I'm sure you've noticed - we've been fine-tuning and limiting our scaling options. We are doing this to normalize things for both coaches and athletes, providing a specific spot for you to be in for each workout.
If you truly believe that we've scaled you too light, trust your coaches and smoke the workout! Think 65# is too light for you for Fran, Mr. Studmuffin? Then smoke a sub 4:00 Fran. Can't do that? Well then 65# is just right for you! It's not always a strength issue, or endurance issue. It's everything put together. Workouts are written with a certain metabolic response in mind. The Birthday Workout (5 RFT: 15 DL, 12 HPC, 9 FS, 6 Jerks 135/95) is not meant to be a 30:00 workout, period. You might think you're Mr. Jack Nasty Strong Man, but if it takes you 30+ minutes, you've gone too heavy. Anyway, we don't have any Mr. Jack Nasty Strong Men at CrossFit Blacksburg, so you're not all that. And if you were, and it took you too long to do that workout RX'd, your stamina and CRE are completely lacking. So work those domains, then do the WOD Rx in 20 minutes. Conversely, lady, if you think that 65# is too heavy for you, yet you finish the workout in 12:00, you didn't go heavy enough. As I said, certain workouts have specific goals. The Birthday WOD should take between 16:00 and 25:00. If you're out of that range, you're not doing the workout correctly. Work your weakness, and get better!
A cadet was "forced" to scale the weight on a specific workout last week. He resisted, but followed instructions (as all cadets, and everyone else for that matter, should). After the workout, he thanked me for making him do a lighter weight. My response? "Yeah, we actually do know what we're doing."
Josh Bryson passed this recipe on to us - you can flavor these chips any way that you like. They are packed with a healthy dose of vitamins and minerals. We've made ours with Chili Powder before and they are outstanding. Some folks add a dash of balsamic vinegar, too. Here is the recipe from 84th&3rd...thanks Josh!
Yummy Kale Chips:
Ingredients:
5 packed cups organic Curly Kale, torn into bite size pieces* – you will get at least 5 cups from a single bunch.
1 Tbsp good olive oil
2 tsp nutritional yeast flakes (optional)
1/2 tsp sea salt flakes
pinch cayenne pepper [optional]
Quick Method:
Divide torn leaves across 2 trays, coat with oil, sprinkle with seasonings. Bake for 10 mins at 180C [350F] – stirring once. Remove from oven and allow oven to cool for a bit. Place back in mostly cooled down oven to dry out entirely. Eat.
Full Method:
Preheat oven to 180C [350F]. Wash and dry kale [I use a salad spinner thingy to get the water off]. Divide torn leaves across 2 cookie sheets – that is about 2 1/2 packed cups on each tray. No need to line trays.
Drizzle half of the oil on each tray of leaves and scrunch with your hands to coat them evenly with a thin layer. Spread into a single layer. Important things: Do not add more oil, it will not end well – 1/2 Tbsp is plenty for 2 1/2 cups of kale; Don’t be afraid of scrunching the leaves until they are evenly coated – you are baking them after all, a bit of scrunching is fine.
Combine dry seasonings in a small dish. Sprinkle half the mixture over each tray. Toss gently if necessary.
Bake in the preheated oven for 10 minutes, stirring half way through. I have asbestos fingers from years of waiting tables so I just move them around with my hand, you can use a large spoon or tongs, just don’t crush them. Again, this step is quite important – you want all the leaves to get crispy and none to get burnt.
Remove from oven, toss again and allow to cool. At this point they are probably just fine to eat… I however like them really crispy and want them to keep well for a few days. Sooo, I wait for the oven to cool down a bit after it’s been turned off – 10 or 15 mins maybe? Then pop the trays back in and let them sit until the oven is completely cool. There is just enough heat to finish crisping up any rogue chips, but not enough to burn them. Tricky.
Makes about 3-ish cups of chips. If necessary store in an airtight container for a few days.
*Notes:
The easiest way to remove the leaves from the core is to gently pull your fingers along the stalk from base to top – the leaves will tear right off, when the stalk breaks it is probably thin enough to eat.
How has the last two days of mobility been for you? Did you do your homework from Monday? Did you enjoy the couch stretch in yesterday's class?
We're giving you this homework to help you become a better mover ... a better ninja!! Mobility is where it's at, and we are there!
