- Friday, October 1st, 2010
- by Carol
Sometimes a recipe can be so easy that it seems ridiculous that we buy the same item pre-made from the store. Take, for example, the larabar. This bar is a true favorite of CrossFitters - the ingredients are pure and simple: usually made up of fruit and nuts along with spices like cinnamon or ginger, they contain healthy fats and protein. To make the bars, you will need a food processor and your imagination. One of our favorites is the combination of macadamia nuts, unsweetened coconut and pitted dates. Just grab about a cup full of each of the ingredients and throw them in the processor and start chopping! The final consistency should be gooey enough that the ingredients stick together to form the bar. (We load them into cupcake pans so they can travel in school lunchboxes easily.) These babies are perfect for post-WOD nutrition and they don't need any refrigeration.
The CrossFit Cupcake!
Shedule Change ... Yoga will start at 5:30 PM on Sunday because of the Olympic Weightlifting Seminar. Check it out!!
- Thursday, September 30th, 2010
- by neil
If you were in for yesterday's WOD, you noticed that the rubber bands have made a return. And, along the lines of yesterdays post "Be Responsible", you need to take responsibility in how you use them. Our goal is to get everyone doing unassisted pullups. We will be working with you on the skill side of kipping, but you need to push yourself on the strength side. Do pullups in the warmup - and keep striving to reduce the assistance until you no longer need it. Start with a smaller band, get some reps in, then add a little as you fatigue. Pullups are one of the beneficial movements - they will make everything else you do -in & out of the gym - easier and better. So use them as needed, but push yourself! And if you have been doing WODs and gutting out the pullups - don't go back! Work the skill and keep doing pullups!!!
Martha, Erin & Catherine came up with this during the potluck...start 'em young!
- Wednesday, September 29th, 2010
- by amy
If you've been with us for more than 3 months, you should know what's going on. Terms like Samson stretch, plank lunge series, kipping, kettlebell, and double unders should not be foreign. Along with that, you should start knowing what your scaling is going to be for a workout. There are only a few standard CrossFit prescriptions for weights; these are written as men Rx/women Rx: 135/95, 95/65, 155/105, 255/185, 53/35. You can fall in to only so many categories. There are some folks who are prescribed (Rx) all the time. You know who you are. There are some who are one level down, some WOD's as Rx some scaled. Then there are men who are women's prescribed, and women who are scaled down from there. It's not rocket science. Figure out where you are, take very good notes in your books, and go from there, and try to jump up when you can - you should be getting stronger! Chances are, if you did Fran at 65 (Rx is 95/65), then you need to do every other 95/65 Rx workout at 65 until you're ready to move up. Get it? This is not directed toward novices. Novices need guidance, and we are here to provide that guidance. And when you do move up, your time may take a hit - but that's OK!
Too many times lately I've tried to help someone figure out what weight he needs to do. We start looking in his book, and he's written out the workout, but he's neglected to write down what weights were used. How are you to figure out what to do when there's no record of what you've done in the past?!?
Measurable, observable, repeatable. That is how progress is made. It is your responsibility to keep the records!
Farmers walk-time to slop the CrossFitters!
- Tuesday, September 28th, 2010
- by neil
I went up to the Jersey Shore - Long Beach Island - over the weekend. The trip was for a memorial service for my Uncle Larry- he was 86, had a heck of a life, went to bed one night and just never woke up.
He volunteered for the Army before the draft started for WWII, and got into the Signal Corp. He was in N. Africa working in the radio tent one night, when he felt a tap on his shoulder. Turning around, he sees Eisenhower behind him handing him a message to send. So he sends the message off, takes the confiramtion to Ike - who then says to him "Congratulations Son - you just ordered the invasion of Sicily!"
Amy and I were able to spend a week with him last Summer. The stories he told about the War and life afterwards were amazing. We have a lot of CrossFit workouts named after fallen heros, but remember - there are a lot of heros who come back from war and get back on with their lives - and continue to do amazing things!
About 10 years after he got back from the War, Uncle Larry & Aunt Jane bought a house on Long Beach Island, NJ. At the time, it was the only house on the street. The house and the Island become their true home. I grew up spending my summers there, going fishing in the bay, and walking up to the beach.
My brother and I got up to the Island Saturday afternoon - it was still in the 80's, and the water temp was 74. My cousin was on the beach with her daughters and grand kids, so we went up to join them. I forgot to pack my bathing suit, but had to jump in the water. After we got out, my cousin said "Daddy would be so happy you got in one last swim..." Sunday we spread his ashes into the bay he loved so much.
Uncle Larry
- Monday, September 27th, 2010
- by amy
Thanks so much for everyone who came out for Fight Gone Bad 5. And a special thanks to Jesse, Kaja, Carol, Sean, John, Erin, and Jimmy ... they were there for the duration, and this event wouldn't have gone off without their help. There were lots of big numbers put up - nice work!
Here's a cool video about the evolution of CrossFit. It was created in 2009 for FilFest. I realized last week that we should post this as many people "in the know" haven't seen it.
"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.
