Now that was an awesome weekend, huh? We hope you enjoyed your holiday weekend as much as we did.
We've made a couple changes to the party program (1. it's now free for members and their guests) for the summer get together on Sunday September 27th. Please take a look down below for more details. We hope you can make it.
This is the third of six articles listing some common reasons why your fitness routine may not be producing the results you want, and how to fix it. Reason #3: You don't know what you are doing. This is a hard one for many people to swallow but let me tell you something. It's okay to not know how to exercise properly. It's hard to admit though, especially us guys. We think we were born with some great fitness gene or something. Guess what, we weren't, and it's okay to admit it.
Health clubs and fitness centers are full of people who come in and look around at all the shiny stuff and say to themselves, I don't know what to do. So they do like most everyone else and start using equipment and copying off the person next to them, who is most likely copying off the person they saw at some other time.
I can't tell you how often I hear people tell me that they stopped going to the gym or using their own equipment mainly because they didn't know what to do. When I hear that I am positive we can help them, as long as they are serious about getting in shape. If they are content, we can't help at all. I often tell people that our gym is a place to come when you need to get back in shape and don't know how to do it yourself.
Now let's say you do have a decent amount of knowledge in one or several areas. Maybe you are a great runner or endurance athlete, or you have taken yoga, pilates, or karate classes for years. That's great, but it's still probably limiting the variety of your workouts and has caused you to be party guilty of Reason #2 (and Reason #4 that you'll read about next week).
It's best to have a whole slew of different exercises that you can perform correctly, using solid mechanics and proper form. There are many ways to accomplish this.
You can read the rest of the article here ---> better workouts.
Next week - Reason #4: You only do what you like to do.
Health clubs and fitness centers are full of people who come in and look around at all the shiny stuff and say to themselves, I don't know what to do. So they do like most everyone else and start using equipment and copying off the person next to them, who is most likely copying off the person they saw at some other time.
I can't tell you how often I hear people tell me that they stopped going to the gym or using their own equipment mainly because they didn't know what to do. When I hear that I am positive we can help them, as long as they are serious about getting in shape. If they are content, we can't help at all. I often tell people that our gym is a place to come when you need to get back in shape and don't know how to do it yourself.
Now let's say you do have a decent amount of knowledge in one or several areas. Maybe you are a great runner or endurance athlete, or you have taken yoga, pilates, or karate classes for years. That's great, but it's still probably limiting the variety of your workouts and has caused you to be party guilty of Reason #2 (and Reason #4 that you'll read about next week).
It's best to have a whole slew of different exercises that you can perform correctly, using solid mechanics and proper form. There are many ways to accomplish this.
You can read the rest of the article here ---> better workouts.
Next week - Reason #4: You only do what you like to do.
You can find parts one and two here if you missed them earlier.
Many of our members come in less frequently during the summer months, choosing other outdoor activities instead. That's cool, as long as you've been doing something to stay active. The summer is nearing an end and we know you miss us, so get your butt back soon. Don't make us send the dog looking for you!
New Executive Fitness Starter Programs starting soon
There is one new Crossfit Executive Fitness Starter Program beginning later this month for ladies only. 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 10:00am, starts Monday 9/28 - Ladies Only
The cost is $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. Previous participants pay only $249.
Our "Member Appreciation Summer Party" is on for Sunday September 27th at 2:00PM at Wendy Park. It's open to all current monthly gym members, punch card holders, participants of the Executive Fitness Programs, and their guests. We'll be grilling chicken and burgers all afternoon and serving up beer and wine through the Sunset Grille's bar until our tab taps out. There is no cost for members and their guest(s), we just ask that you to bring something to share, a side dish, appetizer or dessert.
We have reserved an area along with three volleyball courts and cornhole. I'm sure we'll have ongoing vb games as well as Hooverball. If we are allowed, and depending on the weather, there might even be a jet ski there.
RSVPs are needed asap. Please let us know how many are coming and what you can bring to share. There is a sign-up sheet at the gym or you can reply to this email. Thanks, we hope to have a big crowd there. Here's a google map link to the Sunset Grille at Wendy Park
Member Spotlight - Who will be next?
I'm still gathering info on our Dynamic Trio - Suzanne, Chuck and Jessica. They've been working out together since the very early days of CF Cleveland - Stay tuned! Hopefully I'll have it all together for the next newsletter.
This week I'm giving a plug to someone who gave us great service over the holiday weekend. Sandra Demeulemeester, the owner of North View Canvas in Huron, gave us dock side repair service on Monday afternoon-yes Labor Day. As I was taking down the boat canvas in preparation for our day trip to Kelley's Island, one of the zippers got stuck and I mean stuck. Mr. Patient here starts tugging and pulling with all his might determined to fix that little bastard. I lost. I ripped the zipper thing right off and proceeded to break it in half attempting to fix it myself.
Staci happened to spot a van in the marina parking lot with a sign about boat canvas and wrote down the phone number. I delayed calling it until later in the afternoon because I figured since it was a holiday I would just be leaving a message and would get a call back the next day. It turned out Sandra called me back within a few minutes and was available to stop over at our dock and check out the damage. We arrived back at the marina about 4:30pm. Sandra and her husband show up around 4:45pm. She tells me she has to take the top to her shop in Huron to replace the zipper and could be back in about an hour. Off they went and back they came around 6:00pm. Problem solved and for a fee so fair you wouldn't believe it if I told you. She even redid a bunch of stitching that was starting to come out, for no more than the estimate she gave us for the zipper replacement. I would have paid double or maybe triple given the day/time and storm on the horizon. She could have over charged us but she didn't, that's why I'm compelled to get her more business.
If you need any work done on your marine canvas or upholstery, give Sandra a call. 419-656-7586. Her website is http://northviewcanvas.com. We need to replace a portion of our canvas next year, who do you think we will call?
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.
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.
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.
We hope to see you soon.
Bill Russell
440-915-7856
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