Question
60 Day Challenge - Day 16
What's worse? .... Wall ball or Burpees?
That's right!
The Professionals
60 Day Challenge - Day 15 We're 1/4 of the way there!
Don't forget that the Holiday Paleo Pot Luck Party is this Sunday at 4pm. Bring your friends and family for the fun! Be there, or be left out in the cold with no yummy food and no awesome CFBB community!!
There's a misconception out there, and I need your help in dispelling it. I often hear from folks who are interested in training at CrossFit Blacksburg that they "need to get in shape first." That's just silly and ridiculous! That's our job, to get people fit! And we all know of the scalability of our workouts. So if you hear from your buddy that he has to go to the Globo Gym first to get ready for CrossFit, tell him not to waste his time. Come straight to the professionals!
Wow. Stef is a professional!
Choices
60 Day Challenge - Day 14 It's not too late to buy in!!
How was your holiday weekend? Did you let it all go(regarding nutrition and exercise), or did you keep things in check? And how did you feel the day(s) afterwards? Was it worth it?
This is not a test - there is not correct answer. This is just a question to raise your awareness of your life and body. If it was worth it then savor it. If it left a negative mark, remember that mark the next time. Life is full of choices. No matter your choices, you need to "own" the consequences.
Kari Creehan’s Festive Brownie Bites…
Festive Brownie Bites:
1 1/3 C. pitted dates (I use a bag of the Dole ones)
1 C. walnuts
2 TBSP cocoa powder
1 tsp vanilla
Throw all of the ingredients into your food processor and combine. Check after a few pulses to make sure that you don't over-process - form the bites by hand...
Thanks Kari!
Thankful!
60 Day Challenge - Day 10
Thanksgiving is a day of acknowledging our blessings, gifts, friends, and family. All of us are so blessed in so many ways. It's easy to get wrapped up in what we don't have and what we want. Today is about being grateful for what we do have.
I'd like to thank each and every one of you for making CrossFit Blacksburg what it is. Not only is it my livelihood, it allows me to do what I love, what I'm very passionate about! I realize that you could spend your hard-earned dollars somewhere else, but you don't. Thank you for your trust, and for being part of our CrossFit Blacksburg family! We really do appreciate you!
Gift Baskets
Searching for a gift for a friend or family member who's expressed some interest in seeing what CrossFit Blacksburg is all about? Well boy, do we have the gift for you!
Our Friends and Family Gift Basket includes an Again Faster Speed Rope, a CrossFit Blacksburg water bottle, a CrossFit Blacksburg T-shirt, and a month of 3x/week training. That's over a $150 value, and we're selling it for $50!!
We can also provide other gift certificates, or if you want to have your loved one get you something to improve your WODs, have them drop us a line and I'm sure we can come up with something for them, for you!
Don't forget that Sunday, December 4th is our Holiday Paleo Potluck Party! We'll provide the plates, utensils, and beverages, we all provide some paleo yummyness to eat. There will be a contest for best entree, side dish, and dessert, and rumor around town says that Jonesy might be coming up with his own best outfit/costume award. Hmm ... I'm a little dubious, but we'll wait and see!
Also, sweatshirts will be ready by Monday.
Stretching
60 Day Challenge - Day 8
We are often asked about stretching, especially after a workout. "Why don't we do it?" "Why don't you lead us in some cool down stretching?"
The answer is that it's not worth it.
Don't get me wrong ... stretching, especially post workout, is super beneficial. However, we only have you for a scant 60 minutes. We're more than happy to show you how to stretch, but there just isn't enough time in the allotted class time to hit that part of your training. We want you to utilize your time with us to the fullest, and that means mastering skills that are more difficult than others. Stretching is your responsibility, just as nutrition is. You are more than welcome to hang out after a class to do some stretching and/or foam rolling. Your best bet is to hit up one of Bryce's mobility classes. There, you can learn from the expert, Yoga Dude Bryce, and take some of those newly-learned skills home, and get better!
As an aside, we've been training many military athletes over the years. Our first to be deployed is now home after his tour. Welcome home Nate! This is a great video tribute to our Armed Forces. Thank you, to the family who stays at home, and to those who travel abroad.
Schedule and MEAT
This week, our schedule will be a little wonky. Monday and Tuesday are going to be our regular schedule. Wednesday, we will have regular classes until the 1 PM. There are no evening classes on Wednesday.
Thursday, Friday, and Saturday, we will have a 9 AM class each day. Come check out the fun!!
Griffin Farms is now selling 50# and 100# packages of their beef. We've been buying local beef for a long time, and the Griffins raise some yummy beef! They also sell both ground beef and stew meat by the pound, while it's available. The 50# option is a great way to test the waters of local, pastured beef, without the big investment in a full size freezer and buying a whole beef. The 50# will run about $200 + tax, and will take up about all of a fridge/freezer freezer. If you're interested, get in touch with Marilyn at griffinfarms@swva.net.
Jed's working hard, at something. Hopefully it's not someone's shoe or gymnastics wraps!!
A couple of excellent recipes…
Paleo Pumpkin Bread:
5 eggs
1/2 C. coconut milk (full fat)
1 1/2 C. 100% pumpkin (not pumpkin pie filling...)
1 tsp. baking soda
1 tsp. pure vanilla
1/2 C. coconut flour, sifted with baking soda
1-2 TBSP honey (optional)
1 TBSP cinnamon
1 tsp nutmeg
1 tsp ground cloves
1 tsp ginger powder
Your choice of chopped nuts
Preheat oven to 375 degrees. Mix all wet ingredients together in a large bowl. Sift in coconut flour, baking soda and spices. Blend together until completely combined and lump-free. Bake for in a greased loaf pan for 40 -45 minutes or until the bread if firm to touch. Muffins are a great option, too.
Simple Turkey Gravy:
Pour all turkey drippings and scraps from the bottom of the roasting pan into a blender or food processor. Add any herbs and spices that you would like...
Blend until smooth and pour into a gravy boat.
Easing Back In To It
60 Day Challenge - Day 3
No Classes This Evening, Including Supplemental and Mobility
After what seems like a very long time dealing with my shoulder/elbow injury, I'm slowly getting back in to my regular training routine. It feels so good to be back at it, working towards a goal (Jesse & I, along with a gaggle of others, are training for Team Grit in February), and actually sweating again.
However, I'm not jumping in to the deep end right off the bat. That just wouldn't be prudent. This week I'm working at 50% - both for the weights used and intensity. Next week I'll be pushing at 75%, and the following week is when I will test the waters at 100%. There are still some things that I can't do yet ... you won't see me doing any pull ups for a while, and certainly not muscle ups! But they will come back!
I know that it's frustrating dealing with an injury. I've dealt with them from both sides, as an athletic trainer helping my athletes take care of their injuries, and of course as an athlete myself. I lost an entire mountain biking season due to a back injury 12 years ago. I've had more surgeries than I'd like to admit.
This time I'm being very careful as I ramp up my training. That's just the prudent thing to do. I've know it professionally and academically for a long time, but it's very difficult to put in to practice. There's no need to risk a delayed recovery, and the intensity isn't going to go anywhere ... it's just waiting for me!
Discretion is the better part of valor, and injury prevention/recovery!!
Pam gritting her way throught the Lumberjack 20