CrossFit Cleveland - Fitness and Workout Newsletter & Archives

CrossFit News & Updates 09/03/10

2010-09-03T14:07:00.002-04:00

CrossFit Cleveland
September 3, 2010

Dear Bill,

Staci and I wish all of you a safe and happy Labor Day weekend. We will be closed all day Monday 9/6, but will have normal hours Saturday morning. I'll post a workout for Monday on the Workout of the Day Page of our website, one that you can do almost anywhere. That page is where you can see daily workout pictures and get the results and times for the morning, afternoon and evening members.

No waiting list for evening workouts

In case you haven't seen the message down below in the previous newsletters, we have removed our waiting list period for the P.M. workouts. Our overall membership has actually grown through the summer as some members have switched to the morning sessions and to my daytime Executive Fitness Member time slots.

The main reason for the wait list in the first place was to make sure we were able to give proper instruction to the large number of new members we received in the late spring and early summer. Instead of taking on more people, we chose to close the evening membership for a while so we could give enough attention to everyone.

Those newer members are now experienced and training hard, side by side with our veterans. We're ready to take on a new batch of new recruits who want to get in the best shape of their lives and have fun doing it. That's what we do.

One very gratifying part of running a Crossfit facility is watching people who have become couch surfers, embarrassed as to how lazy they have become, progress and change into strong, confident people who feel like they can now do anything. Staci and I are truly amazed at some of the transformations we have seen at our place. We're proud, happy and grateful to be a part of the process.

I used this next line last week and it seems to fit again today, so here it is again. Every Saturday at 11:00am, Basic Intro Workout, first three are free. What are you waiting for? Here is a schedule of all of our workouts, CrossFit Cleveland Schedule

Crossfit Executive Fitness Program - almost sold out

We only have one spot remaining in the evening group and one spot in the MWF 6:30am group beginning next month for the CrossFit Executive Fitness Starter Program. This is our most popular program for people who want a great deal of personal attention in a small group environment and to start off slowly in a new workout routine.

You can get all the details here on our website, Crossfit Executive Fitness

CrossFit Endurance Certification here next month

CrossFit Cleveland is hosting the Crossfit Endurance Trainer Certification on Saturday October 16th and Sunday October 17th. We hope to have a great turnout for this weekend.

The CrossFit Endurance staff will be traveling to Lakewood, OH to teach us how CrossFit Endurance works for endurance athletes and CrossFit athletes. Their contention is that the endurance community is largely overtraining and that CF Endurance is indispensable in learning how to effectively train someone and keep them healthy and ready for their next race.

Frequently Asked Questions

#1: Do I need to be affiliated with CrossFit to attend this certification?
No, this course is open to anyone interested in learning how to become a more efficient runner, endurance athlete, or CrossFit athlete, and anyone interested in learning how to implement CrossFit and CrossFit Endurance training into a successful program.

#2: As a CrossFitter, how will this course benefit me?
This course will help you to effectively teach endurance and CrossFit athletes how to train with better mechanics, and help you learn how to program CrossFit Endurance workouts for your athletes.

You can read the rest of the FAQ and get more information here at the CrossFit Endurance Certification registration page.

Great Lakes CrossFit opening in October

As you've probably heard, our very own Patrick Flannery has been approved as a CrossFit Affiliate and Great Lakes CrossFit has been hatched. We have a new lease in hand for a 5,000 plus square foot location just off Miles Road near the I-480. Patrick is so excited about the property that he might make an apartment in the large mezzanine area above the offices and shower/locker rooms and move in permanently! I'm not sure his GF Liz will like that idea, but she'll know why when she sees the place.

We'll announce more details as they develop. An early October opening is the plan.

Staci and I will be business partners with Patrick as he makes his entrepreneurial debut as the co-owner of his own CrossFit gym. We plan on having some reciprocal membership privileges between Great Lakes CrossFit and Crossfit Cleveland to benefit our members who work on one side and live on the other side of the bridge. The "Crossfit Passport" seems to be a logical name! More details to follow as they unfold.

Patrick is highly motivated and extremely passionate about helping people improve their health and fitness levels through CrossFit training. We are certain he will be a smashing success.

Please visit the Great Lakes CrossFit Fan Page here.

