- Friday, January 17th, 2014
- by Carol
Happy Friday ya'll!! Today wraps up the Holiday Bodyweight Challenge...nice work for everyone who stuck with it! Enjoy your weekend!
Green Sliders(Spinach, Mushroom and Beef Mini-Burgers)...from Nom Nom Paleo...
1 pound frozen chopped spinach
1 tablespoon unsalted butter (or coconut oil)
1/2 cup finely chopped yellow onion (from 1/2 medium onion)
1/2 pound Cremini mushrooms, finely chopped
1/4 cup coconut cream or coconut milk
1/2 cup small-dice celery (from about 2 medium stalks)
1/2 cup loosely packed fresh Italian parsley leaves
1 pound ground beef
1/4 cup coconut flour
1 medium garlic clove, minced
1 teaspoon kosher salt, plus more as needed
1 1/2 teaspoons freshly ground black pepper, plus more as needed
1/4 teaspoon freshly grated nutmeg
2 large eggs, lightly beaten
Tomato sauce, warmed, for serving (optional)
Fleur de sel
- Thursday, January 16th, 2014
- by Carol
All Lost and Found items are going away this weekend! Please take a moment to dig through all of the L&F shelves and claim your stuff!
Happy to see everyone back in the box and training hard!
- Wednesday, January 15th, 2014
- by amy
From The BIZ website ...
Sunday was a sad day in the CrossFit Community, as many of you have probably heard about the incident at The OCT Competition. Kevin Ogar, a promising young CrossFitter, suffered a significant spinal cord injury during a snatch.
Kevin was immediately rushed to the hospital, where it was determined he suffered a complete sever of his spinal cord at T11-12. Unfortunately, he does not have health insurance, and is facing a long road to recovery. Though we at The BIZ don’t know Kevin personally, we have full faith that it will be a full recovery. Here is what one friend of Kevin’s had to say about him on CrossFit Invictus’ blog: “I chatted with [Kevin] on the phone and he said ‘Screw patience. I’m gonna have a lot of fun getting that first step back.’ That’s the kind of man he is.”
Our thoughts and prayers go out to Kevin and his family at this time. If you would like to help with Kevin’s medical expenses, a fund has been started here! It is times like this that the CrossFit community gets to really show what we’re made of as we rally together to take care of our own!
*Photo taken from Kevin Ogar’s personal Facebook
- Tuesday, January 14th, 2014
- by Jesse
Just wanted to take a moment and share my experience with CrossFit and pregnancy/birth. I know you have a lot of women who have questions about pregnancy and CF and if they ever want a testimonial, send 'em my way.
I had an incredibly positive pregnancy and birth experience. I attribute this to a few things: good health prior; an excellent and understanding birth team; and CrossFit. I was lucky enough to not have any nausea, no major cravings and though I was tired, I really felt pretty great. I never had back pain, and I had energy to work up until I went into labor. I continued WOD's up until 36 weeks, decreasing from 3 to 2x week only because I needed some extra sleep in the last few weeks. My decision to stop was a "I might never sleep again in the next year" response, and nothing else. I PR'd in my deadlift, snatch and clean in my first and second trimester. I continued pull ups until 34 weeks (and when I had to stop I was mad!). I had to scale things a bit, but the coaches always had good alternatives for me. I was fortunate to have a medical staff that accepted and supported my decision to continue with CF. I also had incredible support from the CrossFit community, especially the 6:30am class. That's not to say that non-CFer's were equally supportive. So many people told me I was crazy and questioned whether I was harming my baby. Are you kidding me? What good would it do my baby to sit around and do nothing? I learned to nod and smile and give them a "I'll take that into consideration" then let it slide right out the other ear.
What was most impressive to me, though, was the mental toughness and focus that I gained from CrossFit that helped me get through labor and delivery and allowed me to fulfill my wish to have natural childbirth. Twice during labor my midwife referenced the fact that I did CrossFit as a way to motivate me, as did my husband. It worked. During workouts, I would tell myself "I can do anything for 6 minutes..." and found myself doing the same during labor. I would count 21-15-9 through contractions and they seemed to go by quicker. I knew I was strong, and I knew I could do it, so I did.
I can't wait to get back to CFBB once the midwife clears me, for the joy it brings me and for the example it will someday set for my son. I now have new motivation- those little eyes will always be watching. My advice for expecting mamas? Do what feels best for you. You're pregnant, not porcelain.
Thank you so much to the coaches and staff at CFBB. My goals upon return are to not only return to my ability pre-baby, but to exceed that and be Rx on all workouts. I can't wait to get back!!
- Monday, January 13th, 2014
- by Jesse
Jump Rope Got You Straight Trippin...?
Wednesday January 29 at 7:30pm
Saturday February 1 at 1:30pm
Sunday February 16 at 1:00pm
1 clinic - $30
2 clinics - $45
3 clinics - $55
Email Tyler to start JUMPING today!
