but it's not the be-all and end-all; it will not work when your hands are soaking wet.
If you're a profuse sweater, consider bringing in a towel to dry your hands, and get a pair of wrist bands. Hands need to stay dry for the chalk to work properly.
Nikol pushing through the end of a run...pre 5-fingers!
Do yourself a favor. Find 18 minutes today to watch this speech by one of the greatest coaches and teachers we have ever had - John Wooden.
What he has to say is applicable to every part of your life, and you'll learn the Wooden definition of success and how to apply your potential. You will also hear some poetry and stories, and think to your self " I hope I'm that sharp when I'm 60, much less 91!!!"
Do you read this? If so, post your favorite WOD.
Swinging the kettlebell outside part of your favorite WOD?
Today's workout is in honor of Joshua Luke Morris (4/27/2003 - 2/24/2008). Josh was a classmate of Erin's, and she created this workout in the summer of '09, when she was 6 years old. She realized that CrossFit honors people by creating workouts, and she was dead-set on making a workout for her friend. In true hero/memorial fashion, it's a doozie! Think of the person for which the workout is named, and push harder; harder than you thought you could. That's what it's all about!
Erin's Fruit and Veggie Salad:
10 leaves lettuce
3 large mushrooms
2 carrots
10 sweet pepper slices
2 cups chopped cantaloupe
2 cups chopped strawberries
Dressing:
3 TBSP EVOO
1 TBSP vinegar of your choice
1 TBSP mustard
Spices of your choice
Blend dressing ingredients in a jar until mixed.
Toss dressing with salad ingredients and serve in salad bowls...sounds like refreshing summer goodness!
It's no secret that we think all women should be strong! Some, however, say they don't want to bulk up...which is just fine, because you don't need to bulk up to be strong. But you do need to lift heavy weights!
Everyday Paleo is one of our favorites sites/blogs. Sunday featured a post called "Women & Muscle" that addresses this very topic, and everybody should read it. Here's an excerpt.
Women and Muscle
This one is for the ladies. Gentlemen, see you next time.
I’m generalizing here, but an average workout for for the typical female Globo Gym client consists of 30 – 60 minutes on a cardio machine or cardio class of some sort, followed by 10 – 15 minutes of “core” work. If the path from the cardio equipment/class passes too close to the barbells, they must walk very quickly so as not to wake up tomorrow morning with 20 inch biceps and a full beard. Okay, I’m being facetious, but this is a frustrating problem for many a trainer.
Read the whole article, it's worth it. And take some time to explore the rest of Everyday Paleo, lot's of good recipes and articles.
Christina is one of the smallest, and strongest, women in the box!
Someone interested in CrossFit Blacksburg asked me today about programming ... as in how we do it, do we explain the different energy pathways that are targeted, mixing in other body-part workouts, etc. That was a loaded question!
Instead of trying to condense 10+ years of education and a combined 29+ years of experience in to a paragraph answer, we're likely to refer you to the CrossFit Journal. At a measly $25/year, it's a phenomenal resource for all the is CrossFit and fitness.
And our very own John McBrien is featured today as well. McB, you've made us all proud!
Carmen working the overhead squat programming!
20 people in yesterday for the 9 AM only class of the day....and what a day it was. The buy in was a reduced version of the original workout scheduled for the day, and more than one was heard to say..."that was the warmup?!" The main event was a new hero workout named in honor of Scott Morrison, US Army. And after half an hour or so of wall ball, box jumps and kettle bells, we were all thankful for the sacrifice all of our American Heroes have made.
So two great workouts in one class....ready to grill and eat the rest of the day!
The lingering effects of wall ball!
Today there is only a 9AM class. Enjoy the holiday with friends and family.
Thanks to all the brave men and women who have made our country the great nation that it is. From those men (and women) who fought for our independence, to those who serve today ... THANK YOU! My family sleeps better because of your work and sacrifice. And today, we honor one of those who made the ultimate sacrifice ... a new hero WOD in honor of Scott Morrison, US Army.
This is a hero workout. It is going to hurt, a lot. Keep Scott's, and every other hero's, memory in your thoughts as you suffer through. This is easy.
Monday, July 4th - 9am class only...Have a safe and wonderful holiday!
The smoky flavor of the Poblano pepper with its extra bite makes it a far superior choice than the green bell pepper. We made a quick stuffing and baked them up in about 40 minutes. Here is the recipe:
Stuffed Poblanos:
6 Poblano peppers, halved lengthwise and seeded
1 lb. ground beef
1 lb. ground pork
3 cloves or so of garlic, minced
1 medim onion, chopped finely
2 - 3 tsp cumin
2 - 3 tsp chili powder
1 tsp or so cayenne pepper
Fresh ground black pepper
You could add some tomato paste to this but we didn't...
Just slop all of these ingredients together in a bowl (except the peppers) and stuff each pepper full of meat. Our kids wanted theirs with cheese so you could add dairy in if you are tolerant. Bake at 350 for about 40 minutes or until the peppers soften. Serve with a side of guacamole and chopped lettuce and tomatoes.
190# thruster, by a woman (who isn't Jesse's size!). Remember, there's always some little woman who's warming up with your 1 rep max.
Not quite 190 lbs - yet!
Curious about CrossFit? Interested in an introduction? Either give us a call:
540-552-0625
Or drop by:
112 Country Club Dr
Blacksburg, VA 24060
or send us an e-mail and we’ll get you started.
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.
