- Friday, January 31st, 2014
- by Carol
Here is a great blog post from Serious Eats - the topic is making soups without a recipe...
Spicy Carrot and Ginger Soup With Harissa:
8 tablespoons extra-virgin olive oil, divided
1 medium leek, white and pale green parts only, finely sliced (about 1/2 cup)
1 small onion, chopped (about 1 cup)
2 cloves garlic, thinly sliced (about 2 teaspoons)
1 (2-inch) knob of ginger, peeled and finely chopped
1 teaspoon ground cumin seed
1/2 teaspoon ground coriander
1 to 2 tablespoons harissa paste (see note above)
2 1/2 pounds carrots, peeled and roughly chopped
1 1/2 quarts low-sodium homemade or store bought vegetable or chicken broth (see note above)
1/4 cup pine nuts
2 tablespoons chopped fresh parsley leaves
1 tablespoon zest and 2 tablespoons juice from 1 lemon
-Heat 2 tablespoons olive oil in a large saucepan over medium heat until shimmering. Add leeks, onions, garlic, and ginger, and cook, stirring frequently, until vegetables are softened but not browned, about 5 minutes. Add cumin, coriander, and harissa paste and cook, stirring constantly, until fragrant, about 1 minute. Add carrots and stir to coat in spice mixture. Add broth (see note above), season with a pinch of salt, bring to a boil, reduce to a bare simmer and cook, stirring occasionally, until carrots are completely tender, about 20 minutes.
-Meanwhile, heat 2 tablespoons olive oil in a small skillet over medium heat until shimmering. Add pine nuts, reduce heat to low, and cook, tossing and stirring constantly, until fragrant and nutty brown, about 10 minute. Transfer to a bowl. Let cool for a few moments, then stir in parsley, lemon zest, and a pinch of salt.
-When carrots are tender, transfer half of soup to a blender. Start blender on lowest speed and slowly increase speed to high. With blender running, slowly drizzle in remaining 2 tablespoons extra-virgin olive oil. Transfer soup to a clean pot, pressing it through a fine mesh strainer or chinois if desired. Repeat with remaining soup and 2 more tablespoons olive oil. When all the soup is puréed, season to taste with salt and whisk in lemon juice.
-Serve soup immediately, topped with pine nut and parsley mixture.
- Thursday, January 30th, 2014
- by Jesse
From Coach Cassidy...
It’s no secret that I love the barbell. If you’ve been at CFBB for awhile, you know that I’ll be in the box every time that CrossFit Total is programmed. Lifting weights is what I know; it’s what I’m good at. The barbell is definitely my comfort zone.
As a result, it’s probably no surprise that running is not in my comfort zone. In fact, running makes me very, very uncomfortable. If you could hear my internal dialogue while I run, it would sounds something like this:
“Alright, nice and slow, get a good pace going.”
“Why do I already have a stitch in my side?”
“You can do this, it’s only been 200 meters!”
“How am I supposed to be breathing? When do I exhale? Should I inhale through my nose or my mouth?”
“Why is everyone else so fast?”
“People do this for fun?!?!”
“Thank goodness that’s over!”
So, in the spirit of full disclosure, I have spent most of the last… 15 years of my life… avoiding running. And then, a few months ago, I decided to take the plunge and sign up for a half marathon. Yes, you read that correctly. Little Miss Barbell is going to run 13.1 miles. In April. And my goal is to run them all.
Why do a half marathon? Why not stick to what I know? Isn’t the amount of running that we do at CFBB enough for me? All good questions.
But I’m doing it because, for me, it’s what I need to do. It feels impossible to me. It is really, really scary. But I need to step outside of my comfort zone and challenge myself, to prove to myself that I CAN do it. I’ve spent enough time with the barbell; it’s time for me to take on the one thing that I’ve avoided for so long. I just need to jump in head first!
So, what’s YOUR comfort zone? Maybe you stepped out of it just by walking in the doors at CFBB. Nice work! Your courage is inspiring. For that one hour of your day, your comfort zone is demolished, right? You do things that are uncomfortable, you’re on the edge. Your internal dialogue probably sounds a lot like mine, above.
But what’s the result of stepping outside your comfort zone and stepping into the box? You walk out stronger. You walk out proud. You walk out accomplished. It’s worth it… it’s why we keep coming back!
- Wednesday, January 29th, 2014
- by Jesse
Ever notice someone who:
"is not very confident?"
"can't lost weight?"
"is always late?"
"is really bad at something?"
"never has enough money?"
What's "important" to you?
Focus on the positive and you can not only achieve it; you can become it!
- Tuesday, January 28th, 2014
- by Carol
Marsha has been training with CFBB for 5 years today! What an inspiration to all of us...thank you for being amazing, Marsha!
