- Wednesday, November 20th, 2013
- by amy
HOLIDAY BODYWEIGHT CHALLENGE - DAY 2
We will be having a slightly reduced schedule next week due to the Thanksgiving holiday.
Wednesday - no 6:30pm class; all evening classes will be ALL LEVELS
Thursday - NO CLASSES
Friday - 9am, 12noon, & 5:30pm only - all classes will be ALL LEVELS
Saturday - 9am only - ALL LEVELS
The schedule on the website has been modified, and there are paper copies up in the lounge. Please plan accordingly, and have a great Thanksgiving!
- Tuesday, November 19th, 2013
- by Jesse
TODAY IS DAY 1 OF THE HOLIDAY BODYWEIGHT CHALLENGE!
The Challenge, should you choose to accept, works like this:
Do 1 burpee today, 2 tomorrow, 3 on Thursday, etc. for 60 days. At the end of the challenge, CrossFit Blacksburg athletes will have completed 1,830 burpees!
Here are the rules:
1. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day. Burpees with breakfast, anyone?!
2. If for some reason you miss a day (which you won’t), you have to make up ALL the missed burpees the following day. So, you probably don’t want to miss day 59!
3. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s burpees on your first day.
4. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, IF you want them to.
5. For performance tracking purposes, the 15 burpees, 30 burpees, 45 burpees and 60 burpees days will be timed. So on those days, you will need to do your burpees all at once for time, not broken up throughout the day.
What’s a Burpee you ask?
Check out this video… Post your comments below
- Monday, November 18th, 2013
- by Jesse
Do you ever get halfway through a workout and the “Wall” hits you in the chest and knocks you on your butt? Let’s BREAK DOWN THE WALL!!!!
Physical Readiness and Endurance (PRE) Class
The overall goal of this class is to improve your posterior chain and core strength and increase your time under tension (load). The workouts will focus on the oxidative pathway and be in the 15 minute range, aka...longer than Fran, slightly less intensity, more oriented to build endurance. If you have friends who want to try out a “CrossFit style” workout, get them to sign up with you!! There is always a scaling option!
6 classes starting December 1. Classes will be 90 minutes on Sundays (2pm-3:30pm) and 60 minutes on Wednesday nights (7:30pm-8:30pm).
There will be 6 total classes and I promise to pack in as much "fun" and "excitement" as possible.
The 6 dates are:
December 1, 2pm
December 4, 7:30pm
December 8, 2pm
December 11, 7:30pm
December 15, 2pm
December 18, 7:30pm
If you reserve your seat by November 20, the cost will be $15 per class, $70 for all 6. After November 20, the cost will be $20 per class.
Members of CFBB who have a "Gold" membership will receive a 33% discount
Email me at ben@crossfitblacksburg to sign up or if you have any questions.
Start getting your mind right people!!!!
- Friday, November 15th, 2013
- by Carol
Thanksgiving is just around the corner...we will be posting some clean recipes for you so that the holidays don't end up going in the wrong direction!
Paleo Thanksgiving Stuffing from PaleOMG...
1lb ground pork sausage
5 pieces of bacon, diced
5 stalks of celery, diced
1 yellow sweet potato (is that a yam? or a sweet potato? whatever.)
1 yellow onion, diced
1 container of mushrooms, diced
2 apples, diced
2 tablespoons white wine vinegar
1 cup dried cranberries
1 cup pecans, chopped
2 eggs, beaten
⅓ cup chicken broth
- Thursday, November 14th, 2013
- by Carol
Our Fitness Starts With Food Drive is underway! Some of you have already started dropping off items - please consider donating during this important event. Our local pantries are critically low on supplies and your support will go a long way!
So CFBB, let’s all be generous and share what we have...There are lots of healthy choices you can bring to share….find our Facebook page here...and thanks!
Please leave items next to our main entry door - we will continue to collect until January 4th...
- Wednesday, November 13th, 2013
- by Jesse
From Coach Cassidy...
Last week we announced that there will be a kipping pull up seminar on Tuesday, December 10th at 7:30 pm. Read more about it here!
Note: the purpose of this seminar is to teach the SKILL of the kip technique. You need to have some foundational pull up strength already in place in order for the lessons learned in the seminar to be useful. If you are not sure if the seminar is right for you, then ASK! Your coaches will be happy to talk to you about whether or not you are ready to learn to kip!
