CrossFit Cleveland News & Updates 07-31-09

Just a few things this week:

Greg A. got his first muscle-up last night then proceeded to pump ot a few more, making them look easy. He's proud to say he's the oldest member to get one! Nice job Greg.

I posted new pictures on our website and on Facebook, some of our Executive Fitness Program participants and a bunch of our members before and after recent workouts.

Executive Fitness Program workouts
Patrick & Greg - first muscle-ups
CrossFit Cleveland workouts

These pictures and more can be seen on our CrossFit Cleveland Facebook Page here.

Only Two Spots left for the next Executive Fitness Program - for Girls Only!

There is a new Crossfit Executive Fitness Starter Program starting Monday August 3rd at 10:00am. This time slot is reserved for ladies only. Sessions run from 10:00am-11:00am on Mondays, Wednesdays and Fridays for 6 weeks. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

The cost is now $270 per person for the 6-week, 18 session program, discounted to $249 extended through today, 7/31/09. You can register on our website's payment page, look about halfway down for the Exec program.

Member Spotlight - Dr. Amy A.

Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.

She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her on our CrossFit Cleveland website

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

Find us on Facebook at http://www.companies.to/crossfitcleveland


========================================

The Zone - links to info from previous newletters & Option "B"

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

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.

Executive Fitness Starter Program

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.

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.

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.

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. 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

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.

Free speaker available for your group meeting

Do you know of anyone who needs a free speaker for their group, club or association meetings? I am available to speak at local group meetings on two topics.

1. "How we built a profitable business using social media and on-line marketing."

In this talk I tell how we used various low/no cost on-line marketing and social media tools to start and grow our business, and what our strategy is for the future.

2. "Six Reasons Why Your Fitness Routine Sucks, and How to Fix It."

In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.

Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.

Please contact me through email at bill@crossfitcleveland.com or call direct at 440-915-7856. Thanks.

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

440-915-7856

CrossFit Cleveland News & Updates 07-23-09

I have a funny story from the other day and I wanted to share it with you. I attended a Chamber of Commerce meeting at a local establishment and while I was there I ran into a long time friend of mine named Jeff. Jeff has been trying to fit one of my Executive Fitness Programs into his busy schedule for quite some time. After he introduced me to the person he was dining with, Jeff said something like "I'm going to finally get to your gym once I buy a full length mirror." He held his hand mid-way down his chest and then said "When I look in my mirror now, I can only see from here up and I like what I see. If I had a full length mirror, I'm not sure what I would look like". Without delay, the very attractive woman he was sitting with said "you need to go to his gym". Ouch! Of course she said it with a smile in a playful way and Jeff took no offense to it. I thought maybe that would get Jeff to come to a workout, but it hasn't yet.

We change our habits when we are good and ready, and no sooner. We have to have the right reason. I am continually amazed to learn how how long some folks have been getting this newsletter before they eventually decided to start CrossFit. I believe Jillian N., a member of our latest evening Executive Fitness Program, holds the current record. She has been on our email list since May 15, 2007 and started working out with us for the first time earlier this month. I did the math, that's over two years. Welcome Jillian, I'm glad you're here.

That's why I don't purge the mailing list. When someone is finally ready, I want them to be able to find us easily.


A special thanks from Nancy and Paul

"Paul and I wanted to thank everyone for the thoughtful birthday presents. 40 is a definite milestone and difficult to believe that I (we) are middle aged. I have tried to focus on the saying "It's not how many years in your life, its how much life in your years.We have and continue to seek out fun and friends Thank you all for the great friendship!!!!!!!" - Nancy

Something new at 10:00am during the week - for Girls Only!

There is a new Crossfit Executive Fitness Starter Program starting Monday August 3rd at 10:00am. This time slot is reserved for ladies only. Sessions run from 10:00am-11:00am on Mondays, Wednesdays and Fridays for 6 weeks. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

The cost is now $270 per person for the 6-week, 18 session program, discounted to $249 if you by 7/28/09. You can register on our website's payment page, look about halfway down for the Exec program.

Congrats to Patrick Gibbons on his first muscle-up.

Killer Rawlings and Chris Avery coached Patrick through his first muscle-up on the still rings the other day. A simple 'kid's move' for gymnasts, the muscle-up continues to be one of the more challenging moves for many of us. It's a combination of a pullup and a dip. You start out hanging from the rings with your arms fully extended, then an an explosive pullup gets you on top of the rings at the bottom position of a dip, then you finish by pressing out the dip by fully extending your arms. Sounds easy, looks easy, it's not easy. Great job Patrick! Kate Rawlings posted a couple pics on her Facebook page. If you are one of her 3,000 FB friends, you can check them out there! If not, you can probably find the pics through my Facebook profile here

Member Spotlight - Dr. Amy A.

Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.

She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her on our CrossFit Cleveland website

Free speaker available for your group meeting

Do you know of anyone who needs a free speaker for their group, club or association meetings? I am available to speak at local group meetings on two topics.

1. "How we built a profitable business using social media and on-line marketing."

In this talk I tell how we used various low/no cost on-line marketing and social media tools to start and grow our business, and what our strategy is for the future.

2. "Six Reasons Why Your Fitness Routine Sucks, and How to Fix It."

In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.

Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.

Please contact me through email at bill@crossfitcleveland.com or call direct at 440-915-7856. Thanks.


