Labor Day Hero Workout. Today we are doing the workout 31 Heroes, in honor of the SEAL Team shot down in Afghanistan last month. This is a partner workout, and like all Hero WOD's, well you either know or will soon!
And since it's Labor Day, here is the schedule:
3 Workout times are available - 8 AM, 8:40 AM, & 9:20 AM. The workouts will start at these times, so you need to be warmed up and ready to go - get there 30 minutes before your start time!!!!
Yep - I found this recipe on one of my favorite sites, Tropical Traditions...I subbed in honey for the sugar and was able to make a pretty decent cookie that contains protein and healthy fat. Serve them up with the coconut ice cream from last Friday's post! Here is the recipe:
Coconut Chocolate Chip Cookies:
Servings: 9, serving size 1 cookie
Preparation Time: 5 minutes
2 tablespoons coconut flour
1/4 teaspoon unrefined sea salt
3-4 tablespoons organic cane sugar (I subbed raw honey here...)
1/4 teaspoon baking soda
2 tablespoons unsweetened finely shredded coconut flakes (I omitted this for our kids - you could add in nuts for a variation...)
1/3 cup melted coconut oil (cooled)
2 large egg
1/4 cup mini chocolate chips (find dark if you can...)
Recipe: Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper.
Combine coconut flour, salt, honey, baking soda, shredded coconut or nuts in a large bowl and stir well. In a smaller bowl melt coconut oil and allow to cool. Add eggs and mix well with a whisk.
Combine your dry and wet ingredients and mix together until there are no more lumps. Allow to sit for several minutes. Fold in chocolate chips.
Scoop rounded spoonfuls onto the baking sheets. Bake for 12-14 minutes.
Yum...Martha Stewart would be proud...
One whole grass-fed Hereford cow is going to be making its way to our freezer next month ... now, she won't be walking, rather she'll be humanely slaughtered, packaged, and frozen. Our garage has two full-sized freezers as well as a full refrigerator/freezer, thankfully. We've been buying pastured meat for years now, and while the initial cash outlay is substantial, it is totally worth it, both in taste and benefits.
Grass fed beef just tastes better. There are definitely different flavors associated with different breeds (Terentaize v. Hereford, for example), but regardless of breed, the flavor is much more present in pastured animals than feed lot animals, and this goes for all animals. Some of you have been purchasing the eggs we've been providing, and can attest to the stupendous flavor. While I'm no Ag scientist, I think it's because of the variety of their diet. These animals graze on what's in the pasture, which is a lot of things. They don't consume only corn.
Pastured animals are also better for you. Meat from these animals have a much higher ratio of Omega-3 fatty acids than their feed lot counterparts do, and that's a big deal. Omega-3 fatty acids are a systemic anti-inflammatory, and with our modern lifestyles and diets, we could all benefit from as little inflammation as possible.
Our source for grass-fed beef is also the supplier of our eggs. Griffin Farms as an excellent local farm, with proprietors who really care about their animals. If you're interested in getting some local beef this fall, get in touch with griffinfarms@swva.net. They're super knowledgeable, friendly, and love their animals. And we do too!!
As an aside, you'll notice a table full of merchandise in the lounge. We're having a blow-out sale on the items on the table. Simply jot down your name, the date you've taken something, and the item you're purchasing. We'll charge your account for the cost of the merchandise. We've just placed another order for the Live Love Lift shirts, and a couple others as well. Keep your eyes open!!
Moo right onto the table!
This post is courtesy of Scott Zagarino, "founder" of Fight Gone Bad. We will be doing FGB on September 17th this year. I know that there's a lot going on this fall regarding fundraising and special events. We're registered, and we'd love to have you join us. Register here if you're interested.
Marble
by Scott Zagarino
Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once an ugly piece of the earth becomes a beautiful, hard surface brought into service as a floor or a kitchen counter.
There is one more purpose it serves that rises far above the mundane household uses. What was once of the earth becomes of the spirit when it marks a life no longer lived. Most times it marks the cradle to grave passing of a person of the everyday accomplishment of a father, son, brother, sister or friend.
But occasionally there is a rock dug from the earth meant to mark an extraordinary and heroic life. Not long ago I stood before just that special piece of marble on a small piece of ground off the beaten path at the Special Operations Warrior memorial wall in Florida. As I walked from the parking lot and caught my first glance of the yards of cool black marble inscribed to honor and memorialize men and women who had given the most precious thing given to all of us, their lives, I began to feel. It was a feeling of appreciation that any words I write here could not begin to describe.
