- Friday, September 30th, 2011
- by Carol
Reminder: NO regular 5:30pm class tonight - Experience a CrossFit Endurance Workout with former CFBB coach, John McBrien (CrossFit Endurance Head Coach)...if you plan to attend, McB asks that you make a donation to Special Operations Warrior Foundation...see you there!
Check out this video to see what McB is going to be talking about tonight. If you're planning on attending, please let us know so we that have a general head count.
Here is a useful website that I came across through Paleo Hacks (another fantastic site for valuable nutrition information). Fitness in an Evolutionary Direction is loaded with great recipes!
Salmon Burgers:
Ingredients:
1 large (~14oz) can salmon or use fresh!
1 tbsp roasted green chilis
1/4 white onion (diced)
3 cloves garlic (diced)
1 egg yolk
2-3 large basil leaves (finely chopped)
Fresh black pepper
EVOO (to grease pan)- they recommend Avocado Oil...
Coconut cream (optional for topping)
Sriracha Hot chili sauce (optional for topping)
Directions:
Preheat your oven to 350 degrees. Cover a a baking sheet with aluminum foil and grease with a small amount of EVOO (coconut oil or butter would work as well).
In a large bowl, thoroughly mix all ingredients except sour cream/coconut cream and Sriracha. Form the mixture into 3-4 patties and place on the greased baking sheet.
Cook the burgers for 20-25 minutes.
Top the burgers with a dollop of coconut cream and a drizzle of Sriracha.
Note: If you want a simple, complete dinner, toss 1/2 head broccoli and 1/2 head cauliflower with 2-3 tbsp avocado oil/EVOO and put in a roasting pan. The veggies will take just about the same amount of time to cook as the burgers and make for a delicious side.
- Thursday, September 29th, 2011
- by neil
Just in case you haven't heard....Saturday October 15th we will be a part of the national CrossFit Fundraiser for Mammograms in Action called Barbells for Boobs.
Barbells for Boobs involves a classic CrossFit workout called Grace - 30 Clean & Jerks for time. You may have noticed an increased focus on these movements lately! It's easy to register, just go to the website and sign up under CrossFit Blacksburg. A $35 donation gets you an official t-shirt.
We are expecting a large turnout for this event. Several fraternities and sororities are going to be involved, we have local companies sponsoring our event, and there will be prizes! There will be several scaled divisions with the top three in each class receiving prizes. There may even be some door prizes!
So get registered, sign up for your preferred time come out on the 15th and have fun!
- Wednesday, September 28th, 2011
- by amy
Many of you have noticed the new seating in the lounge. We scored some nice seating from the Tech surplus auction ... many think it looks like an airport or bus station. No matter ... they're much more sanitary than the cloth-covered, sweat-saturated futons we had in there previously.
You'll notice that there is still one couch in the lounge, and it is 100%, completely off-limits for post-WOD sweaty people. As a matter of fact, if a sweaty person is caught sitting on it, there will be a 50 burpee penalty, due PIF immediately, for said transgression. No, we're not kidding.
- Tuesday, September 27th, 2011
- by neil
If you've been coming to CrossFit Blacksburg for more than 18 months, you'll remember one of our original Coaches, John McBrien. McB left us when he graduated in 2010, and went on to bigger things with CrossFit. John originally came to CrossFit Blacksburg to supplement his new found method of training for longer races - CrossFit Endurance.
And it is with CrossFit Endurance that Coach McB has risen to fame. After graduating in 2010, he became a CrossFit Endurance Head Coach, traveling all over the country doing Certification seminars - teaching the philosophy of CrossFit Endurance as well as proper running mechanics. John has also been featured several times on the CrossFit Journal. He now does all the programming for the CrossFit Endurance website.
"Why all this info about Coach McB?" you may ask. He is going to be in town this weekend for the Clemson game, and will be at CrossFit Blacksburg Friday night. We have done an "Intro to CrossFit Endurance" class, and have held a regular Endurance class. This is your chance to learn it from one of the best.
This Friday, September 30th, from 5:30 -7:30 PM Coach McBrien will provide a sample of what the full CrossFit Endurance Cert is like, and of course finish up with a fun workout! This is an incredible opportunity, and is open to all. John has asked that a donation to the Special Operations Warrior Foundation be the entry fee.
This of course means that the regular 5:30 PM class on Friday is canceled.
Coach McB, Robb Wolf, and Sean & Carol Beliveau
- Friday, September 23rd, 2011
- by Carol
The Legend - John Steger...
I was thinking about Johnny the other day when I was trying to come up with a recipe. Before he left for Benning, we would frequently discuss foods that we love or what we made over the weekend. He would often comment that if he wasn't eating food or making food, he was constantly thinking about food. Awesome! Got to keep that engine running! We miss you, Steger...
Join us at Bull 'n Bones this Sunday for socializing and generally just cluttering up the joint! Yes, you can watch plenty of football there are no excuses! 4p - ?
Paleo Butternut Squash Lasagna: (thank you, Healthbent...)
