Barbells 4 Boobs was a rousing success on Saturday. About 70 people performed Grace, some for the first time, and many folks set PRs! The last heat of the day was pretty entertaining - a beer heat with Stefanie, Bryce, Doug, Sean, Jesse, Neil, and myself participating. A quick way to down some beers!
Overall, we raised over $5000 for Mammograms In Action!! That money came from the $35 registration fee on Barbells4Boobs.com, the $10 registration we had on site, the raffle tickets we sold, donations from Judy's coworkers and others, and the generous sponsorships we received from various businesses. $5000 means that 40 women can receive mammograms - that's awesome! I know that we all have been touched, in some way, by breast cancer. Early detection and subsequent treatment yields the best results. Both of my sisters-in-law have dealt with breast cancer, and I sure am happy to still have them around!!
Congratulations to Jesse for putting on such a stellar event! He took the lead on this months ago, and his hard work (pestering many of you!!) paid off. Next time you see him, tell him "Nice Job!"
Lastly, three years ago yesterday, on my 38th birthday, CrossFit Blacksburg was born. Jeff Tincher of CrossFit Fairfax played a role, but Carol and Neil really pushed to make it happen. My, how much we've grown since the first few classes in our garage! Thanks to all of you who have trusted me, and in turn, our entire coaching staff, with your fitness. I am fortunate to be surrounded by such great people! When I respond to someone who asks "how are you?" with "living the dream!", I'm not exaggerating.
That's right - our fearless leader (aka She Who Must Be Obeyed...) turns 41 this Sunday, October 16th! Here's to an amazing coach, mentor, athlete and friend!
Tomorrow is Barbells for Boobs - see Jesse for your heat assignment if you haven't received it yet. Reminder: no 8am or 9am classes tomorrow morning...wear PINK, enter the raffle and have fun!
My dear friend, Alison, gave me a recipe that I have dialed in to suit our paleo needs. This makes a fairly large portion so you'll have leftovers for the next day...
Old-Fashined Meatloaf:
2 cups finely chopped onion
1 tablespoon minced garlic
1 celery rib, chopped fine
1 carrot, chopped fine
1/2 cup finely chopped scallion
2 tablespoons unsalted butter or coconut oil
2 teaspoons salt
1 1/2 teaspoons freshly ground black pepper
2 teaspoons Worcestershire sauce (optional)
1 can plain tomato paste
1 1/2 pounds ground chuck
3/4 pound ground pork
2 large eggs, beaten lightly
1/3 cup minced fresh parsley leaves
Preparation:
Preheat oven to 350°F.
In a large heavy skillet cook onion, garlic, celery, carrot, and scallion in butter/oil over moderate heat, stirring, 5 minutes. Cook vegetables, covered, stirring occasionally, until carrot it tender, about 5 minutes more. Stir in salt and pepper, Worcestershire sauce, and 1/2 can of tomato paste and cook, stirring, 1 minute.
In a large bowl combine well vegetables, meats, eggs, and parsley. In a shallow baking pan form mixture into 1 10-by 5-inch oval loaf and spread remaining 1/2 can tomato paste over loaf.
Bake meat loaf in oven 1 hour, or until a meat thermometer inserted in center registers 155°F...
To raise more money for Barbells 4 Boobs, we're going to be having numerous raffles on Saturday. We'll be conducting drawings about twice an hour for the duration of the event, so there are a lot of cool prizes available. Since we're starting the drawings pretty early in the morning, it would behoove you to buy some tickets sooner rather than later. We'll be selling tickets today and tomorrow, so buy yours for an increased chance to win.
Prizes include, but are not limited to: various restaurant gift certificates, a Vintage Cellar gift basket, a free month at In Balance Yoga Studio, and some Blue Ridge Mountain Sports gift certificates ($50, $75, and $100!). Don't miss out on this!!
Also, there will be prizes for the fastest performers in various divisions. These prizes include some clothing from local vendors, a massage, and a couple of $100 Downtown Merchants of Blacksburg gift certificates!! Remember, this event isn't limited to our CrossFit Blacksburg peeps. Invite your friends, have them try their hand at Grace ~ and see what Grace does to them!!
Parking is going to be an issue on Saturday. Please, please park across the street in the Kroger lot. Elite Styling Salon puts up with us pretty gracefully (no pun intended) - I don't want to test the limits. Saturday is a big day for them. Please be respectful of our neighbors!