CF Cleveland's Organic Produce Co-Op - Wednesday 9/8/10

Staci and Tricia go down to the Cleveland Food Terminal a couple Wednesdays each month and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50. The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. Payment must be received no later than Tuesday 9/07.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Martial Arts returning to CF Cleveland in late September

I'm meeting with a Gracie JiuJitsu instructor next week to talk about teaching classes at our facility.
I'll let you know the outcome of the meeting, but my guess is that we will become the only facility on the west side of Cleveland to have a Gracie instructor teaching Brazillian JiuJitsu. This is pretty exciting news, to me at least! If you happen to know of a Gracie instructor already teaching on the west side, please let me know. I'd love to meet him/her.

As listed in earlier newsletters, we are planning on resuming our Hapkido/MMA training in the early fall. Its looking like Hapkido and Brazilian Jiu Jitsu on Monday and Wednesday evenings and Saturday mornings for all levels, beginner, intermediate and advanced.

We will have black belt instructors for weekly classes as well as guest instructors for specialty seminars and workshops. We'll post additional details soon. Please let me know if you have any interest so I can better plan the schedule. If you have a specialty and are interested in teaching, please met me know

We already started ground grappling club in the mornings with a small group of experienced black belts. We may be a little rusty, but experienced none the less! If you have a grappling background and care to join in, please let me know. The morning club is by invitation only.

Jim Kukral's new book is out, ATTENTION!

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page.
Regards,

BR 440-915-7856 (Cell & Text)

CrossFit Cleveland - RAW Fitness, LLC
www.crossfitcleveland.com
My LinkedIn Profile - http://www.linkedin.com/in/billrussellohio
BR on Facebook = http://profile.to/billrussell/
CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland
Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit News & Updates 09/03/10

2010-09-03T14:04:00.002-04:00

Staci and I wish all of you a safe and happy Labor Day weekend. We will be closed all day Monday 9/6, but will have normal hours Saturday morning. I'll post a workout for Monday on the Workout of the Day Page of our website, one that you can do almost anywhere. That page is where you can see daily workout pictures and get the results and times for the morning, afternoon and evening members.

No waiting list for evening workouts

Crossfit Executive Fitness Program - almost sold out

CrossFit Endurance Certification here next month

Great Lakes CrossFit opening in October

CF Cleveland's Organic Produce Co-Op - Wednesday 9/8/10

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Martial Arts returning to CF Cleveland in late September

Jim Kukral's new book is out, ATTENTION!

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

Crossfit News & Updates

2010-08-27T12:49:00.002-04:00

I'm often asked about P90x workouts and how they compare with Crossfit training. Since I have never watched an entire P90x video and played along with the guy, I can't really give an honest critique. However, I can offer some thoughts based on feedback from other CF trainers and what I've seen in the commercials.

My initial comment is always, if you are doing P90x regularly and you like it, great - keep it up. If you start getting bored doing the same routines over and over alone in your living room, or you start to hurt yourself because you are not doing the exercises properly, come to a CrossFit gym.

You get a bunch of benefits from training at a CrossFit facility. First, we teach you the proper form and technique for the exercises in the workouts and show you ways to modify them to fit your strength and fitness level. You say you can't do pullups or pushups or clean and jerks? Yes you can, you just need to be taught modifications that you can perform, ones that will help you progress to eventually doing the movements without modification.

You also get a built-in group of people to workout with, along with a trainer making sure you maintain proper form and don't slack off. Working out alone sucks for most people. You don't push yourself and end up skipping workouts because no one will ever know.

You also get constant variety without having to think up new routines. When you show up at a CrossFit gym, you see a warmup, workout and cool down laid out for you. It's always different than the other recent sessions. This does mean that you'll have to do things you suck at instead of always doing what you like. You will get in better shape because of this.

Last, but probably most important, you get trainers who give a shit about you and your results. We want you to come often and train hard, throw our weights down, use chalk on your hands, swear out loud and sweat all over our floors. I'm talking about all CrossFit gyms, not just ours.

True story, I met a guy at Erie Island Coffee Company this morning who wants to come to the Basic Intro class tomorrow. Bryan told me he finished 90 days of the P90x routine and liked it, but said he won't do it again because he is bored with the workouts. I told him he won't get bored with ours. Are you bored with your routine?

Every Saturday at 11:00am, Basic Intro Workout, first three are free. What are you waiting for? Here is a schedule of all of our workouts, CrossFit Cleveland Schedule

Crossfit Executive Fitness Program - new dates for September

We have four new group times beginning next month for the CrossFit Executive Fitness Starter Program. This is our most popular program for people who want a great deal of personal attention in a small group environment and to start off slowly in a new workout routine.