- Monday, January 27th, 2014
- by Carol
Have you ever wondered how to find a new doctor, or a lawyer, accountant, builder, veterinarian, web designer, etc…or a new place to eat lunch or buy this or that? Chances are that you can find the solution by looking at the person ‘suffering’ next to you during your next WOD. And who would you rather hire or support - a stranger or someone you train with and see working hard to be healthy and fit? Our CrossFit athletes kick ass in and out of the gym and many are local business owners or professionals in their field of training. Many of us have multiple businesses/sources of income and also want to spend our hard earned money close to home for whatever good or service we require...
CFBB is going to start a CrossFit Blacksburg ‘Members’ Community Directory so that any of us needing this or that can have a solid place to look within our great CFBB community. Many of us don’t even know what each other does…for example did you know that Coach Cassidy is also a high school sports coach and a Kitchen and Bath Designer? Amy and Neil own CFBB but Neil also sells flooring products…I am a manager at CFBB but Sean and I also own a Design and Construction company. The list goes on and on…
Look for an email this week asking you to become part of our Community Directory!
- Friday, January 24th, 2014
- by Carol
We have plenty of grass-fed stew beef in the freezer - try this recipe! From Paleo In A Pinch
4 cups beef broth
2 cups red wine
1 small can tomato paste
3 lbs. 100% grass-fed beef stew meat
1 yam, peeled and chopped
1 large onion, chopped.
2 cup carrots, peeled and chopped
2 cup celery stock, sliced
1 cup mushroom, chopped
1 Bay Leaves
2 sprigs of fresh thyme, or 1/2 tsp dried
2 sprigs of parsley, or 1/2 tsp dried
salt & pepper
It’s as easy as 1, 2, 3……!! In a large crock pot, stir beef broth, wine and tomato paste until combined. Add all remaining ingredients. Cover. Cook on low 7 hours.
- Thursday, January 23rd, 2014
- by Jesse
Its that time again... Time for more mobility homework! Whether you are new to CrossFit or a long-time veteran some self-maintenance can go a long way in helping you feel and perform better. For this edition we are focusing on your thoracic spine and quads. In the video below Kelly Starrett shows off some nice techniques for opening up in key areas (t-spine and quads) by using two LX balls taped together. While a foam roller will work as a substitute, we highly suggest you try it with the double LX balls either at the gym or at home.
On a related note, don't forget CFBB's newest mobility series starts on Tuesday 1/28 at 10am, and will run for 8 weeks. During the 8 week course Bryce will teach you how to mobilize more efficiently for CrossFit, and for whatever life happens to be throwing at you. 10 hours in a car? 150 wallballs? Better squat positioning? Tools to deal with all this an more will be uncovered as you learn to Mobilize to be Better at Life. To get some hands-on and in-person mobilization action contact Coach Bryce (firstname.lastname@example.org) and he'll get you signed up!
Try these mobilizations and post results to the comments section!
- Wednesday, January 22nd, 2014
- by Jesse
Time to up the ante!! Several of you have asked us how to train extra days during the week when you have the time. Let’s face it – life is unpredictable but sometimes we are granted that coveted bit of time during the week. Why wouldn’t you up your game at the box?
The ANSWER?!? The CFBB Punch Card! Only available to you, our amazing clients, are two forms of the punch card option. You can choose from either a 5-day or 10-day Punch Card – the punch cards each have a manageable expiration date and allow you to come to more classes during the week than your membership will allow. You can use the extra days for CrossFit Group classes anytime from Monday through Saturday however, you must hold a current CFBB membership to purchase the Punch Card. Why wouldn’t you train more when you are able? Really – it’s a great option…swimsuit season is just around the corner…just sayin’
- Tuesday, January 21st, 2014
- by Jesse
PLEASE NOTE: THE KIPPING SEMINAR FOR TONIGHT AT 7:30 PM HAS BEEN CANCELLED AND WILL BE RESCHEDULED. STAY TUNED FOR INFORMATION REGARDING OUR EVENING CLASS SCHEDULE AS WE WATCH THE APPROACHING STORM.
Hey! Have you checked out the new schedule?
We have many new offerings, including a NEW 3:30pm ALL LEVELS class Tuesdays and Thursdays AND a COMPLETELY NEW line-up for Saturday mornings. Be sure to check the schedule before coming in to CrossFit Blacksburg to ensure you get the most out of your training!
- Monday, January 20th, 2014
- by Carol
Time to get registered for the 2014 CrossFit Open! Why wouldn't you?!?
From CrossFit HQ...
We’re here to give you many of the essential dates leading up to the 2014 Reebok CrossFit Games.
Open registration will begin on January 15. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. More information on the competition details for Individuals, Masters and Teams will be released later this week.
The second stage of the season, the Regionals, will be held over four weekends. Over the course of three days, the fittest men, women, and teams from every region will prove their fitness.
Regional event details, including venue, hotel and ticket information, will be shared later in January.
Dates and event details for the 2014 Reebok CrossFit Games will also be released in January.
Volunteers are a huge part of the Games season. More information for those interested in being behind the scenes will be released in February.
Wondering about how to compete? Stay tuned. A separate article covering the different stages of competition will be released in the next few days.