CrossFit Cleveland fitness news & updates 03/18/09

Our newest addition, Jennifer Lynn, is doing great and getting bigger by the minute. For a baby, that's a good thing - for the rest of us maybe not so good.

Jennifer has made a couple appearances at the gym recently and was pictured on the "CrossFit Mom's" website last week, scroll down to the 3/11 post on http://www.xfitmom.com/

Several quick things this week.

* Tonight, and every Wednesday night at 6:45pm we have a Beginner's Class - also known as the "Scaredy Cat Class". If you've been scared to come in and try a workout, this is for you. Please call, text or email me if you are coming, 440-915-7856 The first class is free then it's only five bucks a class after that. We still hold free Basic Intro classes every Saturday morning at 9:00am

* Congrats to Sean Kufel for landing a great new job in Marietta. It sucks that we won't be seeing Jess & Sean's smiling faces every week, but we're happy for them none the less. We will be having a 'Farewell Workout" near the end of the month, stay tuned for details.

* The Executive Fitness Starter Program starting tomorrow night has been sold for the past 2 weeks. Thanks for your growing interest in this program.

* We have added two new Executive Fitness Programs starting next month. The new morning sessions will be at 7:30am on Monday, Wednesday and Friday mornings and the new evening program will be on Mondays and Wednesdays at 6:30pm and Saturday mornings at 7:30am. I'll post the starting dates shortly. Please see down below my signature line or contact me for more details. As usual, payment reserves your spot.

* Katie 'Killer" Rawlings has been training harder than ever lately, getting ready for the CrossFit Games qualifier in Columbus in mid-May. She recently came in 2nd in a qualifying event at a Crossfit Challenge held in Austin, TX. She used that event to gain experience and insight for competing in the real thing. Stop in and watch her workout sometime, it's amazing, and scary as hell sometimes.

* If you haven't done so already, please connect with Staci and me on Facebook. You can find me here on Bill Russell's Facebook - you can find Staci and a bunch of our other CrossFitters in my friend list along with some photos from recent workouts in my profile.

* I'll continue my Zone Chronicles in the next newsletter. Here's a brief update. Staci and I bounce back and forth between strict weighing and measuring and the eye-ball (guestimate) methods. It's clear that when we guestimate, we over eat. We've sort of hit a plateau lately so we are going to make a rather drastic change to see what happens. I'll fill you in more next time, since Staci doesn't even know what the change is yet!

* Our very own Michael DeAloia, aka The Tech Czar, is traveling abroad this month as part of a Marshall Fellowship Program, read his updates here Tech Czar in action. You can also follow him on Twitter for day to day updates, http://twitter.com/techczar

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, as always 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 program that starts tomorrow has been sold out for the past two weeks. we've added two more starting in April. The new morning sessions will be at 7:30am on Monday, Wednesday and Friday mornings and the new evening program will be on Mondays and Wednesdays at 6:30pm and Saturday mornings at 7:30am. I'll post the starting dates shortly.

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. The cost is $249 per person for the 6-week program.
You will train in a small group of people (5-6max) 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 $5 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, http://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.

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We hope to see you soon.