Thanks!
Thanks to everyone who came out on Friday evening for our social! We had a great turnout and we appreciate all of your support and for being a part of our community at CFBB!
CFBB Social is tonight! and 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
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?
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!
Candy’s 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
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.
Partay!!
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.
Thank You!!
Coconut Chocolate Cake
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:
Ingredients:
- 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
- 2 Eggs
- 1/2 Tsp Sea Salt
- 1/2 Tsp Baking Powder
- Coconut Oil for grease
Process:
- 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
Food continued
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.
Summer schedule
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.
Getting Started
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.
Things We Hear
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
