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.
Using leftover chicken, we can easily create an appetizer or amuse bouche in less than five minutes! Ingredients:
4 ounces leftover chicken meat
1/2 mango, peeled
1 small bunch basil
1 cup Cherry tomatoes
Chili powder, to taste
Lime wedges
Instructions:
Cube chicken and mango into similarly-sized pieces
Arrange basil on serving platter
Using toothpicks, spear one piece of chicken and one piece of mango
Place on top of basil
Scatter tomatoes onto platter
Finish with chili powder, to taste, and a squeeze of lime
Yesterday was a pretty warm day, and I know the heat affected my performance ... not an excuse, just the truth. None of us are acclimated to this heat, as that simply takes time. Please plan accordingly as we all adjust to the heat. Drink plenty of water (but no, you don't need to drink gatorade!), especially before a workout, but also during and after, bring a hand towel if you are a profuse sweater (chalk and sweat only make a paste, and that does no one any good), and make sure you clean up after yourself if you've left a sweat angel on the floor. While we love you, no one wants to walk through your body tears!!
I'm not a big reader. Sitting back and reading a book is not my usual form of entertainment - as opposed to my daughters. I don't know where they get it! What I do read is usually non-fiction, and I'm sticking to that trend. Right now I am actually reading two books!
One is Man's Search For Meaning by Viktor Frankl. It's a pretty weighty book about the author's ordeal as a Nazi concentration camp prisoner. This man was a psychologist, and he breaks down the various psychological responses that someone goes through in such terribly dire circumstances. Survival, in a large part, requires the individual to find meaning in the smallest aspects of life and humanity in the face of such atrocities. Why am I reading such a light, fun book? Because my mentor told me to, and he hasn't steered me in the wrong direction yet.
The second book I'm reading is Athletic Body In Balance: Optimal movement skills and conditioning for performance by Gray Cook. Dr. Cook is the creator of the functional movement screening, and knows a lot about movement. My hope is that the assessment tools that I plan on incorporating in to my coaching of you, the CFBB athlete, will make you a better mover. Obviously this one is about keeping my tools sharp.
They're back! Bring a Friend Days, your chance to share your CrossFit addiction with your friends, is next week on Thursday, Friday, and Saturday. All you need to do is show up a bit early with your buddy and make sure you show him the ropes. Remember, you are our ambassador to your friends, and we want them to have a great time!
Reminder that the schedule is changing next week for the summer. We have paper copies, and the schedule on the website will be correct.
Thanks to everyone who came out yesterday for Lulupalooza! It seemed like everyone had a good time, checking out Swell Booth, enjoying some mimosas, grooving their mobility, and doing some serious shopping with Lululemon. Thanks to the ladies from the Lulu Charlottesville shop for making the trek. Seemed like everyone had a good time!
And belated Happy Mother's Day to all our pretty mommas!
Join us on Sunday, May 12 for the Lululemon Trunk Show* from 3pm until 5pm! We will have refreshments and free mobility/yoga sessions with the Yoga Couple. And...Christina and David Franusich will bring the Swell Booth for free photo booth sessions! (*Credit cards only for Lululemon purchases...)
1 lbs spinach
8 strips bacon, uncooked, finely chopped
4 cloves garlic, minced
2 medium onions, finely chopped
4 TB butter or ghee
4 TB coconut flour
2 c coconut milk
1/4 tsp ground nutmeg
sea salt and black pepper
Method:
Bring a large pot of water to boil.
Place the spinach in the boiling water for 2 minutes, or until wilted.
Drain spinach and squeeze dry using a towel, chop and set aside in a bowl.
In a skillet over medium heat,cook bacon.
Add in garlic and onions and sauté until onions are clear in color.
In a sauce pan, melt butter over low heat, add flour. Stir flour into butter until mixture is smooth.
Add coconut milk and whisk until it thickens.
Stir in spinach and bacon mixture; add nutmeg, salt and pepper. Remove from heat and it is ready to serve.
Sunday ... Mother's Day, a day to spend time with that special lady in your life (that special lady may or may not be your mom!). Why not spend some of that quality time with us at Lulupalooza! What on earth is that? It's a Lululemon trunk show at our one and only CrossFit Blacksburg! Come by between 3 and 5 for some yoga mini-session with our very own yoga couple Bryce and Stefanie, sip on some mimosas if you're aged appropriately, and see what goodies the ladies from Lululemon in Charlottesville have brought down for us! All purchases must be made with a credit card, no cash or checks.
Fish oil ... I know you've heard about its great anti-inflamatory properties, and that everyone should be supplementing with this miracle product.
But why do we carry three different varieties? Isn't one better than the others, or one worse than the others? Yes and no.
We've carried two liquid brands for quite a while. The SFH and Original Nutritionals liquid varieties are top notch ~ super clean, easy to swallow (literally), and very concentrated. Great. They have to be refrigerated. Fine, but for me, out of sight is out of mind. That's why we started carrying the AdvoCare capsules. While not as super-duper as the liquid form, it's a darn good capsule, and they don't need to be kept cold. I keep a bottle on my desk at the gym, and since having done so, I've been really consistent with my fish oil supplementation. I actually take it because I see it sitting there.
Which ever brand you decide to use, just make sure you're supplementing with Omega-3 fatty acids ... you'll be better for it!
Last night, while chatting at the dinner table with out daughters, one of them said something about being "old and frail." Hold on a minute!!
I can't do anything about old ... it's gonna happen, God willing. However frail is definitely within my control, and that's not a word I want used to describe me in my old age. I am going to do everything in my power to be that old woman who astonishes folks with what I can do.
I have some trail-blazers whom I admire: my dad, Marsha, and this lady ... Holy Cow!
The 540 Affiliate League is proud to announce the Summer Mini-Competition Series. Teams unable to commit to the 4-Week Summer Season can now sign up to compete during any of the 4 weeks of regular season league competition. Work around scheduling conflicts or pick up a new teammate as necessary. Just make sure that your team is registered for competition by the deadline!
Visiting CrossFitters should email or call us prior to attended a class. Drop in fees start at $20.
Things We Hear
As a 39 year old soccer mom I was hesitant to join a gym. The minute I walked into CrossFit Blacksburg I knew that CrossFit was NOT just another gym. What I found were trainers who cared about my fitness and my success to becoming a better me, a sense of accomplishment every time I completed a workout, a class atmosphere that pushed me competitively, and gave me that sense of cameraderie as we "battled" together to challenge ourselves and work harder than we thought we could. I feel that during my year at CrossFit Blacksburg I have become stronger physically and mentally, more confident in my abilities as an athlete, and healthier. I now think that I am more up to the challenge of chasing 3 kids, working full time and turning 40! CrossFit kicks my butt every time I go and I always leave feeling like I have pushed myself to perform at a higher level than I ever thought I could! I am addicted!
