The chilly weather is here! BOOO!!!! BUT, we will be getting new hoodies in for fall/winter! You will need to PRE-ORDER yours - find our table set up in the lounge with some samples of colors and the design. Ladies' colors: Charcoal/White or Grape/Orchid; Mens' colors: Black/Red or Navy/Turquoise. Fill out the signup sheet with your name, color choice and size and we'll take care of the rest. Each hoody will sell for $40 and should arrive by the end of October...please place your orders by next Friday, October 18th!
On squat days, you may have noticed some of our athletes sporting neoprene knee sleeves, and wondered why. In addition to looking awesome, knee sleeves serve an important purpose in athletic performance. They support the knee by giving added stability and help keep the knee joint get and stay warm. The compression not only makes squatting more comfortable, but can also help you lift heavier weights. As coach Ben says it is like "squatting with magic." If you’re performing a lot of heavy full-depth squats the knee sleeves can help you feel better during and after workouts.
Measure the knee mid patella with the leg straight. If tight competition fit is desired, order one size smaller than the Rehband recommended size chart.
Small - 30-33mm
Medium - 33-36mm
Large - 36-39mm
XL - 39-42mm
They are currently priced at 38.95 each, but remember you have two knees! If you have any questions about the performance and wear of the knee sleeves feel free to ask any of our coaches, and if you're definitely interested in ordering a pair, email Bryce at recentvintage -at- gmail.com. If enough people sign up to order we could get a bulk discount.
Here's an interesting video recently osted by CrossFit. While all video footage is from CrossFit Games competitors, aka professional CrossFitters, the message is a good one to hear. I especially like Jason Khalipa's comment regarding the definition of beauty and what he hopes his young daughter will learn; that there will be a cultural shift from how someone looks aesthetically to how well that person performs.
This food tasting/sharing of ideas event is for everyone in the CrossFit Blacksburg community, so get your butt to the box at 5:00 PM on Sunday, October 6 to get in on all the goodness! The more people that are exposed to these great foods and recipes, the better chances are they will change their habits and reap the rewards of a healthy diet.
Here is your opportunity to arm yourself with some great new ideas that will give us that push for the second half of the Challenge. Please ensure that all dishes are WLC-Compliant for the Advanced (Rx) level (do your homework!). Door prizes as well as prizes for the best Entree and Side Dish are in order. Come by Sunday night at 5:00 PM if you want to taste some of the best healthy, WLC-Compliant food around – and best of all you won’t lose any points!!!
1 whole, large chicken
2 Tablespoons ghee or your fat of choice
½ white onion, minced
3 garlic cloves, crushed
1½ cups apple cider vinegar
½ cup tomato sauce or crushed tomatoes
2 Tablespoons tomato paste
3 Tablespoons honey (optional)
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon Tabasco or hot sauce
There's been a buzz going around the box that Runabout Sports, our local sporting goods/shoe store, will soon be carrying Inov-8s in store. This rumor is TRUE and it is great news for CrossFit Blacksburg!
We are partnering with Runabout Sports to bring you an Inov-8 "Trunk Show" on TUESDAY, OCTOBER 15th from 7:30-9:30 pm. The Inov-8 rep and staff from Runabout Sports will be at CrossFit Blacksburg with samples of Inov-8s various training shoes. You will be able to try on different types and styles and get advice from the Inov-8 expert. If you have been hesitant to purchase online, or looking for a new training shoe, then this is the perfect opportunity to get fitted for the RIGHT shoe. And the right shoe can make a huge difference!
So, mark your calendars for Tuesday, October 15th and join us at the box. You might even win a pair of free shoes! If you have any questions about Inov-8s before then, then ask your coaches or check out their website here.
Join us this Sunday for the Whole Life Challenge Potluck! This food tasting/sharing of ideas event is for everyone in the CrossFit Blacksburg community, so get to the box at 5:00 PM to get in on all the goodness! Here is your opportunity to arm yourself with some great new ideas that will give us that push for the second half of the Challenge. Please ensure that all dishes are WLC-Compliant for the Advanced (Rx) level (Bring a recipe!).
