Bug season is in full force here in SWVA. We all enjoy being outdoors here in the mountains - but hate getting bit all over. Mark's Daily Apple has an interesting blog post on bug repellents and the pros and cons of various formulas. One product we've used is called Mosquito Barrier. It's a garlic based liquid that you spray all over your yard. Yes, it will stink for a few hours, but the smell goes away - to us. Mosquitos and ticks apparently can't stand it.
Anyone else have any tricks they use besides spraying DEET all over themselves? Does eating a cleaner diet help? Hmmm....
Tara getting some air...but time for double unders!
Earlier this year Gary Taubes author of Good Calories, Bad Calories appeared on the Dr. Oz show. Dr Oz is a proponent of the low fat high carb school, and they got into a lively debate. Google Taubes and Oz and you'll see the results. During the show, Oz asked Taubes to get a cholesterol test right then and publish the results. Taubes refused - and took some heat for it.
A month later, he did post his results on his blog - along with what his typical daily diet consists of. The results are interesting - but not surprising to us. We have heard form a number of you over the last few years how changing your eating habits improved your numbers. While your looking over the results follow the link to the article Taubes wrote for the NY Times Magazine, Is Sugar Toxic?
Anyone notice the extra running we've been doing lately? Anyone notice their times improving? Your coaches have. With the interval style runs, it;s easy to tell who has been coming in regularly - and even easier to tell who has been joining the CrossFit Endurance workouts. Yes the runs are hard, but with proper technique and consistency - they are still hard, but faster! Practice your running, try out an endurance class and improve your Helen time...see below!
Otto's fast....could he be faster?! (Yes he did beat me on both miles in Murph!)
Your humble coaches at CrossFit Blacksburg are good at what we do. We see movement well, can correct flaws, and can push you to do more than you thought possible. We're good, but we're not psychic! We cannot read your mind!!
If you've injured yourself, please let us know. That's not to say that every little ache and pain needs to be reported. However, if you've done something to yourself that results in swelling, for example, or interrupted sleep, speak up! No, we're obviously not doctors, but we can scale things as necessary so that you can still get a stellar workout in, and not injure yourself further. Just speak up!!
From NomNomPaleo, we bring you this recipe that contains all sorts of goodness! Lots of protein, veggies and healthy fats...we subbed bacon in ours since we didn't have any ham. Serve them up over a bed of greens or top with salsa and guacamole or a spicy mustard dip...
Be sure to find us at Summer Solstice next Saturday in Downtown Blacksburg - you can perform feats of strength for spectators and hang out with us! Last year was a blast - hope you can join us!
CrossFit Blacksburg has finally stepped in to the 21st century. We now have a computerized sign-in system. There's a new computer in the lounge, and here's how it works.
The proper page will be up on the screen. Simply type in your first OR last name. If you're the only Boyd, you will automatically be signed in for the upcoming class. If you're one of 5 Smiths, a drop-down list will be presented, you will need to click your name, then click the appropriate class. You are still required to sign in before the end of the warm up, or else you'll be doing some burpees! We will provide an adjustment period for everyone, so burpees probably won't be assessed today!!
As an aside, check out this video from Regionals. I've told many of you about the "controversy" regarding workout #4 and AJ Moore. This video validates the judge's ruling, and illustrates that the judge (or umpire/referee) is the one on the floor, seeing every rep, and making good rulings. Spectators don't have the vantage point of the judge, and are not well versed in the movement standards. The athlete didn't have a problem with the ruling, just the fans. Hmm.
Many of you are familiar with SuperFit, the competition that CrossFit Charlottesville puts on in January. A bunch of us attended this past winter, and CrossFit Blacksburg represented very well, with both a woman and a man in the top 5. Kyle and the crew in C'ville put on a great, well-run event.
CF C'ville has teamed up with CF RVA (Richmond) to put on Team SuperFit Richmond on August 6th & 7th. There are three team categories; 2 women, 2 men, and 1 woman and 1 man. This adds a whole new dimension to the competition, and should spice things up a bit.
Registration is here. Currently, the cost is $99, but will go up to $129 after June 11. I know that Kaja and Seth are doing it, and I've registered with a soon-to-be-determined male partner (Jesse has some partying to do that weekend!). There are both open (RX'd) and scaled divisions, so there's plenty of opportunity to compete. Even if you don't want to compete, watching a CrossFit competition is a load of fun! It is definitely worth the price of admission.
Unless this is your first read of our blog, you probably know what we think about food and what we should eat to be healthy and lean. I ran across an interesting blurb from a 200 year old book while surfing around. Seems that even 200 years ago, some were on to the idea of what really causes obesity. Fatten the livestock with corn and grains....
"Now, an antifat diet is based on the commonest and most active cause of obesity, since, as it has already been clearly shown, it is only because of grains and starches that fatty congestion can occur, as much in a man as in the animals; this effect . . . plays a large part in the commerce of fattened beasts for our markets, and it can be deduced, as an exact consequence, that a more or less rigid abstinence from everything that is starchy or floury will lead to a lessening of weight." --Jean-Anthelme Brillat-Savarin, from "Preventative or Curative Treatment of Obesity" (published in 1825)
The CrossFit Games Mid Atlantic Regionals was a blast this past weekend. I had the pleasure of judging some awesome athletes, and saw both stellar and disappointing performances. For the folks we "know," Becky Conzelman (Outlaw in Alexandria) put forth a dominating performance and won, and Gretchen Kittleberger (C'ville) was close behind, finishing 2nd! CrossFit Reston finished 2nd in the team standings. I am both recharged and exhausted from the experience. Look for some of the workouts to make their way in to our programming!
Judging Gretchen Kittleberger on a 155# thruster ... she set a PR! And yes, I am enthusiastic while judging. Shocking!
Beginning Monday June 6th, we will be adding a new class time - 8AM Monday, Wednesday and Friday
Several folks are using recipes from Sarah Fragoso's cookbook, Everyday Paleo. Her book is packed with awesome recipes and beautiful photos - lots of variety and most dishes are fairly easy to put together. We made her stuffed mushrooms the other night and they were outstanding! Here is the recipe:
4-6 giant Portobello mushrooms
1/2 green bell peppper, diced
1 red onion, diced
3 celery stalks, diced
6 garlic cloves, minced
1 lb. spicy Italian pork sausage, casing removed
1 lb ground beef
1 tsp paprika
1/4 tsp cayenne pepper
2 TBSP dried basil
1 TBSP tarragon
Salt/pepper
1 egg
1/4 C EVOO
1/ 4 C coconut flour
Preheat oven to 400 degrees. Clean mushroom caps/remove gills. Rub the outside of the mushroom with EVOO. Dice veggies and mushroom stems. Brown meats in a saute pan and add veggies. Continue to cook until veggies are tender. Add this mixture and the rest of the ingredients to a food processor. Process unti finely chopped but not mushy. Stuff each cap with the meat mixture making each one really full. Bake for 20 minutes or until brown on top. This would work with large button mushrooms, too if you don't have Portobellos. I had some in the fridge that I stuffed for leftovers.
On another note, Jimmy has some furniture to get rid as he will be heading out to to San Diego in a few weeks to begin his service with the Navy - if you are in the market for some items, talk to him at the box! We will miss him madly and wish him safe travels...