You can get all the details here on our website, Crossfit Executive Fitness

Adorable baby picture

Did you see the Kufels recently? Here is a pic of them with their adorable baby, Owen.

CF Cleveland's Organic Produce Co-Op - Wednesday 9/1/10

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Evening Waiting List removed this month

We have opened up a few new times slots and had several members switch out of the evening workouts so now there is room for a handful of new members to attend the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. If you have joined in the recent past and had been subject to the evening wait list, you are now able to attend any of our morning or evening workouts. Thanks.

We are getting closer to having new larger digs right here in Lakewood. We'll announce the details once they are finalized. Thanks to everyone for helping us grow this fantastic community.

Patrick Flannery approved as a new Crossfit Affiliate

Our very own Patrick Flannery has been approved as a CrossFit Affiliate, Great Lakes CrossFit has been hatched. Staci and I will be business partners with Patrick as he makes his entrepreneurial debut as the co-owner of his own CrossFit gym. We will be opening a rather large facility in an eastern suburb this fall, hopefully soon after Labor Day. We plan on having some reciprocal membership privileges between Great Lakes CrossFit and Crossfit Cleveland to benefit our members who work on one side and live on the other side of the bridge. The "Crossfit Passport" seems to be a logical name! More details to follow as they unfold.

Patrick is highly motivated and extremely passionate about CrossFit training. We are certain he will be a smashing success.

Martial Arts returning to CF Cleveland in late September

We will be resuming our Hapkido/MMA training in the early fall. Its looking like Hapkido and Brazillian Jui Jitsu on Monday and Wednesday evenings and Saturday mornings for all levels, beginner intermediate and advanced.

We will have black belt instructors for weekly classes as well as guest instructors for specialty seminars and workshops. We'll post additional details soon. Please let me know if you have any interest so I can better plan the schedule. If you have a specialty and are interested in teaching, please met me know

We have started ground grappling club in the mornings with a small group of experienced black belts. We may be a little rusty, but experienced none the less! If you have a grappling background and care to join in, please let me know. The morning club is by invitation only.

Kate is opening her own CrossFit box

Kate has decided to pursue her dream of running her own CrossFit box. She has started Coca Crossfit and will be opening in North Ridgeville soon. We wish her all the best and expect to continue to work together to build a huge CrossFit community in northeast Ohio. I'll announce more details of her plans as I hear them

Staci and I will be taking over the 5:00am workouts starting the beginning of September. We have a few certified trainers who have asked to run some of the morning workouts for us, so you may see some new, but familiar, faces soon.

It's all good.

Jim Kukral's new book is out, ATTENTION!

Jim Kukral, one of our Executive Fitness Program veterans, has just published his first book titled Attention! this book will make you money. If you want to read a book chocked full of money making ideas, strategies and tips on using free and low-cost on-line services to grow your business, this is the one for you.

I will be giving away a free copy of Jim's book tomorrow, Saturday 8/14/10, at the gym. Jim was kind enough to include CrossFit Cleveland in his book, telling how he was motivated to sign up for our Executive Fitness Program after watching our online video, "What is CrossFit" Just tell us how you found us and why you joined Crossfit. The person with the most interesting answer wins the book.

Jim is a web marketer & business web coach, speaker, long-time award-winning blogger, customer evangelist, writer, online monetization expert, and well, a bunch of other things. Jim Kukral has experienced just about everything web related you can think of. That's why Jim has become one of the Industry's most sought after consultants and public speakers.

You can get more info and order your copy at Attention! this book will make you money

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit News and Updates - 08/13/10

2010-08-13T14:02:00.003-04:00

I'll keep it short and sweet this week, but I need to let you in on a few things and remind you about the picnic this Sunday along with showing you a video of what really happened during Kate's obstacle course trial (see link below).

Most of you missed her, but Dr. Amy stopped in to visit this week. She was in from Chicago to see the BNL concert and dropped in for a workout. Speaking of past members who have moved out of sunny Cleveland, Sean Kufel is in town visiting and will be at the gym tomorrow morning. Get there and go head to head with him - I have a great CF "Girl" workout in store for those who dare.

