Welcome to CrossFit Blacksburg
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.
- Wednesday, March 12th, 2014
- by Jesse
From Coach Cassidy...
Talking about weight is a touchy issue, especially for women. And lately, it seems like it's a trendy topic in the CrossFit community. There are articles on every website talking about our self-image, our confidence, why we should be proud of the changes in our bodies, why it's awesome to be strong, and so on and so forth. But at the end of the day, these articles and the conversations that result from them seem to boil down to the concept that women set out in their pursuit of fitness in order to obtain the description of "skinny" and that there is a movement out there to try to change that.
So, is being called skinny a good or a bad thing? I think it's neither. But, why is that the word of choice that women use when they set out to compliment other women? For example, I hear these kind of compliments thrown out on the regular (and am certainly guilty of them myself at times).
"You are looking so skinny!"
"Those pants make you look so skinny."
"I saw a picture of you the other day and you looked so skinny! Keep it up!"
I think it's about time that we start to rethink our use of the word skinny. I'm not trying to get all "deep" on everyone, but there is a better way to compliment someone's health and fitness than this. Because at the end of the day, skinny is all relative. And it makes us compare ourselves to others, based on clothing sizes, body type, etc. Skinny is not the goal here. Healthy, fit, strong... those are the goals.
So, ladies, I challenge you to start to compliment yourselves, your daughters and your friends differently. Tell them how proud you are of them for being so healthy, or that you've noticed how fit they look, or how strong they are. And men, jump on board and do the same with the women in your life... wives, sisters, friends, daughters. Let's raise the bar on this topic and get away from all the skinny talk. We're better than that!
- Tuesday, March 11th, 2014
- by Jesse
How many of these 7 Things did YOU know about prior to starting CrossFit?
#1. Group classes are better than solo workouts
Notice I said group classes, and didn’t specify CrossFit—maybe Zumba or Spinning classes are more your speed. If so, go for it. Ten bucks says you’ll feel less ridiculous doing Zumba or Spinning in a group class anyway.
#2. CrossFit is more expensive than being part of a gym—sort of
While talking accurately about prices is difficult, it is safe to say that CrossFit will be somewhat more expensive than belonging to a regular gym. But that discounts what CrossFit offers in addition: expert instruction from trainers, a ready-made group of people who share at least one interest with you, and those trainers and members taking a vested interest in seeing you get healthier, seeing that you get stronger. So sure, at face value, CrossFit is more expensive, but I see it this way: Spending my money at a regular gym every month would be a waste of my time and money, because I wouldn’t have the trainers to advise me, I wouldn’t have the group classes to motivate me, I wouldn’t want to go as often, and I wouldn’t end up seeing tangible, meaningful improvements—and isn’t that the goal?
#3. Competitiveness can be your friend–or your enemy
While the group class format is great, it can result in competitive, inexperienced members pushing themselves too hard and getting injured. A competitive guy myself, I quickly learned after a few pulled hamstrings early on that I needed to pay more attention to my body’s signals and decrease the load. It’s not the trainer’s job to hold you back—it’s yours, and that can be too much of a burden for an inexperienced and overly eager athlete to bear. If this sounds like you, proceed with caution, in CrossFit and in life.
#4. A warning
Upon starting CrossFit, you’re starting, at least according to some, a new sport. The girl and guy winners of the yearly CrossFit Games—yeah, they’re dubbed the “Fittest on Earth.” You don’t have to subscribe to that belief—that they’re the fittest or that it’s a sport—but be ready for people who do, and who will aggressively argue that over a Progenex Recovery protein shake after class.
#5. CrossFit makes you goal-oriented
In another way, the CrossFit Games is a blessing, regardless of whether or not you believe what’s said about the winners. Why? Because it early iteration that’s open to anyone, the CrossFit Open, gives you a benchmark to measure your progress every year. This year, several hundred thousand people are participating worldwide, and I’ll get to see how I fare against them as we compete in five different workouts over five weeks.
#6. Mobility matters
You’d think a guy with a yoga teacher for a mother would have known this. Whoops. Instead, it took about a year of CrossFit for me to recognize the importance of stretching and flexibility. When I started, I hit personal records for lifts almost every other week, since I hadn’t lifted seriously before starting. But once I plateaued in my lifts after about a year, the trainers at my gym emphasized that recording new personal records would require greater mobility in various joints and muscles. So I set to work, stretching every day for a half hour before and after class. Two things happened: First, I did indeed notice improvements in my lifts, as promised. And second, I noticed that I stopped having injuries all together. Duh, everyone tells you growing up that stretching is an important part of avoiding injury, but it never really clicked how important it was until I made it a priority.
