- Tuesday, May 31st, 2011
- by amy
Thanks for everyone who came out yesterday morning for Memorial Day Murph. We had 26 folks workout (at 2 different times), and a good time was had by all ... I think!
We hope you're settling in to the summer schedule. There haven't been too many mess ups lately. The 9AM is turning in to a BIG class, which is just fine. Simply remember that even if there is a coach there who's working out, please respect just that, the fact that he/she's there to get in a workout. If you have any questions, ask the coach on the floor. While we're all willing to lend some words of wisdom, please give everyone a chance to workout, and get some coaching for themselves!
Nice rowing ladies!
- Monday, May 30th, 2011
- by neil
Come and honor our fallen hero's with a special Memorial Day Murph! Remember, 9 AM is the only class today!
- Friday, May 27th, 2011
- by Carol
Monday, May 30th, Memorial Day - 9am class only - Come one and all to remember our fallen heroes...
We've made these several times and Amy brought us some last weekend - I had forgotten how yummy they are! The recipe originated on Mark's Daily Apple. A good dose of protein and healthy fat makes these appetizers perfect and perfectly paleo!
Enjoy the holiday weekend!
Fat Guacamole Devils:
6 hard-boiled eggs, peeled and halved, add yolk to a mixing bowl
2 ripe avocados, peeled, seeded and mashed
2 TBSP red onion, finely chopped
1 - 2 TBSP hot sauce
Juice of 1/2 lime
Salt/Pepper to taste
Cilantro or parsley
Add all of the ingredients to the yolks and mash up until smooth. Stuff the halved egg whites with the mixture and top with cilantro or parsley.
- Thursday, May 26th, 2011
- by amy
CrossFit Endurance classes are becoming a hit! The folks who have been attending regularly are seeing a marked improvement in both form and times.
In case you've missed it, CrossFit Endurance is designed to work with the daily WOD's we do to increase performance in distance events while also decreasing training miles and injuries. Classes meet on Wednesday at 6:30pm and Saturday at 8am. The classes are included with Gold (4x week) and Platinum (unlimited) memberships. For other packages, and the general public, there is a separate fee. For most of members, if you have any interest in these classes, it would be worth upgrading to the new Gold Package. Just ask one of your coaches for details.
Christina showing great running form!
- 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?!