6 Reasons why your fitness routine sucks, and how to fix it - Part 2
This is the second of six articles listing some common reasons why your fitness routine is not producing the results you want, and how to fix it.
Reason #2: You always do the same thing.
If you are lucky enough to be disciplined to workout regularly, there's a good chance you do the same thing(s) over and over. It's good that you are working out, but you may be cheating yourself out on the gains you are working for. When you do the same exercises over and over, your body adapts to the challenge and you reach a plateau. The gains you saw when you first started working out slowly but surely start to disappear. You also may get bored to death and possibly quit working out all together.
We think it's good to constantly vary your fitness routine to maximize your results. We use dozens of functional, compound movements in constantly varied combinations. Our workouts change every day so your body doesn't adapt and you definitely don't get bored doing the same thing over and over.
We do not perform isolated muscle exercises in CrossFit workouts. You won't see a bicep curl or a tricep kickback, ever. We do pullups, pushups, ring dips, squats, box jumps, olympics lifts, deadlifts, overhead lifts, situps, kettlebell swings, handstands, somersaults, sprints and a slew of other exercises to work your whole body or at least multiple parts at the same time. You might say that you don't know how to do all of those exercises - I'll adress that next week in Part 3 of this series.
So, if you always seem to do the same thing every time you workout, or you've fallen into the trap of working your upper body one day, lower body another and running or doing cardio routines in between, start getting creative and mix it up a little. Take a quick peak at our What is CrossFit? Promo video to get a better idea of what I mean.
We think it's good to constantly vary your fitness routine to maximize your results. We use dozens of functional, compound movements in constantly varied combinations. Our workouts change every day so your body doesn't adapt and you definitely don't get bored doing the same thing over and over.
We do not perform isolated muscle exercises in CrossFit workouts. You won't see a bicep curl or a tricep kickback, ever. We do pullups, pushups, ring dips, squats, box jumps, olympics lifts, deadlifts, overhead lifts, situps, kettlebell swings, handstands, somersaults, sprints and a slew of other exercises to work your whole body or at least multiple parts at the same time. You might say that you don't know how to do all of those exercises - I'll adress that next week in Part 3 of this series.
So, if you always seem to do the same thing every time you workout, or you've fallen into the trap of working your upper body one day, lower body another and running or doing cardio routines in between, start getting creative and mix it up a little. Take a quick peak at our What is CrossFit? Promo video to get a better idea of what I mean.
Here are a few examples of how you can mix up some common routines. Let's say you like to run 3 miles every day. Next time you run, stop every 1/2 mile and do 30 pushups and 30 squats. It's a simple change that will make your run quite a bit different. Maybe different enough that you might not finish. Instead, or in addition to adding the pushups and squats, you could mix in a 20 second all-out sprint after every 3 minutes of running.
If you spend a lot of time on a treadmill, bike or eliptical machine, you can do similar modifications to your routine by adding exercises throughout your workout. Break up those long, slow, boring cardio routines by mixing in pushups, squats, situps, sprints or whatever else you can think of to increase the intensity of your workout a little bit. You'll notice two good things happen, you won't need to spend as much time in the gym and you'll begin to see improvement in your overall fitness level.
Next week - Reason #3: You don't know what you are doing!
Get together to say farewell to Dr. Amy Monday 8/31 6:30pm
Dr. Amy is moving to Chicago early next month and she'd like us all get together on Monday 8/31 at the Beer Engine after the 5:30pm workout. Casual, sweaty attire is permitted for this impromtu affair, starting around 6:30pm at the Buckeye Beer Engine in Lakewood, 15315 Madison Ave. Please stop by and wish Amy well and buy her a beer or two, and maybe one for your favorite CrossFit trainers too!
New Executive Fitness Starter Programs starting soon
There are several new Crossfit Executive Fitness Starter Program starting later this month and early September. Spots are filling fast so act quick if you want in. 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: Mon/Wed/Fri at 7:30am, starts Wednesday 8/26 (1 slot open)
Group 2: Mon/Wed/Fri at Noon, starts Wednesday 8/26 (1 slot open)
Group 3: Tue/Thu at 7:15pm, Sat at 7:30am, starts Tuesday 9/8 (SOLD OUT)
Group 4: Mon/Wed/Fri at 9:00am, starts Wednesday 9/9 (4 slots open)
The cost is now $270 per person for the 6-week, 18 session program. That works out to $15 per session. You can register on our website's payment page, look about halfway down for the Exec program.
Summer Party Plans - feedback requested
People have been asking about a summer party for all of the members to get together and NOT workout. We have two ideas brewing at the moment. Please let us know if you have an interest in attending either or both of these events, ASAP. There will be more details to follow as they develop.
Saturday September 12th at Whiskey Island, Wendy Park 3:00pm- ???.
We'll plan a few optional Hooverball and/or volleyball games on one of their sand courts and enjoy food and bevs until they kick us out. CrossFit Cleveland will be providing appetizers/munchies from the Sunset Grille and their bar will be open the whole time(cash bar) Short version, we'll buy a bunch of appetizers but you are on your own for booze and dinner if you stick around later! There is no cost for members and $10 for guests and non-members. RSVP required, please.
Saturday September 29th - Marblehead waterfront 1:00pm 'til ???
Shana H. has generously offered her parents house on Marblehead and to host an end of summer bash. We'll plan to have our boat and jet ski at their docks so we can enjoy the water also. We'll provide the food and you bring your own beverages. We'll provide more details as they develop.
This event is limited to gym members and their spouse/partner/etc. There is no cost, but you might want to kick in some gas money if you hijack our jet ski and run off to Put in Bay for the day!
If we don't get enough interest we may not have both events. Please respond asap and let us know if you have an interest in attending one or both.
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
span >Nothing to do with Fitness
I read an interesting blog post this morning by Seth Godin entitled "Education at the crossroads". One line that made me stop for a moment was "If you think the fallout in the newspaper business was dramatic, wait until you see what happens to education." Take two minutes and give the article a read --> Seth Godin's Blog
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
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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 or 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.
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 or 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, http://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, 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 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
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