- Tuesday, November 26th, 2013
- by amy
to join in on the fun that is the Holiday Body Weight Challenge - Oh, that's right, I forgot ....
Holiday Body Weight Challeng - Day 8
How does this work? We're 8 days in to a 60 day burpee challenge. On day one, you do one burpee, on day two, you do two, and on and on until day 60. If you miss a day, you aren't kicked out, but you do have to make up your burpees. So if you missed yesterday's 7 burpees, that means that today you have to do a total of 15.
That's why it's not too late to jump on the burpee bandwagon! 8+7+6+5+4+3+2+1=36. That's right, only 36 burpees to experience all that is the Holiday Body Weight Challenge. If you do decide to participate, make sure that you get in on the Facebook page - it's chock full of motivation, and really funny videos of your fellow CFBBers knocking out their burpees - that in and of itself is worth the price of admission!
Ask your server...for more burpees!
- Monday, November 25th, 2013
- by amy
Holiday Bodyweight Challenge - Day 7
This may be the earliest we have made this post - but it sure is cold out there, and it looks like some sort of moisture rolling in.
Here's our Bad Weather Policy: If the roads look bad, class will be canceled. We can't go by Montgomery County as they close for super cold temperatures, and snow in Elliston, for example. Use your head! If we know that there is snow or ice in the forecast, we'll communicate via the website, email and Facebook if we are going to be closed. No news is good news! Thanks for your patience and understanding!
Definitely NOT inclement weather!
- Friday, November 22nd, 2013
- by Carol
HOLIDAY BODYWEIGHT CHALLENGE - DAY 4
Primal Palate has an entire Thanksgiving menu put together and it looks awesome! Find this recipe and the menu here...
2 lb Carrot, Raw, peeled and chopped into large chunks
1 quart Chicken Stock, free range, organic,, we used home made stock
1/2 cup Coconut Oil, Organic
2 Tbsp Lemon Juice
3 whole Eggs, Pastured
1 tsp Salt
1/4 tsp Cinnamon, ground
1 Tbsp Coconut Flour
1 Tbsp Pure Vanilla Extract
2 Tbsp Onion
In a large soup pot, boil carrots in chicken stock until fork tender, about 20 minutes.
Preheat oven to bake at 350.
Drain carrots from chicken stock, and place in a food processor or high speed blender.
Puree carrots until smooth.
Add coconut oil, lemon juice, eggs, salt, cinnamon, coconut flour, and vanilla to the food processor and continue to blend until smooth.
Add minced onion and blend again just to evenly distribute the onion.
Pour into a 2 quart souffle dish, lightly greased with coconut oil or grass fed butter.
Bake uncovered for 45-60 minutes.
Souffle should be firm to the touch before eating.
Sprinkle with cinnamon and serve.
- Thursday, November 21st, 2013
- by Carol
The Holidays are almost HERE…and we want to help everyone give the best gift ever...
The gift of health and fitness to friends and family! The Holiday Gift Basket enables
anyone thinking about getting started at CrossFit Blacksburg to enjoy an introduction
for a month!
To purchase one of these packages for a friend or family member, please see
your coach or email Carol (email@example.com...)
Holiday Gift Basket includes:
One Month: Two Classes Per Week of CrossFit Group Fitness Classes
(Participant must follow our New Student Schedule for the entire month
and complete our Free Introductory Session before beginning classes...
month of training must be completed by March 31, 2014...)
High Speed Jump Rope!
CFBB Success Journal!!
Price: $ 95
- Wednesday, November 20th, 2013
- by amy
HOLIDAY BODYWEIGHT CHALLENGE - DAY 2
We will be having a slightly reduced schedule next week due to the Thanksgiving holiday.
Wednesday - no 6:30pm class; all evening classes will be ALL LEVELS
Thursday - NO CLASSES
Friday - 9am, 12noon, & 5:30pm only - all classes will be ALL LEVELS
Saturday - 9am only - ALL LEVELS
The schedule on the website has been modified, and there are paper copies up in the lounge. Please plan accordingly, and have a great Thanksgiving!
- Tuesday, November 19th, 2013
- by Jesse
TODAY IS DAY 1 OF THE HOLIDAY BODYWEIGHT CHALLENGE!
The Challenge, should you choose to accept, works like this:
Do 1 burpee today, 2 tomorrow, 3 on Thursday, etc. for 60 days. At the end of the challenge, CrossFit Blacksburg athletes will have completed 1,830 burpees!
Here are the rules:
1. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day. Burpees with breakfast, anyone?!
2. If for some reason you miss a day (which you won’t), you have to make up ALL the missed burpees the following day. So, you probably don’t want to miss day 59!
3. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s burpees on your first day.
4. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, IF you want them to.
5. For performance tracking purposes, the 15 burpees, 30 burpees, 45 burpees and 60 burpees days will be timed. So on those days, you will need to do your burpees all at once for time, not broken up throughout the day.
What’s a Burpee you ask?
Check out this video… Post your comments below
- Monday, November 18th, 2013
- by Jesse
Do you ever get halfway through a workout and the “Wall” hits you in the chest and knocks you on your butt? Let’s BREAK DOWN THE WALL!!!!
Physical Readiness and Endurance (PRE) Class
The overall goal of this class is to improve your posterior chain and core strength and increase your time under tension (load). The workouts will focus on the oxidative pathway and be in the 15 minute range, aka...longer than Fran, slightly less intensity, more oriented to build endurance. If you have friends who want to try out a “CrossFit style” workout, get them to sign up with you!! There is always a scaling option!
