Can you believe it's been two years since we started our CrossFit Cleveland group workouts? In May of 2007 Staci, Nancy, Paul and I started running free basic workouts under the I-90 bridge in the Lakewood Metroparks.
Here are the folks who are still around today that originally started with us in the Metroparks: Justine A., Troy B., Brian H., Jason H., Sean & Jessica K., Scott M., Mike R., Stewart R., Kate R., Suzanne M., Janae S., Jessica S., Heather F., Stephen E., Jim L., Darryl W., Cassi V., Dylon W.
There is one other, Drew T., who contacted me even before we held our first outdoor workout. He retained his 'lurker' status until he finally rolled through our doors in November '07 along with his buddies Brian E. and George A. A few of those listed above have since moved away but still keep in touch.
Speaking of people who have moved away, Kate Hansen, pardon me, Dr. Kate Hansen, recently moved out of state to further her medical career. Dumb ass me didn't realize she was moving away permanently or I would have made another Beer Engine party out of it. I'm so sorry Doc, please let me know if you're ever back in town and we will get a group together to toast your farewell. Best of luck to you.
If I forgot to include anyone's name above, please forgive me - I'm a terrible proof reader! The fact is, we appreciate all of you, whether you found us early in the Metroparks or just joined this month. Thanks again.
* Carol D. made a interesting post on Facebook this morning regarding a recent workout, she wrote "Why do I come in feeling like shit and leave feeling so good? I must be as nuts as the rest of you now." Then Cassi replied by agreeing and saying "it's a good crazy." I don't know exactly why this CrossFit stuff works so well, it just does. That is if you put in the effort.
* We have one spot open in the new Intermediate CrossFit Executive Fitness Program starting next Wednesday. The group will meet on Mondays, Wednesdays and Fridays from 7:30am-8:30am for a total of 18 sessions. It's open to anyone who has participated in a past Starter program or someone who has worked out with us for at least a month or two. Please let me know if you wish to participate and I'll tell you how to register.
* Kate 'Killer" Rawlings made an awesome attempt to qualify for this year's CrossFit Games at a regional event held in Columbus last Saturday. She went head to head with some of the fittest women I've ever seen, staying right with them in the first workout: 21-15-9 reps of 185lb deadlifts and chest-to-bar pullups. She finished 7th out of 25 with a time just under ten minutes. Roughly four hours later she started her 2nd workout consisting of five rounds of 7 thrusters using a pair of 36lb kettlebells plus 11 burpees. Kate had one thruster left in her fifth round when the buzzer sounded, ending her chances to advance to the finals. Only 9 out of 25 women finished that workout in the 12 minutes allotted in order to advance to the finals, that's how hard the workouts were.
Kate's parents Bill & Rita, Cassi, Troy, Darrell W., Pat & Ann G., Staci & I all made the trip to cheer Kate on. She also had dozens of other fans there to support her, including trainers and members from other CrossFit facilities in the area. We're all very proud of her hard work and dedication for the past six months and we look forward to her return to the gym following her much deserved 'rest week'.
Staci shot hundreds of megabytes of video during Kate's performances. I'll get that edited and up on youtube asap and link to it in a future newsletter. Stay tuned.
* Several of our members participated in the Cleveland Marathon last weekend. Kudos to Tricia T. for completing the full marathon, bettering her previous time by 36 minutes. Jessica S., Chuck V. and Troy B. ran the half marathon in 1:59, 2:08 and 1:49 respectively. Please let me know if anyone else participated and I'll include their time(s) next week.
Here are the folks who are still around today that originally started with us in the Metroparks: Justine A., Troy B., Brian H., Jason H., Sean & Jessica K., Scott M., Mike R., Stewart R., Kate R., Suzanne M., Janae S., Jessica S., Heather F., Stephen E., Jim L., Darryl W., Cassi V., Dylon W.
There is one other, Drew T., who contacted me even before we held our first outdoor workout. He retained his 'lurker' status until he finally rolled through our doors in November '07 along with his buddies Brian E. and George A. A few of those listed above have since moved away but still keep in touch.
Speaking of people who have moved away, Kate Hansen, pardon me, Dr. Kate Hansen, recently moved out of state to further her medical career. Dumb ass me didn't realize she was moving away permanently or I would have made another Beer Engine party out of it. I'm so sorry Doc, please let me know if you're ever back in town and we will get a group together to toast your farewell. Best of luck to you.
If I forgot to include anyone's name above, please forgive me - I'm a terrible proof reader! The fact is, we appreciate all of you, whether you found us early in the Metroparks or just joined this month. Thanks again.
* Carol D. made a interesting post on Facebook this morning regarding a recent workout, she wrote "Why do I come in feeling like shit and leave feeling so good? I must be as nuts as the rest of you now." Then Cassi replied by agreeing and saying "it's a good crazy." I don't know exactly why this CrossFit stuff works so well, it just does. That is if you put in the effort.
* We have one spot open in the new Intermediate CrossFit Executive Fitness Program starting next Wednesday. The group will meet on Mondays, Wednesdays and Fridays from 7:30am-8:30am for a total of 18 sessions. It's open to anyone who has participated in a past Starter program or someone who has worked out with us for at least a month or two. Please let me know if you wish to participate and I'll tell you how to register.
* Kate 'Killer" Rawlings made an awesome attempt to qualify for this year's CrossFit Games at a regional event held in Columbus last Saturday. She went head to head with some of the fittest women I've ever seen, staying right with them in the first workout: 21-15-9 reps of 185lb deadlifts and chest-to-bar pullups. She finished 7th out of 25 with a time just under ten minutes. Roughly four hours later she started her 2nd workout consisting of five rounds of 7 thrusters using a pair of 36lb kettlebells plus 11 burpees. Kate had one thruster left in her fifth round when the buzzer sounded, ending her chances to advance to the finals. Only 9 out of 25 women finished that workout in the 12 minutes allotted in order to advance to the finals, that's how hard the workouts were.