Nothing to do with Fitness

Staci's mom Margery is having a huge garage sale in Solon this thursday(today), friday & Saturday 7/23-7/25. Staci will be there selling some of our crap, but her mom has some really good stuff. She is combining two households and has plenty of leftover furniture, kitchen items and a whole slew of other extras. If you are anywhere nearby, stop and check it out. Drive 'em down hard on price, they'd do it to you ;>) It's at her house in the Chagrin Highlands, 36785 Aberdeen, Solon, OH 44139. Tip, garage sales at really nice houses usually have really nice stuff!

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

Find us on Facebook at http://www.companies.to/crossfitcleveland


========================================

The Zone - links to info from previous newletters & Option "B"

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

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.

Executive Fitness Starter Program

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.

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.

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.

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. 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

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.

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

440-915-7856

Free speaker available for your group meeting

Do you know of anyone who needs a free speaker for their group or association meetings? I am available to speak at local group meetings on two topics.

1. "How we built a profitable business using social media and on-line marketing."

In this talk I tell how we used various low/no cost on-line marketing and social media tools to grow our business, CrossFit Cleveland, and what we do now to actually make money with those tools.

2. "Six Reasons why your fitness routine sucks, and how to fix it."

In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.

Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.

Please contact me through our CrossFit Cleveland website or call direct at 440-915-7856. Thanks.

Bill Russell

Free speaker available for your group meeting

Do you know of anyone who needs a free speaker for their group or association meetings? I am available to speak at local group meetings on two topics.

1. "How we built a profitable business using social media and on-line marketing."

In this talk I tell how we used various low/no cost on-line marketing and social media tools to grow our business, CrossFit Cleveland, and what we do now to actually make money with those tools.

2. "Six Reasons why your fitness routine sucks, and how to fix it."

In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.

Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.

Please contact me through the CrossFit Cleveland website or call direct at 440-915-7856.

Thanks.

Bill Russell

CrossFit Cleveland Fitness News & Updates

Holy cow it's July 1st already, can you believe it?!. Paul, Nancy, Staci and I would like to wish everyone a safe and happy Independence Day.

The gym will be closed on Saturday July 4th, and we will only have one workout on Friday July 3rd at 8:00am. We'll resume normal hours early Monday morning

Staci and I have been on vacation all week and partners Paul and Nancy have been handling our workout times all weeks. It's great to have business partners who can cover for eachother so everyone can have "lives" outside the CrossFit gym. We all love training everyone but we do need a getaway now and then.

We're happy to report that Pat Graham is successfully recovering from his recent eye surgery. He says he'll be keeping an eye out for everyone at the gym. Pat celebrated a birthday yesterday and so did Jason Hudson. You may ask why I remember theirs and not yours. It's because Staci's birthday is the same day. Happy birthday to all!

Sean sent me a link to new photos of his garage gym. He's been spotted in a CrossFit Marietta t-shirt but I think it's a clever forgery! I would not be surprised if he does in fact join the CrossFit Affiliate ranks in the future. Way to go Sean, here is the link to Sean's Gym pictures.

We plan on crashing Soak City this weekend to find Russ. You remember Russ, he worked out with us almost every afternoon since March or so. He's got a summer lifeguard gig at Cedar Point and says he'll be back to the gym once his duties have been fulfilled.

Thanks to Suzanne Stratford from FOX8 News for bringing her trusty camera man to CrossFit Cleveland last week. They filmed a bunch of our members doing the Workout of the Day and interviewed several of us. I know I'm a total dork on camera, so don't give me too much crap when you see the spot. Darrell White, Kate Rawlings, Michael "Tech Czar" DeAloia and Staci were much better on mic though. I'll keep everyone posted when I learn of the time/date the piece will air. Hopefully it will present CrossFit in the positive light it deserves and will benefit all of the CrossFit gyms in Northeast Ohio.

* Two new Executive Fitness Starter Programs begin the week following the July 4th holiday. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

Group 1: Monday, Wednesday and Fridays 12:00-1:00pm. ** Join nationally acclaimed blogger and on-line marketing expert Jim Kukral and a couple of his buddies in this new 'weekdays at noon' time slot

Group 2: Tuesday & Thursday 7:00pm-8:00pm & Saturday 7:30am-8:30am ** This slot si now sold out, thanks for the support!

The cost is now $270 per person for the 6-week, 18 session program, discounted to $249 if you pay seven days or more in advance. The discount has been extended until Monday because I don't feel like updating the website while I'm on vacation! You can register on our website's payment page, look about halfway down for the Exec program.

* New private Executive Fitness Classes are beginning in July. These classes are for people who prefer working out during specific times when gym is reserved just for their group. Each session is one hour in length and the group size is limited. The monthly fee is based on a $15 per session rate. Please contact me if you are interested in joining one of the following group time slots.

- Mondays, Wednesdays and Fridays - 7:30am to 8:30am

- Mondays, Wednesdays and Fridays - 8:30am to 9:30am

I'll add more as demand dictates, let me know if you have a desired time slot other than these two.

Nothing to do with Fitness, well almost nothing

I'm looking for the someone to be our our next "Member Spotlight" personality. If you care to nominate somone (throw them under the bus) let me know, thanks!

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

Find us on Facebook at http://www.companies.to/crossfitcleveland


========================================

The Zone - links to info from previous newletters & Option "B"

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

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.

Executive Fitness Starter Program

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.

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.

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.

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. 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

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.

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