Notice a change? Something just a little bit different? No, we didn't get our hair done, and no, we haven't lost, or gained, any weight!
Many folks don't like to see the workout before they come in to train. And this leads to many peeps just not coming to visit our website and reading the blog. Our blog is our main mode of communication and instruction, other than the hour you're with us. We post links to website we've found that we think are of value, or that you might like. We also simply dish out some information that's useful.
To counter this fact, and in an effort to get more CFBBers to check out the blog, we've moved the WOD. The landing page now only has the blog. The WOD is currently located on a separate page, and you can get there on the navigation bar.
Come more often ... we think you'll find some good stuff!
For the next six weeks, we're going to be giving you mobility homework twice a week, and we'll be performing some mobility work once a week in class. We'll be posting a specific link to Kelly Starrett's blog, mobilitywod.com, on Mondays and Thursdays. This homework is to completed over the next two days. There is an order to these assigments, so if you want the best results, don't get behind!
I never want anyone to think that we don't value stretching, flexibility, and mobility simply because we don't do much stretching in class. We do value it, and we want you to do it - just do it on your own! I figure that your time with us is better spent with things that you can't do on your own, such as a workout or strength work. However, people being people, I know that many/most of us don't do work on their own. With this program, at least we're telling you what to do for your homework. The onus is still on you to perform said homework.
Mobility Homework - to be performed on your own over the next two days: Squat Prelims, aka The First of Many Beatdowns.
Kate McConnell and her husband, Brad, are members at CFBB. Kate was a rower in high school in Northern VA and then for a year at the UVA back in the very early 90s (a club sport back then - today it is a full varsity sport). She also rowed recreationally when living in Providence, RI, as an adult. If you need some rowing tips, hit her up if you see her in your class. Our class got some very useful information from her before Jackie on Wednesday.
Kate passed this recipe on to us and it looks outstanding! It's a takeoff on a recipe from Everyday Paleo...enjoy...
Kate's Meaty Pumpkin Souffle:
1 Large butternut squash and 1 smaller squash
1 Tbsp coconut oil
1 red onion, diced
1 lb ground beef
1 lb lamb
1 Tbsp garlic powder
1/2 tsp kosher salt
1 tsp ground black pepper
1 cut fresh mint, finely chopped (original recipe calls for basil, which is expensive and hard to come by this time of year; besides, mint is a nice complement to lamb)
5-6 cups fresh spinach, finely chopped - eyeball it, just a lot of spinach - remember, it cooks down!
1 Tbsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp fresh grated ginger (powder will work too in a pinch)
3 egg whites
1. Preheat oven to 350 degrees.
2. Peel, cut the butternut squash in half, scoop out seeds.
3. Roast, cut side down, on baking sheet until nice and soft (fork goes in easily)
4. While roasting the squash, heat the coconut oil in a large skillet and cook onion till it is soft.
5. Add the meats and brown.
6. Add the garlic, salt, pepper. Mix well.
7. Add the spinach and basil, stir well, and remove from heat.
8. Spread the mixture evenly in a large glass casserole pan.
9. Using the food processor, process the butternut squash till it is relatively smooth (this is where I depart from her recipe - I didn't have time/inclination/energy to be anal about squash consistency. She says very smooth).
10. Mix in the cinnamon, ginger, and nutmeg well.
11. Beat your eggs, and then fold into the butternut squash to add a bit of binding (again, her recipe is more anal about stiffening the eggs to get the souffle effect.)
All of you as members of CrossFit Blacksburg have guest passes available to use to show your friends just what you're up to. These are "virtual" passes, just give us a heads up if you are going to bring someone to a class. If you do invite someone, you need to attend that class as well, and act as their host for the hour. Show them the "walking samson" stretch, etc. Introduce them to the class, and help them feel comfortable. It's our job is get them just past their comfort zone!
In addition to our regular CrossFit classes, there are a couple of other program choices at CrossFit Blacksburg designed to improve your training and overall quality of life.
Three times a week, Bryce Abbott teaches our mobility class. It is a combination of yoga and stretching techniques to improve what the class is titled - mobility! These classes are offered Wednesday 10:15 AM, Thursday 7:30 PM, and Sunday 4:30 PM. The first class is free, so give it a go!
There are also our "Supplemental" classes, offered four times a week. For the Spring they are divided into two components. One is Olympic weightlifting, the other is CrossFit Endurance. The Olympic weightlifting classes are designed to improve your form and technique, as well as to get you stronger. Improving your technique on these lifts will translate to improvement in almost all other areas of CrossFit. These classes are offered on Tuesdays at 5:30 AM and Saturdays 8 AM.
The CrossFit Endurance class is focused on improving overall endurance levels, with a strong emphasis on proper running form - running as a skill. Everybody will benefit from proper form with less injuries & increased performance. These classes are offered at 5:30 PM Thursday, and 12 Noon Friday. Note that the Thursday class replaces the regular 5:30 PM CrossFit class!!
