Last night, while chatting at the dinner table with out daughters, one of them said something about being "old and frail." Hold on a minute!!
I can't do anything about old ... it's gonna happen, God willing. However frail is definitely within my control, and that's not a word I want used to describe me in my old age. I am going to do everything in my power to be that old woman who astonishes folks with what I can do.
I have some trail-blazers whom I admire: my dad, Marsha, and this lady ... Holy Cow!
The 540 Affiliate League is proud to announce the Summer Mini-Competition Series. Teams unable to commit to the 4-Week Summer Season can now sign up to compete during any of the 4 weeks of regular season league competition. Work around scheduling conflicts or pick up a new teammate as necessary. Just make sure that your team is registered for competition by the deadline!
This Saturday, May 4, join Bryce for a mobility workshop: Becoming a Supple Squatter... With a focus on education about positioning, testing for inhibited movement and techniques to mobilize at the gym and at home, this workshop will give you the tools and the knowledge to be a better squatter. The cost of the workshop is $30 for CFBB members and $40 for non-members. time: 1pm - 4pm... Email us at info@crossfitblacksburg.com if you would like to attend!
2 tablespoons olive oil
1 onion, finely chopped
2 cups sliced shiitake mushrooms, trim off bottom of stems
1 quart Pacific Foods Organic Vegetable Broth
1 cup coconut milk
1 head broccoli, trimmed and chopped
1 tablespoon fresh ginger root, minced
2 tablespoons lime juice, freshly squeezed
¼ teaspoon celtic sea salt
½ cup cilantro, minced
Warm oil in a large saucepan over medium heat
Add onion, stirring frequently until softened, about 10 minutes
Add mushrooms and saute for 5 minutes
Stir in broth and coconut milk, bring to a simmer
Reduce heat to medium, add broccoli and ginger and cook until broccoli is bright green, 3-5 minutes
Stir in lime juice and salt
Ladle soup into bowls and garnish with cilantro
Serve.
We talk a lot about proper scaling, and have posted numerous blogs about it over the years. The workouts we program have a specific response from your body in mind. If you don't scale properly, you are not getting the intended response from that WOD. Scaling applies to every thing we do - weights, distances. number of reps, whatever it takes to get the intended response.
I ran across this post from Journal Menu earlier today, and it sums it up pretty well. Talk and listen to your Coach! As we said yesterday. you gotta be having fun, and porper scaling will go a long way towards making sure you are.
"Yeah, but I scaled."
I hate hearing this - its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.
"Dude, that was awesome, way to fight through", "You did SO good!", "That was amazing, great job today", "Good job finishing, way to not give up!"
"Yeah, but I scaled"
As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn't do the workout - or your workout was less worthy because you scaled.
It isn't.
We are all in a constant state of scaling - even the elite of the elite, even the few who make it to the finals at The CrossFit Games
Double unders are scaled triple unders, MU are scaled weighted MU, 15' rope climbs are scaled 20' climbs.
Sure, they aren't called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.
Great post from Andy Petranek of CFLA fame. As an aside, Neil & I went out to CFLA for our BIZ seminar four years ago. We were there with the likes of Meghan Russell of CFJAX, Chris Thorndike of CF Gainesville, Anthony Campo of CF Surf City, and Najla and Luke Kayemm of CF Scottsdale. Now that was quite a weekend! What a long way we've come!!
Training is serious business, right? Well if it's so serious, then how do you have a good time doing it? And hey, is having a good time really necessary anyway?
After doing this sport and others like it for over 25 years, I'd say having a good time is absolutely necessary. It keeps me coming back day after day after day. And believe me, all I need is a little excuse to not show up. What do I recommend doing to keep it light, keep it fun? PLAYFULNESS. Yes, playfulness. Step into your workouts with a mindset of playfulness, inject it into your time in the gym, right smack dab into the middle of your workout... and stop taking yourself or whatever it is you're doing too seriously.
When's the last time you checked your face during a workout between reps? Serious? Or do you crack a smile? And how about dancing just to keep things light? And what's up with that temper when something goes wrong (as it always does?) Why are you making it matter so much? You're in this for the long haul, right? Do your really think you or anyone else is going to care about how you did on that workout 5-10 years from now? But you (and they) might remember your attitude in the process.
