Demolition will begin today in the empty space next door! Thankfully not a lot to demolish - until the separating walls come down. A few days of electrical work, so all in all it should be a couple weeks of work! Look for the CrossFit Lounge...Anybody have a disco ball we can put in? How does taking over the whole building (someday) sound?!
All lined up
Sometimes, things get a little hectic at our little, expanding, bursting-at-the-seams box. 5:30 PM classes have been especially packed, and it can be a challenge at times.
Monday evening, there were 16 people at the 5:30 class. Because of the number of folks, I had to split the class up in to two heats. And, as things go, we started to run over. In comes Jimmy.
I called Jimmy over and asked him to lead the already-assembled 6:30 class in a warm up in the parking lot. He didn't question, he didn't say, "no, not me!" Jimmy helped me, and all of those in attendance of both the 5:30 and 6:30 classes. That's one of the great things about CrossFit. We are a community, and we help each other out. It's great knowing we have experienced leaders among us who can step up when needed! Yes, we all have our roles, but a little give and take is such a nice thing. Thanks so much Jimmy, and thanks to everyone else in our little community!! As we approach our 2 year anniversary, it's very hard for me to believe that we've grown to where we are.
THANKS!!
Love you Jimmy!!
As we announced last week, we will be hosting a nutrition seminar on January 30th by Melissa & Dallas of The Whole Nine. If you haven't had a chance to visit their website yet, I highly encourage you to do so. Here's a taste of their blog - a two part series on supplements. The only supplements we take are fish oil, a multi-vitamin and Vitamin - D - get your nutrients from real food. The Whole Nine blog gives you a good checklist to review what you take in part 1, and a list of what they take in part 2. Give it a read, and post your thoughts to comments.
Wild Things...
Friday night was the first in an occasioanl series of potlucks we plan on hosting at the gym. Fridays menu was incredible! Coconut shrimp with spinach, paleo spaghetti, guacamole deviled eggs, cabbage & sausage, bacon wrapped scallops, cevichee, chicken with more guacamole, meatballs, venison sausage...and then there was desert! Beet velvet cake (Martha thought it was made with raspberries!) and paleo cookies! Wow!
We will have another evening in the near future - and have more space to spread out! Construction should start this week to expand into the space next door! Thanks to you all for being such a great community!
.JPG)
Come and get it!!
That's right! Join us in the box on Sunday, January 30 with the founders of Whole9, Dallas Hartwig and Melissa Urban for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness. Melissa Urban authored the popular fitness blog “Urban Gets Diesel” until founding the Whole9 in 2009. She holds numerous CrossFit certifications in fitness, nutrition and exercise science. Dallas Hartwig holds a BS in Anatomy and Physiology and an MS in Physical Therapy, and has been a practicing physical therapist since 2001. He also holds numerous CrossFit fitness and nutrition certifications.
This workshop offers a fantastic opportunity to learn to dial in your nutrition so that you will look, feel and perform your best. You can sign up here! The cost is $115 for the whole day (9am-5pm) but if you sign up by January 16, the cost is only $100. Sign up quickly - seating is limited!
Reminder: Paleo Potluck - 6:30 pm tonight at the box!
Easy Recipe: Egg "Bread": We whip this up when we are craving a breakfast "sandwich"...super easy!
4-6 eggs, beaten slightly
1/4 C. coconut milk (optional)
Dash salt/pepper/hot sauce
Add herbs and spices that you enjoy!
Bake in a shallow glass baking dish that measures about 10"X15" or so...large enough so that you can cut up the "bread" into flat slices once it is baked. Mix together all ingredients and pour into a greased pan (we use an olive oil Misto) and bake at 350 degrees until slightly firm (maybe 10 minutes or less)...Let the bread cool slightly and cut into squares. We make our sandwiches with 2 slices of egg bread, fried eggs, bacon, tomato, onion and avocado...egglicious, protein-walloped and just plain yummy...
Does your nutrition need a jumpstart?!?
