There are some things you just DO NOT do in life. Don't spit in to the wind. Don't eat yellow snow. Don't stick your tongue on a frozen flag pole.
There are also some specific DON'Ts in CrossFit. When someone is getting ready to lift heavy stuff, no matter the lift, no matter the athlete (remember, your coaches are athletes too!), DO NOT go up and start chatting about the latest Games video, or ask how much fish oil you should be taking. Those are great topics, but for another time. Along the same lines, DO NOT stop to talk to someone while she's doing a WOD. She might not look like she's exerting herself, but if she's doing it right, she is. Don't distract her. DO NOT let your bar roll in to another bar, and NEVER, NEVER let your bar roll in to another bar, which then rolls in to another athlete. DO NOT leave your yucky puddle of sweat for someone else to step/burpee/grab-a-bar in/on. That's just yucky. Don't get me started about blood. And lastly, DO NOT spread chalk everywhere. It's a useful tool, but you will be doing some cleaning if there's a spill.
It boils down to paying attention, at all times, to what's going on. You are not the only one training at the gym. Yes, get focused, but be aware of your surroundings. Take responsibility for your actions, and anticipate the effect your actions might have on others.
Post your favorite/despised WOD faux pas in comments.
A little over a week ago, we had a post about enjoying the last quiet week in town...well, I hope you did, because it's officially crazy now! Kroger was completely picked over by Sunday afternoon. Parking downtown & getting a table quickly, good luck!
And yes, we will see a spike in class attendance at CrossFit Blacksburg. But just like downtown, the Summer lull is nice, but the jolt of extra energy is good for everybody. So welcome all the new and returning face over the next couple of weeks - and show them what pushing yourself at CrossFit Blacksburg is all about!
Albert (who is not just coming back!) getting all the way down on the back squat!
We've got a plethora of tomatoes coming out of our garden - do you? Here's a quick recipe that I came up with the other night. Preheat oven to 400 degrees. Slice tomatoes and spread into a baking pan. Top with EVOO, salt, pepper, and a splash of balsamic vinegar. Bake for about 10 minutes or until the tomatoes become soft. Make a bed of fresh spinach, top with baked tomatoes and toasted pine nuts. We served ours with grilled chicken...it was excellent...
September 17th marks the 6th anniversary of the Fight Gone Bad fundraiser. If you have never done the workout Fight Gone Bad - don't worry, you will have several opportunities between now and 9/17! As far as CrossFit WOD's go - this one is hard!!!!
The Fundraiser is in benefit of Special Operations Warrior Foundation, CrossFit Kids, and Camp Patriot. You don't even have to put any of your own money in- just your blood, sweat and tears! All the fundraising is done online - just provide the link and those hundreds of Facebook friends we all have can donate $5, $10, $100 - whatever they want. It's that easy. Then, you show up on the 17th and give FGB your ALL!!!! $150 in donations gets you a free T-shirt.
Register today and join the CrossFit Blacksburg Team. Let us know if you need any help. Your coaches will be asking if you've registered yet! The day of the workout is special because it takes two of you to complete - one working and one coaching. FGB aftermath...your turn's next!
We recently received a very special gift from one of our original clients at CrossFit Blacksburg, Nate O'Dell. Nate is a Sergeant with the Blacksburg Police Department, and is also a Chief in the US Navy. Late last year, while his wife was pregnant with twins, Nate found out he was being deployed to Iraq as a Military Policeman, being put in charge of one of the prisons in Baghdad. We have been keeping up with him while he has been gone, and are looking forward to his return to Blacksburg in December.
Not long ago a package arrived containing an American flag flown on a mission aircraft along with a certificate of authenticity. Look for these to be framed and proudly displayed shortly. Go here for a larger view of the certificate.
Today starts the Fall schedule. The most notable changes are T 6:30am, Th 5:30am, T/Th 10am, and the reinstatement of the 5:30pm class on Fridays. Remember that we're adding the supplemental c lasses: T 5:30am, W 12noon, Th 6:30pm, and Saturdays at 8am. Our revamped mobility classes will be on Tuesdays at 11am, Thursdays at 7:30pm, and Sundays at 4pm.
Our kids classes are moving back to the afternoon this week, so if you're coming to the 5:30pm, please, please stay out of the way! Adults on the Black are very distracting to the kids, and especially to the coaches!!
Adding some extra carbs into your breakfast can be beneficial to your performance - especially if you are already lean and have low energy post WOD. Squash, spinach, yams/sweet potatoes are good options to accompany your protein. The average American breakfast hardly ever includes fresh vegetables! Ridiculous...with so many fresh options available this time of year, try adding some into your diet in the a.m.!
Sometimes it's just easier. You know, put in that half-aqq (that's what my grandma used to say) effort and call it a day, just do enough to get by. You can do that in your workout, at work, at school, in your relationships, in life.
And what does it get you? Much less than you could otherwise.
Give 100% of what you have, all the time, and great things will happen. That doesn't mean that you give the same all the time; it means that you give 100% of what you've got in you at that moment. Well rested, well hydrated, well nourished, all-is-right-with-the-world 100% is different from poorly rested, dehydrated, hungry, the world-hates-me 100%, but that's OK. Just give what you've got.
We talk in our intros about the Exercise Cliff. Everyone has one, and we want you walking on that cliff every time you workout at CrossFit Blacksburg. Walking on a cliff can be scary, and it requires attention and focus. Realize that your cliff will move on you, both in the short term and the long term. To get the best results, you must constantly follow your cliff, without falling off of the cliff.
Are you giving your 100%? What part of your life could be better if you squeezed out those last few percentage points? I bet the world would be a better place if everyone put forth their 100%.
We've mentioned it previously, but it deserves a friendly reminder ...
Bryce (aka YogaDude), as well as Jared, will be attending Kelly Starrett's Mobility Seminar this weekend. They are sure to learn tons (wish I were going too!), and rumor around town says that Jared is even going to be a demo-boy. Watch out!
So, "What does this have to do with me?" you ask. Bryce is going to meld his yoga experience with his new-found K-Star knowledge to create our very own CrossFit Blacksburg Mobility class. Your time with Bryce will improve your flexibility, decrease your Fran time, and increase your back squat - all at once!
The first class is free. Once you're sold on Bryce's class, CrossFit Blacksburg members can purchase a 10 class punch card for $100, or drop in for $12. Non CrossFit Blacksburg members can purchase a 10 class card for $120, or drop in for $15. The mobility classes wil be on Tuesdays at 11, Thursdays at 7:30pm, and Sundays at 4:30.
Spread the word, or keep the secret to your stellar improvement to yourself. Either way, check it out!!
My weight has yo-yo'd between 200 and 230 for the last 10 years or so. Translation: between 20 pounds overweight and "Damn, you're fat." With moderately high blood pressure and elevated cholesterol levels, my doctor tried to get me on medications for both - while I was in my 20's! Enter CrossFit Blacksburg. I started out training twice a week for six months and noticed some solids gains in my strength and conditioning. When 2011 rolled in, I decided to challenge myself to come in even more frequently, and my times have continued to come down and my lifts keep getting heavier. When I actually began to eat somewhat "paleo," my weight started to come down too - I'm at about 190 right now, and I haven't heard another peep out of the doctor about those pills! At 32 years old, I'm as fit as I've been since high school, WAY stronger, and I'm still improving each week.
