- Monday, April 30th, 2012
- by Carol
John McBrien, one of our former coaches and Head Coach for CrossFit Endurance, paid us a visit this past Saturday morning! From the CrossFit Endurance seminar, athletes performed a 10-minute AMRAP in teams of 3: Run 200m, burpees and plank hold (team with the most burpees is the winning team and you can only accrue burpees during the time that your teammate is running...switch positions when the runner returns to the gym...) Add up the burpees!
Then, for cashout, perform couch-stretch - 2 minutes per side - work the squat at the end of each timeframe - test and re-test the squat. Mobility with context rather than stretching for the sake of stretching...
Thanks McB - we love and miss you...
Mobility work post WOD with McB...couch-stretch...yowza!
- Friday, April 27th, 2012
- by Carol
Check out the seafood ladies at Indigo Farms - they are in Blacksburg on Thursdays...here is their schedule...
10:30-1:30 Draper Road, near Airport Road (in the residential area).
2:00-2:15 YMCA Building on North Main
3:30-5:30 On Progress St. in parking lot diagonal from Fire Dept.
If you have garden space, now is the time to get greens into the ground! Lettuces, kale, chard, spinach, arugula, etc - all of these greens like cooler weather! You can also plant root veggies now - beets, turnips, carrots, radishes, etc...
Paleo Seafood and Salmon Chowder: (From Caveman Strong...)
15-20 raw shrimp (lrg)
3 slices of bacon or 3 oz of pancetta, diced
1 small onion finely chopped
1 teaspoon dried dill or 1 tablespoon of chopped fresh dill
1 bay leaf
black pepper to taste
1/8 tsp of cayenne pepper or to taste
2 stalks of celery finely chopped
1 1/2 to 2 cups of chopped peeled turnips or small cauliflowe florets
1 1/2 cups of chicken stock or organic chicken broth (BOX)
5-6oz salmon filet (organic)
1 can of unsweetned coconut milk
dill to garnish
#1Cook bacon in large saucepan over med – low heat when the bacon releases the fat and onion, dill , bay leaf , black pepper and cayenne pepper and cook until the bacon is almost crispy.
#2Add your celery , cauliflower and chicken broth simmer until vegetables are tender and 5 – 7 minutes .
#3(Optional: I poached the fish before adding it to the soup, so the soup wouldn’t taste too “fishy” for the kids. ) In a med saucepan bring 3 cups of water to boil. Add shrimp to boiling water for 10 seconds, remove then add to soup. Add salmon to boiling water for 5 mins, remove, chop in bit size pieces and add to broth.
#3 Remove skin from salmon and chop in bit size pieces, add to soup along with the raw shrimp (peeled).
#4 Simmer slowly stir in coconut milk, bring to boil and then simmer for approx. 10 minutes.
- Thursday, April 26th, 2012
- by Carol
We have new CFBB T-Shirts in with some familiar folks starring as our models! Shirts are $24.95 and have two different messages on the back: "Better Than Yesterday' and "School of Family Fitness". Pick one up after class today! All old CFBB t-shirts are still on sale for $15...
Looking great, J-Lo!
- Wednesday, April 25th, 2012
- by amy
Our new boxes are great, and they're working out well for us. If you notice that your box is a little wobbly, it's most likely because it's on an uneven surface on the floor. Switch things around, and your box jumping life should become more steady.
PLEASE, please, please, don't drop bars with 10 or 15 pound plates on them. These plates will warp, then crack, and eventually lose the ring with repeated abuse. If you need to create a 65# bar, it's best to put 25s on a 15# bar. We will be getting two new 15# bars in May ...
Put stuff away, and clean up after yourself. If you are a particularly sweaty person, as many of us are bound to be as the weather heats up, please wipe down your equipment. No one wants to use an AbMat that has your dried sweat on it! There are Lysol wipes available for this type of clean up. Blood ... talk to your coach.
The med ball you're using for a depth gauge didn't do anything to deserve the beating you're giving it by smashing in to it with your a$$ each time you squat!! It's a depth gauge, not a trampoline! Next time your coach sees you bouncing, it might just get kicked out from under you!
New shirts are in! They came in late last night, so we have no pics, but they are available, and they are nice! We'll post pics tomorrow!
