- Wednesday, June 16th, 2010
- by CrossFit Blacksburg
So, while doing some housekeeping at the gym today, I found something, well, disturbing. I found this in a trash can:
So, let's take a look at the ingredients of such a *fine*, costly *supplement*:
Maltitol syrup (what's that?), fractionated palm kernel oil, glycerin, soy lecithin, "natural flavor" (if it's so natural, why don't they name it?), hydrolized gelatin, fructooligosaccharides (no, that's not a mis-spelling), high oleic safflower oil, sucralose, and maltodextrin, among other *tasty* ingredients.
What's wrong with this, you might ask. I'd counter with What's right with this? NOTHING!
There are other options out there folks, even if you're on the go. The *food product* above touts its protein content. If you need protein quick and on the go, Kroger sells Boar's Head All Natural meat, and it's minimally processed. It still is processed, don't be fooled. But when you're in a pinch, it will do the trick. Also, there are the roasted chickens available. Perfect? No, but they are a better option than the processed nonsense in the bar. If you need a protein boost, there's always the incredible, edible (hard-boiled) egg!! For those who can handle some extra carbohydrates, Lara Bars are a good on the go food. Protein is minimal, buy they have good fat and it's real food ... you can read every word on the ingredient list, and you don't need a dictionary! Do your darndest to pick real food, and this will help you reach your fitness and health goals, guaranteed!
Keep in mind folks, almost anything that comes in a package falls in to the category of fake foods. Please, do yourself and your family a favor and select real food, that is recognizable, meaning you know what the hell it is!!
- Tuesday, June 15th, 2010
- by CrossFit Blacksburg
You've probably noticed that I walk around barefoot pretty much all the time, ugly feet and all (at least I usually paint my toenails!). When introducing someone to our box, I mention that everyone is welcome to be barefoot in here, and that sometimes your coach will specifically ask you to remove your shoes. Long and short of it is that shoes are pretty bad for you. Yes, they do protect your soles from hard, sharp things that could do them damage, and they keep your tootsies warm and dry during the winter. But they don't help out your anatomy, especially modern shoes, both "fashion" and athletic.
Mark's Daily Apple had a great blog post last week about shoes and other accessories. We've never condoned the use of gloves or belts at CFBB, unless of course they match your purse! Folks sometimes wonder what a good alternative to running shoes is. #1 - barefoot. #2a Converse "Chuck Taylor" All Stars. These are relatively inexpensive and are available all over the place. #2b Vibram Five Fingers. While these are a bit more expensive, you get what you pay for. They are better for your foot the Chucks as they allow your foot to move more freely and the intrinsic muscles in your foot are allowed to work properly. Blue Ridge Mountain Sports has them, and it's a nice opportunity to actually try them on before buying them from Adam's folks (and a good way to support a local business!). Now, don't buy a pair and run in the Summer Solstice 5K this weekend - that's a sure fire way to have your feet and calves hate you for a long, long time. Buy a pair and give yourself some time to adjust. In the long run your feet, ankles, calves, knees, ITBands, hips ... will thank you!
Remember new class times ... 5:30 and 6:30 pm, Monday through Thursday.
- Monday, June 14th, 2010
- by CrossFit Blacksburg
Mountain Biking! We did our first somewhat organized CrossFit Blacksburg group ride yesterday. We had an early group, Steger & Amy, go out at 8 am. At 10:30 Chuck, Ashwin, and Neil head out - and are joined by Amy for her second ride of the day! Best line of the day - Steger, who's just getting into mountain biking, "This is like doing Fran for the first time!" Amy & I have a big background in Mountain Biking, but have gotten away from it over the last few years. But it only takes a ride or two to get hooked all over again!
Is there a sport or activity you used to love, but haven't done for a while? Make a point to do it - and see if you don't get hooked again!
Look for some more posts on upcoming rides - and get your new seat post Street!
Coach in her racing prime!
- Friday, June 11th, 2010
- by CrossFit Blacksburg
As posted yesterday, CrossFit Blacksburg will be entertaining the community at the Summer Solstice Fest Downtown on June 19th. There will be some of our standard gear there, and we will provide food to those willing to spend an hour or so spreading the CrossFit love. A sign up sheet is available at the box.