6 classes starting December 1. Classes will be 90 minutes on Sundays (2pm-3:30pm) and 60 minutes on Wednesday nights (7:30pm-8:30pm).
There will be 6 total classes and I promise to pack in as much "fun" and "excitement" as possible.
The 6 dates are:
December 1, 2pm
December 4, 7:30pm
December 8, 2pm
December 11, 7:30pm
December 15, 2pm
December 18, 7:30pm
If you reserve your seat by November 20, the cost will be $15 per class, $70 for all 6. After November 20, the cost will be $20 per class.
Members of CFBB who have a "Gold" membership will receive a 33% discount
Email me at ben@crossfitblacksburg to sign up or if you have any questions.
Start getting your mind right people!!!!
- Friday, November 15th, 2013
- by Carol
Thanksgiving is just around the corner...we will be posting some clean recipes for you so that the holidays don't end up going in the wrong direction!
Paleo Thanksgiving Stuffing from PaleOMG...
1lb ground pork sausage
5 pieces of bacon, diced
5 stalks of celery, diced
1 yellow sweet potato (is that a yam? or a sweet potato? whatever.)
1 yellow onion, diced
1 container of mushrooms, diced
2 apples, diced
2 tablespoons white wine vinegar
1 cup dried cranberries
1 cup pecans, chopped
2 eggs, beaten
⅓ cup chicken broth
- Thursday, November 14th, 2013
- by Carol
Our Fitness Starts With Food Drive is underway! Some of you have already started dropping off items - please consider donating during this important event. Our local pantries are critically low on supplies and your support will go a long way!
So CFBB, let’s all be generous and share what we have...There are lots of healthy choices you can bring to share….find our Facebook page here...and thanks!
Please leave items next to our main entry door - we will continue to collect until January 4th...
- Wednesday, November 13th, 2013
- by Jesse
From Coach Cassidy...
Last week we announced that there will be a kipping pull up seminar on Tuesday, December 10th at 7:30 pm. Read more about it here!
Note: the purpose of this seminar is to teach the SKILL of the kip technique. You need to have some foundational pull up strength already in place in order for the lessons learned in the seminar to be useful. If you are not sure if the seminar is right for you, then ASK! Your coaches will be happy to talk to you about whether or not you are ready to learn to kip!
For those of you considering signing up for this seminar, take a moment to read about two of our CFBB clients (Yani Shaw and Kim Kitts) who mastered the kipping pull up this year.
Could you do a pull up before joining CFBB?
Yani: I could do a couple chin-ups for the few years before CFBB, but had stopped working out 6 months prior to joining Crossfit and had lost everything (and gained 20 pounds).
Kim: Nope, absolutely not. I don't think I had even attempted one since middle school...a long, long time ago.
What scaling methods have you used for pull ups during WODs (before you could do RXd pull ups)? (jumping, band, pipe, ring rows, etc)
Yani: I think I've done it all. Bands mostly, but have used the pipe and rings. I had to do jumping pullups during my intro session baseline workout.
Kim: Mostly band, which was my preferred method. However, I have done jumping and pipe pull-ups a few times as substitution.
What motivated you to learn to kip?
Yani: I was sick and tired of not being able to do any of the workouts with pullups in them prescribed. There is something about writing Rx in my book (even if no one sees it) that is very gratifying for me.
Kim: I am very strong willed and hate not being able to do something. I loved using the bands and slowly using less resistance. I could slowly feel me getting to my goal of a kipping pull-up. However, whenever I was told no bands that I had to do jumping pull-ups I would get so aggrivated. So, I just kept pushing forward determined to never have to use a jumping pull-up as a substitution again.
Do you remember some of the drills that you were taught to learn to kip?
Yani: I knew I had the strength to get kipping pull-ups, so it was just a matter of technique. Cassidy and Ben taught me the hip movements done supine on the floor and then they showed me how to incorporate that into the top of the pullup. From there it was just practice on the bar.
Kim: I just watched others mostly. Then one day I asked Ben to show me the progression through Yani's suggestion. I started hanging from the bar and learning the controlled swing using my shoulders. From there, I laid on the ground and learned the thrusting part of the swing. Then I just got on the bar and practiced, practiced, practiced. My struggle was getting the little push of the legs at the end of the swing.
Did you have to work on your kip outside of class? How often did you practice?
Yani:I practiced before and after class for five weeks and went from 3-5 kipping pullups to 13 smooth fluid kipping pull-ups.
Kim: I wanted to because I was obsessed but, with two small kids I didn't have the time or equipment handy to practice kipping pull-ups. So, whenever the floor was open before class and after class, I would get a few minutes of practice in. Most of the work was done during WODs.
Any tips for people who want to learn to kip?
Yani: Get on the bar. The more time on the bar the better you will be. Don't rely on the bands, if you are close to a kipping pullup don't fall back to the bands when you get frustrated.
Kim: Once you get your first unassisted kipping pull-up or regular pull-up, start doing them in WODs, no matter how long it takes you or how hard it is. If you can only do one unassisted when everyone else is doing ten, do it. Once you have one, the progression is much faster if you stick to it.
Ready to sign up for the seminar? Email me at firstname.lastname@example.org!
Kinsey and Marla have also learned to kip! Nice work, ladies!