Remember that we'll be closed this entire week. But make sure you're still working out! Go here to find some good bodyweight workouts, or if you're traveling, go to a local affiliate to see how they run things. If you decide to go that route, make sure that you exercise your CrossFit Etiquette - always email or call an affiliate prior to arrival. It's good to know if any visitors are going to be joining in on the workout. Also be prepared to pay a drop in fee. This varies by affiliate, and can be anywhere between $15-$25, or sometimes they'll simply ask you to purchase a shirt!! If you notice something that you really like, make sure you take notes and tell us about it upon your return.
Also, don't forget to register for the Whole9 Nutrition Workshop. Melissa Urban and Dallas Hartwig are going to be visiting us on 30 January for a full day of awesome nutrition information. Space is limited, so register now to make sure you get a spot! Also, this is open to anyone, so invite your nutrition, or not-so-much, minded friends. Melissa and Dallas are proteges of Robb Wolf, and they really know their stuff. And attending the seminar allows you to ask questions, which you obviously can't do by reading a blog or book. I can't wait!!
Holiday Bodyweight Challenge - Day 40! Hope you've been keeping up!!
Merry Christmas!! Tomorrow is Christmas, and we hope that you have a wonderful holiday with your friends and family. Enjoy!
Please remember that we will be closed all of next week, and will re-open on January 3rd. Our schedule for the first two weeks of January will be a bit shortened. The schedule from January 3-14, M-F, will be 6AM, 10AM, 1PM, and 5:30PM. Saturdays will be the usual 9AM. If you're looking for some workouts, check out the Holiday Resource Guide to the right, and also check out the Resources page of the website for a link to many, many bodyweight and minimal equipment workouts. Don't lose all the gains you've made recently just for a slice of fruit cake. After all, fruit cake isn't all that good anyway!!
Thanks for a great year, keep up with your holiday challenge, and we'll see you in the New Year.
'Tis the season for holiday festivities! For those of us trying to keep some sense of loyalty to our commitment to our health and fitness goals, some restraint and/or common sense need be applied when attending holiday gatherings. A great strategy for the holiday party season is:
Eat some good, nutritional food before you leave your house to avoid being overly hungry when you arrive. And yes, we mean PALEO food.
Circle the buffet at the party and choose wisely. Here are some suggestions:
Eat some meat first...animal protein will satiate you quickly and not wreck your stomach and hormones. Look for the 'cleanest' option...just meat, no sauce, no breading. Bacon wrapped scallops - check. Ham - check. Meatballs - maybe, maybe not, depending on the recipe and sauce.
Raw or simply prepared veggies are almost always available on the spread and are actually good for you...load up on these.
Guacamole - check. Sans chips - use the veggies above to scoop.
Fruit is almost always on the menu...some berries or melon will give you some sweetness without nearly as significant of a metabolic aftermath as refined sugars will create.
Avoid processed foods completely - this includes breads, dips, pastries, cookies...try to imagine where the ingredients came from...if you can't imagine it - don't eat it!
If you drink, think wine - red or dry white. Avoid sweet mixers with your cocktails...a glass of premium spirits on the rocks will taste good, provide minimal consequence in comparison and take longer to drink than a glass of sugar or HFCS laden holiday hooch...after a glass or two of something clean, you will be having a great time and minimizing the potential damage to your system...
Have you been able to keep up with your reps for the bodyweight challenge? Missing a day or two at this point starts to really add up. I've heard of some big numbers owed - I better knock out some situps tonight or I'll owe 225! Post to comments how you're doing with the challenge - who has the biggest number?
Reminder - class times today are 6am, 10am, 1pm, & 5:30pm
The boys still looking fresh 2 WODS into the 14 Dirty Girls!
Two of our favorite visitors, Brian & Kari Bowen, were in yesterday and are coming in for the 10am today. We first met Brian right after we affiliated with CrossFit, and were still operating out of our garage. Brian was running CrossFit Ramstein in Germany at the time, and starting to train for the 2009 CrossFit Games, which he qualified for. A good number of you have met his mother, Marsha. (Pray that you have what Marsha has when you grow up!)
