All of you as members of CrossFit Blacksburg have guest passes available to use to show your friends just what you're up to. These are "virtual" passes, just give us a heads up if you are going to bring someone to a class. If you do invite someone, you need to attend that class as well, and act as their host for the hour. Show them the "walking samson" stretch, etc. Introduce them to the class, and help them feel comfortable. It's our job is get them just past their comfort zone!
In addition to our regular CrossFit classes, there are a couple of other program choices at CrossFit Blacksburg designed to improve your training and overall quality of life.
Three times a week, Bryce Abbott teaches our mobility class. It is a combination of yoga and stretching techniques to improve what the class is titled - mobility! These classes are offered Wednesday 10:15 AM, Thursday 7:30 PM, and Sunday 4:30 PM. The first class is free, so give it a go!
There are also our "Supplemental" classes, offered four times a week. For the Spring they are divided into two components. One is Olympic weightlifting, the other is CrossFit Endurance. The Olympic weightlifting classes are designed to improve your form and technique, as well as to get you stronger. Improving your technique on these lifts will translate to improvement in almost all other areas of CrossFit. These classes are offered on Tuesdays at 5:30 AM and Saturdays 8 AM.
The CrossFit Endurance class is focused on improving overall endurance levels, with a strong emphasis on proper running form - running as a skill. Everybody will benefit from proper form with less injuries & increased performance. These classes are offered at 5:30 PM Thursday, and 12 Noon Friday. Note that the Thursday class replaces the regular 5:30 PM CrossFit class!!
Today is the start of the "Jackie Challenge". Over the next two days we will be establishing a baseline time, and then on Saturday February 25th we will run the finals to see how much everybody has improved. There are men's and women's beginner, intermediate, and advanced categories, and prizes will be awarded to fastest and most improved in each category. Entry fee is $30, with $20 going into the prize kitty. And yes, the finals will have a party atmosphere! See a coach to sign up, and train hard over the next few weeks! Not sure what "Jackie" is? Come in today or tomorrow to meet her! You can also follow the event on Facebook.
Ever had one of those days ... those days when you realize that you're just not going to have time to have lunch, or prepare a decent supper? What on earth do you do? Do you cave in and grab that crappy diabesity* inducing "food" product at your local crack house, err, fast food joint? Or do you go hungry? That's not always the best option either.
Prior Planning Prevents P^@* Poor Performance!! Being prepared is what it's all about! Check out your schedule, maybe even a week in advance, and do some figuring. Are there some chunks of time that are going to cause nutrition problems? Figure it out, and get ready! Because you know it's bound to happen sooner rather than later!
In an attempt to help you deal with your potential nutrition short-comings, we are starting to carry some new, yummy food products. We have samples of Nicole's Nutty Goodness, and we have a small stock on hand. These "bars" are similar to Lara Bars, except they are thinner (more like a sheet), are mostly raw and vegan (except the Whey Good flavor), are organic, and are regionally made in Charleston, SC. A 2.2 oz. package costs $3.50. Tell us what flavors you like, and we'll be sure to get more in stock!
Also, we now have local pastured ground beef and stew meat. The ground beef is sold in packages of +/- 1# and is $5.00/pound. The stew beef is in more random package sizes (anywhere from 1 to 1.75#) and costs $5.50/pound. Simply write the type of meat you've grabbed and the amount on the retail sheet, and we'll get you taken care of! The chickens are producing more eggs, so we're getting more from Griffin Farms. Hard boiling a half dozen or so goes a long way in fulfilling your on-the-go nutrition needs. Try to hard boil older eggs as they are easier to peel.
*Thanks to CrossFit Los Angeles for coining that phrase!
We do our best to keep the box clean. The gym is thoroughly cleaned three times a week, including vacuming, mopping, and cleansing the bathrooms. However, we really could use your help in keeping things tidy.
Please, check your shoes before you step on the black. There's been a serious mud/dirt issue on the floor lately, and as with many things in life, an ounce of prevention is worth a pound of cure. If you notice that you've tracked in some dirt, take your shoes off, and vacum up your mess, either then and there, or after class. If you don't know where the vacum is, your coach will be more than happy to show you where it lives. Better yet, check your shoes before you come in!
Also, please put things away, where they belong! The AbMats now live in the front corner near the Chuck, along with the medballs. Everything has a specific place, and if something gets put away where it doesn't belong, said AbMat or medball gets very upset and confused ... wait, that's me who gets upset and confused! Nonetheless, put your stuff away!
From NJ Paleo Girl, these are outstanding on the grill - simple, healthful ingredients!
I tripled this recipe for leftovers...
Don't get caught off guard without prepared food in the fridge! We buy our meat in bulk in the Spring and Fall (if you cannot do this, buy a bunch of meat and freeze what you don't need for the week). We plan all meals (at least the meat part) for the week. We take out what we need to thaw out for that entire week on Sunday. That adds up to roughly 20 - 25 lbs. of meat per week depending on what we are cooking (there are 4 of us - our kids are ages 10 and 12 so you may not need as much or more depending on mouths to feed). With this amount, there are leftovers each day so breakfast and lunch are easy to figure out. Twice per week I buy a variety of veggies so that we eat something different each night. Oasis World Market offers Fresh Fridays - fresh seafood (monster shrimp!!), fresh interesting veggies and local farm fresh eggs in case CFBB is closed. We shop there more and more since we can get quality oils, coconut milk and fresh items all at one stop. Whitney, the owner, is always willing to try to get what you are looking for. Stop in and check it out! We love those folks!
