CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-22T05:05:20+00:00 WOD: Hip Flexion and External Rotation = ? amy http://crossfitblacksburg.com/wod/view/hip-flexion-and-external-rotation http://crossfitblacksburg.com/wod/view/hip-flexion-and-external-rotation Buy In

CFBB WU

Strength

4 sets, alternating (aka supersets):
Strict press 5x80% of 1 RM
Front squat  5x65%, 5x70%, 5x75%, 5x75% (yes, thats 2 sets at 75%)

Workout

25-20-15-10-5  Double unders
12-10-7-5-2  Burpee box jumps

12:00 cap

Cash Out

Go here. And watch this ...

]]> 2012-02-22T05:05:20+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-22T05:01:46+00:00 Forefoot v. Rearfoot Striking amy http://crossfitblacksburg.com/blog/view/forefoot-v.-rearfoot-striking http://crossfitblacksburg.com/blog/view/forefoot-v.-rearfoot-striking More running info/data.  Scientists explore the injury rates between various running styles.  Thanks to CrossFit Surf City for the lead on this!

Abstract

Purpose: This retrospective study tests if runners who habitually forefoot strike have different rates of injury than runners who habitually rearfoot strike.
Methods: We measured the strike characteristics of middle and long distance runners from a collegiate cross country team and quantified their history of injury, including the incidence and rate of specific injuries, the severity of each injury, and the rate of mild, moderate and severe injuries per mile run.

Results: Of the 52 runners studied, 36 (59%) primarily used a rearfoot strike and 16 (31%) primarily used a forefoot strike. Approximately 74% of runners experienced a moderate or severe injury each year, but those who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries than individuals who habitually forefoot strike. Traumatic injury rates were not significantly different between the two groups. A generalized linear model showed that strike type, sex, race distance, and average miles per week each correlate significantly (p<0.01) with repetitive injury rates.

Conclusions: Competitive cross country runners on a college team incur high injury rates, but runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike. This study does not test the causal bases for this general difference. One hypothesis, which requires further research, is that the absence of a marked impact peak in the ground reaction force during a forefoot strike compared to a rearfoot strike may contribute to lower rates of injuries in habitual forefoot strikers.

(C)2012The American College of Sports Medicine

Foot Strike and Injury Rates

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Sean workin' the 3:14 1K row!  NICE!!!  And he's sporting the Big Blue Boats as well!

]]> 2012-02-22T05:01:46+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-21T14:30:49+00:00 WOD: Tabata + neil http://crossfitblacksburg.com/wod/view/tabata1 http://crossfitblacksburg.com/wod/view/tabata1 Buy In

Dynamic warmup

Burgener warmup

Strength

Hang power clean - sets of 5

~ Focus is on skill and movement

Workout

4 rounds
40 sec on/ 20 sec rest at each station
Hang Power Cleans 95/65
Burpees
Sit ups - Toes on the wall and you must touch the wall on each rep
Keep track of reps at each station

Cash Out

Goat work

]]> 2012-02-21T14:30:49+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-21T05:01:55+00:00 Helping Others Help Themselves Jesse http://crossfitblacksburg.com/blog/view/helping-others-help-themselves http://crossfitblacksburg.com/blog/view/helping-others-help-themselves No 5:30 or 6:30 AM classes today!

At CrossFit Blacksburg we are very passionate about helping EVERYONE improve their lives through physical fitness.  We are very fortunate to have a great community of hard-working, fun, passionate people who love to not only improve their lives, but the lives of those around them.  Most of our new students hear about our "school of fitness" through friends, family, co-workers, neighbors, etc.  Some of them see the physical, emotional, and spiritual improvements of their friends and say "I want some of that!"  Others reluctantly find their way into the gym at their friends' encouragement.  For those of you wanting to spread the word about what we do, here are a few reminders:

-Our typical student is seen by his/her friends, acquaintances, and family members as, quite frankly, a freak- a fitness freak, but still a freak.  Your endorsement may not carry the weight you would hope or think it would.

- Your retching in the bushes after our workouts may not hold the attraction for your wife that it does for you.

-When you tell your de-conditioned Sergeant that our workouts will bring him to his knees in five minutes, you may have just then vaccinated him for life against ever wanting to even try our program.

-Your "legendary fitness status" may render you bizarrely unqualified for lending advice to your mortal friends.

-Our program develops fitness in a way that is contrary to popular practice and is, therefore, for most people, scary.  Nearly every aspect of our program is at odds with fitness magazines and the routines you see in commercial facilities.  For a vast majority of people there is no greater fear than being out of step with the rest of the community.

Being a student at CrossFit Blacksburg makes you a leader in the fitness community.  Be patient with your friends, co-workers, family, and fellow athletes.  Those who are willing will come, when they're ready.

