- Friday, October 25th, 2013
- by Carol
The Whole Life Challenge is coming to an end! And Halloween is Thursday! This recipe looks much more awesome than candy! Bacon...what else really matters?
Dark Chocolate Bacon Bites from The Primal Sophisticate...
12 slices Bacon, medium thickness (This may vary based on the length of the slices you use.)
2 & 1/2 ounces of 70-85% Dark Chocolate (I used a little over half of a 4 oz. dark chocolate bar broken into pieces. You can always add a little more if you need it, depending on how thick you’d like the chocolate coating)
Preheat oven to 350 degrees F. Lay bacon strips out flat on a baking pan and cook just until crisp, 20-25 minutes. Remove the bacon from the pan and allow it to drain and cool on paper towels. Do whatever it is you do with leftover bacon fat – if you dispose of it rather than keeping it in a mason jar for later use, I promise I won’t judge.
Once the bacon has cooled, carefully break each slice into pieces about 2 inches long. For the bacon I used, this averaged 3 or 4 pieces per slice.
- Thursday, October 24th, 2013
- by Carol
Mark your calendar! lululemon Trunk Show happens this Sunday, October 27 from noon until 2pm! The lulu ladies are bringing brand new apparel so plan to be here!
We will also host Eucalyptus Massage Therapists - these amazing professionals will be offering free chair massages. And, you can get in on coffee tastings with the Strange Coffee Company - local micro-roasters from Christiansburg - their coffee is a real kick in the pants! Finally, Erin Petersen (previous awesome client and coach) will be serving up some tastings of the Quest Nutrition Bar! Did I mention it is all free?!? CFBB will have a few little surprises, too!
- Wednesday, October 23rd, 2013
- by Jesse
If you’re working your way to the end of the WLC then you’ve already figured out the benefits of mobilizing/self massage both in and out of the gym. Spending just 10 minutes per day stretching, proprioceptive neuromuscular facilitating, flossing, smashing, and myo-fascial releasing can relieve some discomfort from long drives, working at a desk all day, or even a bad date with Fran!
If you’re not sure how a lacrosse ball or stretch band is going to help you, then check out mobilitywod.com for some do-it-yourself videos on mobilizing on your own. Also you can ask Coach Bryce before or after class for some quick tips as well. Often times it can be as easy as spending more time in a position that is hard for you, for instance the squat. To get started you can try the 10 minute squat test to see how your hips/ankles react to staying in a good squat position for an extended period. If you can’t do it, then that means you need to mobilize!
Try the 10 minute squat test for yourself:
- Tuesday, October 22nd, 2013
- by amy
This is the first installment of a new, somewhat regular, yet random series on
How We Do Things At CrossFit Blacksburg
Doors - Use the lounge door to come and go ... period. The other two front doors are for ventilation, and for entering and exiting the box while performing a workout, say running 400 meters.
Cheer - Don't put your equipment away too early. Stick around, relax, and cheer on those folks who are still training. Community is a huge part of what makes CrossFit special. While we appreciate you cleaning up after yourself, just linger for a few - there's probably something you can learn while you're hanging out!
Cheering to the end!
- Friday, October 18th, 2013
- by Carol
Mark your calendar! lululemon Trunk Show is Sunday, October 27 from noon until 2pm! The lulu ladies are bringing brand new apparel so plan to be there! We will also host Eucalyptus Massage Therapists - these amazing professionals will be offering free chair massages. And, you can get in on coffee tastings with the Strange Coffee Company - local micro-roasters from Christiansburg - their coffee is a real kick in the pants! Finally, Erin Petersen (previous awesome client and coach) will be serving up some tastings of the Quest Nutrition Bar! Did I mention it is all free?!? CFBB will have a few little surprises, too!
STUFFED SWEET POTATOES...FROM WELLNESS MAMA...
1 lb ground sausage of choice
4 handfuls of raw spinach (about one bag or bunch)
4-6 medium/large sweet potatoes
Salt, pepper, garlic powder, sage, and basil to taste
Optional toppings- raw, sharp cheddar cheese, sour cream, cream cheese
Bake sweet potatoes for 45 minutes to an hour until soft (can be done ahead of time and re-heated)
Brown sausage in a large skillet.