The black, veined rock had come to a confluence of rest with the souls of people who walk among us but not with us. There was one name I searched for because I knew at least a part of the story that caused the marble slab to bear his name. After walking around the memorial feeling more and more a mixture of sadness, appreciation and a kind of awe took over that I may have felt sometime before, but couldn’t remember when.
Then as if I had always been meant to stand in that place, I found myself standing in front of a small, square piece of black marble with the carefully carved inscription, “Lt Michael P Murphy.” I disappeared into a sobbing, shattered shadow of the person I had been when I’d woken in my hotel that morning. What was left of Lt Murphy was not a piece of rock, it was a reminder of the heights each of us are capable of rising to from one singular motivation. A motivation I, and most of us, rarely recognize, acknowledge or ever have the chance to act on. A motivation that is the very quality we each squander daily as we race through our lives of never enough. A motivation that makes everything else in the world pale and disappear into the background. The motivation wrought by our total and complete love for our brothers and sisters.
For Michael Murphy, that meant making the choice to stand up, as bullets flew through and by him, pick up a satellite phone and make a phone call that I am sure he knew would be the last act of this life. That phone call was a plea for anyone on the other end to please come to the rescue of his brothers who were being torn apart by enemy fire that there was no escape from. And then Lt Michael Murphy was gone.
But I met Michael Murphy. I met him on a wall sitting in a patch of grass in a small field in Florida. I met him, because that piece of marble that had been so stubborn and rugged would forever stand in that place to remind me, and anyone who stands before it, we all have a chance to rise. We all have a chance to give and serve something precious to us to someone and something bigger than ourselves.
Before I left that place, I rubbed my hand across that cold, dark slab and made a vow to Lt Murphy. Writing this now it may sound insignificant given what he’d given me, but I promised him that as long as there was a Fight Gone Bad I would do everything I could to make sure he was not forgotten, and that as many people as I could reach would not forget him either. At least for seventeen minutes once a year.
On September 17th, every one of us has a chance to rise above ourselves, throw some money in the hat for the people we can help, and say thank you to Lt. Michael Murphy for reminding us who we can be. He gave us the chance to be heroic in our own way.
Let us not, in the words of Theodore Roosevelt, “….be with those cold and timid souls who knew neither victory nor defeat.”
Lt. Murphy will never stand or lie in that place.
I hope you’ll join us this year on September 17th.
On Labor Day, September 5th, we will be having an altered schedule.
We will be participating in the 31 Heroes workout. This workout is to honor the 31 United States service men who were killed on August 6, 2011, and to raise funds for their families. If you'd like to officially register for this workout, go to 31Heroes.com. $31 gets you a Tshirt, and the knowledge that all proceeds will be going to the Navy SEAL Foundation, and other similar philanthropic organizations. You can still participate without officially registering. Donations will be gratefully accepted on site.
The workout itself, as all Hero workouts, is a doozy. It is a team workout, with two people per team. We will have 3 seperate start times: 8AM, 8:40AM, and 9:20AM. Arrive 30 minutes before your preferred start time to begin warming up. There will be a 15 team cap for each heat, and it will be first come, first served. If you want to ensure that you get a spot, email amy@crossfitblacksburg.com. If you would like to pick your teammate, put that in the email as well.
Please let us know if you have any questions.
Justin, after doing Annie in his snorkel & mask - in under 6 min!
Reminder: NO 5:30pm class this evening...join us at Gobblerfest!
This recipe is easy and delicious plus it contains a good deal of healthy fat. We found it on the paleodietlifestyle site. Make sure that you use full-fat coconut milk! Below is the list of ingredients you will need plus optional toppings or flavorings to mix in. Go to the link above for the instructions....
Coconut Ice Cream and Fresh Berries...
1 can coconut milk, full-fat;
2 eggs or 4 egg yolks (yolks alone will give even more richness);
Seeds from 2 fresh vanilla beans or 4 tbsp real vanilla extract.
Possible flavoring options (add any or a combination of the fallowing flavorings)
1/2 cup of your favorite berries (chopped or blended to a puree);
1/2 cup coconut flakes;
1/4 cup finely chopped mint;
1/4 cup chopped nuts;
Lemon, lime or orange zest;
3 tbsp raw honey;
1/4 cup dark chocolate chips or flakes (you can take a high quality dark chocolate and chop it yourself to your liking).
Friday afternoon is Gobbler Fest, and we're going to be there. Gobbler Fest is a welcome to students, faculty, and staff to Blacksburg, and is held along College Ave. in front of Squires and extending up towards Main St. We had a great time last year, and were able to spread the CrossFit Blacksburg love to many folks!
