- Monday, January 17th, 2011
- by amy
Welcome back to everyone who's been out of town. While we enjoyed some quiet time, we're definitely glad to have you back! Of course, our regular schedule will be resuming this week.
We're having a Back-To-School sale on our merchandise. We're taking off $5 on all shirts, and $3 off our water bottles and beanies. This sale will last through the end of the month, so don't wait to take advantage of this opportunity. Also remember that our long sleeve shirt is a one-shot deal, meaning we're not going to be re-printing these. Once they're gone, they're gone.
- Friday, January 14th, 2011
- by amy
Today we remember the 6 people who were killed and the 14 injured in the shooting tragedy in Tucson this passed weekend. CrossFit Northwest Tucson created this workout, and is named for Christina Green, the youngest of the victims. While her death tugs at heartstrings the most, we should not forget the other 5 killed: Dorothy Morris, John Roll, Phyllis Schneck, Dorwin Stoddard, and Gabe Zimmerman.
This is going to be a tough one, just as all memorial and hero WODs are. Bring your big girl and big boy pants for this one.
- Thursday, January 13th, 2011
- by amy
Holiday Bodyweight challenge - Day 60 - Last day!
So, on January 30th, we're going to be hosting the fabulous Whole9 Nutrition Workshop. I promise you, if you attend, you will learn all the tools necessary to make the necessary changes in your life and diet. These changes will make you look, feel, and perform better!
Starting on January 31st, we're going to start the Whole30 Challenge. It's a 30 day challenge to clean up your diet, and I mean sparkling clean! Just as we had people sign up on the white board for the Holiday Bodyweight Challenge, we're going to set up another board for those who are committing to the Whole30. Here's where things get interesting. This challenge is on your honor ... you'll know when you cheat, and you need to fess up. We will have a cheat-sign-in-area, and when you cheat, you need to put your name up there. In addition, you need to put $1 in the pot for your cheat. BE HONEST!!
"So, what's going to happen to the $$$?" you ask. All of the money is going to be donated to NRV Cares. This group provides parent education and child advocacy against abuse and neglect, including the very important court advocacy program CASA (Court Appointed Special Advocates) for abused and neglected children. While I don't want you to cheat, at least your money will be going to something worthwhile!
The Whole30 Challenge will wrap up on March 1st, and to celebrate, we'll be having a Happy Hour at a local restaurant on Wednesday the 2nd. Details to come.
Improve your performance, look better, and feel better. It's worth the effort. So sign up for the workshop . and get your questions answered in person!!
Is biting your tongue paleo?!
- Wednesday, January 12th, 2011
- by amy
Holiday Bodyweight Challenge - Day 59 - almost there!
Resident strong-lady Cassidy Jones is having knee surgery tomorrow. It should be a pretty routine procedure to clean out some old knee issues. Once she's back, watch out for some big numbers!!
Someone chatted with me the other day about purchasing kettlebells, and I can't remember who it was! We'll be heading to SuperFit in Charlottesville next weekend, and they are going to have a vendor there selling equipment, including kettlebells. The price will be about $1/pound, which is pretty darn cheap! Let me know if it was YOU so I can purchase it for you.
Please be sure to introduce yourself to anyone you don't know in the gym, whether you're the new person, or the seasoned veteran. One of the great aspects of CrossFit is the community, and it's always nice to know peoples' names and basic info. No, you don't need to know where someone was born, but figuring out if someone is in school, is a professor, or owns a business is cool. Take the effort to get to know each other.
Whole9 Nutrition Workshop ... education, realization, implementation. Do it. Prices go up next Monday ...
It's amazing what you can find on the internet!
- Tuesday, January 11th, 2011
- by amy
Holiday Bodyweight Challenge - Day 58
This is a guest blog from Melissa and Dallas about their upcoming visit. Make sure you register to get your spot!! Lots of awesome information will be spread on January 30th!
