Grain-free and autoimmune free
Wow! What's this CrossFit/grain-free thing all about? Here's one answer:
Fall Schedule
Today starts the Fall schedule. The most notable changes are T 6:30am, Th 5:30am, T/Th 10am, and the reinstatement of the 5:30pm class on Fridays. Remember that we're adding the supplemental c lasses: T 5:30am, W 12noon, Th 6:30pm, and Saturdays at 8am. Our revamped mobility classes will be on Tuesdays at 11am, Thursdays at 7:30pm, and Sundays at 4pm.
Our kids classes are moving back to the afternoon this week, so if you're coming to the 5:30pm, please, please stay out of the way! Adults on the Black are very distracting to the kids, and especially to the coaches!!
Jared M looks a little scared!
Need more carbs?
Adding some extra carbs into your breakfast can be beneficial to your performance - especially if you are already lean and have low energy post WOD. Squash, spinach, yams/sweet potatoes are good options to accompany your protein. The average American breakfast hardly ever includes fresh vegetables! Ridiculous...with so many fresh options available this time of year, try adding some into your diet in the a.m.!
Christina cranking out the pullups!
100%
Sometimes it's just easier. You know, put in that half-aqq (that's what my grandma used to say) effort and call it a day, just do enough to get by. You can do that in your workout, at work, at school, in your relationships, in life.
And what does it get you? Much less than you could otherwise.
Give 100% of what you have, all the time, and great things will happen. That doesn't mean that you give the same all the time; it means that you give 100% of what you've got in you at that moment. Well rested, well hydrated, well nourished, all-is-right-with-the-world 100% is different from poorly rested, dehydrated, hungry, the world-hates-me 100%, but that's OK. Just give what you've got.
We talk in our intros about the Exercise Cliff. Everyone has one, and we want you walking on that cliff every time you workout at CrossFit Blacksburg. Walking on a cliff can be scary, and it requires attention and focus. Realize that your cliff will move on you, both in the short term and the long term. To get the best results, you must constantly follow your cliff, without falling off of the cliff.
Are you giving your 100%? What part of your life could be better if you squeezed out those last few percentage points? I bet the world would be a better place if everyone put forth their 100%.
Tara relaxing before the WOD!
Mo’ Mobility
We've mentioned it previously, but it deserves a friendly reminder ...
Bryce (aka YogaDude), as well as Jared, will be attending Kelly Starrett's Mobility Seminar this weekend. They are sure to learn tons (wish I were going too!), and rumor around town says that Jared is even going to be a demo-boy. Watch out!
So, "What does this have to do with me?" you ask. Bryce is going to meld his yoga experience with his new-found K-Star knowledge to create our very own CrossFit Blacksburg Mobility class. Your time with Bryce will improve your flexibility, decrease your Fran time, and increase your back squat - all at once!
The first class is free. Once you're sold on Bryce's class, CrossFit Blacksburg members can purchase a 10 class punch card for $100, or drop in for $12. Non CrossFit Blacksburg members can purchase a 10 class card for $120, or drop in for $15. The mobility classes wil be on Tuesdays at 11, Thursdays at 7:30pm, and Sundays at 4:30.
Spread the word, or keep the secret to your stellar improvement to yourself. Either way, check it out!!
Teamwork
Last quiet week…
This is the last "quiet" week of Summer. Next week Tech students will start rolling back in town, Montgomery County Schools will be getting started, and the number of people coming in to workout in our sweat box will also go up! There will be some familiar faces coming back in, and lot's of new ones just getting started with us.
So enjoy this last quiet week - both in the box, and in town!
Please bear with us as we make some changes to the website. There are a few glitches to iron out, but we should have it squared away shortly.
Team SuperFit
We had a great time at Team SuperFit in Richmond this past weekend. Hosted by CrossFit Charlottesville and CrossFit RVA, this was a partner competition, with male, female, and co-ed divisions. CrossFit Blacksburg was represented well, with myself and Jesse as Team Wonder Twins, Kaja and Seth G as Team Hokie, and former CFBB-er Lopez on a men's team. Thanks to Ben K for some excellent judging, and last but not least, thanks to YogaDuda Bryce for showing up for some support on Sunday!
The Wonder Twins did well, tying for 4th. Team Hokie finished 17th, and Lopez and his partner finished 18th. Everyone had a great time, there was lots of support among competing teams, and a nice vibe was present the entire time. Make sure you check it out next year!
Grilled Prosciutto-Wrapped Peaches/ Team SuperFit is this weekend!
Thanks to Kerry H. for posting this recipe on Facebook - with the abundance of peaches at the Farmer's Market, these wraps look really tasty! Just 3 simple ingredients and a hot grill are all that will you need. You can find the recipe here from the Healthbent folks....cook up some this weekend!
Best of luck to all who will be competing this weekend at Team SuperFit Richmond 2011...the workouts are posted and they look pretty challenging....Atlas Stones, anyone? Bueller? Bueller? Amy and Jesse will compete as Team Wonder Twins, Kaja and Seth as Team Hokies and Lopez (CFBB alumnus) and his roommate as Team Rob & Big. You can check the scores here throughout the weekend to see how our athletes are stacking up.
Steppin' Out begins this morning at 10am and runs through Saturday evening - if you haven't attended this great street festival in Downtown Blacksburg, make it part of your weekend. Music, crafts, food...enjoy! Support local artisans and downtown businesses!
Simple, elegant, delicious....
Fat
There is an interesting post on Robb Wolf's blog all about FAT! What's good for you, what isn't, can you have too much? This is part one in a three part series. We will post links to other three parts, but you should also make it a habit to drop in on on Robb's site frequently, and listen to the podcasts. It's a geat way to really learn why we talk so much about "Eating Clean".
Nikol pressing more than she thought she could
Be kind to those behind
We do our best to keep the sweat box as clean as possible...but we also need your help. Be kind to those coming in after your workout. Put all the gear away you used, clean up any major sweat or chalk marks on the floor, help your classmates put their stuff away. Most of the time, we all do a good job with this, just a reminder. One last item....try to avoid sitting on the couches right after your workout - especially if you're soaking with sweat. Nobody wants to come in after you and sit in the wet spot!!
Nice handstand Jake!