So what's in your workout? If you aren't doing CrossFit workouts, the chances are you are doing the same routine over and over, and/or doing it whenever it happens to be convenient. Even if you do mix things up, one problem is that when you choose your own routine you usually pick exercises that you either like or are good at. Sure, you'll see results for a while, but then you'll hit a plateau for sure. Why not try mixing up your routine and adding some things you suck at. We do it all the time!
* One spot opened up in the morning Executive Fitness Starter Program that starts this Monday April 6th. The new morning sessions will be at 7:30am on Monday, Wednesday and Friday mornings and run for six weeks (18 sessions). We also have one spot remaining in the program that runs on Mondays and Wednesdays at 6:30pm and Saturday mornings at 7:30am. You can register on our website's payment page, look about halfway down for the Exec program.
* Paul and Nancy have updated the CrossFit Kids Cleveland website. It includes a video on the program. Check it out.
* I have a bunch of new pictures that I'll post as soon as I get some spare time. I do have a pretty cool video of everyone flipping the big truck tire last week, you can see it on our CrossFit Cleveland Videos page here.
* We rescheduled the "Farewell workout' for Sean & Jessica Kufel for 10:00am next Saturday April 11th at the gym. Please join us if you can. Several people have said they are all going to the Beer Engine in Lakewood after the workout so please stop in to wish them well. We hope to see all of you Saturday, and dress for some outdoor activities if it's not raining(too hard)!
* Paul and Nancy have updated the CrossFit Kids Cleveland website. It includes a video on the program. Check it out.
* I have a bunch of new pictures that I'll post as soon as I get some spare time. I do have a pretty cool video of everyone flipping the big truck tire last week, you can see it on our CrossFit Cleveland Videos page here.
* We rescheduled the "Farewell workout' for Sean & Jessica Kufel for 10:00am next Saturday April 11th at the gym. Please join us if you can. Several people have said they are all going to the Beer Engine in Lakewood after the workout so please stop in to wish them well. We hope to see all of you Saturday, and dress for some outdoor activities if it's not raining(too hard)!
* Sean posted a few pictures of his favorite new tree in his yard, see them on his Fat Kid and the Afternoon Snacks blog
Nothing to do with Fitness
My friend Dennis Willis is a Business Coach with Action Coach International. He's on my email newsletter list and I'm on his. His latest newsletter had a link to an interesting article written by one of his associates titled "10 Ways to Maximize the Sales Value of Your Business", read it here
My friend Dennis Willis is a Business Coach with Action Coach International. He's on my email newsletter list and I'm on his. His latest newsletter had a link to an interesting article written by one of his associates titled "10 Ways to Maximize the Sales Value of Your Business", read it here
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.
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 & Option "B"
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
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
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.
The Zone is confusing for some, I know that - but Option B is as simple as it gets.
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.
Try it and show us your list. If you can't see the bad guys, we'll point them out for you.
The Zone is confusing for some, I know that - but Option B is as simple as it gets.
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.
Try it and show us your list. If you can't see the bad guys, we'll point them out for you.
We've added two more starting April 6th. 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.
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 can register on our website's payment page, look about halfway down for the Exec 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.
Five Dollar Workouts for Beginners - Wednesdays @ 6:45pm
We refer to our Wednesday 6:45 'Five Dollar Workout For Beginners' as the "Scaredy Cat" class. These classes are for all of you who seem to be scared to death to walk 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. Or maybe you are just looking for a change of routine in your workouts. 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 you will realize that you are capable of doing our workouts. You might like them, but at least you can say you tried.
New visitors can attend their first Wednesday 6:45 Beginner Workout for free, after that it's just $5 per.
For now, the 9:00am Saturday Basics Class continues to be free for everyone every week, just be on time or you'll only be able to watch. All other workout times are reserved for our members of participants of our Executive Fitness Programs.
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
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.
We hope to see you soon.
Bill Russell
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