You have probably seen the posters up around the box over the last week. Coach Johnny is putting together a program specifially designed for cadets, active duty, National Guard, and reserve military personnel. These weekly sessions will be held Saturdays, and are designed to test participants both physically and mentally. Each session will last 1 1/2 hours - and will be packed full. There may be some open spaces. If you're interested, check with one your coaches to see if it's right for you.
Jen, Jess & Aimee taking a break during the Whole9 seminar
Today's Whole9 Nutrition Workshop with Melissa and Dallas was awesome! It was a great blend of geek-speak and talk that folks without a MS in biochemistry can understand. They touched on the science, but focussed heavily on the implementation and daily living. While no expert, I've been around the nutrition block a few times. I learned a lot today, and am looking forward to implementing some of the things I learned in my own nutrition.
Today starts the Whole30 Nutrition Challenge. You can "register" by signing up on the white board (this will actually go up later today ... Sunday was a long day!). You are on your honor to monitor yourself. If you cheat, you must bring in $1 to put in The Jar. At the end of the 30 days, we will donate the money (hopefully small amount) to NRV Cares. CrossFit Blacksburg is going to guarantee $100 to NRV Cares ... do your darndest to make us donate the $100!
Here is Melissa and Dallas' guide to the Whole30 Challenge. A lot of the Whole30 Challenge is about assessing your relationship with food, and the effects the foods you eat have on your body. As I said, I've been eating pretty darn clean for a number of years, and I'm looking forward to making some changes over the next 30 days. The first few days are not going to be easy, I can 100% guarantee it! But the changes that will happen to your body over the next 30 days will be so worth it!!
Seize the day! There's no time like today to change your life, for the better!!
We made a semi-traditional beef stew last night. Using an oven-safe cast-iron pan with a lid, we mixed up the ingredients to slow cook using a 200-degree oven before leaving for the gym at 2pm. It was ready and delicious when we got home at 5:30pm. Super simple and great for a cold night! I thickened it with full-fat coconut milk and it worked great!
Here is the recipe and a final shout-out for the Whole 9 seminar coming up at the box this Sunday...you will learn how to eat nutritiously for: better performance in the gym, outstanding body composition and just-plain feeling good each and every day! Now really, why wouldn't you attend?
Kind of like Mom used to make Beef Stew:
2 lbs. stew or kabob grass-fed beef (basically beef cut into 1" or 2" cubes)
1 can plain, chopped tomatoes (28 ounces)
1 small can plain tomato paste
2 cloves garlic, minced or garlic powder
1 onion, chopped finely
Various spices (I used basil, oregano, salt, pepper)
Chopped veggies of your choice - carrots, celery, etc.
3/4 C. clean beef broth
3/4 C. coconut milk - full fat
Slop all of the ingredients together in your cast-iron pan, put the lid on, put it in the oven and go do something productive! We served it up with a side of sauteed cabbage (we chopped a head of cabbage and sauteed it in olive oil with garlic, onion, salt, pepper and a few splashes of white wine vinegar...)
There is a box just inside the door, and it's over-flowing with stuff somebody wore when they came in, but forgot when they left! Sweatshirts, jackets, t-shirts, shorts, water bottles - there's all kinds of stuff in there! If you're missing something, take a look. In the very near future a local charity will be receiving this box, so get your stuff sooner rather than later.
Here's a pretty cool video about the history of weightlifting from Bodytribe Fitness. While it is lengthy, it's worth the watch. Thanks to CrossFit One World for posting this.
Don't miss the unique opportunity that is the Whole9 Nutrition Workshop. We can talk all day about nutrition, but Melissa and Dallas are the experts, and they're coming to our box! In the morning we'll be learning what not to eat and why, and in the afternoon we'll hear about what we should eat. The why is super important for both the do and don't, and that's where their expertise comes in. Pick their brains, learn how to implement clean eating in to your life!!
Also, don't forget that for the rest of this week, all of our shirts are $5 off, and our beanies and water bottles are $3 off. Protect your head from the cold with a nice new hat! And stay hydrated with our nice stainless steel water bottles ... not BPAs there!
We had a fabulous showing at SuperFit, with a man and woman competing in the final workout, and very good efforts put forth by all against some stiff competition. John Steger finished 2nd overall, with a stellar down-to-the-wire first-place-finish in the final workout, and three other top-five finishes in the other workout! Amy finished a very surprising 4th, setting her spot on the top five after the first workout, and keeping it the whole time!
Congrats to Kaja (11th overall with a 5th place finish on a workout), Ben, Lopez (top finisher for L-sit hold at 55 seconds), Jimmy (top 5 finish in a workout), Caleb, and TJ! Make sure you give them a pat on the back the next time you see them. A great time was had by all, as well as a great performance!!
And a super-duper, special thanks to Ben's parents, Robert and Vicky King, for hosting the entire crowd for the weekend. Their generosity and hospitality are greatly appreciated, and that hospitality assisted in the recovery of the athletes. Also, thanks to Elizabeth for being there as a spectator, as well as suprise visits from Seth Grey, Matt Abeyounis, Sean G, and Tuck! Awesome!!
After this weekend, people from all over the region now know what we've got going on in our box!