]]> 2012-02-21T05:01:55+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-20T05:01:41+00:00 WOD: Fran neil http://crossfitblacksburg.com/wod/view/fran4 http://crossfitblacksburg.com/wod/view/fran4 Buy In

Coaches choice

Max height box jump
set a PR for how high you can jump

Workout

Fran

21-15-9
Thrusters 95/65
Pull ups

Cash Out

Coaches choice

]]> 2012-02-20T05:01:41+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-19T23:16:07+00:00 Team Grit neil http://crossfitblacksburg.com/blog/view/team-grit http://crossfitblacksburg.com/blog/view/team-grit Monday 5:30 & 6:30 AM classes are cancelled.  Sleep in and stay safe!

Congratulations to all the Team Grit competitors!  It was a long weekend, and I'm sure there are a lot of sore bodies, but you all did great.

The Wonder Twins, Amy & Jesse, finished on the podium in third place.  Lee and Dave brought the house down on Friday, finishing their combined 75 pull ups just under the time limit.  Stay tuned to our Facebook page for more stories and pictures as we get them.  


Lee working the slam ball at Team Grit

]]> 2012-02-19T23:16:07+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-17T05:05:55+00:00 Roasted Veggie and Bacon Salad Carol http://crossfitblacksburg.com/blog/view/roasted-veggie-and-bacon-salad http://crossfitblacksburg.com/blog/view/roasted-veggie-and-bacon-salad Check here regularly for updates and scores from Team Grit this weekend.  We're sending 5-1/2 teams: Amanda Schultz/Jonathan Corns, Amy Crawford/Jesse Hilmandolar, Forrest Seaman/Ben LaFon, Dave Schmale/Lee Williams, Daron Williams/Steve Gourley,and Ben Lehmer's partnering with a buddy of his.  Check it out!!

This side dish requires only 7 simple ingredients and they are pretty easy to find - the Blacksburg Farmer's Market probably has all of them this time of year.  The seasoning that I used comes from Penzey's Spices...We served it alongside some slow-cooked beef and roasted spaghetti squash...

Roasted Veggie and Bacon Salad:

1 lb. chopped carrots
1 lb. chopped parsnips
6 strips thick-sliced bacon, chopped
1 chopped red onion
Salt/Pepper to taste
1 tsp. Bavarian Spice from Penzey's 
1 TBSP sherry cooking wine

Cook bacon in a saute pan and reserve the fat.  Put all veggies and spice into a roasting pan and add some of the fat - toss well and roast in a 400 degree oven for 30 minutes.  Remove the veggies and toss with bacon and sherry.


 

]]> 2012-02-17T05:05:55+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-17T05:01:25+00:00 WOD: One of The Ladies amy http://crossfitblacksburg.com/wod/view/one-of-the-ladies http://crossfitblacksburg.com/wod/view/one-of-the-ladies Buy In

CrossFit Blacksburg warm up

Burgener warm up

Workout

"Grace"

30 Clean & jerks (also known as ground to shoulders, shoulders to overhead)  135/95

see 10/17/11
 

Cash Out

DodgeBall!!

]]> 2012-02-17T05:01:25+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-16T05:05:37+00:00 Does your workout make you nervous? neil http://crossfitblacksburg.com/blog/view/does-your-workout-make-you-nervous http://crossfitblacksburg.com/blog/view/does-your-workout-make-you-nervous Does it?  We have it on the back of some our T-shirts, with the added tag line of  " it should!".   But how often do you find that the nervousness that precedes is worse than the actual event?  Becca Borawski, formally of CrossFit LA and now managing editor of breaking muscle.com, recently posted this blog.  Dig into to her writing, there's a lot of good stuff there.

"Sometimes the pain leading up to something is worse than the actual something. Getting up the nerve to call a girl and ask her on a date. Waiting for the meeting with your boss. Picking the right time to have a "talk" with your significant other.

...or waiting to do Fran, or Cindy, or Murph.

You know it's probably not going to be as bad as you think. In fact afterwards you might feel a sense of relief, a release of pressure, and maybe even joy at an unexpected positive result.

Often the torture we inflict on ourselves is far worse than the actual event. Maybe you do this in anticipation of coming to class. Has class ever really been that bad? Or is it the story in your head that's horrible, long and drawn out, and hard to endure. The story you're concocting is the real suffering. That suffering lasts all day leading up to class. Class is actually pretty short. The workout even shorter.

Quit torturing yourself and just show up."


Are you doing your mobility homework?

Today's home work, which can be done at work!

]]> 2012-02-16T05:05:37+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-02-16T05:01:11+00:00 WOD: One of Our Firsts amy http://crossfitblacksburg.com/wod/view/one-of-our-firsts http://crossfitblacksburg.com/wod/view/one-of-our-firsts Buy In

Coach's Choice

Strength

12:00 to work  up to a DL max

Workout

"The Garage"
We made this workout up with Brian Bowen back when we were still in our garage.

21-15-9
Thrusters  95/65
Push ups
Box jumps  24/20

Cash Out

Max waiter's walk  45/25

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