"I am a 41-year-old mother of two. I have always been fairly 'small', never overweight but certainly not fit. I was never an athlete in school and never liked to run at all. A few years ago, I decided I wanted to start working out as an example to my kids and for myself. I began by working out in my garage. I still remember crying in the beginning because I would get so sore and felt like I would never get there ... A friend had told me about CrossFit. I will be honest, I was absolutely intimidated by it ... In my mind you had to be an athlete your whole life to even think about doing CrossFit, And then there was the age factor .. the only people I knew who did it were in their late teens and early twenties. I am in my 40's and did not want to walk in looking like a joke.
Finally, I convinced myself to 'just try' it ... I never heard anything negative and was encouraged every day. Here I am, 7 months later feeling the best I have ever felt. I am in the best shape of my life and I want to tell people everyday how great CrossFit is for your mind and body. I especially want to share my story to inspire anyone my age who is intimidated like I was. If I can do it, they can do it. I am continuing to set goals for myself and strive for the next level. My goal is to inspire, not impress ... I also want to show that CrossFit does not make a woman look less feminine or too 'bulky.'" -- Candy Rice
This week is our Client Appreciation week - our way to say Thank You to you folks who keep us busy, and in business!! Each day this week, we'll be doing something a little different for you. We'll wrap things up by having a social at the gym on Friday evening from 6:30 to about 8. We'll provide some munchies and beverages, you provide your sparkling personalities!!
Remember that our schedule has changed for the summer starting this week. The website schedule has been changed, and we have paper copies available as well. The big change is the expansion of level classes in the evening (beg/int and int/adv). We're also adding a T/Th 10 AM ladies class, and a T/Th 9 AM all levels class.
Thanks to everyone who joined us on Friday evening for some fun festivities. A good time was had by all, and it was great to see folks out of the WOD atmosphere.
As I said at the party, you are CrossFit Blacksburg. We are simply facilitators, and you allow us (me, Neil, Jesse, Carol, and our younger coaches Jake, Cassidy, the Bens, and Bryce) the opportunity to do what we love. If it weren't for you, we wouldn't be here.
Want to learn more about the benefits of coconut? Visit the Coconut Research Center online! "Modern medical science is now confirming the use of coconut in treating many conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits." The list is long and surprising!
Log onto this new site from Paleo Plan and register to ask our local restaurants for Paleo options when we eat out! We Want Paleo!
In honor of all mothers and mothers-to-be, a Paleo chocolate cake recipe from Civilized Caveman Cooking just in time for Sunday...Happy Mother's Day Ladies!
Coconut Chocolate Cake:
1 1/4 Cup Almond Flour
1 Cup Dark Chocolate Chips
1/2 Cup Coconut Milk
1/2 Cup Shredded unsweetened coconut
1/2 Slivered Almonds
1/2 Tsp Sea Salt
1/2 Tsp Baking Powder
Coconut Oil for grease
Preheat your oven to 350 Degrees Farenheit
Melt your chocolate and coconut milk in a small sauce pan over low heat
Once the chocolate is melted, transfer to a mixing bowl or your stand mixer
Add in your eggs and mix well
Now add in your almond flour, shredded coconut, salt, and baking powder and mix well
Grease an 8×8 baking dish with coconut oil
Transfer your batter to your baking dish and sprinkle with your slivered almonds and some coconut if you would like
Bake in the oven for 25-35 minutes or until a toothpick in the center of the cake comes out clean
Perhaps you have seen or heard of the work Jamie Oliver, famed Chef and Author, tried to do in West Virginia with their school lunch program. Not much success by most accounts. But being shouted down by people demanding Mountain Dew and Pizza for breakfast - for their kids, at school, only drives home the point. Kids all over this country are being taught that food doesn't matter, that choices don't make a difference, that fast food and junk food is OK.
Jamie is hopefully helping to start a revolution in this country, and is in fact trying to. Go to his website and see what you think. A client at CrossFit LA is helping to build the momentum. Todd Spradlin is helping to build the momentum. Todd produced a documentary called "Lunch Hour" which just won the Impact Award at the Awareness Film Festival in LA. The trailer is below. Share it with your friends and family. Just look around Anytown, USA to see why. We can do this, but it won't be easy.
You should have received an email today regarding the new schedule that starts next week. There are copies available at the gym, and the website is set up to reflect "real time" scheduling.
The biggest changes are the addition of a Women's only class at 10 AM Tuesday & Thursday, and the implementation of level classes in evenings. The Women's class is pretty straight forward - you have to meet "certain" requirements!
The class levels are going to be beginner/intermediate & intermediate/advanced. You decide what level you are and come on in. If you're not sure where you belong, just shoot us an email. A large percentage of our community is going to fall in the intermediate category. If you are an advanced or high level intermediate, you won't get as much out of the beginner/intermediate class. And if you are more on the beginner side, the advanced class may leave you feeling a little lost and overwhelmed. All other classes are open to all levels.
Don't hesitate to ask questions if you're not sure where you belong.
If you've been with us for a while, you have hopefully read this article at least once. The rest of you, enjoy.
What is Fitness? Being able to run a marathon? Deadlifting double your bodyweight, or more? And just who defines what fitness is?
In the first article ever published in the CrossFit Journal, Greg Glassman, founder of CrossFit, tackles the subject. The article is almost ten years old now, and ten years from now will be just as relevant. Following is the opening of the article. The rest is of the article is available here as a free download. While you're there, go ahead and get a subscription to the Journal - it'll be the best $25 you've spent all week! Post your thoughts to comments. The links that were originally posted in this article are all dead - sorry.
What Is Fitness and Who Is Fit?
Outside Magazine crowned triathlete Mark Allen “the ﬁttest man on earth”. Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the ﬁttest of the ﬁt, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination.
Perhaps the deﬁnition of ﬁtness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary deﬁnes “ﬁtness” and being “ﬁt” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable deﬁnition of ﬁtness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a deﬁnition.
Bill & Wes building strength, stamina, endurance....
The Mid Atlantic Regionals took place this past weekend in suburban DC. It was an interesting competition, with some records set, then broken, and some stellar performances put forth by many athletes.
Gretchen Kittelberger will be returning to the Games for the second time. Gretchen is a CFBB favorite, as she trained at CF Charlottesville for years, and after years as a Division 1 gymnast, she was more than qualified to visit our box for a gymnastics seminar back in February. She's a local competition dominatrix. Gretchen finished 3rd this weekend at Regionals, with veteran Christy Phillips and new-comer Jenn Jones rounding out the top 3. Jones set a world record for Diane (21-15-9 DL 155/HSPU) with a blistering 2:20!
On the men's side, Ben Smith dominated the field, and Nate Schrader and Brian Quinlan filled the remaining spots to represent the Mid Atlantic Region at the Games in July.
I've judged most of these athletes. The two women I've judged were stellar athletes, meaning that they responded well and respected my decisions as a judge. I'm partial to Gretchen simply because I know her and have competed against her. I've judged two of the men. One was great, one was cocky and full of himself. I'm cheering for the one who was great.
Lots of good responses yesterday to Jesse's post about goals....but not enough! Come on folks let's hear it - what's going to motivate you? Going to the beach, upcoming doctor's appointment., just want to get a pull up? Sound off!