#7. Community counts
In a society where online dating is the norm because it’s so hard to meet people, CrossFit provides a ready-made community of people who share your interest in fitness. Through classes, bit-by-bit, you get to know the people at your gym—that’s not to say you’ll get along with or befriend everyone, but chances are you’ll find a group you like. Pretty soon, you’ll find yourself meeting up with people outside of the gym, organizing parties with CrossFit friends, and becoming more and more invested in your gym. This is where the accusation that CrossFit is a “cult” enters the conversation, but that’s a misnomer. To call something a cult implies that deception is used to dupe a group of people into following a cause. CrossFit is just the opposite; people are educated in Olympic lifts, gymnastics, aerobics, and plyometrics with the goal of bettering themselves. The fact that so many people become dedicated to their CrossFit gyms is merely a result of enjoying that education and the benefits that follow.
- Monday, March 10th, 2014
- by Carol
Thanks V!...Read on...
As we closed out 14.1 last week, we had a few more members step up and accept the challenge of participating in the 2014 CrossFit Open. We have a final headcount of 44 athletes participating this year! And with everyone participating in last week’s workout, we have raised $352 for NRV Cares!
Many of you have asked to make a donation, and now you can! But we have sweetened the deal. For the remaining weeks of the Open we will have a donation jar set up. For all the money that is donated each Sunday at the 4pm Competition team event, CrossFit Blacksburg will either do a single, double, triple or QUADRUPLE match! What a fun way to raise even more money for NRV Cares!! Be sure to check out the new display board in the lobby showing how much money we have raised.
Last week, we saw so many members breaking down some personal barriers. There are only a few things in life sweeter than getting a new PR and we witnessed many on 14.1. With the announcement of overhead squats and chest to bar pull-ups in 14.2, could it be possible to have even MORE PRs? At CrossFit Blacksburg this was certainly the case! So many of our athletes completed overhead squats at a weight that was near their max. Getting a rep or two at this weight for these athletes was huge. But the biggest surprise was the number of athletes that were able to get their first chest to bar pull-up! I don’t believe I ever heard the PR bell ring so much as it did this past Friday.
As with double unders, getting your first pull-up is a big milestone for CrossFitters. Learning to get your chest to bar in a pull-up may take an athlete just as long to achieve. It’s no simple task, trust me!! But sometimes, an athlete will come along and defy all odds. When I first heard the following, I was in complete awe. One of our very own got her first pull-up just a couple of weeks ago. During the 14.2 workout, she proceeded to get her first chest to bar pull-up! This is truly an inspiring story and why Lori Burton is our week 2 winner of the Spirit of the Open Award. Congratulations Lori and keep up the amazing work!!
The Awesome Lori B!!
- Friday, March 7th, 2014
- by Carol
Here we go with 14.2...See everyone on Sunday at 4pm!
Bacon-Wrapped Chicken Thighs from PaleoDish...
coconut/olive oil – a couple splashes (I eyeballed it!)
balsamic vinegar (good quality) – several splashes (again…I eyeballed it!!)
9-12 chicken thighs or you could use 3-4 chicken breasts
1 large onion – chopped
6-8 cloves garlic – minced/crushed
1 package of white mushrooms (approx. 10-12) – chopped
bacon slices – quantity is dependent on number of chicken pieces used
sea salt and ground pepper – to taste
Prepare the above ingredients and place everything into a large glass mixing bowl
Then add chicken thighs into the mix as well
In the meantime, preheat the oven to 350 degrees
Use your hands to combine and ‘massage’ the mixture into the chicken pieces
One-by-one, remove chicken pieces from the bowl and wrap with a slice of bacon (I stretch the slice of bacon a little bit before doing so, to make it wrap more easily around the poultry)
Place the bacon-wrapped chicken thighs in a single layer, in an oven-proof dish (Corningware) or on a foil-lined baking sheet
Before placing in the oven, top with any of the extra marinade mixture that may be left behind in the bowl
Bake for approx. 45-60 minutes, until juices run clear and bacon is cooked (watch them, as you don’t want to overcook/dry-out)
Broil for an additional 3-5 minutes if you want the outside crispy (optional)
Remove, set aside and serve
- Thursday, March 6th, 2014
- by Carol
Yep - this weekend is the start of Daylight Saving Time....UGH, right? That "springing forward" is really tough for most of us. Time to hit the reset on the biological clock! Easier said than done...our circadian rhythms don't truly adjust to this change...read on from Mark's Daily Apple!
- Wednesday, March 5th, 2014
- by Jesse
From Coach Cassidy...
I think it's time for a quick refresher course on the rules at CFBB. We have to have SOME rules to maintain order around here! Plus, we think these rules are pretty important, and make for a great training experience for all of you, our clients. Please take a few minutes to remind yourself what the expectations are when you come in our doors.
