CrossFit Cleveland fitness news & updates 02/13/09

Congratulations to Nancy and Paul on the birth of their baby girl Jennifer Lynn. She was born last Saturday at 12:28pm weighing in at 5 pounds 11 ounces. Check out our website to see CrossFit's newest and prettiest girl, here's the picture. We're all hoping she makes an appearance at the gym very soon. I'll keep you posted on any news I get.

I've also posted a bunch of random pictures from the gym like Kevin and T-Roy doing medball toss situps on the GHD, and various shots of Tracey, Katie, John, & Sean. I've also got a couple shots of the Executive Fitness group, Anthony, Kim, Catherine, Linda and Eileen, doing the "Deck of Cards" workout after getting their first taste of Hapkido wrist grab releases. Check out the pics here on our CrossFit Cleveland Photos page.


Here's what's happening

. Member Spotlight - Lisa & Greg
. CrossFit Affiliate Gathering
. The Zone - results, tips & the "option B"
. Nothing to do with fitness - Westlake Rotary Reverse Raffle(repeat)
. Access to past email newsletters


This month's Member Spotlight - Lisa & Greg

Greg started coming to Crossfit Cleveland in January 2008 and Lisa joined him in May. Here's what they have to say."We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost." You can read more about them and see their picture on our CrossFit Cleveland website


CrossFit Affiliate Gathering

Staci and I attended a conference last weekend in Austin, TX for owners and trainers from CrossFit gyms all around the world. It was not about working out and learning more about being trainers, but learning more about the business side of the house. We had a blast and met a lot of people, and we even learned a few things too.

There were over 300 people in attendance from as far away as Australia. There are now close to 1,000 CrossFit affiliated gyms and training centers, up from about 300 at the beginning of 2008. It's amazing how the CrossFit community is growing and how strong it is. It all started with a guy putting a linux server in his garage, hooking it up to the net, and posting free workouts everyday.

I found it interesting to learn that there are 8 or 9 CrossFit gyms in Austin, with a few more in the works. They are all doing well and get along just fine. You see we're not like the globogyms who want thousands of clients to pay for a year or two of training and then hardly ever show up. We're looking for people who want better results from their fitness training. My guess is the Greater Cleveland area could support a whole bunch of CrossFit gyms like Austin can. We thank you for supporting ours!



The Zone Diet - Results, Tips & Option "B"

I'm looking for some feedback from those of you who have started on the Zone, or some variation of it. Please send me your comments, suggestions and questions if you have them.

If you haven't started yet, have you at least done option B listed below? If you haven't done either, it tells me one of two things about you. You are either happy where you are, which is great, or that you aren't the least bit serious about making a positive change. The Zone is confusing for some, I know that - but Option B is as simple as it gets. Try it and show us your list. If you can't see the bad guys, we'll point them out for you.

I found an article on WebMD about the Zone. It's basically "what it is", "how it works" and "what the experts say". Take a read here - Zone on WebMD.

BTW, I'm not trying to be hip by calling it the Zone and leaving off the "D" word. I'm trying to keep my 'junk email' score lower by not using it so often, clever huh?

There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.

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.



Nothing to do with Fitness - Westlake/Bay Village Rotary Reverse Raffle

For those of you who like a good party, I've got one for you. The Westlake/Bay Village Rotary Club is having its annual Reverse Raffle & Silent Auction on Saturday March 7th, 2009 at Lakewood Country Club. All money raised goes to charitable causes both locally and abroad.

At first glance you might think it's a bit pricey, but it's really not when you consider what you get. Dinner for two and all the trimmings at a private country club, music, dancing and, get this, an open bar all night with top shelf booze. Have you seen the drinks they pour at Lakewood C.C.? Big! You also get one ticket on the main board to win $2,000, plus there are a bunch of other prizes.

Our very own Pat Graham is the Rotary Club's chairman of this event. Let's get a group together and run up his bar tab!

Event Details
When: Saturday, March 7, 2009 6:30 to midnight
What: Reverse Raffle - $2,000.00 Grand Prize and $2,800.00 total Cash Prizes plus a Silent Auction
Where: Lakewood Country Club, 2613 Bradley Road, Westlake, OH
Cost: $175 per couple, includes dinner and open bar all night
Why: Your support allows them to continue their mission of giving.

They are also accepting donations for Silent Auction items. Please see Bill or Staci for more details.

BTW-Thanks to everyone who turned out to help Cassi with her fundraising efforts last week. The spaghetti dinner and Sean's band party were very well attended, and fun. Sean might be singing Alex Bevan's "Skinny Little Boy" the next time he's on stage.

Previous newsletters on our website (repeat)

You can read all the past newsletter emails on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
That's all for now, all the old stuff is down below.

Regards,
BR 440-915-7856 (Cell & Text)

Follow us on Twitter, http://www.twitter.com/CFCleveland

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The Zone - links to info from previous newletters

The Zone 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 balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.

Here are links from previous emails.
Zone Wellness Pyramid CrossFit Journal Issue 21 on the Zone Diet
"The Top 100 Zone Foods"
"Zone Meals in Seconds"
Zone Quick Start Guide
CrossFit Discussion Board's Nutrition Forum
Dr. Barry Sears on Diet Myths
Zone on WebMD

Executive Fitness Starter Program

The next program starts Tuesday March 19, 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.


New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm

I've changed the name of the 6:45pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking into a Crossfit gym. I'm not trying to be insulting here, just accurate. I'll admit that if I were new to this whole thing and peaked in a window and saw people doing the crazy shit we do I'd probably run away myself. But once inside I'd see a whole lot of normal people working out at their own level and getting in the best shape of their lives.

It's okay to admit that you don't have a clue how to to exercise properly and effectively, most people don't. These classes will focus on teaching you how to perform our fundamental exercises using proper form and technique, all in a safe enviroment. We will include a light workout that I guarantee everyone can do. After one session the light will either go on for you and you will get it, or you'll hate us and never come back.

If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class.

The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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 previous newsletters on our website

You can read all the past newsletter emails 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