- Friday, April 13th, 2012
- by Carol
Now is the time to pick up fresh greens at the Blacksburg Farmer's Market...visit Stonecrop Farm for a dazzling array of chard/kale, salad greens and spinach. All greens are washed and ready to eat - Gwynn and Robert are super people!
Stonecrop Farm's Signature Braising Mix...
This recipe turned out great the other night and it didn't take very long once the ingredients were assembled. Saute up the braising mix to serve as a side...
Pecan-Crusted Pork Chops with Sauteed Apples and Vidalia Onion: recipe/shopping lists are on the freezer!
6 thick-cut pork chops - pastured, bone-in are best (try Weathertop Farm - they are taking orders now for Fall 2012/Spring 2013 pastured pork and they sell out quickly...plus they have an outstanding website! Check it out when you get a minute...)
3 or 4 apples - peeled, cored and chopped
1/2 large sweet onion, chopped
1 cup or so processed pecans
EVOO - 4 or 5 TBSP
Seasoning of your choice - I used Penzey’s Bangkok Blend
Preheat oven to 300. Mix your choice of seasoning with 4 or 5 TBSP EVOO in a large bowl. I used all of the ones above together with some salt/pepper. Add the pork chops to the bowl and coat each one with the mixture. Heat a saute pan with EVOO and brown each chop then put them into a baking pan. Then, saute the apples and onion briefly in the same saute pan. Top each chop first with the processed pecans and press down firmly to form the crust. Then, top each the apples and onion and a pat or two of butter. Bake for about 30 to 45 minutes. The lower heat keeps the chops juicy and tender.
- Thursday, April 12th, 2012
- by amy
This post comes from Becca Borawski, former coach at CrossFit LA, and current managing editor of Breaking Muscle. This e-zine, if that's the right word, is a great source of information and interviews about not just CrossFit, but various martial arts, general fitness, and life. Check it out! Anyway, this blog is about giving yourself a gut-check, but not about slacking off. I'm 41 years old. I'm stronger than I've ever been, however I need to be smart. I just can't train the way I did even 5 years ago. Becca speaks words of wisdom.
I mentioned here on the blog in passing last week that one thing I've learned over the last six months is the purpose I've been training with for the last...oh, ten to twelve years is no longer suitable for my actual goals and the rest of my life. I've come up against a series of injuries and chronic situations that if I continue to train as I've always trained, will continue to bother me as they have been bothering me, or in fact, might get worse.
I talked with my yoga instructor at length about it a while back. I told her it's hard for me to dial things down and still feel like I accomplished something. I'm used to (literally) destroying myself in a workout. So as a result I end up going too hard, even when I don't think I am, injuring myself, and then having to take a break. And then repeat that cycle...for the last nine months.
My yoga teacher drew me a picture of a thermometer and asked me to imagine my range of 0-10 in terms of workout intensity on the thermometer. She suggested it wasn't that I needed to scale back my workouts, but that I needed to shift my entire scale of 1-10 to a different place on the thermometer. That my old "7" was maybe my new "9" and therefore shouldn't be visited as often. And maybe my new "7" was like my old "5," but instead of beating myself up over "only" working out at a 5-pace, what I really needed to do was recalibrate and let my 7 be my new 7.
Maybe it's silly, or simple, but that kinda blew my mind.
What I needed was to reexamine the situation and see recalibrating not as letting myself off the hook, or failing to be what I "used" to be or am "supposed" to be, but instead see it as taking care of myself for who I am right now.
I plan for this vessel, my body, to last a really darn long time. I need to start acting that way.
Ryan recalibrating to being a dad. Looks like he's doing a great job!!
- Wednesday, April 11th, 2012
- by amy
... yep, you guessed it, endurance athletes. According to this study, excessive endurance training leads to elevated levels of cortisol, a stress hormone. I'm not picking on endurance athletes (much), as I used to be one myself. Do you love those long hard bike rides? That's fine, but realize that you're doing it for the enjoyment, and not for the health benefits.
These data suggest that repeated physical stress of intensive training and competitive races among endurance athletes is associated with elevated cortisol exposure over prolonged periods of time. These findings may have important implications with regard to somatic and mental health of athletes which should be investigated in future research.
Check out the synopsis here at Psychoneuroendocrinology (no, I didn't make that up!). To view the complete research article, you need to sign in to ScienceDirect.
In effort to lower your cortisol levels as much as possible, ALL of our T-shirts are on sale for $15! We're going to be getting a new order in next week, and we need to make way for the new gear! Get yours now!
Andrew H., husband of Sam H., representing CFBburg on Iwo Jima - he's in the Navy stationed in Japan
- Tuesday, April 10th, 2012
- by Jesse
From CPM Fitness:
I Have To "Get In Shape" Before I Start CrossFit.
If I had a nickel for every time someone told me this, my wife wouldn't be driving a Honda:-) At first, I try to put myself in the other person's shoes to understand where they are coming from. And then I realize that this statement doesn't even make sense.
Can you 'get in' CrossFit shape by doing the treadmill, bench press, bicep curls, etc...??? Can you 'get in' basketball shape by swimming? Can 'get in' a size 4 jeans by eating McDonalds hamburger and fries everyday for lunch?:-O Let's break this down logically and show you the truth so you will have some ammo the next time one of your friends or acquaintances tries to give you this B.S.