Directions:
Mix all the marinade ingredients together and coat the pork chops in oven safe dish.
Cover and refrigerate--- at least 2 hours to overnight
To Cook:
Remove from refrigerator 1 hour before cooking to allow to return to room temperature.
Preheat oven to 450degreesF and grill on medium high
Sear chops on grill on each side until golden brown (about 2-3 minutes)
Once seared, remove from grill and place back in marinade dish
Put dish in oven to cook, about 15-20 minutes.
Let rest 2-3 minutes after cooking to allow the juices to redistribute in the meat.
Why do we want you to get stronger? Why?!? Why not?
Increased muscle mass increases metabolism. After all, muscle is an organ which requires fuel (calories), whereas fat is for insulation and fuel. For most, activities of daily living are easier with an increase in strength - carrying the laundry up the steps, keeping up with your kids or grandkids, being able to help your buddy move some furniture. As we age, being stronger means less chance of falling, and continued independent living. Not strong enough to squat? Well then, you're not too far away from not being able to perform a basic bodily function without assistance. No thank you.
Remember that our goal is to make your life better, whatever that life is. Most of us will benefit from getting stronger. Period.
**THIS CHALLENGE IS OPEN TO EVERYONE**
The CHALLENGE: How FAST are you AND how much can you IMPROVE in 4 weeks?
Qualifying Day: Wed/Thurs January 25th/26th – All Classes Finals Day: Sat February 25th Entry Fee: $30 ($20 goes for prize money) Prize: Win the pot! Winner: Prizes for both most improvement and fastest times!
Prelims: Wed/Thurs January 25th/26th, All Classes Finals: Sat February 25th
Men’s Categories Women’s Categories Beg 15 pound barbell, 2x jumping Pullups Beg 15 pound barbell, 2x jumping Pullups Int 35 pound barbell, red band Pullups Int 25 pound barbell, blue band Pullups Adv 45 pound barbell, unassisted Pullups Adv 45 pound barbell, unassisted Pullups
“The Jackie”
How the Challenge Works
1. GET REGISTERED – get your name on the list and pay the $30 entry (remember, $20 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE - Wednesday and Thursday January 25th and 26th are the prelims. Set your baseline “Jackie” time. This will be the time off of which we will calculate your improvement.
3. TRAIN – CrossFit for 4 weeks with the intention of improving your “Jackie” time.
4. SHOW UP for the FINALS – Saturday February 25th. Go for YOUR best “Jackie” time!
** PRIZES will be awarded for:
• Most improvement - 1st, 2nd and 3rd place in women’s and men’s divisions.
• Fastest times - 1st, 2nd and 3rd place in women’s and men’s advanced divisions.
Rules:
• You must choose the category you are going to compete in and STAY in that category for the finals
• Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
o For example, if you compete in the Intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.
• Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the Intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.
We're half way through the month of January, which means we're half way through Gluten-Free January. How are things going for you? Are you struggling? Are you feeling any different (better I would think)?
We've teamed up with Annie Kay's to provide you with some great gluten-free products. Annie Kay's has made up some special coupons just for us at CrossFit Blacksburg. These coupons are in the "window," and are available to everyone. The coupon is $5 off a purchase of $25 or more. Pick yours up before they're all gone! Thanks so much to Paula at Annie Kay's!!
We've installed some hooks for keys below the retail sign in sheet. We figured we needed some place for you to stash them since we rearranged the lounge. Also, take a look at the new House Rules in the lounge. My favorite is #12!! It makes me happy!
60 Day Challenge - Day 60!! You're finished!! Did you make it?!?
From our good friends, the Schwartz family...we miss you guys and we like your soup!
Chicken and Pumpkin Soup with Jalapeno pesto- 11 servings
Pesto:
1 c. fresh cilantro
1 c. fresh parsley
1/2 c. pine nuts, toasted
5 cloves garlic
4 jalapeno peppers
1 tsp. lime juice
1 lime zested
1/2-3/4 c. EVOO
Rough chop parsley and cilantro. Add all ingredients in blender, start wit 1/4 c. olive oil gradually adding as needed to reach pesto consistency.
Soup:
7.5 c chicken broth
1/4 c. finely chopped jalapeno (or more...)
1-16 oz can pumpkin (or butternut squash puree if in season)
1 can coconut milk
salt and pepper to taste
precooked rotisserie chicken, skinned and shredded
1. In large stockpot combine broth, onions and jalapenos. Cook about 5 mins until onion is soft.
2. Add pumpkin and chicken, mix well and simmer 5-10 minutes.
3. Add remaining ingredients, DO NOT BOIL after coconut milk has been added.
4. Serve with corn tortilllas in bottom of bowl if desired and pesto on top. Delightful!
Two years ago I was 40 pounds overweight, and this is not a good situation for a cop. My safety was put in jeopardy on one occasion, and that was my wake-up call. I joined CrossFit Blacksburg shortly thereafter. In the past 18 months, I’ve lost 42 pounds, and have increased my strength and fitness markedly, including now being able to do 23 pull ups, deadlifting 330#, squatting 275#, and being able to run a 5K 3 minutes faster than when I was a serious runner. I’m in better shape now than while in the Marines. CrossFit is without a doubt the best workout I have ever tried.
“The Jackie”