CrossFit isn't all about competitions and putting up crazy good numbers on the board. CrossFit is about making you better, and making your life better and easier, no matter what that life entails.
This is an inspirational video that puts it all in perspective. While I love coaching the younger set, we need more Forever Athletes at CrossFit Blacksburg. "I want to remain living independently as long as possible," spoken by our own Forever Athlete Marsha, is very profound.
It is only Tuesday, so consider this a bonus recipe for the week. Everybody likes chili - but how about Texas Chili? No beans, just chunks of meat? Sounds good to me! Mark's Daily Apple has a great posting for Texas Chili, and read through the comments for some more insight. Not exactly your favorite? Post your favorite style, with recipe, to comments. Get your chili on!
Sean B-Vo here...once again I hijacked the site while Amy and Neil are on Vacay...they will never figure out how I did it...
As one of the Kool Aid crew at CFBB, I welcome all the new faces in the gym this fall and hope that everybody has started down their own path of neurogenesis towards the crossfit/paleo/primal way of life - you should get into it if you want to hang out with all the cool kids. Carol and I are into our 4th year and it is definitely a sustainable, enjoyable and healthy existence. If you don't know what I am talking about, use your high level Google skills to figure it all out - the days of conventional wisdom are hopefully on their way out as we all have information at our fingertips to challenge the current and past 'recommendations' for health and nutrition set forth by our government (under apparent complete control of Big Agra and Big Pharma interests). Please don't go through life without thinking about stuff...Figure it out!
More importantly, I am challenging the (men only please) CFBB membership to a mustache-growing contest, starting now with the final result to be judged on or about Nov 15...one month plus to get some serious game on. Think 70's outrageous. I am thinking we let the ladies in the gym vote on the winning photo or have some kind of playoff system depending on the entry interest.. I am willing to throw in 1 pound of homemade bacon (that is local, pasture- raised, cured and smoked at my house in Blacksburg) to the winner, who I expect will be me. I suggest everybody interested throw in a couple bucks to make it interesting...
Mark's Daily Apple posted several videos this week of guests preparing Primal Blueprint recipes that look really tasty. But, I have to admit that the chocolate mousse from MDA readers, Chris and Cherie looks absolutely decadent. Other than honey as the sweetener, the ingredients are 100% Paleo and easy to find. You can view the video here and watch the simple step-by-step process...
Check out this awesome new site that I found through Robb Wolf called Caveman to the Core - loads of interesting recipes to choose from and you can view the transformation of George who spent years battling a rollercoaster of weight gain and loss...the switch to a Paleo diet transformed his body composition dramatically...view the photos here...truly evidence-based nutrition...
Next Saturday, October 15th, is the Barbells for Boobs benefit at CFBB - there will be NO regular 8am or 9am classes that morning...
As classes are getting a little larger, please pay attention to what's going on around you in the box. When dropping weights, follow your bar down so it doesn't bounce into someone else. When getting chalk - keep it in the bucket! For a workout that involves going in and out the doors, be alert to what's going on around you.
Lastly, don't be in too big of a rush to clean up if you're one of the first ones finished. Yes, you do need to put your equipment away, but be respectful of others still working. We have noticed numerous incidents of people going to stack their weights and getting in the way of and distracting someone working next to the weight stacks. And if you need to weave your way through others still working, just hang out for a minute. It's a safety issue as well as just being courteous. While this may not apply at every class, just use your common sense!
We're going to be finalizing our fall sweatshirt order soon. We'll have options for zip hoodie, pullover hoodie, and even a hoodless style. Sizing and color samples will be available sometime next week. You'll have to pre-order/pay for these, and the price should be in the $45-$50 range, and there won't be many extras. That means that if you want one, you'll need to order one!! We're hoping to finalize the order in a couple of weeks, and sweatshirts should be ready in early November.
One of our more popular t-shirts has been the one with the quote on the back from Mark Rippetoe - "Strong people are harder to kill, and more useful in general"
Here is another of his quotes, too long for a shirt, but spot on.
There is simply no other exercise, and certainly no machine,
that produces the level of central nervous system activity,
improved balance and coordination, skeletal loading and
bone density enhancement, muscular stimulation and growth,
connective tissue stress and strength, psychological demand and
toughness, and overall systemic conditioning
than the correctly performed full squat.
Must be why we love to do squats so much! To read more of his quotes go here. Be ready to laugh, but it is not WFS!!
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