We sometimes hear from ladies, especially when they are just getting started, that they are worried all the heavy lifting we do will bulk them up and make them look like a guy! It won't! Read "The top 10 reasons heavy weights don't bulk up the female athelete". Lifting heavy weights also has another great benefit - increasing bone density! Axial loading, or weight bearing along the long axis of a bone, is crucial to increase bone density. To accomplish this, you either have to do a lot of handstands, or put some weight up overhead. Do a google search on it - then come in and lift!
Hope everyone had a great long weekend - except for the game last night!!
We continue this week with more programming from Coach Steger. Any more Gnar Shredding coming up?....Stay tuned to find out.
Remember, Paleo Pot luck at the gym Friday 6:30pm. Bring something to share - and some copies of the recipe! We will have some adult beverages, but feel free to bring extra...or run across the street and get some more!
Remember only a 9am class this morning...hope everyone can make it! Holiday WODs are always fun! Enjoy your Labor Day - spend time with family and friends - try something new! Check out Jimmy's canoe squats!
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!
Sunday, October 03, 20109:00am–4:00pmCrossFit Blacksburg
Hone your skills and set some PR's with Coach Wilkes and his sons!
Facebook Updates
Can we do the WOD "Mr. Joshua" soon? It looks awful and I want to give it a try. 9/4/10 at 3:46pm
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
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