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!!
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
Ingredients:
• 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
s&p
Add all ingredients to a dutch oven and bake for about 3 hours on 200 or 250 degrees...
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.
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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!
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Chris hoarding a pile of weights for his next squat!
There were many yummy things to eat at the party the other night, and I know that we all have our favorite paleo (-ish) recipes in our back pockets. Cassidy shared her recipe for the awesome sweet potato/bacon/avacado dish on the comments yesterday, and Marsha's bacon wrapped avocado was to die for! Please, please send us your tried and true recipes. The more we add to our website, the better this resource is for everyone. Share your recipe love!
Long distance Walking Sampson - a new trend?
Thanks to everyone who came out for the party last night for Coach Johnny. Fun was had by all, and there were some very entertaining stories told by, and about, John over the course of the evening. And miraculously, not a single tear was shed!
Yummy food was on the table, including lots of good meat, a superb sweet potato-avocado-bacon concoction, and a to die for bacon wrapped avocado ... super yummy!!
John will be around for another month, so do your best to say good bye to him before you, or he, leaves. We've been so fortunate to have him, and it's been a pleasure to see him grow, both as an athlete and as a leader. You will always have a home in Blacksburg Johnny!!
We're going to miss you Coach!
We hope everyone will stop by our place this Sunday, May 8th (4:30pm - 7pm) to say goodbye to John Steger and socialize. We'll have grills running, beverages, bocce, cornhole - bring some meat or a paleo side dish and enjoy! Our house is located just up from the box at 111 Cohee Road...it should be a nice day!
Happy Mother's Day to all of our wonderful moms at CrossFit Blacksburg!
We love the Health-Bent website where we found this recipe for some yummy paleo cookies...these would be great for post WOD recovery. For you folks who are still trying to lean out and shed pounds, stick with your lean protein and veggies and save these for a special treat...
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Over the past couple of days I've seen three different people doing some great mobility work all on their own. Coincidentally, they were all working on the same move - The couch stretch. This really works on opening up the hips, allowing for much better movement in almost everything we do in the gym - and what you do outside of the gym. Make it part of of your regular routine, either after a workout or at home watching TV or talking with your family. And while your at it, search the MoblityWod blog for specific problems you may be experiencing. Mobility is the key!
Need a last minute gift for the CrossFit Mom in your life? Or maybe a soon to be graduate? Heck, even if you just need some new gear for your own bad self - here's a great opportunity. For the next seven days, all t-shirts are $5 off, and water bottles are $3 off. There are still some of the limited edition long sleeve shirts still available. Yes it's getting warmer, but we still have cool days and evenings here in the mountains, and you'll be ready for Fall! There are also a few tank tops left in pink & blue - just right for Summer.
The fridge in The Lounge is stocked full of farm fresh eggs - $4 a dozen. Just let us know how many you need!
Get yours while you can
Starting the week of May 15th, we will be making a few changes to our class schedule for the Summer.
As was mentioned in yesterdays post, the 6:30 PM Wednesday class will become a CrossFit Endurance class. There will also be a Saturday 8 AM CFE class.
For the Summer, there will no longer be a 10 AM class. That time slot will be changed from an adult class to kids classes. There will however be a 9 AM class Monday through Friday.
And lastly, there will be no 5:30 PM class on Fridays - get an early start on your weekend! Printed copies will be available, and the schedule here on the website will also be updated for that week.
Let us know if you have any questions regarding the new schedule, CrossFit Endurance - or anything else that's on your CrossFit mind!
Kerry waiting her turn on the kettlebell - last time with the 18lb!
