- Tuesday, November 1st, 2011
- by amy
Halloween is over, and there's probably a ton of candy at your house. What are you planning on doing with it?
Consumption is NOT the answer! Many of our CrossFit Blacksburg Kids are putting all but 10 pieces in the freezer for gingerbread house decorations. If their families are not doing gingerbread houses, they're giving it to either the Crawfords or the Beliveaus for the same purpose.
Don't use Halloween as an excuse to blow all of the progress you've been making. Maintain control, and get rid of the junk!! If in doubt, bring it by the gym, and we'll have one rockin' good gingerbread house come December!
- Monday, October 31st, 2011
- by amy
CrossFit Blacksburg is now offering a Family Membership Plan. We believe whole-heartedly that the more support you have, both at home and in the gym, the more likely you are to succeed and reach your health and fitness goals.
As a family owned and operated facility, we want to get your family on the right fitness track. Starting next month, we will be extending a 33% discount to all extra family members for most programs.
Talk to one of us to find out about the details, and to get your family fit - while saving $$!
Now that's a CrossFit Family!!
- Friday, October 28th, 2011
- by Carol
Coconut flour can be substituted for other flours - the amount that you use in a recipe is considerably less and the health benefits are much greater - coconut flour is an excellent source of protein and fiber without the side effects of gluten. This banana bread recipe is easy and yummy - again, just a few ingredients - you can add nuts, etc, to your liking...
Coconut Flour Banana Bread
4 eggs
2 bananas (mashed)
1/4 cup coconut oil (melted)
1 TBSP honey, optional
1/2 tsp sea salt
1/4 tsp baking soda
3/4 cup coconut flour
cinnamon
chopped walnuts
Blend eggs, bananas, and coconut oil (make sure coconut oil is not too hot or it will cook the eggs!). Mix the dry ingredients, then blend w/ the wet.
Put into a greased bread pan, and bake on 350 for 40-45 minutes.
- Thursday, October 27th, 2011
- by amy
We finally have the sweatshirt samples in that we're going to use. The first ones that came in were a bit too flimsy, so we kept searching. The sweatshirt is made by the company that does the Life Is Good line. We're still hammering out the colors, but it looks like we'll have a charcoal, burned orange, and one other color. The only options are pull over hoodie and a crew - sorry, no zip options.
If you're interested, please try one on for sizing. These sweatshirts will run about $43-$45. We'll send out the mock up, but it's going to be the small block logo on the left chest, and the color splash (2 color) logo turned 45* on the back. It's gonna look great!
- Wednesday, October 26th, 2011
- by amy
Setting goals is important. Goals are all about looking forward, about placing that carrot in front of yourself. However, you also need to look back. Looking back allows you to see the progress you've made, or haven't.
Your workout journals are crucial to this task. If you didn't write down your scaling for your first Baseline, then you can't evaluate and quantify your progress. I've never understood how some affiliates don't record workout results! While I'm not going to do it for you, your recorded data points are important information for both you and your coaches.
Take a look back. What progress have you made? Give yourself a pat on the back!
Perfect pushups - a worthy goal!
- Tuesday, October 25th, 2011
- by amy
Today is Coach Carol's birthday! She's turning 20-something (and something, and something ...), so if you see her, wish her a happy one!
Marilyn Griffin, our egg lady, also supplies beef. We've purchased a whole beef from her and her husband, and I must say it's some of the most delicious meat we've had! Andy has purchased a small "variety" pack for his family to see what they think. Go ahead and ask him his opinion!
Ground beef is $4/pound, and stew meat is $4.50/pound. Those prices are comparable to Kroger's, and the product is 100% better! If you're interested in trying some out, let us know and we'll see if we can coordinate something for you.
Happy Birthday Coach Carol!
- Monday, October 24th, 2011
- by amy
Welcome to our new box mascot, Jed. Jed is a rescued rottie we picked up on Friday. We think he was lost from his previous owners, as he has some pretty good manners. He's about a year old, but it's kind of hard to tell.
Jed will be hanging out at CFBB a lot, so make sure you say hi! He's been in a couple of times already, and seems to be fitting in just fine. While he is very well-mannered, he is still young and likes to play. Don't be suprised if you get a big lick as you're lying on the floor after your workout!
Jed riding in the back on the way home.
- Friday, October 21st, 2011
- by Carol
I found a good recipe for a pizza crust that we have used a couple of times...very few ingredients and easy to make...It's important to follow the steps carefully or you'll end up with a sticky mess...
Perfect Primal Pizza:
4 eggs
1/3 C. coconut flour
1/3 C. flax meal
1/2 C. coconut milk, full-fat
Dash of salt
Seasonings and toppings of your choice...
Preheat oven to 400 degrees. Mix all of the above ingredients thoroughly and add seasonings of your choice: oregano, basil and garlic powder work well. Line a baking sheet with parchment paper; spray the parchment paper with olive oil. Spread the mixture into a thin layer on the baking sheet. Bake for about 10 minutes or until the crust if firm.
Use toppings such as tomato paste, spinach, bacon, chicken, olives, artichoke hearts, onion, raw cheese, etc.
Once the pizza is topped, bake for another 8-10 minutes...
- Thursday, October 20th, 2011
- by amy
Later today, we'll have samples of the sweatshirts we'll be doing this fall. This is an opportunity for you to try one on to decide size and style. They probably won't get here until mid afternoon, but we'll have them for a few days. This will be a pre-order item, meaning that you will decide which color and size you want, and you'll pay up front.
For anyone who's interested, we've received Coach Johnny's mailing address for this segment of Ranger School. I know that he'd love to receive any mail from you - from postcards to carepackages. Let us know if you'd like his address.
We couldn't post this then ... bonus points for the person who identifies all of the details in this pic
- Wednesday, October 19th, 2011
- by amy
The Exhausted Portraits that Christina and David took at Barbells 4 Boobs are up, and are they funny!! Go here to view the series.
If you're interested in viewing a hi-res photo from Flickr, here are some instructions: click on thumbnail > click on image > click on "View all sizes" > click "Original" > either right-click and save, or click on "Download the Original size of this photo".
Also, check out the Paparazzi photos from the event on The Roanoke Times site. Pretty sweet!
Did he make it?