We bet at this point you’ve heard about our upcoming Foundations of Nutrition workshop at CrossFit Blacksburg, and you may even be considering whether you should attend. So in preparation for the event (and because Amy asked us to), we thought we’d take some time to address some of the questions we’re pretty sure you’re asking yourselves, and give you a few more reasons why you shouldn’t miss our workshop event.
So for those who have read a nutrition book or two, and wonder if that’s enough to get them to optimal health… for those who are already “pretty Paleo” and aren’t sure whether they’ll get anything new out of the event… for those wondering if the price of admission is going to be worth it… here are 9 reasons you should come to the Whole9 Foundations of Nutrition Workshop.
1. A second (or third, or fourth) perspective on the same topic is always helpful. When you’re in the bottom of a squat and another qualified individual (other than your coach) gives you feedback, do you say, “No thanks, I’m good”? Nope – because a second set of eyes is always a good thing. Consider us an additional set of nutritional “eyes”, giving you a different perspective - our unique way of looking at building healthy, sustainable nutritional habits and successfully implementing them into your everyday life.
2. A book – even a really good book – can’t answer your personal questions on the spot. Our workshop is structured so we have time to answer all of your questions - what you should eat post-workout, how your specific inflammatory symptoms can be controlled with dietary changes, how to banish your late-night sugar cravings once and for all. A book will never be able to tailor its material to YOU… but we can. And sure, you could do a bunch of research yourself… but why would you, when you have us?
3. This ain’t your Momma’s “intro to Paleo” lecture. We’re going to have to talk about some of the same background details as the other nutrition folks – insulin, inflammation, and the way certain food groups affect your body. But trust us, this isn’t your standard “Paleo 101” discussion. We’ll explain why we don’t care if a food is technically “Paleo”, we’ll connect health and fitness dots that you didn’t realize were connected, we’ll teach you how to avoid common “healthy eating” errors that you didn’t even realize you were making, and explain everything from our unique perspective, using our own original material.
4. We will provide you with snacks. By “provide you”, we mean strongly encourage you to participate. By “snacks”, we mean a delectable selection of Stronger Faster Healthier Omega-3 fish oils in five glorious flavors, all available for taste-test during the event. Don’t say we don’t spoil you.
5. We back up our science-y material with all the practical application you’ll ever need. We are all about the practical application – in fact, you can read what Robb Wolf says about that on our testimonials page. We could spout off all the science-y lingo in the world, but if that doesn’t help you figure out what to eat post-workout, then we’ve totally missed the mark. At our workshop, you’ll get our detailed “good, better, best” Shopping Guide, our full MealSimple™ meal planning template, and a list of recipes and nutritional resources all designed so you can hit the ground running.
6. Eight hours of a healthy eating lecture is going to be way more fun than it sounds. We use a tag-team structure to talk about our nutritional program, enjoy a casual approach to the discussions and aren’t afraid to go off on a tangent, if it’s interesting (or provocative) enough. Plus we have awesome art, which we sometimes auction off at the end of the event.
7. One hundred dollars for a lifetime of healthy eating habits sounds like a bargain to us. We’ve never, ever had one person say our material was over-valued. If anything, people have told us we should be charging more for our full day event. We pack a lot of information into our day, and leave you with so much take-home material that you won’t be lacking for nutritional direction or inspiration for a long time to come. And since our workshop is geared towards building life-long healthy eating habits – not just how to finish a 30 day challenge – the things you’ll learn with us will stay with you forever. All for the cost of a good dinner and a movie, right?
8. Sometimes, the motivation and inspiration you get from an event like this is worth far more than the tidbits of information you may pick up. We should know – we wrote all about it on our site, after listening to one of Dutch Lowy’s Performance Development lectures. And after the holidays, when we know y’all went off-roading with your nutrition, couldn’t you use a little motivation and inspiration to get you back on the Good Food bus?
9. We will use the phrase “sex with your pants on” during the event. But you have to be registered to get the full story. It’ll probably be worth your registration fee it all by itself. Just sayin’.
