CrossFit Blacksburg is a school of elite 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.
1st Round - 90 seconds at each station
2nd Round - 60 seconds at each station
3rd Round - 30 seconds at each station
60 Seconds of rest between each round
Score total # of reps
This is one of my "standby" easy recipes - get it done early in the day, then cook it in the crock-pot or low oven.
3 Pounds meat - stew beef or pork
1 can coconut milk
2 cans chopped tomatoes
Onion - sliced then quartered or so
3-5 cloves garlic chopped
Spices...Depends on your mood. Could be curry, southwestern - whatever strikes your fancy. No, I don't measure it - I add enough until it "seems" right
Combine in crock-pot or oven safe pot. For a crock-pot, cook on low for 8hrs. If you're putting it in the oven, bring it to a boil on the stove top. Preheat oven to 250, cook @ 3 hours.
Cheap, easy...and really good!
Maybe I'll bring this next week to the potluck at the box. Mark it on your calendars - 6:30 Friday 9/10. Bring a paleo friendly dish and the recipe! See you then...and before!
Labor Day, Monday September 6th. There will only be a 9 AM class!
You may have noticed classes getting a little bigger on average lately. More specifically, class transition times have been quite tight. Most of our WOD's take the full hour to finish, and we now have kids classes finishing every night at 5:30 - and they run the full hour as well. So until we have some more space, please be considerate of the class that is finishing up when you get there for your workout. Please leave enough room for the class to get finished - especially the kids class. We appreciate your help. The 5:30 class yesterday was great - all 15 of you! - letting the kids class finish up.
We submitted plans to the town yesterday to expand into the space next door. Hopefully they will issue the permit as we submitted it, and the process should move quickly. The extra space will make the these class transitions much easier!
Been working hard at the box, and want to see how you compare to other CrossFitters in the midAtlantic? Then CrossFit Charlottesville's SuperFit is right up your alley! Scheduled for Januray 23-24, this is the second year for this fundraising, 2-day challenge, and last year there were some big names there. Folks from Outlaw, Fairfax, and Raw were there, just to name a few. I mention these because they all had competitors make it pretty high up at regionals. This is a great opportunity for anyone interested in competing at sectionals next year, or on our affiliate team, to see how their training is going, and get a taste for the competition.
Entry is a dirt-cheap $59 before November 15, after that it's only $89. If we get enough folks registered, we'll look in to getting a block of rooms at a hotel. They sold out very early last year, so if you want to compete, I suggest that you register sooner rather than later!
So, Neil's off making salsa from the abundance of tomatoes, peaches, and peppers we have. Are you putting anything "up" from the season's harvests? Salsa is super easy to make, and is a nice way to spice up almost anything ... our favorite is eggs. A few years ago I made some squash pickles, and they were super yummy! I'll definitely be making some apple sauce in about a month or so.
Remember that we're going to be getting together at the box on Friday, September 10th for a Paleo Pot Luck. Everyone needs to bring a paleo dish to share, the recipe for said recipe, and your own beverages. Kids are absolutely welcome, and we're definitely inviting our CrossFit Kids families! Before we start grubbing, we'll have a short synopsis of why it's good for you to eat the way we do. Promise, there's a reason! There will be a sign up sheet up in the box, that way we'll know how many people to expect.
Coach's choice ... always fun, especially when Jesse coaches!
Workout
12 Minutes to find FS 1RM
Rest 2 minutes, then
8 Minute AMRAP
10 KB swings 53/35
10 Burpees
10 Pull ups
Combine load from FS and total # of reps in AMRAP for total score
Cash Out
Row skill and 1 other goat movement. This is a skill session.
Spend some time working your rowing technique. Smooth, long, powerful strokes maximizing the movement of the bar. Watch these videos from Again Faster. Also, select one other thing that you just don't like, and work that skill. Not heavy, not for time, but for skill.
That is what the staff at Cabo Fish Taco were thinking when we strolled in yesterday evening. They were quite surprised when we took over the entire atrium and spilled out on to the patio. Maybe next time we go there, they'll pay attention to our warning that we will be invading!! It was a kid-friendly event, with our girls, the Bortz kids, Marc's son and Jose's daughter joining us. Thanks for everyone who joined us, and hopefully more can make it next time. We're planning on making this a regular event, so keep your eyes open for the next one.
And thanks to everyone who helped out on Friday at Gobbler Fest! We had a tremendous turnout, and the pull up bar was a big hit! People were definitely gawking at some of the feats performed by our athletes, and were interested in what we have to offer. Three people won a week membership for their pull up work (1 man, 1 woman, 1 kid), and we'll be raffling off a free month's membership from those who registered.
Great Day of Training!
WOD was 12 Min. to work up to Front Squat 1 RM
2 min. Rest...then:
8 Min. AMRAP:
10 KB Swings 53/35
10 Burpees
10 Pull-ups
Combine weight (in lbs.) and reps in WOD for total score 9/2/10 at 10:22am
Fellow Crossfitters come out and dance the night away... i'll be demonstrating the microphone muscle-up... 8/31/10 at 4:08pm
So, Neil's off making salsa from the abundance of tomatoes, peaches, and peppers we have. Are you putting anything "up" from the season's harvests? Salsa is super easy to make, and is a nice way to spice up almost anything ... our favorite is eggs. A few years ago I made some squash pickles, and they were super yummy! I'll definitely be making some apple sauce in about a month or so.
That is what the staff at Cabo Fish Taco were thinking when we strolled in yesterday evening. They were quite surprised when we took over the entire atrium and spilled out on to the patio. Maybe next time we go there, they'll pay attention to our warning that we will be invading!! It was a kid-friendly event, with our girls, the Bortz kids, Marc's son and Jose's daughter joining us. Thanks for everyone who joined us, and hopefully more can make it next time. We're planning on making this a regular event, so keep your eyes open for the next one.
