Yes, we know it's the farthest door from the parking lot, but please us the door to the lounge to come and go - the extra few steps won't hurt your Fran time! The screens will stay in place, you won't have to crawl over the boxes that will be in front of the door - and you will keep your coaches happy! Thank you. And one more thing - using those doors to sneak in so you won't be late for class will be an additional 10 burpee penalty!
Determination!
Brilliant explanation from John Gilson of Again Faster ...
He asked what was so special. What we’d done. After all, front squats and pushups already existed. So did rowing. We just added a stopwatch. Who, exactly, do we think we are?
The answer, as indignant as the question, is simple: innovation does not result from original parts, but from original thoughts. Creating new processes is at least as valuable as creating new pieces.
Greg Glassman took highly athletic movements, combined them into ever-changing combinations, and set the chrono to go. The new parts were few and far between, the movements borrowed from track and field, gymnastics, and weightlifting. Stolen, the detractors would say.
Continue reading ...
Post Opera rest!
For those of you who are old enough, especially if you grew up with their music, the death of Clarence Clemmons on Saturday was sure to hit you. Bruce and the E Street band gave us some of the soundtrack of growing up, and The Big Man on the Saxophone tied it all together. So today, we are doing the workouts on honor of Clarence Clemmons...RIP and keep blowing your horn! Doing Fran to The Boss just seem right!
My sister brought us a huge bag of homegrown Red Russian Kale last weekend - a powerhouse of leafy green goodness packed with vital vitamins and minerals - check out the nutritional facts here. Look for some at the Blacksburg Farmers' Market...several growers have plenty in the morning...visit them tomorrow in the a.m. for the best selection. Cherries, greens and strawberries are all in abundance right now, as well.
Sauteed Kale with Garlic and Lemon:
Give the cleaned kale leaves a rough chop(de-stemming optional - we tend to go for the whole leaf/stem). Heat a cast-iron pan with olive oil, quickly saute 4 or 5 cloves of minced garlic and add kale. Toss for about 2 or 3 minutes over heat and drizzle with fresh lemon juice. Saute for another minute and serve as a side dish or as a bed for a tasty meat concoction (we pressure cooked stew beef with tomatoes and garlic)...Oh so good and a happy Friday to all!
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A solid day's worth of vitamins and minerals...
Bug season is in full force here in SWVA. We all enjoy being outdoors here in the mountains - but hate getting bit all over. Mark's Daily Apple has an interesting blog post on bug repellents and the pros and cons of various formulas. One product we've used is called Mosquito Barrier. It's a garlic based liquid that you spray all over your yard. Yes, it will stink for a few hours, but the smell goes away - to us. Mosquitos and ticks apparently can't stand it.
Anyone else have any tricks they use besides spraying DEET all over themselves? Does eating a cleaner diet help? Hmmm....
Tara getting some air...but time for double unders!
Earlier this year Gary Taubes author of Good Calories, Bad Calories appeared on the Dr. Oz show. Dr Oz is a proponent of the low fat high carb school, and they got into a lively debate. Google Taubes and Oz and you'll see the results. During the show, Oz asked Taubes to get a cholesterol test right then and publish the results. Taubes refused - and took some heat for it.
A month later, he did post his results on his blog - along with what his typical daily diet consists of. The results are interesting - but not surprising to us. We have heard form a number of you over the last few years how changing your eating habits improved your numbers. While your looking over the results follow the link to the article Taubes wrote for the NY Times Magazine, Is Sugar Toxic?
3-2-1....
Anyone notice the extra running we've been doing lately? Anyone notice their times improving? Your coaches have. With the interval style runs, it;s easy to tell who has been coming in regularly - and even easier to tell who has been joining the CrossFit Endurance workouts. Yes the runs are hard, but with proper technique and consistency - they are still hard, but faster! Practice your running, try out an endurance class and improve your Helen time...see below!
Otto's fast....could he be faster?! (Yes he did beat me on both miles in Murph!)
Your humble coaches at CrossFit Blacksburg are good at what we do. We see movement well, can correct flaws, and can push you to do more than you thought possible. We're good, but we're not psychic! We cannot read your mind!!
If you've injured yourself, please let us know. That's not to say that every little ache and pain needs to be reported. However, if you've done something to yourself that results in swelling, for example, or interrupted sleep, speak up! No, we're obviously not doctors, but we can scale things as necessary so that you can still get a stellar workout in, and not injure yourself further. Just speak up!!
Kelly finishing up a mile run...with a smile!
From NomNomPaleo, we bring you this recipe that contains all sorts of goodness! Lots of protein, veggies and healthy fats...we subbed bacon in ours since we didn't have any ham. Serve them up over a bed of greens or top with salsa and guacamole or a spicy mustard dip...
Be sure to find us at Summer Solstice next Saturday in Downtown Blacksburg - you can perform feats of strength for spectators and hang out with us! Last year was a blast - hope you can join us!
These look tasty and kid-friendly...
CrossFit Blacksburg has finally stepped in to the 21st century. We now have a computerized sign-in system. There's a new computer in the lounge, and here's how it works.
The proper page will be up on the screen. Simply type in your first OR last name. If you're the only Boyd, you will automatically be signed in for the upcoming class. If you're one of 5 Smiths, a drop-down list will be presented, you will need to click your name, then click the appropriate class. You are still required to sign in before the end of the warm up, or else you'll be doing some burpees! We will provide an adjustment period for everyone, so burpees probably won't be assessed today!!
As an aside, check out this video from Regionals. I've told many of you about the "controversy" regarding workout #4 and AJ Moore. This video validates the judge's ruling, and illustrates that the judge (or umpire/referee) is the one on the floor, seeing every rep, and making good rulings. Spectators don't have the vantage point of the judge, and are not well versed in the movement standards. The athlete didn't have a problem with the ruling, just the fans. Hmm.
Curious about CrossFit? Interested in an introduction? Give us a call:
540.552.0625
email: info@crossfitblacksburg.com
Our location:
Visiting CrossFitters should email or call us prior to attended a class. Drop in fees start at $20.
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!
Kelly