- Friday, September 24th, 2010
- by Carol
Why are so many folks afraid of eating fat?!? Conventional wisdom - be gone with you! We eat a good amount of fat in our household...no, I'm not talking about McDonald's or Wendy's unhealthy fats derived from certain plant sources that are processed and generated in cooking oils. (Please exclude quality olive and coconut oils from this category - they both represent healthy fat sources.)
This healthy and high-quality fat pictured below comes from Giles County hogs - the true name of it is "leaf-lard" which is lard obtained from the "flare" visceral fat deposit surrounding the kidneys and inside the loin of the animal. We get huge hunks of it for FREE. We render it (basically cooking it down to liquid form in the oven and storing it in the fridge), so that we can cook our favorite foods in it. Eggs fried or scrambled in lard have so much more flavor! Veggies sauteed in animal fat - same! We mix lard into our burgers and throw them on the grill - they are outstanding!
Conventional wisdom leads us to believe that by taking in saturated fats, we are at risk for developing cardiovascular disease. Nothing could be further from the truth BUT a specific dietary protocol should be followed. I am quoting from Robb Wolf's The Paleo Solution..."If our intake of saturated fats is kept within ancestral limits, and we also modify our carbohydrate intake to match that of our ancestors (both in amount and type) we have little if any risk of developing CVD (cardio-vascular disease)."
Once you've leaned out, enjoy your healthy fats and get your carbohydrates from sources other than grains...i.e. vegetables and some fruit...
Homemade Mexican Chorizo (Scramble this with eggs and jalapeno peppers for breakfast.)
INGREDIENTS:
• 2 cloves garlic, mashed
• 1 teaspoon salt
• 1 tablespoon vinegar
• 1 tablespoon + 2 teaspoons chili powder
• 1 teaspoon salt
• 1 1/2 pounds ground pork
PREPARATION:
Mash garlic with salt; add remaining ingredients. Mix together and fry until brown.
Lardalicious!
- Thursday, September 23rd, 2010
- by neil
Since the post the other day on the lost and found items in the gym, something exciting has happened - the pile has gotten bigger! A couple of jackets have appeared over the last few days, and probably a shirt or two. Missing anything? Someone with big feet is!
We just received our pre-ordered copy of Robb Wolf's book The Paleo Solution. I've only had a chance to flip through it, but am anxious to dive in to it. We highly recommend getting a copy for yourself - nad someone you love!
And remember, Fight Gone Bad is Saturday from 9-12. Bring a friend to experience a lassic CrossFit WOD and support a great cause!
CrossFit Line dancing?!
- Wednesday, September 22nd, 2010
- by neil
I hope everyone enjoyed yesterday's WOD - it sure was a "gasser"! Don't worry if you didn't make it on Tuesday...we're doing it again today! And yes there will be prizes announced based on the workout, look for an announcement on Friday. If you did make it in yesterday, and are coming back today - Annie will be there to greet you!
Fight Gone Bad is Saturday from 9-12 at the box. Make a donation and give it your all! It will be a lot of fun, so come on out and spend some timewith your fllow CrossFitters!
Lots of progress next door over the last couple of days - ceiling is down, one layer of drywall off- time to make a run to the trash dump. We will be loading up Sean's trailer starting at 2 this afternoon. It shouldn't take too long, and any help will be greatly appreciated! We will continue work over the next few days, so give a call or stop by if you've got a few minutes.
Come on Hula boy - move those hips!
- Tuesday, September 21st, 2010
- by neil
Today's workout comes to us courtesy of Wilkes Weight lifting/ CrossFit Chesapeake. For those of you who don't know yet, Coach Wilkes and his boys will be visiting us on Sunday October 3rd for an Olympic Lifting Seminar. We have been doing a lot of the Olympic lifts lately, and this is an incredible opportunity to dial in your form with some incredible coachs. Cost is only $140, and you can register here.
We will be doing this workout both Tuesday & Wednesday to give as many poeple as possible the chance to win. The winners will be announced on Friday...and the prizes will be annouced at that time! So give it your best effort - and have fun!
~If you do the workout on Tuesday and want to come in on Wednesday, we'll have something different for you!
Seth gets good height on the wallball - but he might need some new skivvies!
- Monday, September 20th, 2010
- by neil
There are a number of items scattered around the gym that need to find their way home again! T-shirts, water bottles, kids jeans, size 13 or so shoes...and a few other things. Jolieau took home nice fleece recently that had been hanging around for a few months - don't let your stuff go to someone else's house!
We started work yesterday next door. Ceiling started coming down, old lights being dismantled. Thanks for showing up out of the blue Jimmy! We'll keep you posted as things progress. We are all looking forward to more space.
Remeber - the national Fight Gone Bad fundraiser workout is Saturday, September 25th. This workout is open to your friends and family - and won't count against your weekly visits. Donations will be accepted the day of, or search fo CrossFit Blacksburg on the Fight Gone Bad site, and donate under someone on out team. We'll get started at 9 and go until 12 - so come on out and have some fun!
Team barbell carry sure gave the tailgater's a something to look at!