When it is almost browned, dice onion and add.
When onions have started to soften, add the spinach.
Saute until all are cooked and spice to taste.
When sweet potatoes are soft, remove and cut in half lengthwise.
In a large baking dish or on a baking sheet, Flatten the sweet potato a little bit and add a big scoop of the stuffing mixture to the middle of the sweet potato, evenly dividing among them.
Top with cheese (if using)
Return to the oven for about 10 minutes to incorporate flavors and melt cheese.
Top with sour cream (optional) and serve.
- Thursday, October 17th, 2013
- by Jesse
Hometown: Columbia, S.C. At least it's what I tell people since nobody has heard of Elloree.
How long have you been in the New River Valley? Been here for a little more than 4 years after spending some time in Roanoke.
Job: General Surgeon at LewisGale Hospital Montgomery, or as people know it better-Montgomery Regional Hospital.
Family: Whitney Bateman, my beautiful wife who is also a member of CFBB. 3 children, Ellie, Jake, and Adam. 1 Dog, Dobby.
When did you join CFBB? Early December 2012.
How did you first hear about/get exposed to CrossFit? How could I not have known about CrossFit? Meredith Hilmandolar works at the hospital in the Graduate Medical Education department. She was always talking about it and hyping it. I had another friend who is a member of a box in Alabama. Between the two of them I was talked into giving it a try and haven't looked back since.
Do you remember your first WOD? What was it and how did it feel? Does the baseline count? That was my intro to CrossFit. It was modified by Jesse, and it still kicked my butt. Regardless, I loved it and remembered thinking "this is something that I can really enjoy doing". I will admit that I was in such horrible shape that for several days after that intro I was crazy sore. But besides being sore I was super excited to join and get started.
What is your favorite WOD so far? Least favorite? I haven't done this one since just after I started xfit, but I like Linda. I also really enjoy the Memorial WOD's and the open WOD's. They're pretty tough, almost ridiculous at times, but I like the challenge. My least favorite is Karen. Seems easy, right? 150 wall ball shots. Well, 150 wall ball shots later, and I don't want to walk for a few days.
What sort of changes have you seen in your body, health and fitness since starting CrossFit? When I joined I decided to eat paleo [mostly ]. CrossFit and eating paleo have helped me to lose around 36 lbs and counting. I was having some blood pressure problems, not so bad that I needed meds, but I was getting to the point where that may have been a reality. Blood pressure is better now though. I just generally feel better and I can do things I could never do before. Couldn't do even one pullup when I started. Now I can string at least a few together. My mile time is sub 8 minutes. I don't know if I've ever run a mile that fast, even in my rugby playing days. The list goes on and on. I'm amazed everyday about the changes that occurred in my fitness thanks to CrossFit.
Any advice for people just getting started? I think the biggest thing to remember is scaling. Just show up prepared to work hard, and let the coaches to their job. Listen to the coaches about scaling and be prepared to check your ego. Rome wasn't built in a day.
What are your hobbies, interests and/or talents outside of CrossFit? I spend a LOT of time at work. However, I became certified in SCUBA a couple years ago and really enjoy that when I have time. I love the movies...I'll watch anything once. I like to read as well.
Looking good, Dr. Fowlkes!
- Wednesday, October 16th, 2013
- by amy
Today is my 43rd birthday. That in and of itself isn't that big of a deal (although I really do like the idea of the birthday month celebration!). What is really important is that five years ago today, I decided to open up my garage to start training people. Jeff Tincher of CrossFit Fairfax had planted the seed of an idea a few days prior, then Neil & Carol gave me the big push while drinking wine on the evening of my birthday. They insisted that training people, and opening a gym, was a legitimate reality that I needed to embrace. I did, and here we are today, five years later.