Brian & Kari are now in South Carolina finishing out their Air Force careers. Their next step is opening their own CrossFit box in a to be determined location. So I asked Brian if he had a workout in mind for today. So here it is - "Ramstein". We'll have to make some modifications due to equipment and possibly weather. So come by at 10 of you can - and thank the Bowens in person for today's festivities!
Are you ready for Christmas? We have lots of CrossFit Blacksburg gear available for last minute shopping. Beanies, water bottles, sweat shirts - and the limited ediltion Be Strong long sleeve. Put something on your Santa list!
Adult classes are on as scheduled for the rest of the day
Holiday Bodyweight Challenge - Day 33!
If you missed our holiday party, it was chock full of delicious Paleo goodness! Brayden S. won in the kids' category with the following entry...delicious and pretty easy...thanks Brayden! (As borrowed from "The Foodee") - consider reducing the amount of honey for a less decadent treat and if you're still trying to lean out...
These babies are grain- and gluten-free and contain no processed sugar! Add nuts for an extra kick...
Damn-Near-Paleo-Brownies:
Ingredients:
16 oz almond butter
2 eggs
1 cup honey
1 tbsp pure vanilla
1/2 cup cocoa powder
1/2 tsp sea salt
1 tsp baking soda
Blend almond butter until smooth (microwave a little bit).
Add eggs, honey and vanilla. Blend cocoa, salt, and baking soda.
Grease a 9×13 pan
Bake @325 for 30-40 minutes.
Enjoy!
The roads are not good. All evening classes are canceled.
Holiday Bodyweight Challenge - Day 32
We usually post recipes on Friday, but I'm feeling a bit squirrely, waiting for the snow to come. This recipe is an adaptation of one we found in the CrossFit Kids Magazine. It is super yummy, makes a good amount, and is super good for you! Unfortunately, we don't have a picture to post.
Apple Breakfast Bake
4 large apples, cored and coarsely chopped
1# sausage or ground pork
juice from 1 lemon
1/2 cup+ raisins
1/2 cup+ pecan or walnut pieces, very coarsely chopped
Coconut oil
Cinnamon
Almond meal
Set oven to 350*. Place raisins in small bowl and toss with lemon juice. Set aside. Cook sausage or ground pork. Drain. Drain raisins. Combine raisins, meat, apple, and nuts, mixing thoroughly. Spread in a 9"x13" pan. Sprinkle with cinnamon, spread little dollops around dish, and sprinkle with almond meal. Cover with foil. Bake for ~25 minutes, uncover, and bake for another 5 minutes.
Can be eaten as is, or if you're including dairy in your nutrition, a good dollop of yogurt or a splash of Homestead Creamery whole milk would make it pretty yummy. This is a recipe that you can really play with. Experiment with different dried fruits, meats, and even fruit. I'd stick with mostly apple, but throwing in a bit of a firm pear might be interesting.
Starting on Monday Decmber 20th, we will be on a slightly reduced schedule. Then the week between Christmas and New Years, we will be closed, and everybody will get that week added to the end of their current contract. We are all looking forward to a little down time - but don't forget to keep up with your reps for the sixty day challenge! And if you need a few extra WOD's to get you through, try some of these. No equipment - just you and a watch! You can even combine your sixty day challenge with a lot of these.
So for next week, December 20th through the 24th, the schedule is as follows:
Can high school girls get stronger and improve their athletic performance through a properly structured stength and conditioning program? Absolutely! Strength training isn't just for football players!
Check out this video of Hallie Kuhlman, the Kansas state high school track champion in the 100m, 200m, 400m, and 800m!! She obviously works really hard, and is not afraid to sweat. My bet is she doesn't whine much, if at all. Getting a leg up, on the playing field or in life, is easy, if you're willing to do the work. Interestingly enough, most girls are unwilling to put in the work. Hmm.
Who's ready to raise their game? Who wants to be the next state champion?