Just a few rules that need some extra emphasis:
Yes, you will do a burpee penalty if you are late for class. Don't be late, but if you are, just do the burpees without grumbling!
Yes, there is a burpee penalty for forgetting to sign in. Sign in as soon as you walk in the door. Let a coach know if you have any trouble.
Stay off the black until your class gets called out onto the floor. So, that means you may not come onto the floor to look at the whiteboard before your class begins!
Don't let empty barbells bang on the ground-especially when loading and unloading the bar. And if you only have 10 lb bumper plates on a bar, then don't drop it-set it down gently! Same applies for bars loaded with only metal plates. Let's keep our equipment in good shape!
INTRODUCE YOURSELF. Whether you've been here a year or a week, we ask that you make an effort to greet the people with you on the training floor at some point during your class. One of the best parts of CFBB is the community, and it is strengthened when you reach out to others. For our CFBB veterans, we love it when you go out of your way to make a newcomer feel welcome on the floor, so please continue to do that! We want everyone to feel comfortable here!
Check out the rest of the rules below, or on the sign in the Pain Cave, and ask if you have questions!
- Tuesday, March 4th, 2014
- by Carol
Velvet will be giving us a weekly recap of the Open at CFBB...thanks Velvet!
The 2014 season of the CrossFit Games is officially underway! Last Thursday, the first workout of the Open was announced. A very simple couplet of double unders and power snatches. Although simplistic in design, this 10 minute workout has proven to be very challenging! To read more about the 14.1 workout, click here.
As I approached the Open for the first time at CrossFit Blacksburg, I was kind of surprised at the number of people not signing up. I talked to a ton of people, learned a little more about the athletes and realized it wasn't really the Open they were against, it was that they didn't have a real reason as to why they SHOULD do it. Jokingly, I placed a bet with one of our athletes to pay for her entrance fee. As we talked about it, the more I wanted to rally more athletes to do the same. That's when I realized, our athletes are willing to do something if it benefits someone/something else. Throw a local non-profit organization into this mix and magic starts to happen!
I challenged our athletes to sign up for the Open and to participate in each workout, as prescribed, over the next five weeks. By doing so, their efforts would result in a monetary donation to NRV Cares. It turns out my assumption was correct, many of our athletes accepted the challenge because they wanted to do something for our community. I cannot put into words how many of you willingly accepted my challenge to participate. And I am completely overjoyed with those of you that cannot participate in the challenge, but still want to make a difference and simply donate money. You have shown our community what we are really about!
It takes courage to accept a challenge like this! And that courage doesn't go unnoticed. Each week I want to honor an athlete that faces this challenge and overcomes a personal obstacle. Sometimes we need to be pushed outside our comfort zones in order to see our potential. I asked our Coaches to help me identify members who overcame these obstacles. We had a lot of recommendations because so many of you journeyed into this new territory! However, one particular athlete, who had never completed a single double under prior to 14.1, not only completed one, she continued to get 67 throughout the entire workout. This is simply amazing! When you see Jodi Bailey at the 5:30am class this week, be sure to give her a big high five and congratulate her for being the winner of this week's CFBB Spirit of the Open Award! Congratulations Jodi - keep up the great work!
- Monday, March 3rd, 2014
- by Carol
Thanks to everyone who attended the Comp Team's Open WOD 14.1 last night! It was awesome to see everyone there - we hope to see you each Sunday at 4pm.
Remember: BYOB, lots of cheering and hurrahs! But, please do not coach these athletes from the spectator area! They all have a plan and they've got this!!
Michael - always cool, calm and collected!
- Friday, February 28th, 2014
- by Carol
Enjoy 14.1 or some variation being served up today! Please join us on Sundays at 4pm for the next 5 weeks at the gym to cheer on the Comp Team as they dig deep to complete the Open workouts! Bring a few beverages and hang out! This is going to be awesome!
Italian Style Stuffed Bell Peppers
Click here for directions from Balanced Bites...
2 bell peppers
(I used yellow but any color is fine)
1 Tbsp bacon grease or coconut oil
1/2 large onion, diced
4 cloves garlic, pressed or chopped
4 small tomatoes, diced
(or use 1/2c canned diced tomatoes)
1 lb grass-fed ground beef
(or lean conventional ground beef / ground turkey)
6 Fresh basil leaves, finely chopped
2c Baby spinach, finely chopped
sea salt – to taste
black pepper – to taste
hot sauce – optional, as garnish
extra basil leaves garnish
- Thursday, February 27th, 2014
- by Carol
2014 CrossFit Games Open WOD 14.1 will be announced tonight! Be ready to perform some variation of this workout tomorrow! Are you signed up yet? Go here to get in on the fun!