The list of people who have made CrossFit Blacksburg what it is today is a mile long, and I won't even try to name everyone. However there are some special people I'd like identify: Neil - for supporting me, and putting up with my nonsense; Carol - your encouragement, dedication, and tireless work has meant the world to me; Jesse - your determination to provide the highest quality coaching available has lift me up in my times of doubt; Marsha - you've been with me since early January '09 ... thanks for your belief. John Burch, Jennifer Shoskes, and The BIZ ... Coaches ... Clients ... Visitors ...
I never thought the little gym that could would be where we are today. As I type this, I am quite honestly surprised at the emotions. You all are my family.
Old school Fran finals with Johnny and me, and Jesse & Neil looking on. The old space ... you know you've been around if you remember this spot!
- Tuesday, October 15th, 2013
- by Jesse
Come by the box this evening at 7:30 pm for our first ever Inov-8 Trunk Show! The Inov-8 rep will be at CFBB with 50 pairs of shoes (different sizes, models) to do fittings, answer questions and help find you the right shoe. Runabout Sports is partnering with us on this event, and you will be able to purchase your shoes from them while you are there. You might even win a free pair!
Inov-8s are well loved within the CrossFit community, and they have models for every kind of athlete and every kind of training. Check out their website for more information, or ask one of your coaches! This is a great opportunity to get fitted by the experts for the right pair of shoes for you. And a good pair of shoes can make a WORLD of difference in your training!
See you tonight!
Nice Inov-8s Neil!
- Monday, October 14th, 2013
- by Carol
If you are like me, you gaze in horror at photos of children around the globe with bloated stomachs, ribs pushing through their skin and vacant looks in their eyes. We are appalled and ask, “What can we do!”
Do we ask ourselves the same question about the 1 in 4 children in the United States who live in ‘hunger insecurity’ … meaning they do not know where/when they will get their next meal. It is heart breaking to think that in a country as rich as ours, there are families with no food, or parents who work and still don’t have enough money to buy enough food to last to the next paycheck. Many parents just don’t eat so their kids can have a meal. In order for some children in Blacksburg to have two good meals on the weekend, schools and churches provide children with backpacks filled with food to take home.
Back to my question, “What Does Hunger Look Like?” It is not just the person on the side of the road with a sign saying “no food.” It could be a co-worker who always says they are too busy to take a lunch break, the child who loads his/her plate at school and maybe pockets some ‘for later,’ and the 1200 plus family units who swallow their pride and visit the NRV Food Pantry once a month. Many have jobs, but if you make even $10/hour you can’t afford to feed yourself, let alone a family.
Check out this trailer: A Place at the Table. http://www.magpictures.com/aplaceatthetable
It will be shown in its entirety on October 22 at 7:15pm at Northside Presbyterian Church on Progress Street. All are invited …. Bring a can of food.
So CFBB, let’s all be generous and share what we have with others by supporting the FITNESS STARTS WITH FOOD drive. There are lots of healthy choices you can bring to share….just stay away from sugar and processed stuff. The food drive will start on November 1 and last through December 20th. Stay tuned for details. Find our Facebook event page here and join up...
And keep your eyes open to “hunger around you.” When you share food, share yourself as well!!
- Friday, October 11th, 2013
- by Jesse
Another Community Challenge...?
We were close, VERY close to having all 100 people engaged in The Community Challenge. 96% earns us an A, but can we achieve an A+? Coaches Ben & Tyler are safe for now, BUT a new challenge will be announced very soon. Will you do your part in giving each of these coaches the ultimate penalty? Stay tuned for more details...
Lazy Chicken and Veggies (2-3 meals)
12-16oz Chicken (fully cooked)
3 heads of Broccoli (chopped)
2 Bell Peppers (chopped)
1/2 Onion (chopped)
Garlic, Salt, & Pepper to taste
*NOTE: The Wholly Salsa® Guacamole & Spicy Pico dip used in this recipe lists Calcium Citrate as one of its ingredients and is therefore, NOT WLC COMPLIANT at the Advanced level. This portion of the dish is optional. There are many substitutions e.g. MAKE YOUR OWN GUACAMOLE!