For those of you considering signing up for this seminar, take a moment to read about two of our CFBB clients (Yani Shaw and Kim Kitts) who mastered the kipping pull up this year.
Could you do a pull up before joining CFBB?
Yani: I could do a couple chin-ups for the few years before CFBB, but had stopped working out 6 months prior to joining Crossfit and had lost everything (and gained 20 pounds).
Kim: Nope, absolutely not. I don't think I had even attempted one since middle school...a long, long time ago.
What scaling methods have you used for pull ups during WODs (before you could do RXd pull ups)? (jumping, band, pipe, ring rows, etc)
Yani: I think I've done it all. Bands mostly, but have used the pipe and rings. I had to do jumping pullups during my intro session baseline workout.
Kim: Mostly band, which was my preferred method. However, I have done jumping and pipe pull-ups a few times as substitution.
What motivated you to learn to kip?
Yani: I was sick and tired of not being able to do any of the workouts with pullups in them prescribed. There is something about writing Rx in my book (even if no one sees it) that is very gratifying for me.
Kim: I am very strong willed and hate not being able to do something. I loved using the bands and slowly using less resistance. I could slowly feel me getting to my goal of a kipping pull-up. However, whenever I was told no bands that I had to do jumping pull-ups I would get so aggrivated. So, I just kept pushing forward determined to never have to use a jumping pull-up as a substitution again.
Do you remember some of the drills that you were taught to learn to kip?
Yani: I knew I had the strength to get kipping pull-ups, so it was just a matter of technique. Cassidy and Ben taught me the hip movements done supine on the floor and then they showed me how to incorporate that into the top of the pullup. From there it was just practice on the bar.
Kim: I just watched others mostly. Then one day I asked Ben to show me the progression through Yani's suggestion. I started hanging from the bar and learning the controlled swing using my shoulders. From there, I laid on the ground and learned the thrusting part of the swing. Then I just got on the bar and practiced, practiced, practiced. My struggle was getting the little push of the legs at the end of the swing.
Did you have to work on your kip outside of class? How often did you practice?
Yani:I practiced before and after class for five weeks and went from 3-5 kipping pullups to 13 smooth fluid kipping pull-ups.
Kim: I wanted to because I was obsessed but, with two small kids I didn't have the time or equipment handy to practice kipping pull-ups. So, whenever the floor was open before class and after class, I would get a few minutes of practice in. Most of the work was done during WODs.
Any tips for people who want to learn to kip?
Yani: Get on the bar. The more time on the bar the better you will be. Don't rely on the bands, if you are close to a kipping pullup don't fall back to the bands when you get frustrated.
Kim: Once you get your first unassisted kipping pull-up or regular pull-up, start doing them in WODs, no matter how long it takes you or how hard it is. If you can only do one unassisted when everyone else is doing ten, do it. Once you have one, the progression is much faster if you stick to it.
Ready to sign up for the seminar? Email me at firstname.lastname@example.org!
Kinsey and Marla have also learned to kip! Nice work, ladies!
- Tuesday, November 12th, 2013
- by amy
Yet another great article from Breaking Muscle. Very few of us, and I include myself in this statement, can perform all workouts the way they are written, all of the time. The goal of training should be to get healthier, and get better "out there," be it gardening, riding a bike, and/or playing with kids or grandkids. The RX next to your name means absolutely nothing! Think of the big picture, and scale as necessary.
The following is a guest post by Amber Larsen of Massage and Health by Amber Kim:
It seems as of late, especially with the boom of the CrossFit Games, the Rx element has become more important in a CrossFitter's daily workouts. We can admit, we were all beginners at one point in time, and the first time we were able to Rx a benchmark WOD was a huge milestone. The Rx factor means we have gotten stronger, faster, or have built endurance, but what about after we've been doing CrossFit for a while? What about when we athletes have been doing CrossFit long enough to Rx most WODs, but some still throw us for a tailspin with either a heavy load or a long distance?