FYI - We will be resuming our Hapkido/MMA training in the early fall. Its looking like Hapkido on Monday and Wednesday evenings and Saturday mornings plus Jujitsu and ground grappling two or three mornings a week. We will have black belt instructors for weekly classes as well as guest instructors for specialty seminars and workshops. We'll post additional details soon. Please let me know if you have any interest so I can better plan the schedule. If you have a specialty and are interested in teaching, please met me know.

Crossfit Executive Fitness Program - new dates for September

We have four new group times beginning next month for the CrossFit Executive Fitness Starter Program. You can get all the details here on our website, Crossfit Executive Fitness

CrossFit Summer Picnic this Sunday 8/15/10

Kim Williams has quite an event on tap for us all this Sunday August 15th at her home in Berlin Heights. Kim works out with us in the evenings as well as belonging to Nick Strazar's CrossFit Box. She has invited CrossFit Cleveland members to join the CrossFit Box members for a cookout and Obstacle Course Challenge in her backyard.

Yes, I said Obstacle Course Challenge. Kim and her husband have a full-on land of crazy shit constructed in their backyard, surrounded by hundreds of acres of farmland. There is a wall to scale, 20 feet of bars to swing across, a rope wall to climb, hurdles to hurdle and a few other objects guaranteed to test your mettle. Competition is optional, fun is mandatory.

I posted a video of Kate Rawlings scaling the rope wall, but here is what really happened. It's a must watch. Kate's infamous dismount

Here are the details:

When: Sunday August 15, 2010 from 11:00am to 4:00pm

Where: 9703 Reiger Road, Berlin Heights, OH 44814

What: Crossfit Picnic and Obstacle Course Challenge, along with volleyball, corn hole and other picnic activities

What to bring: bring a side dish to share and your favorite beverage. We will be providing burgers, grilled chicken and non-alcoholic beverages. You are welcome to bring your own items to throw on the grill if burgers or chicken aren't your thing.

Who: all are invited, but please R.S.V.P. so we can have the right amount of food.

CrossFit Cleveland folks R.S.V.P. to me at bill@crossfitcleveland.com or write your name on the sign-up board at the gym. Members of other CrossFit gyms should R.S.V.P. at their gym or directly to Kim.

Evening Waiting List removed this month

We are getting closer to having new larger digs right here in Lakewood. We'll announce the details once they are finalized. Thanks to everyone for helping us grow this fantastic community.

Jim Kukral's new book is out, ATTENTION!

Patrick Flannery approved as a new Crossfit Affiliate

Our very own Patrick Flannery has been approved as a CrossFit Affiliate, Great Lakes CrossFit has been hatched. Staci and I will be working closely with Patrick as he makes his entrepreneurial debut as the owner of his own CrossFit gym. He will be opening a rather large facility in an eastern suburb this fall, hopefully soon after Labor Day. We plan on having some reciprocal membership privileges between Great Lakes CrossFit and Crossfit Cleveland to benefit our members who work on one side and live on the other side of the bridge. The "Crossfit Passport" seems to be a logical name! More details to follow as they unfold.

Patrick is highly motivated and extremely passionate about CrossFit training. We are certain he will be a smashing success.

CF Cleveland's Organic Produce Co-Op - every Wednesday

Staci and Tricia go down to the Cleveland Food Terminal every Wednesday and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50. The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com. Payment must be received no later than Tuesday of each week.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit News and Updates - 07/29/10

2010-08-13T14:01:00.001-04:00

It's been a while since our last newsletter and a whole lot has happened since. Staci and I enjoyed a nice vacation earlier this month while Kate Rawlings and Patrick ran the gym along with help from a few of our certified members. Thanks to everyone for helping them hold down the fort. Then, of course, we took the trip to California to witness Kate Rawlings' spectacular performance in the 2010 CrossFit Games. She did really well pitted against the best CrossFitters on the planet. We're all very proud and excited for Kate. You can watch tons of archive video on the Crossfit Games website

Now it's back to the everday fun of running a Crossfit gym, helping other get in the best shape imaginable. That's what Crossfit is really about. The Games are great, but they're really reserved for a select few. The widespread appeal of Crossfit is due to the fact that anyone can do the workouts and everyone will see results, if they put in the effort. You don't have to care about being better than anyone else, but you should care about being better than you were yesterday.

Crossfit Executive Fitness Program - new dates for September

We have four new group times beginning next month for the CrossFit Executive Fitness Starter Program. You can get all the details here on our website, Crossfit Executive Fitness

CrossFit Summer Picnic Planned

Kim Williams has quite an event on tap for us all on Sunday August 15th at her home in Berlin Heights. Kim works out with us in the evenings as well as belonging to Nick Strazar's CrossFit Box. She has invited CrossFit Cleveland members to join the CrossFit Box members for a cookout and Obstacle Course Challenge in her backyard.