We have some new Paleo Treats ... they are in the glass-front fridge in the lounge. Please be sure to indicate which variety you're getting, as they are all different prices.
Please be sure to clarify what type of Paleo Kit you're getting. There are grass-fed varieties and bar v. cereal varieties.
Along the same lines, please be clear about what type of shirt you purchase. "women's medium" doesn't help us with inventory.
Who is the mystery strong woman?
- Tuesday, April 24th, 2012
- by amy
While things are settling down a bit, classes, especially the evening classes, are still somewhat congested. Once school lets out, things will thin out a bit, but here are some suggestions to keep yourself and your CrossFitting neighbors safe during workouts.
Follow Your Bar! Don't let it bounce off in to your neighbor's area. I know that you're tired, but so is everyone else. If you need a lesson in how to "drop" your bar while maintaining control of it, just ask.
In the same vein as #1, don't drop empty barbells or kettelbells. That's a good way to damage the equipment, and possibly yourself.
Please be cautious of moving barbells. Just because you want/need that set of 5#s, don't just walk around your fellow lifter to get them. Wait until the bar is either on the floor or safely in the rack.
If you are not participating in class, please stay off the black for those who are. Even if it seems like there's not much going on, it's a respect issue. A coach will usually bark at you to get off the black ... help us save our voices!!
If your fellow lifter is going for a heavy work set, or is attempting a heavy PR, it is common courtesy to stay out of their line of sight and peripheral vision, as much as possible.
Please put your equipment away, and clean up after yourself. While it can be a communal effort, just get it done. That sometimes includes vacuuming up a chalk spill or dirty shoe deposit, or mopping up your sweat angel.
When in doubt, check out the House Rules.
- Monday, April 23rd, 2012
- by amy
My best friend was diagnosed with pretty severe dyslexia when she was about 8. She repeated kindergarten, and all the adults knew that something was up, but not exactly what. This was in the mid ‘70s. She also repeated the 6th grade, and Erin’s parents were told that she would probably never graduate from high school.
She received a prison sentence from those doctors. Thankfully Erin, her parents, and her teachers ignored the sentence.
Erin (yes, our daughter is named after her) now holds a Masters in Education, specializing in special education. She finished her undergraduate degree in 4 years while competing on her school’s swim team all 4 seasons.
Last week I met a young lady who had a pretty severe foot injury a few years ago. After her surgery, her doctor told her that his goal for her was that she would eventually be able to walk in supportive shoes for a few hours and experience medication-managed pain.
Yet another prison sentence. My goal for her is to ignore the sentence.
We all know folks who have exceeded medical expectations. They have disregarded their sentences, handed down from the Doctor-On-High.
I sometimes think about going back to school to get some more letters after my name so I can call BS. I guess my BS, the rest of my alphabet soup, and my 20 years of experience doesn’t carry enough credibility.
- Friday, April 20th, 2012
- by Carol
Thanks to Emily Thomas, one of our clients, for sharing her blog and a recipe! The Paleo Ground Sloth is funny as hell and full of cool recipes and adventures (and a little French so watch for tender ears...) Read on...
P.S. Check this response by Joel Salatin of Polyface Farms (located in Swoope, Virginia) to James McWilliams' editorial in the NY Times entitled The Myth of Sustainable Meat . A$$ officially kicked.
A bit on my food philosophy: Paleo saved me. I was a vegetarian for 3+ years because I cut open animals on a daily basis and lost an appetite for them (smell VT's chickens and you'll soon know why...) During that time I developed a whole load of GI problems and was constantly in a state of pain or inflammation. Amy recommended Robb Wolf's Paleo Solution and I made the decision to eat meat again for my health - on one condition, the meat must be locally and sustainably produced. I am a huge advocate for supporting community agriculture. I always try to buy produce locally, and I think buying locally is vastly important for small, local economies and the environment. I'd love to see a locavore revolution start from within the CrossFit Blacksburg community.
When did my life flip flop?
I get tagged in CrossFit pictures, rather than night-out pictures
I'd rather spend my money on good food and Lululemon, instead of pricey designer garb
I cook 99% of my meals, as opposed to frequenting local restaurants
I eat meat! And no more tofu and whole wheat pasta!
Amen, sister! Quality protein and heavy lifting...
