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 2012-05-18T05:05:41+00:00 CFBB Social is tonight! and Balsamic Mustard Chicken Carol http://crossfitblacksburg.com/blog/view/balsamic-mustard-chicken http://crossfitblacksburg.com/blog/view/balsamic-mustard-chicken

Join us this evening at CFBB for a social at 6:30pm as we wrap up Client Appreciation Week - thank you for being a part of our awesome CrossFit Blacksburg community!

From Sarah Fragoso of Everyday Paleo....

Balsamic Mustard Chicken:

2 boneless skinless chicken breast (each cut in half long way) 

1/4 cup Balsamic Vinegar

1/4 cup extra virgin olive oil 

3 cloves of minced (or chopped) garlic 

2 1/2 tablespoons spicy brown mustard 

Salt and pepper to taste

]]> 2012-05-18T05:05:41+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 2012-05-18T05:01:32+00:00 WOD: “Luce” Jesse http://crossfitblacksburg.com/wod/view/luce http://crossfitblacksburg.com/wod/view/luce Buy In

CrossFit Endurance warm-up

Workout

"Luce"

3 Rounds for time of:

1K Run

10 Muscle-ups

100 Squats

*if you have a 20 pound vest wear it

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive devise.

He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Cash Out

Mobility

]]> 2012-05-18T05:01:32+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 2012-05-17T05:01:40+00:00 Icelandic Women amy http://crossfitblacksburg.com/blog/view/icelandic-women http://crossfitblacksburg.com/blog/view/icelandic-women Here's a great video about the various CrossFit Games Regional competitors from Iceland.  As Lisa P pointed out to me, Iceland has the population of Blacksburg, Christiansburg, Radford, and Roanoke combined.  Yet there are numerous competitors from Iceland.  What gives?  I agree that the equality between the sexes in the Icelandic culture does have a lot to do with it.  Expectations ... what do you expect your daughter to do, and not do?

Food for thought.


What expectations/limitations are you placing on your kids?

]]> 2012-05-17T05:01:40+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 2012-05-17T05:01:34+00:00 WOD: “Stef with an F” Jesse http://crossfitblacksburg.com/wod/view/tabata2 http://crossfitblacksburg.com/wod/view/tabata2 Buy In

Goat work

Strength

12 minutes to establish a 1RM Hang Squat Clean

Workout

"Stef with an F"

3 Rounds for time of:

25 Wall Ball shots (20/14#)

20 Sit-ups + throw (20/14#)

15 Hang Squat Cleans (115/80#)

10 Lateral Burpee Hop-overs

5 Wall Climbs

15 minute cap

Happy BirFday SteF!

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -Mark Rippetoe

]]> 2012-05-17T05:01:34+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 2012-05-16T05:01:40+00:00 Rest vs. Recovery amy http://crossfitblacksburg.com/blog/view/rest-vs.-recovery http://crossfitblacksburg.com/blog/view/rest-vs.-recovery This post from Melissa and Dallas of Whole9 fame really hits home for me.  While I have gotten wiser in my old age, I still sometimes don't optimize my down time.

Rest vs. Recovery

 

These two words, “rest” and “recovery,” have distinctly different meanings when applied to health, fitness or athletic contexts. Recovery can encompass many different behaviors and strategies, but it is fundamentally different than just resting.

Rest is simply the absence of effort or movement—the absence of exertion. Think taking a day off from exercise or sport, napping, chilling on the couch, rotting your brain with Jersey Shore or Lost reruns, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery.

Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance. (If your “normal” is not “healthy,” perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, but also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training.  Continue reading here.



Yes, those are ice cubes in the water - serious recovery!

 

]]> 2012-05-16T05:01:40+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 2012-05-16T05:01:06+00:00 WOD: The King of All Exercises Jesse http://crossfitblacksburg.com/wod/view/the-king-of-all-exercises http://crossfitblacksburg.com/wod/view/the-king-of-all-exercises Buy In

Practice:

Muscle-ups

Workout

5 Rounds for time of:

5 Power Cleans (bodyweight)

10 Toes-to-Bar

10 minute cap

see 7/11/11 8/15/11

Cash Out

800 meter Run

rest 3 minutes

800 meter Run

rest 3 minutes

800 meter Run

see 9/12/11

]]> 2012-05-16T05:01:06+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 2012-05-15T05:01:56+00:00 WOD: “Tabata This!” Jesse http://crossfitblacksburg.com/wod/view/tabata-this http://crossfitblacksburg.com/wod/view/tabata-this Buy In

Posterior Chain/Core Activation

-Just a few examples:

Hip and Back Extensions, Good Mornings, Kettlebell Swings, Kettlebell Drags

Hollow Rocks, Weighted Sit-ups, Knees-to-Elbows, Suitcase Deadlifts

and practice:

Muscle-ups

Workout

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals..  Tabata score is the least number of reps performed in any of the eight intervals.  we'll is "calories" for the Row.  We will post score for each exercise and total for final score.  E.G., 10, 22, 9, 15, 15 = 71

]]> 2012-05-15T05:01:56+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 2012-05-15T05:00:59+00:00 Candy’s Story amy http://crossfitblacksburg.com/blog/view/candys-story http://crossfitblacksburg.com/blog/view/candys-story Thanks to the CrossFit Affiliate Page for posting this testimonial.  Wow!

"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

]]> 2012-05-15T05:00:59+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 2012-05-14T05:01:45+00:00 Thanks For Making Us What We Are! amy http://crossfitblacksburg.com/blog/view/thanks-for-making-us-what-we-are http://crossfitblacksburg.com/blog/view/thanks-for-making-us-what-we-are 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.

]]> 2012-05-14T05:01:45+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 2012-05-14T05:01:40+00:00 WOD: CrossFit Total Jesse http://crossfitblacksburg.com/wod/view/crossfit-total3 http://crossfitblacksburg.com/wod/view/crossfit-total3 Workout

"CrossFit Total"

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

Combine loads for your "Total"

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

see 8/22/11 6/30/11 4/26/11 2/3/11 11/29/10 8/23/10 6/14/10

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