When: Sunday August 15, 2010 from 11:00am to 4:00pm

Where: 9703 Reiger Road, Berlin Heights, OH 44814

What: Crossfit Picnic and Obstacle Course Challenge, along with volleyball, corn hole and other picnic activities

Who: all are invited, but please R.S.V.P. so we can have the right amount of food.

Here is a video of Kate taking on part of the Obstacle Course last month while prepping for the Games. Kate Rawlings as Spider Woman

Jillian earns her CrossFit Level I trainer certification

Jillian Neimeister traveled to the Chicago area after returning home from the CrossFit Games to attend her CrossFit Level One Certification Seminar. Jillian started training in our CrossFit Executive Fitness Program back in the summer of 2009, after a two year stint reading these email newsletters.

She told me she needed someone to kick her ass back in shape, and that is exactly what we did. I think she fell in love with CrossFit the day she realized that she is by far the strongest woman in our gym. Her deadlift is at least 100lbs. more than the next highest record, and higher than 80+% of our men. Jillian went to Columbus in March to compete in the CrossFit Games Sectional Qualifier. She did not make the cut this year but she did performed all of the workouts without modification, which is very impressive especially considering she was a first year CrossFitter. My money is on her to make it to Regionals in 2011.

Congrats to Jillian, we'll see if we can put her to work soon!

Patrick Flannery approved as a new Crossfit Affiliate

Patrick is highly motivated and extremely passionate about CrossFit training. We are certain he will be a smashing success.

Membership Waiting List for 5:00P.M. & later workouts

We're still at capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday.

*** Please note, current members who joined prior to the wait list are able to attend any workouts they choose as long as their membership remains current. It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.

We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details. Thanks to everyone for helping us grow this fantastic community.

CF Cleveland's Organic Produce Co-Op - every Wednesday

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit News and Updates - 06/24/10

2010-08-13T14:00:00.002-04:00

Please remember to join us to support Kate Rawlings on Monday June 28th from 7:00pm-11:00pm at our Guest Bartending Party at Around the Corner in Lakewood. We would very much appreciate it if you could attend and help spread the word. You can see more details below along with a few new videos of Kate and her training partners during their workouts.

Someone asked me recently what types of people are competing in the CrossFit Games, are they bodybuilders, marathon runners, power lifters, tri-athletes or those people who do P90x? The short answer to that question is 'no'. They happen to be the fittest people on the planet, who can all run and row and climb and bike and lift and squat and clean and jerk and snatch and carry and jump and drag and push and pull and slam and roll and pound. Hell, they can even walk on their hands. And when Coach shouts 'go' they will stop at nothing in order to complete the task set before them. They are elite level athletes and their sport is CrossFit.

Kate happens to be one of them. Please join us to help celebrate her achievement and support her trip to Los Angeles next month.

Who: You and your friends are all invited

What: Guest Bartending Fundraiser for Kate Rawlings

When: Monday June 28th from 7:00pm on

Where: Around the Corner Saloon, 18616-20 Detroit Ave. in Lakewood

Why: Help with Kate's costs to get to the CrossFit Games

How much: no charge to attend, just your food and drink tab. All tips will go to help pay for Kate's trip to the CrossFit games in July.

Staci has a "gold, silver & platinum buyer" at the event to pay cash for your unwanted/unused jewelry. You know, like the 'cash for gold' commercials you see on T.V. Here's a chance for you to dig out some stuff from your drawers and get some cash for the evening. Oh yeah, you could drop some of that loot in Kate's tip jar if you feel like it.

If you have a Facebook account, you can see more details and RSVP for this event here "Get Team Killer to the Games" I also have a post on our CrossFit Cleveland website. Kate also has a link on her blog, www.katerawlings.com, where you can make a donation and receive a special edition t-shirt and even become a sponsor and get your name on the shirts.

