A few weeks ago I promised less babbling from me (up in this section anyways), so I'll just get to it. Here's a brief list of new stuff, and as always the old stuff is down lower in this email. Cheers!
Here is what you'll find this week
. Member Spotlight - John Gilbert
. Zone Diet tips & option B
. Expanded hours - (feedback requested)
. Katie wins the Club 3000 Competition & videos for this month
. Beginner Classes on Wednesday evenings. Nothing to do with Fitness
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
Zone Diet Tips
As I mentioned last week, the Zone Diet is the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes. We are not nutrition experts by any stretch, we're just making a suggestion that if you want to see better results in your attempt to get to your ideal weight, try the Zone.
Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone diet balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.
My favorite book is "The Top 100 Zone Foods" by Barry Sears, Ph.D. Staci's favorite Zone recipe book is "Zone Meals in Seconds" by Barry & Lynn Sears. She borrowed it from Liz and refuses to give it back until I buy her a copy.
I'm not suggesting that you buy them from Amazon, I simply included the links so you know the right books. There are a ton of books with similar titles.
I've added a "Zone Diet Links" section below my sig. I will keep a running list of all new links each week. You can find the two I posted last week. Read up on the basics so you'll be able to keep up with us in the coming weeks.
Option B:
If you're not ready to start some new diet plan like the Zone, try this. Write down everything you put in your mouth for the next 7 days. Everything. Then take a look at the list. You'll see the bad guys, most people have two or three biggies. Pick one and eliminate it completely for 30 days. Pick two others and cut them in half.
I did that 8 years ago when I was 40 pounds heavier than I am today. That, coupled with a new exercise plan got me on my way. BTW-Thanks to Randy LePrevost for kicking my lazy fat ass back then. I wish he'd come into our gym now so I could return the favor!
Expanded Hours
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Club 3000 competition
Katie Rawlings won the competion for December - first to finish 3000 squats . For those of you who haven't heard, Katie's been on the Zone Diet for over a month now and it is making her a bit scary - She picked L-Sits & L-Hangs for January, 3,000 seconds of them. I've been sitting here for a while trying how best to type a description of L-Sits and L-Hangs, and it ain't happening.
Stop in and we'll show you how they're done, the hard way and a few easier ways. Everyone can do a variation, so don't pass on this one. After 3,000 seconds your abs will be smoking.
Here is a video clip of a guy doing an L-sit on bars, and another 'single leg at a time' variation on paralletes. Here's an L-Pullup video, an L-hang is minus the pullup. Get it?
CrossFit Beginner classes on Wednesday evenings
Resuming tonight January 7th,(my sister Jane's birthday BTW) we'll have new CrossFit beginner classes every Wednesday at 7:00pm. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.
These classes will focus on teaching you how to perform our fundamental exercises and include a light workout. It's also a great way for existing members to perfect some of their basic skills.
For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.
Nothing to do with Fitness
Here my chance to share something that I find interesting that has nothing to do with fitness. My friend Michael DeAloia, aka The Tech Czar, posted an interesting video on his blog yesterday. It's titled Living in Exponential Times. It's a head spinner.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
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Zone Diet - links to info from previous newletters
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of people (5 max) three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! There are several recommendations on my LinkedIn page if you care to check them out.
CrossFit Cleveland video promo on our website
Stewart Ryan has been working on this promotional video for months and it's almost ready. This is not the final version, but I posted in on our website anyway.
Thanks to everyone who gave testimonials in the vid, especially Sean, Katie, Jessica, Michael and Amy. I don't mean to leave anyone out since everyone was terrific. However, Mr. Graham "stole the show" . He may become a Crossfit video legend with his closing comment, watch it all here on the CrossFit Cleveland home page. The final 'cleaned-up' version will be posted soon.
Hoodies and Long-Sleeve T-Shirts
The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.
CF Cleveland Trainers - email addresses
I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class. If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, www.CrossFitCleveland.com
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
Bill Russell
Wednesday, January 7, 2009
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