Today's workout is in honor of Joshua Luke Morris (4/27/2003 - 2/24/2008). Josh was a classmate of Erin's, and she created this workout in the summer of '09, when she was 6 years old. She realized that CrossFit honors people by creating workouts, and she was dead-set on making a workout for her friend. In true hero/memorial fashion, it's a doozie! Think of the person for which the workout is named, and push harder; harder than you thought you could. That's what it's all about!
It's no secret that we think all women should be strong! Some, however, say they don't want to bulk up...which is just fine, because you don't need to bulk up to be strong. But you do need to lift heavy weights!
Everyday Paleo is one of our favorites sites/blogs. Sunday featured a post called "Women & Muscle" that addresses this very topic, and everybody should read it. Here's an excerpt.
Women and Muscle
This one is for the ladies. Gentlemen, see you next time.
I’m generalizing here, but an average workout for for the typical female Globo Gym client consists of 30 – 60 minutes on a cardio machine or cardio class of some sort, followed by 10 – 15 minutes of “core” work. If the path from the cardio equipment/class passes too close to the barbells, they must walk very quickly so as not to wake up tomorrow morning with 20 inch biceps and a full beard. Okay, I’m being facetious, but this is a frustrating problem for many a trainer.
Read the whole article, it's worth it. And take some time to explore the rest of Everyday Paleo, lot's of good recipes and articles.
Christina is one of the smallest, and strongest, women in the box!
Someone interested in CrossFit Blacksburg asked me today about programming ... as in how we do it, do we explain the different energy pathways that are targeted, mixing in other body-part workouts, etc. That was a loaded question!
Instead of trying to condense 10+ years of education and a combined 29+ years of experience in to a paragraph answer, we're likely to refer you to the CrossFit Journal. At a measly $25/year, it's a phenomenal resource for all the is CrossFit and fitness.
And our very own John McBrien is featured today as well. McB, you've made us all proud!
20 people in yesterday for the 9 AM only class of the day....and what a day it was. The buy in was a reduced version of the original workout scheduled for the day, and more than one was heard to say..."that was the warmup?!" The main event was a new hero workout named in honor of Scott Morrison, US Army. And after half an hour or so of wall ball, box jumps and kettle bells, we were all thankful for the sacrifice all of our American Heroes have made.
So two great workouts in one class....ready to grill and eat the rest of the day!
Today there is only a 9AM class. Enjoy the holiday with friends and family.
Thanks to all the brave men and women who have made our country the great nation that it is. From those men (and women) who fought for our independence, to those who serve today ... THANK YOU! My family sleeps better because of your work and sacrifice. And today, we honor one of those who made the ultimate sacrifice ... a new hero WOD in honor of Scott Morrison, US Army.
This is a hero workout. It is going to hurt, a lot. Keep Scott's, and every other hero's, memory in your thoughts as you suffer through. This is easy.
Monday, July 4th - 9am class only...Have a safe and wonderful holiday!
The smoky flavor of the Poblano pepper with its extra bite makes it a far superior choice than the green bell pepper. We made a quick stuffing and baked them up in about 40 minutes. Here is the recipe:
6 Poblano peppers, halved lengthwise and seeded
1 lb. ground beef
1 lb. ground pork
3 cloves or so of garlic, minced
1 medim onion, chopped finely
2 - 3 tsp cumin
2 - 3 tsp chili powder
1 tsp or so cayenne pepper
Fresh ground black pepper
You could add some tomato paste to this but we didn't...
Just slop all of these ingredients together in a bowl (except the peppers) and stuff each pepper full of meat. Our kids wanted theirs with cheese so you could add dairy in if you are tolerant. Bake at 350 for about 40 minutes or until the peppers soften. Serve with a side of guacamole and chopped lettuce and tomatoes.
Have you ever considered increasing the number of times you come in to see us each week, but weren't sure how your body would react, or if the scheduling worked? Well here's your chance to find out! Talk to one of your coaches, and we'll get you set up for a week to try it out - free! We've heard people asking if it's better to come in on consecutive days or to stick to every other day. In general the answer is yes, the more you can get your body used to handling the extra work load, the better. Just like starting CrossFit, it is an adjustment for your body, but you will rapidly see the gains!
VS Athletics, a track and field and weightlifting supplier, has an awesome deal right now on their weightlifting shoes. They're regularly $85, and they're on sale right now for only $40! That's right, less half the regular price. If you've been thinking about getting a pair, now is the time! Take advantage of this stellar offer, and act quickly!! With this price, these shoes are going to fly off the shelves!!
Yeah, this is an ad from the company, but it shows some good footage and explains why weightlifting shoes are really good for, well, weightlifting!
The first of the CrossFit Kids Summer Camps begins today. The elementary age kids are up first - and we are sold out and excited! The camp runs from 10am -12pm all week. So those of you who attend the 9am class, be prepared to be stampeded off the floor! Coaches will keep a sharp eye ion the clock top make sure class finishes on time, and as always you are welcome to hang out in the lounge and watch the kids get started. Just be prepared to switch places with the kids right at 10.
Space is still available in the middle school camp, which runs from July 25th - 29th. Pass it on to anyone you know with a middle school age children.
Visiting CrossFitters should email or call us prior to attended a class. Drop in fees start at $20.
Things We Hear
As a 39 year old soccer mom I was hesitant to join a gym. The minute I walked into CrossFit Blacksburg I knew that CrossFit was NOT just another gym. What I found were trainers who cared about my fitness and my success to becoming a better me, a sense of accomplishment every time I completed a workout, a class atmosphere that pushed me competitively, and gave me that sense of cameraderie as we "battled" together to challenge ourselves and work harder than we thought we could. I feel that during my year at CrossFit Blacksburg I have become stronger physically and mentally, more confident in my abilities as an athlete, and healthier. I now think that I am more up to the challenge of chasing 3 kids, working full time and turning 40! CrossFit kicks my butt every time I go and I always leave feeling like I have pushed myself to perform at a higher level than I ever thought I could! I am addicted!