It seems for many that having "Rx" written next to their name on the whiteboard is more important than skill, form, ability, or having the proper foundation of movement and strength. The cold, hard truth, though, is that having the Rx by your name should never be your number one goal in any given WOD. Here's three reasons why:
Reason #1: Safety
Probably the number one reason why Rx should not be the number priority on your list is safety. Some athletes will try to Rx a WOD even though the load may be too heavy for their current ability level. Doing this can lead to major injuries. For example, when there is a heavy deadlift, most will try to Rx the workout with the assumption that they are able to perform the prescribed deadlift because they have done that weight maybe once or twice before. Some coaches will allow for the athlete to Rx the WOD even with this information on hand.
Common faults that we will see as a result are the rounded back and the jerky movement because the athlete needs some momentum to get the bar up and into full lockout. The massage therapist and biologist in me scream, "No!" It's so bad for your body to be in that position, and in most cases, I end up seeing those same people in my office a few days later complaining of back problems.
As coaches, it is so important to gauge where athletes are actually at in relation to their goals. When people want that Rx so bad, it's up to you, the coaches, to let them know it may not be in their best interest to Rx that day because you have been keeping track of their progress. As for you athletes, you must be accountable and honest with yourself about the same issues that concern your coach. Having an Rx by your name is not worth injury.
Reason #2: Ability Level
Another area to keep in mind is your ability level. Everyone has something they need to work on. A great example is the pistol. The pistol is a difficult movement that requires balance (requiring heavy core stabilization), strength in the grounded leg, and flexibility in the hamstrings and quadriceps in the lifted leg. This movement is like a strength movement and dynamic stretch built into one. I often see poor form in the pistol because most people lose core stabilization or come up onto their toes because it’s difficult to stay on the heels. But coming on to the toes can lead to serious knee injury.
For some, it may not be the time to Rx the pistol, but because they give in to desperation and ego, they will attempt to do it anyway. Athletes, please know that it is okay to go back and work the movement from the ground up. If you have not done that, you only cheat yourself. You must perfect the basics. As coaches it is our responsibility to recognize where the athlete needs improvement and where they need to go back and work on the progression.
Reason #3: Quality of Movement
Another reason why scaling should always be an option is in regards to the quality of the movement in the workout. This ties in ability and strength - both are needed to have high quality movement. When people are doing advanced movements without these two attributes, the athletes will have poor form. This reinforces bad habits. Let’s face it, in most cases people are going as fast as they can in time-sensitive WODs. If the athlete has poor form coupled with a time constraint it can be dangerous for everyone involved, especially the athlete.
Take something as simple as a front squat. In a poor-quality front squat, the most common fault I see is that the athlete will lean forward and lead with his or her butt rather than the elbows. This forward lean is damaging for the athlete’s back and knees. As a coach, it's important to find where the athlete lies in their technical ability and ability to withstand volume and load in order to improve the quality of the movements and reinforce good habits that will stick with them as they progress.
Athletes, when we CrossFit in our home boxes, we are training, even as we compete with our own times and our fellow athletes. When you train, realize that we will not be perfect at every movement, and some movements require more work then others. It’s more important to improve the quality of your WOD than it is to have the Rx by your name.
For the more seasoned CrossFit athlete, it can hurt not having the Rx by your name, but you have to put your pride aside and realize it is virtually impossible to be perfect at every movement. Make sure you build your foundation first. Having the necessary baseline strength and technical ability will affect the quality of your form and ultimately your WOD, in training or in competition, for years to come.
- Monday, November 11th, 2013
- by amy
Here's a great article from Michelle Vieux of CrossFit Invictus. Read it, and then look in to it ... do you have knee extension issues? I bet many of you do!
No terminal knee extension - heels are on the ground
Terminal Knee Extension – Lots of Yall’s Don’t Have It - A Haiku
Written by Michele Vieux
I didn’t have it
And neither do lots of ya’lls
Your knees don’t go straight
I see when you move
Terminal knee extension
Is never achieved
Terminal sounds bad
But it’s not when in the knee
Actually it’s good
Your quads are loaded
Causing that patella pain
If you don’t have it
Constantly bent legs
Quads always under tension
Knees always twisted
Small muscle behind the knee
No wonder you hurt
To stabilize the jacked knee
So what can be done
to remedy this problem
Straighten your dang leg
You might have to force it there
But it’s possible
Grab a post and band
If you have a super friend
That’s even better
And then get to work
On one of K-Star’s knee mobs
From parts two and three
Go and go don’t stop
That’s right, go past straight
Your heel should raise up
Off the floor when you lock out
So get on this shiz
End all the tension
Deload the quad and untwist
Voila, no more pain
Terminal knee extension - heels are off the ground
*Author’s note/translation: I’ve been watching you move again and I noticed that many of you don’t have terminal knee extension, which means your knee doesn’t straighten all the way and is (or will be) causing you pain. It might look like it does extend because it is pretty straight, but actually, it should hyperextend slightly if you have full range of motion (ROM).