: If they are currently working out, apparently what they are doing now is not working, because if they are not in regular shape then how are they going to get in 'CrossFit Shape'? And if they are not working out then obviously the good ole' regular gym is not working either. And you know the old saying, "If you do the same thing over and over and expect a different result that is the definition of insanity. So it sounds like they are the insane one's.
: It doesn't matter what kind of shape you are in when you start CrossFit. Everyday, every movement, every workout is 100% scalable. And what we mean by scalable is you can adjust the weight, the movement, time, reps, anything according to your current level of FITness. Our goal is to have you complete each workout successfully (safety 1st and effective 2nd).
: COMPARED to what?!?! Truth is, you cannot get in shape for CrossFit at any gym on your own. In fact, even if you go to CrossFit for a very long time, you may not be 'in-shape' for CrossFit as it takes tremendous dedication, diet, skill and time. Yet, you will find success in CrossFit workouts as you can do things you have never done before in your life physically. Frankly some of the people at CrossFit are in freakin' unreal shape with strong muscles, massive lung capacity and big hearts…I do not know how you get that from a few sets of bench press with 4 minute rest in between, a set of 12 curls, some flashy mirrors to watch my form, and a cushy mat in the corner to work my abs.
: Look, the only way your friends are going to really come is if you walk the walk. That alone will weed out the winners from the people that are just all talk. So if you want your friends to come to CF and believe what you say, then you better be right on par with how great you are explaining CrossFit to your friends.
CrossFit is the truth. It will test you physically, emotionally and mentally. There is no easy way to the top. And that applies to CrossFit. CrossFit provides the structure, progressive setup, commardie, challenge and fun that is missing with these kind of people's lives. Understand that it is hard for someone to look at you with all this success you have had and then they look in the mirror and see all the flaws they currently have. Level with them. Tell them how hard it was for you to get started and enlighten them how great it is to be in this place you are today. Talk about how motivated, excited, confident you are. What was your reason for starting CrossFit? Is it still the same?
- Monday, April 9th, 2012
- by amy
CrossFit is ... constantly varied, functional movements, performed at a high intensity.
The intensity is the key. We talk a lot about the exercise cliff ... that's where we want you to be, but we don't want you to fall off the cliff. Falling off the cliff represents getting dizzy, passing out, getting sick, or getting hurt. None of those are the goals of a workout. However, they do happen, and they happen when someone isn't paying attention, either to their surroundings, or to their bodies.
You are ALWAYS responsible for yourself at the box. If you feel like you're about to stumble over your cliff, or just that something bad is about to happen, pull in your reigns. Push yourself, yet realize that you are your own governor.
- Friday, April 6th, 2012
- by Carol
Look for your shopping list/recipe sheet on the freezer today! We've got plenty of eggs and beef in stock...
Still a favorite in our house - if you aren't fond of regular deviled eggs, try these! From Mark's Daily Apple, the ingredients are simple! We make them with a dozen eggs rather than just 2 - you can use less avocado for larger batches...
2 hard boiled eggs
1 teaspoon hot sauce (or more to taste)
1/2 teaspoon lime juice
salt & pepper to taste
And from Paleo Spirit, Chipotle Barbacoa Beef in the crockpot:
6 lb. beef roast (cut into 4 or more large pieces, fat trimmed) or stew beef...
3 tablespoons oil (ideally coconut, ghee, lard, tallow)
1/2 cup apple cider vinegar
6 tablespoons lime juice
1/2 can chipotle peppers in adobo sauce (approximately 6 peppers)
8 cloves garlic
2 tablespoons ground cumin
1 tablespoon dried oregano
1 tablespoon ground black pepper
1 tablespoon Celtic sea salt
1/4 teaspoon ground cloves
1 1/2 cups chicken or beef stock
5 bay leaves
2 juniper berries (optional)
- Thursday, April 5th, 2012
- by Jesse
Some of you are chronic lurkers, some of you only occasionally check the blog, and the rest of you, let's not go there. Staying connected and informed with our blog and the blogs of other affiliates can only help to optimize your experience in the gym. One extremely useful resourse is the Exercise & Demos tab accessed from the crossfit.com main page. There are a plethora of demos and lectures there that can help enhance anyone's CrossFit experience. Check it out: http://www.crossfit.com/cf-info/excercise.html
- Wednesday, April 4th, 2012
- by amy
Don't say we haven't been trying to warn you. "But I want my child to have a normal childhood, where we make cookies, and cakes, and pies, and muffins." And maybe an early grave. Overly dramatic and sensationalizing? Perhaps not.
This week on 60 Minutes, Dr. Sanjay Gupta reports on new research coming out of some of America's most respected institutions, which find that sugar-- the way it's being consumed by Americans today-- is a toxin. And it could be the driving force behind some of this country's leading killers, including heart disease.
Watch the segment and/or read the script here.
Now that's my kind of sugar - the girls call it Nature's candy!
- Tuesday, April 3rd, 2012
- by amy
We periodically encourage you to get a subscription to the CrossFit Journal. It's only $20 per year and it's a bargain at twice that.
Last week there was an article called "The Cost Of CrossFit", about a 65 year old mans journey into CrossFit. It's a free download and a quick read, but well worth it. And if you have never read it, read "What is Fitness" by Greg Glassman, one of the first Journal articles. While you're there check out the site and go ahead and subscribe. It's well worth it!
- Monday, April 2nd, 2012
- by Carol
New boxes arrived late yesterday at CFBB!