Emily's Fire-Roasted Bacon Bison Mini-Meatloaves:
• 1 lb Ground Bison (Annie Kay’s) - some of our ground beef at CFBB would probably work great, too...
• 3/4 lb Bacon, minced – I used plain side meat from Bright’s Pork, but Applegate’s uncured bacon would add some really nice flavors (both Annie Kay’s)
• 14 oz can Fire Roasted Tomatoes (Muir Glen – BPA free, Kroger)
• 1 yellow onion, chopped
• 1 Red bell pepper, chopped (on sale at Kroger, 4 for 5$ at the moment)
• 3 cloves garlic, minced
• 2 eggs
• 1 cup almond flour
• 1 1/2 tablespoon Cajun/Creole seasoning, no MSG - I used Todd’s Dirt, which I bought at Whole Foods but it can also be ordered online, or replicated at home:
o 1 tsp. white pepper
o 1 tsp. garlic powder
o 1 tsp. onion powder
o 1 tsp. ground red pepper
o 1 tsp. paprika
o 1 tsp. black pepper
o **Makes 2 tablespoons**
• Salt and pepper to taste
o 2 (6 oz) cans tomato paste
o 1 cup vegetable broth
o 1/4 cup apple cider vinegar
o 1 tablespoon garlic powder
o 1 tablespoon onion powder
o 1 tablespoon Raw Honey
o 1/4 teaspoon allspice
o Salt, to taste
o Pull out a medium sized saucepan and place over medium heat.
o Add your broth, tomato paste, and apple cider vinegar and mix to combine.
o Then add your spices and salt.
o Let simmer for around 5-7 minutes under low heat.
o Let cool then place in a sweet, extra cool squeeze bottle. Duh.
Seems pretty simple, huh?
- Thursday, April 19th, 2012
- by amy
The schedule is about to change for the summer season. Starting on May 14, our new schedule will go in to effect. There aren't a lot of changes ... the main differences is that almost all evening classes will be level classes. That means that you'll be figuring out if you're a beginner athlete, an intermediate athlete, or an advanced athlete. We'll help you with your decision if you need assistance.
The really BIG news for our schedule is the start of a CrossFit Ladies class. This class will be at 10 AM on Tuesdays and Thursdays. We can't wait to get more ladies in on the CrossFit Blacksburg action! We'll be adding a T/Th 9 AM All Levels class to accomodate those folks who need to train on Tuesdays and Thursdays.
Copies of the new schedule will be available at the box, and the website will be updated as necessary.
- Wednesday, April 18th, 2012
- by amy
Golfers call their errors, even when no one else is around ... at least they're supposed to do that. If the ball is hit in to a water hazard, there is a one stroke penalty. Golf is a sport of honesty and integrity. I could say that I'm a scratch golfer, but that would be a lie. I could also say that I have a 3:30 Fran, but that would be a lie too.
What about CrossFit? Do you call your reps back when you know that you didn't complete the rep? After your coach admonishes you to get deeper in your overhead squat, and you're still not getting there, do you count the rep?
Character is doing what is right when no one else is watching.
Now that's a legit KB swing from Scinju!
- Tuesday, April 17th, 2012
- by neil
We keep "score" (at least you better be!) in CrossFit to see how we are improving in our overall fitness. Your journal is a vital tool - the more information you put into it the more you will learn from it. Yesterday's workout, "32 Hokies", was a good test for me. I did it two years ago in 23:35, and yesterday I did it in 16:40 at the same weight. Two years ago I wrote that I didn't do the double unders very well, and yesterday I did, getting straight through four rounds, and only missing once in two others. Yes, I am also stronger, so I was able to get through the cleans and deadlifts a little faster, but the majority of my improvement came from getting better at the skill of double unders. If it wasn't in my journal though, I would have no idea why I was so much faster.
Today is a chance for you to measure your progress. You have all done the baseline at least once, and you're doing it again today. Make sure you compare your notes, what scaling you used, etc. I did the baseline just a few weeks ago when we visited CrossFit Jax in Florida for a conference. 10 seconds slower than my PR, and it was all in the squats. Maybe spending 9 hours in the car the day before affected things? I don't know for sure if that was the reason, but I noted it in my journal.
Are you better than yesterday? Keeping score sure helps figuring it out.
Jordan taking a break during "32 Hokies"