Thanks to Steve and Kelley Rakow from CrossFit Ocean City for this post. They are advisors and mentors of ours, and they have good information. We have a lot of military and future military in our community, and I'm glad that we can help them be better prepared for their future trasks! And for the rest of us? Isn't it good to be prepared to deal with life's little adventures?
CrossFit is one of those programs that some might consider just another option for training. Sort of like P90X, Insanity, or a whole host of options available. Others might believe we're just another group fitness program like you'd find in any globo gym, so why change over and do CrossFit. Unfortunately, CrossFit is unlike any other program out there simply because it works. And it works for everyone - young, old, injured, superstar athlete, male, female, whatever. You can't get in shape for CrossFit, you just have to get out there and do it.
So, when others question the efficacy of the program, it might be hard to just say that it works without some proof. While we've offered years of data on the CrossFit.com website (just look at all the comments and posts under each workout), plus our own CrossFit Ocean City testimonials and data, it still isn't enough. People just need more. So, if an Army study came out demonstrating the validity of CrossFit training, that might help push some of those on the fence to give CrossFit a try. Well, here's the study: click HERE. You can read all 69 pages if you want, but the executive summary on pages 4 and 5 sum up the entire report.
Like a fight gone bad!!
We sometimes hear from ladies, especially when they are just getting started, that they are worried all the heavy lifting we do will bulk them up and make them look like a guy! It won't! Read "The top 10 reasons heavy weights don't bulk up the female athelete". Lifting heavy weights also has another great benefit - increasing bone density! Axial loading, or weight bearing along the long axis of a bone, is crucial to increase bone density. To accomplish this, you either have to do a lot of handstands, or put some weight up overhead. Do a google search on it - then come in and lift!
Katie & Marsha enjoying some fresh air!
Hope everyone had a great long weekend - except for the game last night!!
We continue this week with more programming from Coach Steger. Any more Gnar Shredding coming up?....Stay tuned to find out.
Remember, Paleo Pot luck at the gym Friday 6:30pm. Bring something to share - and some copies of the recipe! We will have some adult beverages, but feel free to bring extra...or run across the street and get some more!
Kids like to go upside down - how about you?!
Remember only a 9am class this morning...hope everyone can make it! Holiday WODs are always fun! Enjoy your Labor Day - spend time with family and friends - try something new! Check out Jimmy's canoe squats!
.jpg)
DUDE!
This is one of my "standby" easy recipes - get it done early in the day, then cook it in the crock-pot or low oven.
3 Pounds meat - stew beef or pork
1 can coconut milk
2 cans chopped tomatoes
Onion - sliced then quartered or so
3-5 cloves garlic chopped
Spices...Depends on your mood. Could be curry, southwestern - whatever strikes your fancy. No, I don't measure it - I add enough until it "seems" right
Combine in crock-pot or oven safe pot. For a crock-pot, cook on low for 8hrs. If you're putting it in the oven, bring it to a boil on the stove top. Preheat oven to 250, cook @ 3 hours.
Cheap, easy...and really good!
Maybe I'll bring this next week to the potluck at the box. Mark it on your calendars - 6:30 Friday 9/10. Bring a paleo friendly dish and the recipe! See you then...and before!
Labor Day, Monday September 6th. There will only be a 9 AM class!
Curious about CrossFit? Interested in an introduction? Either give us a call:
540-552-0625
Or drop by:
112 Country Club Dr
Blacksburg, VA 24060
or send us an e-mail and we’ll get you started.
Two years ago I was 40 pounds overweight, and this is not a good situation for a cop. My safety was put in jeopardy on one occasion, and that was my wake-up call. I joined CrossFit Blacksburg shortly thereafter. In the past 18 months, I’ve lost 42 pounds, and have increased my strength and fitness markedly, including now being able to do 23 pull ups, deadlifting 330#, squatting 275#, and being able to run a 5K 3 minutes faster than when I was a serious runner. I’m in better shape now than while in the Marines. CrossFit is without a doubt the best workout I have ever tried.
Marc