Don't forget about Bryce, aka Yoga Dude's Mobility class. He's the master, and his classes are making folks more and more supple! Check out one of his classes - W 10:15, Th 7:45, and Sundays at 4:30. First class is free. Release the flexi ninja that is deep inside you!
Why do we sell what we sell? We are a for-profit business, and we do need to make money. However, that is not the only driving factor in what we carry.
Omega 3 fatty acids are a systemic anti-inflammatory, which is a good thing. Most folks don't get enough O3 in their diets. We supply two brands of Omega 3 fish oil to help supplement your daily requirements. Why? Because it will make you a healthier, fitter, better feeling/moving individual. We also sell local, pastured eggs, ground beef, and stew meat. Why? Because consuming those food products will improve your O3 profile, which again, will make you feel and perform better.
Some new products the are available include Nicole's Nutty Goodness (a great Lara Bar alternative), Paleo Kits, and Paleo Treats. All of these products are consumables that we, as a family, eat on a regular basis. They are yummy, clean-eating products that fill you will good calories. We are also looking in to carrying VitaCoco coconut water. This is an excellent drink full of natural electrolytes that's not full of junk, as opposed to other products that are neon colors and have lots of preservatives in them.
You will never see protein powder, branch-chain amino acids, or shakes sold at CrossFit Blacksburg. Why? Because I, as the owner, do not believe in them. We will never carry something that I don't consume, and that I wouldn't give to my daughters. Period. It seems a bit hypocritical if I were to do so.
Notice a change? Something just a little bit different? No, we didn't get our hair done, and no, we haven't lost, or gained, any weight!
Many folks don't like to see the workout before they come in to train. And this leads to many peeps just not coming to visit our website and reading the blog. Our blog is our main mode of communication and instruction, other than the hour you're with us. We post links to website we've found that we think are of value, or that you might like. We also simply dish out some information that's useful.
To counter this fact, and in an effort to get more CFBBers to check out the blog, we've moved the WOD. The landing page now only has the blog. The WOD is currently located on a separate page, and you can get there on the navigation bar.
Come more often ... we think you'll find some good stuff!
For the next six weeks, we're going to be giving you mobility homework twice a week, and we'll be performing some mobility work once a week in class. We'll be posting a specific link to Kelly Starrett's blog, mobilitywod.com, on Mondays and Thursdays. This homework is to completed over the next two days. There is an order to these assigments, so if you want the best results, don't get behind!
I never want anyone to think that we don't value stretching, flexibility, and mobility simply because we don't do much stretching in class. We do value it, and we want you to do it - just do it on your own! I figure that your time with us is better spent with things that you can't do on your own, such as a workout or strength work. However, people being people, I know that many/most of us don't do work on their own. With this program, at least we're telling you what to do for your homework. The onus is still on you to perform said homework.
Mobility Homework - to be performed on your own over the next two days: Squat Prelims, aka The First of Many Beatdowns.
Kate McConnell and her husband, Brad, are members at CFBB. Kate was a rower in high school in Northern VA and then for a year at the UVA back in the very early 90s (a club sport back then - today it is a full varsity sport). She also rowed recreationally when living in Providence, RI, as an adult. If you need some rowing tips, hit her up if you see her in your class. Our class got some very useful information from her before Jackie on Wednesday.
Kate passed this recipe on to us and it looks outstanding! It's a takeoff on a recipe from Everyday Paleo...enjoy...
Kate's Meaty Pumpkin Souffle:
1 Large butternut squash and 1 smaller squash
1 Tbsp coconut oil
1 red onion, diced
1 lb ground beef
1 lb lamb
1 Tbsp garlic powder
1/2 tsp kosher salt
1 tsp ground black pepper
1 cut fresh mint, finely chopped (original recipe calls for basil, which is expensive and hard to come by this time of year; besides, mint is a nice complement to lamb)
5-6 cups fresh spinach, finely chopped - eyeball it, just a lot of spinach - remember, it cooks down!