Kate's parents Bill & Rita, Cassi, Troy, Darrell W., Pat & Ann G., Staci & I all made the trip to cheer Kate on. She also had dozens of other fans there to support her, including trainers and members from other CrossFit facilities in the area. We're all very proud of her hard work and dedication for the past six months and we look forward to her return to the gym following her much deserved 'rest week'.
Staci shot hundreds of megabytes of video during Kate's performances. I'll get that edited and up on youtube asap and link to it in a future newsletter. Stay tuned.
* Several of our members participated in the Cleveland Marathon last weekend. Kudos to Tricia T. for completing the full marathon, bettering her previous time by 36 minutes. Jessica S., Chuck V. and Troy B. ran the half marathon in 1:59, 2:08 and 1:49 respectively. Please let me know if anyone else participated and I'll include their time(s) next week.
* We continue with our tradition of running a Basic Intro Workout every Saturday at 9:00am to people to try us before deciding to join our group. Your first three visits are free, then they cost five dollars. You don't need to pre-register, but do show up a little early because we start on time. Late-comers can only watch.
Please note that all other workout times are reserved for our members or participants of our Executive Fitness Programs.
Please note that all other workout times are reserved for our members or participants of our Executive Fitness Programs.
Member Spotlight - Teresa M.
Teresa started working out at CrossFit Cleveland in November 2008 as part of the Executive Fitness Starter Program. She liked it so much that she continued on with the Intermediate program before joining as an Unlimited Member in February.
Here's a little of what Teresa has to tell us about herself:
"Before CrossFit, my idea of working out was going to the gym with my MP3 player, novel (I like suspense stories) and I would spend 30-45 minutes on the elliptical or stair master. How boring! Those days are gone. I can't say enough about CrossFit and what it has done for me. I feel better today than I have in a long time. Even though I started in November 2008, I just started changing the way I eat. The combination of these two things has resulted in a 25 pound weight loss."
"I live in Cleveland with my two cats, Ricky & Lucy. I am the Office Manager at a local manufacturer of the 'other' Ohio State Flower, the orange construction barrel. I know you hate them! I don't like to see them on the road either except that it helps my paycheck. I my spare time, I enjoy scrapbooking and spending time with my family. "
You can see Teresa three to four times per week at our evening workouts and on Saturdays. If you haven't met her yet, say hi next time you see her. Remember, it's the Penalty Box for 25 burpees if you don't say introduce yourself to someone you don't know!
You can see a picture of Teresa standing in her 'other Ohio state flower' garden on our CrossFit Cleveland Pictures webpage here.
Nothing to do with Fitness, well almost nothing
Staci has furnished office space on Miles Road at the Green Road intersection, available on month to month rental basis. Please contact me if you know of anyone who might be interested. She also has warehouse space that would be an excellent home for a CrossFit gym if someone wanted to start one on the east side. There is plenty of interest in CrossFit from people who live/work in the eastern suburbs, we get contacted all the time. Here's a link to a google map.
Teresa started working out at CrossFit Cleveland in November 2008 as part of the Executive Fitness Starter Program. She liked it so much that she continued on with the Intermediate program before joining as an Unlimited Member in February.
Here's a little of what Teresa has to tell us about herself:
"Before CrossFit, my idea of working out was going to the gym with my MP3 player, novel (I like suspense stories) and I would spend 30-45 minutes on the elliptical or stair master. How boring! Those days are gone. I can't say enough about CrossFit and what it has done for me. I feel better today than I have in a long time. Even though I started in November 2008, I just started changing the way I eat. The combination of these two things has resulted in a 25 pound weight loss."
"I live in Cleveland with my two cats, Ricky & Lucy. I am the Office Manager at a local manufacturer of the 'other' Ohio State Flower, the orange construction barrel. I know you hate them! I don't like to see them on the road either except that it helps my paycheck. I my spare time, I enjoy scrapbooking and spending time with my family. "
You can see Teresa three to four times per week at our evening workouts and on Saturdays. If you haven't met her yet, say hi next time you see her. Remember, it's the Penalty Box for 25 burpees if you don't say introduce yourself to someone you don't know!
You can see a picture of Teresa standing in her 'other Ohio state flower' garden on our CrossFit Cleveland Pictures webpage here.
Nothing to do with Fitness, well almost nothing
Staci has furnished office space on Miles Road at the Green Road intersection, available on month to month rental basis. Please contact me if you know of anyone who might be interested. She also has warehouse space that would be an excellent home for a CrossFit gym if someone wanted to start one on the east side. There is plenty of interest in CrossFit from people who live/work in the eastern suburbs, we get contacted all the time. Here's a link to a google map.
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
Find us on Facebook at http://www.companies.to/crossfitcleveland
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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.
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 now $270 per person for the 6-week, 18 session 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.
I have pictures of a few of our Executive Fitness groups on our CrossFit Cleveland Facebook page here. I'll be adding more soon.
Wednesday Five Dollar Workouts for Beginners - Off the Schedule until Fall
We'll restart this again after Labor Day, please stay tuned for start times.
For now, the 9:00am Saturday Basics Class continues to be free for your first three visits, then they cost $5. Please 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.
We'll restart this again after Labor Day, please stay tuned for start times.
We refer to the '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.
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. These workouts are free for your first three visits. After three free visits, we'll ask you to pay $5 per.
You'll learn a few 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
You'll learn a few 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 Kids Cleveland. 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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