- Wednesday, May 25th, 2011
- by amy
While many of us think of testosterone as a male-specific hormone, and estrogen is a female-specific hormone, that is definitely not the case. Both men and women have both testosterone and estrogen coursing through our bodies, obviously at different levels. While these hormones are sex-related hormones, they regulate other things as well.
Check out this great article from Mark's Daily Apple about Testosterone. It's a good read, and offers some insight on how this hormone works and effects individuals.
- Tuesday, May 24th, 2011
- by amy
We finished up Client Appreciation week on Friday ... Congrats to Joe S, Carol D, Kerry H, and Ben LeF for winning a free month of training!! Whooo Hooo!
John Steger is finishing up his stint with us shortly. He'll be coaching this morning, then again a couple of times in June, then he's off to officially start his Army career. Make sure you bid him a fond farewell when you see him.
A younger Coach Johnny and Justin.
- Friday, May 20th, 2011
- by Carol
Amy and Neil made this recipe the other night - we'll have it over the weekend. Amy found the recipe here.
Time to start hitting up our farmer's market for local produce! If you haven't been to the Blacksburg Farmer's Market, you really should treat yourself to a trip downtown on Saturdays or Wednesdays to check out all of the offerings. Most of our meat comes locally-raised and grass-fed from Weathertop, Shadowchase or Wild Hill Farms but there are many other farmers with a wide variety of products. These folks work hard to deliver quality produce and meat to our community weekly. That is not an easy task when you think about it. Take advantage of it this weekend! The weather is supposed to be great so maybe we'll see you down there...
Have a great weekend and thanks for letting us serve you all - we hope that you enjoyed Client Appreciation Week!
Cuban Green Beans
2 cups green beans trimmed
1/2 cup cubed ham (we subbed bacon)
2 tablespoons olive oil for sautéing or fat rendered from bacon
2 cloves garlic chopped finely
1/4 cup white onion chopped
1/4 cup chopped fresh cilantro or parsley
2 tablespoons fresh lime juice
Salt & pepper to taste
Splash or two of red wine
In a saucepan, place the green beans in two quarts of boiling water, with 1/2 teaspoon salt. Cook, uncovered, until fully cooked -- about six minutes.
Remove from heat and drain.
Cook chopped bacon and add onion and garlic and cook for two additional minutes. Splash in some red wine and simmer for another minute or two.
Remove from heat.
Stir in fresh lime juice.
Pour sauce over cooked green beans and toss to coat evenly. Sprinkle chopped fresh cilantro or parsley on top and serve.
- Thursday, May 19th, 2011
- by amy
If you haven't figured it out yet, this week is Client Appreciation Week at CrossFit Blacksburg. We truly are thankful that we have you, our clients, so that we can do what we love, which is make people better!!
Today is our Beverage Blitzkrieg. Come on in to see what's going on ... it involves a stimulant and a depressant, not at the same time!! And of course it's after your workout.
As an aside, we received this email from a client recently, and we thought it's good to share. It made all of us have a good chuckle.
Public facilities never excite me
But today I was stuck on a plane
After a bit, I needed to sh*t
And you should have seen the squat I sustained
Dueling plank holds
- Wednesday, May 18th, 2011
- by neil
Congratulations to yesterday's winners. A drawing was held in each class for a custom CrossFit Blacksburg torture device - a yoga-mat wrapped PVC pipe. This is sure to bring many happy hours to Dave S., Ben L., Caleb P., Marc M., and Teresa S. Enjoy folks!
Appreciation week continues with more fun! You just have to come in and see what's in store! Thanks again, and we'll see you in the sweat box!
Nice overhead squat John!
- Tuesday, May 17th, 2011
- by amy
Congratulations to our water bottle winners yesterday ... Daron, Tim, Mar, Cassidy, Mike C, and Jared! There's more in store for you this entire week, so make sure you make your classes this week!