Keep working hard - and your workouts within your capacity to do good, solid, intense work, not so hard that would cause you injury. Check in with yourself during workouts, cut them short if need be. Learn. Grown. Train. Practice. And for gosh don don sake, lighten up and have some fun. You're training for the rest of your life - might as well have a good time doin' it.
We have a few different offerings available to you, and your friends this summer. First, we're offering a six week Bootcamp program. This program is geared towards folks who aren't currently doing CrossFit. So if you know anyone who's interested in learning more, but are wary of the Big Scary CrossFit, this is a great opportunity. Coach Ben is going to be leading a Summer Endurance Program on Sundays. Email Ben at ben dot lehmer at gmail dot com to get more info. Then there's the Lulupalooza on Mother's Day, we'll be joining in on the fun at Up On The Roof the last Thursday in May, there's going to be an outing to Maison Beliveau in June ... Lots to do!!
We're also going to be changing our schedule for the summer, as we always do. We're working on the details, but the change will be taking place May 20th, and we'll send everyone a copy of the schedule once we've hammered out the details.
Yep, summer is coming. Be prepared with sweat towels and plenty of water!
For years, folks have been asking us about supplements ... what we take, what we recommend, what brand we like. We gave general recommendations, but restrained, with a few exceptions, from suggesting a specific brand or line of products. That has changed.
First we brought in the SFH Whey Protein. Now we are now carrying certain AdvoCare products in the box. We've been looking for a while for a quality product that we felt comfortable backing and placing in our retail area. We're starting small with our offerings - only six products are available at CrossFit Blacksburg, with a couple more coming in in the next few weeks.
Here's a small snippet on each of the items we're carrying:
OmegaPlex - 1 serving has 600mg EPA & 400mg DHA; convenient, no refrigeration needed $21.95 for 90 softgels
Digest-Ease - can facilitate digestion & absorpion; helps relieve occasional heartburn & stomachache $31.95 for 60 capsules
Probiotic Restore Ultra - helps maintain beneficial intestinal flora; can improve nutrient absorption $33.95 for 45 capsules
CorePlex - multivitamin & mineral; comprehensive range of B-vitamins; 100% RDA iron $41.50 for 180 caplets
Nighttime Recovery - supports the production of growth-related hormones; supports musle repair while you sleep $24.95 for 60 caplets
Formula W - helps balance menopausal swings $37.95 for 60 capsules
Let us know if you have any questions on the products. The Nighttime Recovery is great when you have been training hard.
1 cup almond butter
Note: If you use a more runny almond butter you won't need as much water.
-your batter should be fairly thick.
1/8 cup plus 1/2 tbsp water
2 tbsp honey
1 tsp vanilla extract
1/2 cup shredded unsweetened coconut
Mix with electric mixer.
Add:
1/2 cup raisins
1 egg
2 tsp cinnamon
1/4 tsp allspice
1/4 tsp sea salt
1/4 tsp baking soda
Mix with electric mixer.
Transfer to square greased baking dish. Spread evenly.
Bake at 350 degrees for about 20 minutes.
Cool on the counter, then refrigerate until cold before serving.
Note: These are best cold. If you eat them room temperature or warm they
will crumble more.
We're getting kind of fancy here at CrossFit Blacksburg ~ we've received our first order of the new Success Journals! These booklets have been custom made for folks to record all of their workout details. The composition books will always be available, these are just nicer.
There's a long list of no-equipment workouts, some home gym equipment suggestions, Girls, Heros, and other benchmark recording spots, general expectations of various fitness levels, the prerequisites for our various bands, nutrition information ... the list goes on and on! There are even some CFBB retail coupons in the back!
Get your chalky little hands on one today - they're well worth the investment!!
How does your Nutrition Plan look? Are you leaning out or stuck? At CFBB, we offer one-on-one Nutrition Coaching that will get you on track to better weight-loss, more energy and improved body composition. If you're not performing the way that you would like in the gym and/or aren't ready for swimsuit season, consider signing up for a session. Summer is right around the corner! Email us at info@crossfitblacksburg.com...
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