Part of the festivities is a Sundown 5K run. Look for a unique entry by CrossFit Blacksburg. Here's the plan - 4 or 5 teammates, 1 10# bumper plate, and a 5K Indian run! Interested in being part of the team...let us know!
Hey Carol - why are hanging on this bar?
I'm not sure Michelle, but i think it will be bad for us if we drop off!
- Thursday, June 10th, 2010
- by CrossFit Blacksburg
Summer Soltice, downtown Blacksburg - beer garden, bands, 5k run - and CrossFit Blacksburg! We will have a booth at the annual downtown festival - and we would love to have you join us for an hour or so! There will be some demos about CrossFit, answering some questions, and spreading the love! A sign up sheet will be at the Box, so if you have some time on June 19th, help us spread the CrossFit love to Blacksburg! We are also planning a special something for the 5K run - something CrossFit style! Let us know if you are interested in running. And once again, thanks for being part of our wonderful community!
Karen catching some air!
- Wednesday, June 9th, 2010
- by CrossFit Blacksburg
Starting next week, Monday June 14, we will be altering our evening class schedule. Monday through Thursday, the evening classes will be 5:30 pm & 6:30 pm. Currently the 6pm classes are pretty full, and the 7pm classes have been light. This change will add two evening classes each week and will hopefully spread things out some. Let us know what you think. Thanks for your patience as we keep growing - our goal is to provide you with the best coaching and CrossFit experience!
Superman about to go airborne!
- Tuesday, June 8th, 2010
- by CrossFit Blacksburg
So we set a new record in the Sweat Box Monday - 50 workouts for Jane's 50th birthday!! That means there were a lot of full classes...which also means we are starting to look at new classes, scheduling, etc. There really has been a reason we've had you signing in! So we'll be going over the schedule and attendance over the next few days, and may even ask for some input - so be ready!
Thank you all for all the energy and spirit you all bring into the Box! It is truly a joy to welcome each class in for their dose of communal suffering!
50 is good Jane - but you've got a way's to go to match Marsha. She is the gold standrard - a goal for all of us to aim for!
- Monday, June 7th, 2010
- by CrossFit Blacksburg
Jane caught fifty waves in Nicaragua - now she requested 50 of a whole lot of things! In honor of her fiftieth, we are doing 50 reps of a bunch of our favorite moves. This is what we call a chipper - just keep chipping away until you get to fifty! And when you're finished, you can thank Jane! Happy Birthday!
- Friday, June 4th, 2010
- by CrossFit Blacksburg
...and it's getting HOT!! Wednesday for The Chief was an especially sweaty day..and with 18 people at the 6pm class, lot's off toxins were being purged! So, yesterday afternoon, the A/C was turned on for the first time. For workouts where we won't be going in out frequenlty, we can leave it on. Let us know what you think as you come in on Friday. We will also have an industrial pedastal fan in next week, and we are experimenting with some screens to keep the flies out. In general, we would rather leave the A/C off and leave the doors open - and the new fan will help with that. But, there will be some steamy days where we just might need it on!
Michelle getting full extension on the rower!
- Thursday, June 3rd, 2010
- by CrossFit Blacksburg
As I've said before, training, be it for CrossFit or using CrossFit as a tool for your sport or activity, is all about balance. It's a balance between stress and recovery. Stressors include the activity itself, but also, life stressors, such as work, keeping track of kids, balancing a checkbook, or anything that has the potential to raise your heartrate and/or blood pressure. Recovery is exactly what it sounds like, and it includes nutrition, hydration, and rest, both sleeping and simply kicking your feet up on the couch for the evening.
Many folks have a problem discerning when they are overtrained, also know as over-reaching. Dutch Lowy, CrossFit coach extraordinaire, has a great blog post about overtraining. While I don't visit his blog daily, it's on my weekly list, as he has some good insight in to both coaching and being an athlete. Read the article and tell us what you think. The comments made to his post add to the mix, and are worth reading too.