We've had some yummy recipes sent our way recently, and I'm hoping that with a little down time, we'll be able to get them up on the website, maybe even organizing things a bit better. So if you have any favorite paleo recipes, please send them our way! It might take a while, but they will make it up on the recipe section.
The CrossFit Games Mid Atlantic Regionals are in less than 3 weeks. They'll be the first weekend in June up at George Mason University. The competition should be fierce, and the athletes compelling and awe-inspiring to watch. If you are looking for something to do that weekend, it's the best opportunity that we have on the East Coast to see these amazing athletes, all in one place. And of course they're looking for volunteers as well. Check it out! I'll be judging, and I can't wait to see these folks perform!!
CrossFit Kids are studying after class...are you taking advantage of your increased cognitive ability?!
- Monday, May 16th, 2011
- by amy
So, we have a surprise in store for you today. Something fun, something frivolous, a way to say Thank You to our wonderful clients! If it weren't for you, we wouldn't be here!!
Remember that our schedule has changed, starting this week. Don't show up for a 10AM class, as there won't be one!!
- Friday, May 13th, 2011
- by Carol
Please note that our summer schedule begins next week. Beginning May 16, we will no longer have 10am classes in the mornings OR 5:30pm classes on Fridays. Also, please remember that the 6:30pm classes on Wednesdays and the 8:00am classes on Saturdays are CrossFit Endurance classes - please see a coach if you are interested in attending...
Unfortunately, the weather looks kind of crummy for the weekend...we thought a little comfort food might help out a bit...this recipe comes from healthbent...
And finally - congratulations to all of our graduates! We will miss you all mightily - drop by the box, workout and visit when you're in town!
Melt in Your Mouth Beef Stew
• 3 lbs. short ribs (boneless will work if that’s all you can find, but bones add nutrition & awesome flavor!) - I used stew beef
• 3 T butter or coconut oil
• 3 stalks celery, diced
• 1/2 yellow onion, diced
• 2 carrots, diced
• 4 cloves garlic, chopped
• 4 oz. mushrooms, roughly chopped
• handful of sage, rosemary and thyme, chopped
• 1 qt. chicken stock
• 2 cups roasted marinara sauce or tomato sauce
• 1/4 c apple cider vinegar
Add all ingredients to a dutch oven and bake for about 3 hours on 200 or 250 degrees...
- Thursday, May 12th, 2011
- by Jesse
Why do we, as adults, need to engage in “gymnastics”? First off let’s take a look at what gymnastics is. For most of us, the extent of our exposure to gymnastics is rooting on our fellow countrymen and women in the Olympics. We watch in awe as these freaks of nature perform feats of strength and athleticism that resemble things we rarely see outside of the movies or in comic books. At CrossFit Blacksburg our aim with implementing gymnastics skills and drills into our program is all about teaching proper body control and movement. As with everything we do in CrossFit, scaling and progressions are the key to an inclusive gymnastics program. Understanding that gymnastics is really nothing more than body movement, we can first drill fundamental movements until we have developed the physical competency to move on to more “advanced” movements. While developing party trick type movements such as Free Handstands and Pistols is “cool”, improving body control and kinesthetic awareness is what we’re all about. Gymnasts who wreck their bicycle dust themselves off and continue their ride, whereas non-gymnasts unfortunately suffer much worse fates. It’s this type of positive transference over to the real world that CrossFit training is all about.
- Wednesday, May 11th, 2011
- by neil
Yesterday as part of the workout we did 10 minutes of max double unders. Double unders are a skill that needs to be practiced. It was amazing how many different people said they set a PR during the workout. Why? Because they were practicing! High scores were in the 500's, which were PR's, but even some 5's, 10's, and 50's were PR's. Practice! When you come in for class and it's 10 minutes until your session starts, practice something you need to work on. There is always some room for you to work on something. So don't just wait around for the Coach to tell you what to do - do something, just don't get in the way of a class that's going on. That is your only limitation - so work your goat!
Chris hoarding a pile of weights for his next squat!