You can test your ROM by sitting on the floor with your legs straight out in front of you. Squeeze your quads as hard as you can and press the backs of your knees into the floor. If your heels don’t raise up off the floor by at least a half inch, you don’t have terminal extension and are setting yourself up for dysfunction, injury, and pain.
Our friend, K-Star, published three great articles (links above in text), about terminal knee extension and how to get it. I encourage you to test YOUR knee ROM and check out those articles!
- Friday, November 8th, 2013
- by Carol
Well, HAPPY FRIDAY again, ya'll! Enjoy this recipe from Kinsey! Thanks, Kinsey...you rock!
Stuffed Pork Tenderloin:
1 pork tenderloin (or boneless loin--would just need to make more stuffing)
Stuffing: (the sub for croutons is sweet potato or parsnips so amounts may have to be adjusted...)
6 tablespoons chicken stock divided 4/2
Handful of golden raisins (1/4 cup or so)
2 small-medium apples, peeled, chopped in 1/2" dice
1/2 onion, peeled, chopped in 1/2" dice
1 rib celery chopped in 1/2" dice
handful of chopped pecans or almonds (1/2 cup or so)
handful of whole fresh cranberries, chopped (6-8 cranberries)
one chopped sweet potato or parsnip
Herbs: rubbed sage, thyme, salt, pepper
In a small saucepan, bring 4 TBS broth to a boil. Add raisins, remove from heat & set aside.
In a large stockpot, melt a few tablespoons butter or margarine over medium heat and add onions. Saute until tender. Add apples, sweet potatoes/parsnips. Saute until tender. Add broth & raisins, cranberries, celery, nuts and remainder of broth. Stir to combine. Remove from heat.
Heat oven to 425.
Meanwhile, butterfly the pork. You will cut a lengthwise slit in the meat so that each half is about 1/2" - 3/4". The pork is probably more oval than circular in shape--cut through the short side of the oval to make the biggest opening possible. Cut three pieces of cotton butcher twine about 6" in length. Position your twine on your work surface, and then lay the pork across the twine so that it is equally spaced. Place a piece of plastic wrap over the pork and pound to an even thickness of about 1/2". Remove the wrap & season the pork with the herbs, salt & pepper. Spoon the stuffing mixture onto the pork. Roll the pork over the stuffing like you're wrapping a big burrito. Tie with twine as you go, stretching the pork as much as you can to meet around the stuffing.
You can either roast the pork on a rack in a pan, or just in a casserole dish. Cook about 25-30 minutes (for a tenderloin, longer for loin) until no longer pink in the middle. Let it rest 5-10 minutes. Slice & serve.
I had extra stuffing and I just put it into a small casserole dish, dotted it with about a tablespoon or two total of margarine & baked it covered alongside the pork. You could also take it a step further and saute the onions & apples a little longer, and then deglaze the pan with an apple brandy or apple cider (just a tablespoon or two).
Trouble!! Team O'Shea-Ambroz-Davis...
- Thursday, November 7th, 2013
- by Jesse
From Coach Cassidy...
Everyone has a CrossFit "bucket list" or so it seems. You know what I mean... that list of movements that you are determined to master sometime in your lifetime. For me, muscle ups and pistols are on that list right now, along with many other movements. For you, it might be getting that first double under, handstand push ups, or toes to bar. For most of us, however, kipping pull ups have either been on that list in the past, or they are topping the list today. As a coach, I think I get asked more often about how to learn to kip than I do about anything else! When I joined CrossFit Blacksburg, I certainly didn't know how to do kipping pull ups, and I worked tirelessly for a year to master just one. Now it's your turn to learn! Are you ready?
Join me for a skill seminar on December 10th, focused entirely on breaking down and teaching the fundamentals of the kipping pull up! Let's cross this movement off your bucket list before the end of the year!