The other night we made a super yummy supper. It was pretty inexpensive (yay!) and easy. Two of the recipes came from Everyday Paleo. That is such a fabulous website and resource!
Chili Verde, Butternut squash, and Cabbage Salad
Chili Verde
2.5# pork shoulder roast, cut in to 1/2" cubes
2# tomatillos (We had a bunch in the freezer from the summer. You could use some salsa verde, but make sure it's clean!) **
2c. chicken stock
2T. coconut oil
1 onion, diced
4 cloves garlic, minced
1 bunch cilantro **
juice from 1 lime **
jalapeno pepper **
1T cumin
1/2t paprika
1/2t black pepper
sea salt to taste
** these ingredients are the salsa verde, if you're purchasing the jarred stuff
Cut pork roast into ½ inch cubes. Heat the coconut oil over medium high in a large soup pot and add the pork once the oil is hot enough that it sizzles when you add a piece of meat. Brown the pork pieces for 4-5 minutes and remove the pork from the pan with a slotted spoon and set aside. Add the onions and garlic to the oil and pork drippings and sauté for 7-10 min or until the onions start to brown. Turn the heat down a bit and add the cumin, paprika and black pepper to the onions and garlic and mix well (it will be kind of pasty). Add the chicken broth to the onion mixture and mix well, making sure to scrape all the goodness off the bottom of the pan. Add the pork back to the soup pot into the liquid and bring to a boil. Turn down to low. While the meat simmers, peel and wash the tomatillos. Dry them well and in a large skillet over medium heat char them along with the jalapeno turning often, until the skins start to blacken (about 10 minutes). Place the charred tomatillos, jalapeno, cilantro, and lime juice into a food processer or blender and blend until smooth. Add to the pork in the soup pot and simmer for 2 to 2 ½ hours or until the pork is fall apart tender. The sauce will reduce down and become thicker over the course of the cooking process. Serve with sliced avocado and cilantro for garnish.
Butternut squash
Halve lengthwise one large butternut squash. Place in a microwave safe dish, skin side up, with about 1/4c. water. Microwave about 12 minutes, until fully cooked. Smash flesh with a fork.
Cabbage Salad
3c. cabbage, chopped
1c. cucumber, chopped
1/2c. jicama, chopped (optional, but it gives a nice texture and flavor)
1/3c. finely chopped purple onion (a bit much for the girls ... I used 3 green onion instead)
1/2c. chopped mango
3T olive oil
2T vinegar of choice
black pepper to taste
Mix all ingredients in large bowl.
So, the chili was served on top of the smooshed up butternut squash, and serve the cabbage on the side.
Why do you come here? Why do you workout at CrossFit Blacksburg? Why do you CrossFit? Why do you follow our workouts on your own, in the ether? Why do you put yourself through this?
While this is my business, my livlihood, hence my life in many ways, I select to do this, just as you do. I choose to workout 4-5 times each week. Why? Let's see ... I'm 40, I have 2 kids, I run a home, and run a business. I need my workouts to be very efficient and effective. I don't have time to waste 90 minutes at the gym, really working for only 30 minutes of that 90. LSD (Long Slow Distance, nothing else!) only breaks down muscle. I'm aging, and I need as much muscle as I can get. And speaking of, with this CrossFit stuff, I'm still getting stronger and faster. I've been lifting weights for almost 17 years, yet I keep getting stronger and hitting PRs. And I'm getting faster in my workouts. "So what?" you say. So, I'm 40, yet I'm able to play with my kids as long as they're able to go, I can get stuff done around the house, and I don't need to rely upon anyone else for physical help. I can give the 20 year olds a run for their money, and I still look pretty damn good in a bikini. While not the be-all and end-all, I'll take it!
"Why do you eat the way you do? Aren't you sacrificing too much?" NO! I firmly believe that our dietary choices are prolonging our lives. Now, that doesn't mean prolonging them in a nursing home. I mean being healthy, living independently, and not having to pay Big Pharma a ton of money as I age. I know many 40 year olds who are taking WAY too many medications. This seems to be working for me. How's that working for you?!?
Most of you know by know that we are hosting a nutrition seminar on January 30th with Mellisa & Dalls from the Whole9. If you haven't registered yet - do it! It's a great opportunity to ask your own questions. Look up to your right and click on the link in the events.
The Whole9 blog recently featured an entry titled "Paleo poor: Your guide to the grocery store." Following is an excerpt. Then read the rest for your self, and sign up for the seminar! We all want to avoid the pill box with the days of the week seperated out.. This is how you do it!!
We’ve heard it a million times - how can I afford to eat like this? (“Like this” meaning “Whole30” or a general Paleo diet.) We can’t argue the fact that it’s cheaper to eat a McDonald’s value meal than to craft your own healthy healthy dish by hand… but then again, diabetes medication is pretty expensive too. We’re not here to argue for all of the reasons you should eat better. If you’re reading our site, you already know that, and are trying to do something about it. We’re also not going to get on one of our favorite soapboxes, called, “You just spent $5 on a latte, and that’s not even food.” Ultimately, it all comes down to making healthy eating a top financial priority, but there are plenty of ways you can make your current food budget work a little harder.
You can pay a little more now or pay and suffer a lot more later...you choose!