Because of this event, there will be no Friday 5:30 PM class. We're sorry, but we all need to be downtown preaching the gospel of CrossFit. Thanks for your understanding!
2000 meters you say?!
We don't hawk a lot of merchandise. We only sell products that we, your coaches, use and consume on a regular basis. You will never see whey protein for sale. Some would say that we're foolish for eliminating a potential sale by excluding a widely used product. But you know what? Whey messes with my system, and I'm sure it messes with other people's systems. "Well, what about egg protein?" you might ask. I don't believe in liquid food; you need to chew your nutrients. Is a clean protein shake better than a candy bar? Yes. But I'd rather that you get in the habit of eating real food. That's what we're designed to do.
So there are only a few things that we sell, other than stellar coaching. Gear is of course there, and that's for obvious reasons - to share your love of CFBB with the masses. Eggs, fish oil, ab mats, jump ropes, and foam rollers are going to round out our store. We use these products, and we want you to get healthier and better. That's why we sell them.
We received a new shipment of the Stronger Faster Healthier Omega-3 fish oil in two sizes - 6 & 10 oz. There are two flavors available - lemon & tangerine. Taste tests are available, just ask! CrossFit Oakland has a great explanation of what Omega-3 oils are all about here. We also have a regular supply of local eggs. These eggs, besides tasting super yummy, are chock full of Omega-3s.
We also have t-shirts available, and more of the women's "burn-out" ones coming in. They are great for working out in - and look sharp around town! Foam rollers will be available in the coming weeks. A foam roller is an incredibly valuable tool, and it's handy to get some mobility work done at home in the evenings. If you have never used one, just ask one of your coaches about it. You can also learn more here.
Finally, greet the new members showing up daily and help them learn the ropes. And those of you just getting started - don't be shy! Ask questions, ask for help, and have fun. And most importantly - welcome to the CrossFit Blacksburg Family!
To the McCoy sign is just an expression!!!!
There are some things you just DO NOT do in life. Don't spit in to the wind. Don't eat yellow snow. Don't stick your tongue on a frozen flag pole.
There are also some specific DON'Ts in CrossFit. When someone is getting ready to lift heavy stuff, no matter the lift, no matter the athlete (remember, your coaches are athletes too!), DO NOT go up and start chatting about the latest Games video, or ask how much fish oil you should be taking. Those are great topics, but for another time. Along the same lines, DO NOT stop to talk to someone while she's doing a WOD. She might not look like she's exerting herself, but if she's doing it right, she is. Don't distract her. DO NOT let your bar roll in to another bar, and NEVER, NEVER let your bar roll in to another bar, which then rolls in to another athlete. DO NOT leave your yucky puddle of sweat for someone else to step/burpee/grab-a-bar in/on. That's just yucky. Don't get me started about blood. And lastly, DO NOT spread chalk everywhere. It's a useful tool, but you will be doing some cleaning if there's a spill.
It boils down to paying attention, at all times, to what's going on. You are not the only one training at the gym. Yes, get focused, but be aware of your surroundings. Take responsibility for your actions, and anticipate the effect your actions might have on others.
Post your favorite/despised WOD faux pas in comments.
Leave me alone!
A little over a week ago, we had a post about enjoying the last quiet week in town...well, I hope you did, because it's officially crazy now! Kroger was completely picked over by Sunday afternoon. Parking downtown & getting a table quickly, good luck!
And yes, we will see a spike in class attendance at CrossFit Blacksburg. But just like downtown, the Summer lull is nice, but the jolt of extra energy is good for everybody. So welcome all the new and returning face over the next couple of weeks - and show them what pushing yourself at CrossFit Blacksburg is all about!
Albert (who is not just coming back!) getting all the way down on the back squat!
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.
As a 39 year old soccer mom I was hesitant to join a gym. The minute I walked into CrossFit Blacksburg I knew that CrossFit was NOT just another gym. What I found were trainers who cared about my fitness and my success to becoming a better me, a sense of accomplishment every time I completed a workout, a class atmosphere that pushed me competitively, and gave me that sense of cameraderie as we "battled" together to challenge ourselves and work harder than we thought we could. I feel that during my year at CrossFit Blacksburg I have become stronger physically and mentally, more confident in my abilities as an athlete, and healthier. I now think that I am more up to the challenge of chasing 3 kids, working full time and turning 40! CrossFit kicks my butt every time I go and I always leave feeling like I have pushed myself to perform at a higher level than I ever thought I could! I am addicted!
Kelly