Will you win the prize for the best entree or side? Have you been entering your daily reflections? If so, you have increased your chances of winning the following:
1 month Silver CFBB Membership
1 month Bronze CFBB Membership
Assortments of fun CFBB gear/retail
Come by Sunday at 5:00 PM if you want to taste some of the best WLC-Compliant food around – and best of all you won’t lose any points!!!
You don't need to be at the gym to mobilize and make yourself more supple. You can do it at home, and even while traveling!
Fill your mobilizing toolbox with a foam roller, a pull up band, a few lacrosse balls, and a tiger tail. Other than having your own massage therapist, that's all you need to become more flexible!
You all should have pretty good exposure to foam rollers; great for quads (front of the thighs), IT Band (outside of the thighs), and all sort of muscles on your back. The pull up band can be used as a strap on your foot for various hamstring and calf stretching, as well as shoulder stretching. A solo lacrosse ball is great for getting in to those smaller places - calves, bottom of the foot, around the shoulder blade, and in the front of the shoulder; and two lacrosse balls taped together work wonders on either side of your spine. Then there's the tiger tail - perfect for some on the go massaging; it's great for travel and will easily fit in to any suitcase.
1 medium pie pumpkin, peeled and cut into 1/2″ cubes
1 large sweet potato, peeled and cut into 1/2″ cubes
2 Tbsp coconut oil, melted
2 lb ground turkey
1 lb ground beef
2 onions, finely chopped
6-8 celery stalks, chopped
8-10 cloves garlic, chopped
3 bay leaves
2.5-3 Tbsp chili powder, to taste
1.5 Tbsp cumin
1 tsp cinnamon
1 tsp nutmeg
2 tsp cocoa powder
1/4 tsp cayenne (optional, or substitute fresh hot peppers for more heat)
1.5 Tbsp chopped fresh basil
1.5 Tbsp chopped fresh oregano
3 Tbsp fresh chopped cilantro
1 bag/bunch fresh spinach, chopped
3 small cans diced tomato (15oz)
1 can tomato paste (6oz)
2 cups pumpkin puree (fresh puree can be made by blending some extra roast pumpkin, or use canned)
1/2 tsp salt, to taste
1. Toss pumpkin and sweet potato with oil. Spread on baking sheet lined with tin foil and bake at 350F for half an hour or until soft and starting to brown. Turn on broiler to get a bit browner with some crisp bits (approximately 6-7 minutes).
2. Meanwhile, brown turkey and beef with garlic, onion, celery and bay leaves in large pot at medium-high heat. Stir only occasionally to not break up the meat into too small of pieces.
3. When meat is browned, add chili, cumin, nutmeg, cinnamon, and cocoa. Stir and cook until fragrant, about 3-4 minutes.
4. Add tomatoes, tomato paste, pumpkin puree and salt. Bring to a simmer and then reduce to low-medium heat. Simmer 15 minutes, until celery is soft, stirring occasionally.
5. Add basil, oregano, cilantro and chopped spinach. Finally add pumpkin and sweet potato. Stir to incorporate and serve!
Visiting CrossFitters should email or call us prior to attended a class. Drop in fees start at $20.
Things We Hear
My weight has yo-yo'd between 200 and 230 for the last 10 years or so. Translation: between 20 pounds overweight and "Damn, you're fat." With moderately high blood pressure and elevated cholesterol levels, my doctor tried to get me on medications for both - while I was in my 20's! Enter CrossFit Blacksburg. I started out training twice a week for six months and noticed some solids gains in my strength and conditioning. When 2011 rolled in, I decided to challenge myself to come in even more frequently, and my times have continued to come down and my lifts keep getting heavier. When I actually began to eat somewhat "paleo," my weight started to come down too - I'm at about 190 right now, and I haven't heard another peep out of the doctor about those pills! At 32 years old, I'm as fit as I've been since high school, WAY stronger, and I'm still improving each week.