Today is the start of the "Jackie Challenge". Over the next two days we will be establishing a baseline time, and then on Saturday February 25th we will run the finals to see how much everybody has improved. There are men's and women's beginner, intermediate, and advanced categories, and prizes will be awarded to fastest and most improved in each category. Entry fee is $30, with $20 going into the prize kitty. And yes, the finals will have a party atmosphere! See a coach to sign up, and train hard over the next few weeks! Not sure what "Jackie" is? Come in today or tomorrow to meet her! You can also follow the event on Facebook.
Ever had one of those days ... those days when you realize that you're just not going to have time to have lunch, or prepare a decent supper? What on earth do you do? Do you cave in and grab that crappy diabesity* inducing "food" product at your local crack house, err, fast food joint? Or do you go hungry? That's not always the best option either.
Prior Planning Prevents P^@* Poor Performance!! Being prepared is what it's all about! Check out your schedule, maybe even a week in advance, and do some figuring. Are there some chunks of time that are going to cause nutrition problems? Figure it out, and get ready! Because you know it's bound to happen sooner rather than later!
In an attempt to help you deal with your potential nutrition short-comings, we are starting to carry some new, yummy food products. We have samples of Nicole's Nutty Goodness, and we have a small stock on hand. These "bars" are similar to Lara Bars, except they are thinner (more like a sheet), are mostly raw and vegan (except the Whey Good flavor), are organic, and are regionally made in Charleston, SC. A 2.2 oz. package costs $3.50. Tell us what flavors you like, and we'll be sure to get more in stock!
Also, we now have local pastured ground beef and stew meat. The ground beef is sold in packages of +/- 1# and is $5.00/pound. The stew beef is in more random package sizes (anywhere from 1 to 1.75#) and costs $5.50/pound. Simply write the type of meat you've grabbed and the amount on the retail sheet, and we'll get you taken care of! The chickens are producing more eggs, so we're getting more from Griffin Farms. Hard boiling a half dozen or so goes a long way in fulfilling your on-the-go nutrition needs. Try to hard boil older eggs as they are easier to peel.
*Thanks to CrossFit Los Angeles for coining that phrase!
We do our best to keep the box clean. The gym is thoroughly cleaned three times a week, including vacuming, mopping, and cleansing the bathrooms. However, we really could use your help in keeping things tidy.
Please, check your shoes before you step on the black. There's been a serious mud/dirt issue on the floor lately, and as with many things in life, an ounce of prevention is worth a pound of cure. If you notice that you've tracked in some dirt, take your shoes off, and vacum up your mess, either then and there, or after class. If you don't know where the vacum is, your coach will be more than happy to show you where it lives. Better yet, check your shoes before you come in!
Also, please put things away, where they belong! The AbMats now live in the front corner near the Chuck, along with the medballs. Everything has a specific place, and if something gets put away where it doesn't belong, said AbMat or medball gets very upset and confused ... wait, that's me who gets upset and confused! Nonetheless, put your stuff away!
From NJ Paleo Girl, these are outstanding on the grill - simple, healthful ingredients!
I tripled this recipe for leftovers...
Don't get caught off guard without prepared food in the fridge! We buy our meat in bulk in the Spring and Fall (if you cannot do this, buy a bunch of meat and freeze what you don't need for the week). We plan all meals (at least the meat part) for the week. We take out what we need to thaw out for that entire week on Sunday. That adds up to roughly 20 - 25 lbs. of meat per week depending on what we are cooking (there are 4 of us - our kids are ages 10 and 12 so you may not need as much or more depending on mouths to feed). With this amount, there are leftovers each day so breakfast and lunch are easy to figure out. Twice per week I buy a variety of veggies so that we eat something different each night. Oasis World Market offers Fresh Fridays - fresh seafood (monster shrimp!!), fresh interesting veggies and local farm fresh eggs in case CFBB is closed. We shop there more and more since we can get quality oils, coconut milk and fresh items all at one stop. Whitney, the owner, is always willing to try to get what you are looking for. Stop in and check it out! We love those folks!
Directions:
Mix all the marinade ingredients together and coat the pork chops in oven safe dish.
Cover and refrigerate--- at least 2 hours to overnight
To Cook:
Remove from refrigerator 1 hour before cooking to allow to return to room temperature.
Preheat oven to 450degreesF and grill on medium high
Sear chops on grill on each side until golden brown (about 2-3 minutes)
Once seared, remove from grill and place back in marinade dish
Put dish in oven to cook, about 15-20 minutes.
Let rest 2-3 minutes after cooking to allow the juices to redistribute in the meat.
Why do we want you to get stronger? Why?!? Why not?
Increased muscle mass increases metabolism. After all, muscle is an organ which requires fuel (calories), whereas fat is for insulation and fuel. For most, activities of daily living are easier with an increase in strength - carrying the laundry up the steps, keeping up with your kids or grandkids, being able to help your buddy move some furniture. As we age, being stronger means less chance of falling, and continued independent living. Not strong enough to squat? Well then, you're not too far away from not being able to perform a basic bodily function without assistance. No thank you.
Remember that our goal is to make your life better, whatever that life is. Most of us will benefit from getting stronger. Period.