Looking forward to our visit to CrossFit Blacksburg – hope you meet you there.
Best,
Melissa & Dallas
Whole9
- Monday, January 10th, 2011
- by amy
Holiday Bodyweight Challenge - Day 57 - almost finished!
Please remember that we still have a curtailed schedule this week; MWF 5:30AM, 10AM, 1PM, and 5:30PM; TTh 6AM, 10AM, 1PM, 5:30PM. Also, keep in mind our inclement weather policy. Montgomery County Public Schools sometimes close for reasons that don't really affect us. So, we will post at least 1/2 hour before the early AM classes if we are on or not. 1" of snow, we're open, 1 -2" and its still coming in heavy, probably not. Bottom line is check here first, or just stay in bed! The website is going to be our main mode of communication for things like this, as it is for most issues. If you show up without checking the website first...sorry!
Ready for more snow?!
- Friday, January 7th, 2011
- by amy
The other night I made
Fruited Chicken Thighs
8 chicken thighs
1/2 onion, finely chopped
~2 stalks celery, finely chopped
4 cloves garlic, finely chopped
8T olive oil
2 apples, cored, peeled, chopped
1/4c raisins
1/4c chopped walnuts
1/2t tarragon
Sautee onion, celery, & garlic in 2T oil. Once onion is translucent, add fruit and nuts. Pull the skin off the chicken, but leave attached on one side. Stuff the loosened skin with mixture. Place in large roasting pan, drizzle with remaining oil and tarragon. Bake at 350* for about an hour, basting every 15 minutes.
Delicious! Problem was, there were leftovers of the stuffing. So, the next morning I made
Yummy Breakfast Apple Sausage
Sautee yummy local grass-fed sausage until about 3/4 done. At this point, add the remaining fruit stuffing, tossing in a few extra raisins. Continue cooking until sausage is fully cooked.
We all devoured all of it. The chicken was a big hit, with both girls eating an entire thigh ... not too bad for 5 and 7 year olds. And breakfast was gobbled up, again by everyone! Personally, I find breakfast the hardest for the kids, and this was a nice change of pace to the standard bacon and *fill in the blank*.
Sorry there isn't a picture of this yumminess. One day we'll remember to bring the camera home ...
Nice row Bill!
- Friday, January 7th, 2011
- by Carol
Here is a fabulous recipe from the Nourishing Days blog...these pancakes are light, fluffy and delicious! (So good, in fact, that we are out of coconut flour!) We have tried numerous recipes for Paleo pancakes and this one is far superior. Cook them in coconut oil or lard. Add warmed berries to the top for an extra kick! Here is the link to the recipe...Fluffy Coconut Pancakes...serve them up with some quality breakfast meat! Yummy!
Ain't no Aunt Jemima going on here...
- Thursday, January 6th, 2011
- by amy
Holiday Bodyweight Challenge - Day 53
Classes have been pretty thin lately. Tech and RU students are out of town, and classes are generally less populated. Take this opportunity to talk to your coach, pick his brain, and ask for some specific guidance on something. It's hard to work on a kipping pull up, for example, in a 15 athlete class. Now's the time to take advantage of having more accessibility to your coach. Find out what new skill you can learn and/or hone.
Warming up or cooling down?
- Wednesday, January 5th, 2011
- by amy
Holiday Bodyweight Challenge - Day 52!
If you're local, now is the time to come in for your workout! Half of our clients, Tech students, are out of town, and classes are small. Take this opportunity to get some individualized attention. Want some skill work? Just ask! With classes of only 2-5 people, much more attention can be paid to each of you.
Also, did you know that we are now offering a High School Strength & Conditioning program? Yep, we are. This class is open to any high school athlete, regardless of age, sex, sport, or skill level. These classes take place T/Th 3:30-4:30. If you know of a high school athlete who wants to up his/her game, and take advantage of the years of experience that our coaches have training athletes, this is the opportunity!! Others have backing and names; we have proven experience! 770# back squat, anyone?
3-2-1 switch!