1 Tbsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp fresh grated ginger (powder will work too in a pinch)
3 egg whites
1. Preheat oven to 350 degrees.
2. Peel, cut the butternut squash in half, scoop out seeds.
3. Roast, cut side down, on baking sheet until nice and soft (fork goes in easily)
4. While roasting the squash, heat the coconut oil in a large skillet and cook onion till it is soft.
5. Add the meats and brown.
6. Add the garlic, salt, pepper. Mix well.
7. Add the spinach and basil, stir well, and remove from heat.
8. Spread the mixture evenly in a large glass casserole pan.
9. Using the food processor, process the butternut squash till it is relatively smooth (this is where I depart from her recipe - I didn't have time/inclination/energy to be anal about squash consistency. She says very smooth).
10. Mix in the cinnamon, ginger, and nutmeg well.
11. Beat your eggs, and then fold into the butternut squash to add a bit of binding (again, her recipe is more anal about stiffening the eggs to get the souffle effect.)
All of you as members of CrossFit Blacksburg have guest passes available to use to show your friends just what you're up to. These are "virtual" passes, just give us a heads up if you are going to bring someone to a class. If you do invite someone, you need to attend that class as well, and act as their host for the hour. Show them the "walking samson" stretch, etc. Introduce them to the class, and help them feel comfortable. It's our job is get them just past their comfort zone!
In addition to our regular CrossFit classes, there are a couple of other program choices at CrossFit Blacksburg designed to improve your training and overall quality of life.
Three times a week, Bryce Abbott teaches our mobility class. It is a combination of yoga and stretching techniques to improve what the class is titled - mobility! These classes are offered Wednesday 10:15 AM, Thursday 7:30 PM, and Sunday 4:30 PM. The first class is free, so give it a go!
There are also our "Supplemental" classes, offered four times a week. For the Spring they are divided into two components. One is Olympic weightlifting, the other is CrossFit Endurance. The Olympic weightlifting classes are designed to improve your form and technique, as well as to get you stronger. Improving your technique on these lifts will translate to improvement in almost all other areas of CrossFit. These classes are offered on Tuesdays at 5:30 AM and Saturdays 8 AM.
The CrossFit Endurance class is focused on improving overall endurance levels, with a strong emphasis on proper running form - running as a skill. Everybody will benefit from proper form with less injuries & increased performance. These classes are offered at 5:30 PM Thursday, and 12 Noon Friday. Note that the Thursday class replaces the regular 5:30 PM CrossFit class!!
Today is the start of the "Jackie Challenge". Over the next two days we will be establishing a baseline time, and then on Saturday February 25th we will run the finals to see how much everybody has improved. There are men's and women's beginner, intermediate, and advanced categories, and prizes will be awarded to fastest and most improved in each category. Entry fee is $30, with $20 going into the prize kitty. And yes, the finals will have a party atmosphere! See a coach to sign up, and train hard over the next few weeks! Not sure what "Jackie" is? Come in today or tomorrow to meet her! You can also follow the event on Facebook.
Ever had one of those days ... those days when you realize that you're just not going to have time to have lunch, or prepare a decent supper? What on earth do you do? Do you cave in and grab that crappy diabesity* inducing "food" product at your local crack house, err, fast food joint? Or do you go hungry? That's not always the best option either.
Prior Planning Prevents P^@* Poor Performance!! Being prepared is what it's all about! Check out your schedule, maybe even a week in advance, and do some figuring. Are there some chunks of time that are going to cause nutrition problems? Figure it out, and get ready! Because you know it's bound to happen sooner rather than later!
In an attempt to help you deal with your potential nutrition short-comings, we are starting to carry some new, yummy food products. We have samples of Nicole's Nutty Goodness, and we have a small stock on hand. These "bars" are similar to Lara Bars, except they are thinner (more like a sheet), are mostly raw and vegan (except the Whey Good flavor), are organic, and are regionally made in Charleston, SC. A 2.2 oz. package costs $3.50. Tell us what flavors you like, and we'll be sure to get more in stock!
Also, we now have local pastured ground beef and stew meat. The ground beef is sold in packages of +/- 1# and is $5.00/pound. The stew beef is in more random package sizes (anywhere from 1 to 1.75#) and costs $5.50/pound. Simply write the type of meat you've grabbed and the amount on the retail sheet, and we'll get you taken care of! The chickens are producing more eggs, so we're getting more from Griffin Farms. Hard boiling a half dozen or so goes a long way in fulfilling your on-the-go nutrition needs. Try to hard boil older eggs as they are easier to peel.
*Thanks to CrossFit Los Angeles for coining that phrase!