-
1 lb hot Italian sausage, casing removed
-
1 red onion
-
3 cloves garlic
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1 15 oz can pizza sauce, or a can of plain crushed tomatoes
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1/2 c roasted red peppers
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1/4 c extra virgin olive oil
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couples leaves of fresh basil (leave it out if you don’t have it, just freshens up the sauce a bit)
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1 small butternut squash
Get your oven to 400ºF. In a saute pan crumble the sausage and brown it, along with the onions & garlic. While that’s going, cut the top and ends of the squash off and peel it. Split it into 1/4′s. What I mean by that is, right where the squash starts to turn bulbous, cut it in 1/2, width-wise. Split those two halves in half, lengthwise. This will make it much easier to cut into planks. Pull out the seeds. Don’t be anal about getting out all the strings, as you won’t even notice those when they’re cooked. Slice the squash into the aforementioned planks.
Make the sauce by pureeing the pizza sauce, red peppers, olive oil and basil. If you don’t have contraption that will puree (blender, food processor, immersion blender), chop up the red peppers and just whisk everything together.
Using a 9×9 oven safe baking dish, put down enough sauce to lightly cover the bottom of the dish. (This keeps the squash from sticking to the pan.) Next add the squash, trying not to overlap the pieces, then spoon on the sausage mixture, followed by the sauce. Repeat until all your ingredients are used up…trying to reserve enough sauce to cover the top of the lasagna.
Bake for 45 minutes. You’re looking for a bubbly pan with a crispy, browned top. Right out of the oven, the lasagna may by liquidy, let it set for a good half hour before cutting into it, as it will solidify.
- Thursday, September 22nd, 2011
- by neil
Most of you know the benefits of foam rolling after a workout. If you don't, ask one of your coaches to show you what it's all about. There is also great benefit in using the rollers throughout the day, especially in the evening. Wake up feeling looser! We just received a limited shipment that are available for $29.95, but worth their weight in gold!
We will also be getting in a new shipment of shirts featuring new colors and designs tomorrow. We also have super high quality fish oil available, and will be receiving a new shipment soon. Fish oil is one of the best things you can take for your overall well being.
Lost & found....It's getting cool out, but you're warm when you leave. Take your sweatshirts with you! Our lost & found box is overflowing with all kinds of stuff. Please take a minute to look through - it's located under the table in the lounge. We will be taking a run to the YMCA thrift store soon, so claim it now!
Joe gets the full Fight Gone Bad experience!
- Wednesday, September 21st, 2011
- by amy
Blacksburg Brew Do this Saturday, 12-6 at First and Main.
Blacksburg Brew Do is a fun, craft beer festival. There will be local brews, including a home brew competition, lots of good food to eat, and awesome live music.
Our very own Chris Burgoyne will be pickin' some tunes with Laura Beth & Clover Hollow and with his band the Jugbusters. Laura Beth & Clover Hollow will be kickin things off at noon, and the Jugbuters will be tearing it up at 2pm.
This is a great opportunity to get together and have some fun outside the box. Don't forget to wear your CFBB gear! And if you don't have any, then you need to buy something!!
Something to wear to Brew Do!
- Tuesday, September 20th, 2011
- by amy
We haven't done this in quite a while. We're going to invade a restaurant sportin' our CrossFit gear, and generally have a good time!!
When? Sunday, 9/25, 4pm - ?
Where? Bull and Bones at First & Main
Why? Why not?
The last couple of time we met a Cabo. We're going to try someplace else out this time around.
See you there!!
Jimmy lovin' the tacos at Cabo last year!
- Monday, September 19th, 2011
- by amy
Thanks so much to everyone who came out for Fight Gone Bad on Saturday! There were about 40 athletes who suffered and sweat, and we had numerous spectators. I don't know exactly how much money we raised, but every bit helps!
Special kudos to our CrossFit Kids! Peter, Brayden, Nick, Nelson, and Erin did a fabulous job on the workout, and Aran rocked it coaching her dad Doug. The grit, heart, and determination showed by our young athletes was nothing short of awe-inspiring! You made your coach proud!!
Check out the photos on facebook.
Tara and Erin - working hard and it shows!!
- Friday, September 16th, 2011
- by Carol
Join us tomorrow morning for the 6th annual Fight Gone Bad! It's a great workout for a great cause! 17 minutes of fierce fun...
3 rounds (one minute at each station, one minute rest after each round):
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
Score is total number of reps/calories rowed for all 3 rounds...
I love bacon and brussels sprouts together - the combination with some onion is outstanding. We often serve this dish at Thanksgiving in place of the dreaded green bean casserole...give it a whirl and see if you like it!
Brussels Sprouts with Bacon:
1/2 lb bacon
1 lb brussels sprouts, remove stem ends and chop sprouts into quarters
Onion of your choice, we use shallots
3 or 4 cloves garlic, minced
EVOO
Salt/pepper
Chop the bacon and saute until about half cooked. Add the rest of the ingredients and saute for about 15 or 20 minutes or until sprouts begin to brown. Add EVOO if the mixture needs more moisture - depends on how much fat is in your bacon. Enjoy!