- Friday, January 10th, 2014
- by Carol
Happy Friday everyone! Our full class schedule begins this Monday, January 13 - look for some added class times! You can pick up a paper copy in the lounge...
Oven Braised Mexican Beef (click here for directions from Nom Nom Paleo...)
Ingredients (serves 4 to 6 people...)
2½ pounds boneless beef short ribs, beef brisket, or beef stew meat cut into 1½-inch cubes (my favorite cut is boneless short ribs)
1 tablespoon chili powder (I use Penzeys Arizona Dreaming)
1½ teaspoons kosher salt
1 tablespoon coconut oil or fat of choice
1 medium onion, thinly sliced
1 tablespoon tomato paste
6 garlic cloves, peeled and smashed
½ cup roasted salsa (I use Trader Joe’s Double Roasted salsa)
½ cup chicken stock
½ teaspoon Red Boat Fish Sauce
½ cup minced cilantro (optional)
2 radishes, thinly sliced (optional)
- Thursday, January 9th, 2014
- by amy
Need I say more?!? ...
The CFBB Holiday Bash Photo Booth! from Swell Booth on Vimeo.
- Wednesday, January 8th, 2014
- by Jesse
Physical Readiness and Endurance Class is a core strength and conditioning program designed to increase posterior chain strength through time under tension.
Ben makes his workouts hard, long, and seemingly impossible to finish. The development of a "No quit attitude" is tested and re-tested during PRE. Everything can be scaled and workouts leave classmates feeling like they accomplished something GREAT! The feeling of "I am Superman".
A review of PRE 3.0 from a couple CFBB members -
1) The biggest thing I took away from PRE was confidence, and I believe that's because you pushed me to scale less and work harder. I like that PRE has less focus on scaling to meet a time cap, and more focus on chipping away at the workout. Too often I overscale in regular classes out of fear of not finishing. Since PRE, I have scaled less and went from doing 0 workouts prescribed, to doing a handful.
2) Love the long, intense workouts. My psychological endurance is way up. The 90 minute workouts on Sunday are my favorite.
3) The community. CFBB already has awesome community, but PRE has a closer feel. Perhaps its the mutual suffering.
What PRE means to me:
I was only able to sign up for two sessions of PRE 3.0, and I did so without actually understanding what the class entailed. I approached each WOD with my fair share of hesitation and blind faith in your coaching. On both occasions, I quickly realized PRE kicks my butt way harder than my regular crossfit class and requires a whole new level of intensity and mental fortitude. So, since I don't foresee myself ever competing in CF games or competitions, PRE is my taste of being in the "big leagues." I hope my next round of PRE will be my opportunity to take the training I've done and strength I've gained to see what I can do -- my own Olympics.
Many people asked for a longer Sunday Class - They got it!!!
PRE 4.0 will start Sunday, February 2 and end Wednesday, February 26. It will be an 8 class PRE on Sundays at 2pm for 2 hours and Wednesdays at 7:30pm for 60 minutes.
Price will be $15 per class, $110 for all 8 classes.
If you sign up before January 15 - "Early Bird Special"
4 classes for $50, 8 classes for $100
CFBB "Gold" members will receive a 33% discount.
Get your mind right people, Let's have some fun in February!!!
Please email Ben to sign up at email@example.com
Cheack out the Facebook group!
- Tuesday, January 7th, 2014
- by Carol
Ready to get back on track in 2014? We will host a series of seminars: Food As Fuel! Our first event will be held Wednesday, January 15 at 7:30pm. We'll give you lots of tools and help you clean up your nutrition plan for the new year and beyond. Find the sign up sheet at the check-in kiosk. $20 per person...
Although it may not feel like it today, bikini season is just around the corner!!
- Monday, January 6th, 2014
- by Jesse
How long have you been in the New River Valley? 5 and 1/2 years
Job: Certified Health Coach and Certified Massage Therapist
Family: Husband with three adult children
When did you join CFBB? August 2012
How did you first hear about/get exposed to CrossFit? My son joined in Vermont; I walked by CFBB often on my walk into town
Do you remember your first WOD? What was it and how did it feel? I didn't know what I was doing , but it was doable! And fun!
What is your favorite movement so far? Handstand against the wall Least favorite? Hollow Rock
Favorite WOD: Nothing in particular because I just like the variety, and I like doing the workout together, with the class, with the coaches that know our names.
What sort of changes have you seen in your body, health and fitness since starting CrossFit? Lost 12 pounds, though I was not "overweight" before; toned body; increased energy, time wise and quantity wise; stronger muscles
Any advice for people just getting started? Don't overdo it; be constant in your attendance; enjoy what you're doing; and especially: focus, be aware, prevent a slip or an accident.
What are your hobbies, interests and/or talents outside of CrossFit? Hiking/camping; gardening; reading
Training... and rocking the "Amy" wig at the CFBB Christmas Party!