Here are a few videos of Kate's recent workouts and cool-down wods with her training partners. You can view lots of pictures and videos on our CrossFit Cleveland Fan Page on Facebook, even if you don't have a Facebook account

CrossFit's Grace workout with Kate, Jillian, Wayne and Patrick

Tabata Wall balls and pullups, with same motley crew

Walking lunges in the range, cooldown while holding a weight plate overhead

Patrick beating down Kate on the RRHS football field

Staci and I first met Kate when she started attending the free workouts we did in the Metroparks along with Paul and Nancy months before we opened the box in 2007. Now she is in charge of training each morning at our gym. Kate is scheduled to attend a CrossFit Kids Certification this summer and plans on running her own CrossFit Kids program within our facility starting later this summer.

You can learn more about the Games on the official Crossfit Games site and read more about her journey on her blog, www.katerawlings.com

Membership Waiting List for 5:00P.M. & later workouts

A few spots have opened up for July but we're still at capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday.

I will contact people at the top of the list as new spots open. Currently the waiting list to attend the evening workouts is approximately 4 to 6 weeks.

We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details. Thanks to everyone for helping us grow this fantastic community.

CF Cleveland's Organic Produce Co-Op - every Wednesday

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page.Regards,

BR 440-915-7856 (Cell & Text)

CrossFit Cleveland - RAW Fitness, LLC
www.crossfitcleveland.com
My LinkedIn Profile - http://www.linkedin.com/in/billrussellohio
BR on Facebook = http://profile.to/billrussell/
CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland
Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit News and Updates - 06/18/10

2010-08-13T13:59:00.000-04:00

Open up your calendar and mark yourself as busy the evening of Monday June 28th from 7:00pm on. We are holding a Guest Bartending Party at Around the Corner in Lakewood in honor of Kate Rawlings to help raise funds to get "Team Killer" to the CrossFit Games. We'll have many CrossFit folks behind the bars serving up drinks while Kate does burpees for $1 each! We would very much appreciate it if you could attend and help spread the word.

Staci arranged to have a "gold buyer" at the event to pay cash for your unwanted/unused jewelry. You know, like the 'cash for gold' commercials you see on T.V. Here's a chance for you to dig out some stuff from your drawers and get some cash for the evening. Oh yeah, you could drop some of that loot in Kate's tip jar if you feel like it.

If you have a Facebook account, you can see more details and RSVP for this event here "Get Team Killer to the Games" I also have a post on our CrossFit Cleveland website

Kate has been training with us from the very beginning, starting with the free workouts in the Metroparks long before we opened the box. Now she is in charge of training each morning at our gym. Kate is scheduled to attend a CrossFit Kids Certification this summer and plans on running her own CrossFit Kids program within our facility starting later this summer

You can learn more about the Games on the official Crossfit Games site and read more about her journey on her blog, www.katerawlings.com

Have a slow afternoon? Here are a bunch of videos to kill some time.

Yesterday's afternoon crew rowing and mountain climbers - Thursday workout

Andrew's 135lb overhead squats from wednesday - Andrew 135lb OHS

How to do plank crawls - Plank Crawls

Don't just boycott BP, 86 them instead 86 BP Oil

The results from this week's workouts on the website, you can find them here on our CrossFit Workout of the Day Page. You can find even more NEW pictures loaded on our CrossFit Cleveland Fan Page here. You do not need to log in or have a Facebook account to view this page.

Learn more about the Crossfit Games.

Patrick Flannery wants to open a new Crossfit box

Some of you may have noticed Patrick taking on more of a teaching role at the gym lately. That's because he intends on opening his own CrossFit gym in the future. He is gaining experience necessary for him to be successful in running his own business. Staci and I are pleased to be able to help him in his quest.

Patrick will be helping run our gym in July, assisting Kate Rawlings while Staci and I are on vacation and by himself while we are all in California with Kate as she competes for the title of the "Fittest Woman on Earth" in the 2010 CrossFit Games.

Membership Waiting List for 5:00P.M. & later workouts

We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details. Thanks to everyone for helping us grow this fantastic community.

CF Cleveland's Organic Produce Co-Op - every Wednesday

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit News and Updates - 05/21/10

2010-08-13T13:56:00.002-04:00

In case you haven't heard, we have big news about one of our own. Kate Rawlings qualified to compete in the 2010 CrossFit Games to be held outside Los Angeles, CA this summer. She is one of only 50 women in the world to qualify for this event.

A bunch of us traveled to Logan, OH two weekends ago to watch her compete in the CrossFit Central East Regional Qualifier put on by Rogue Fitness. In addition to Staci, Jessie and myself, Kate's parents Bill and Rita, Wayne, Tricia, Ryan, Cassie, Jillian, Kevin and Larry turned out to cheer her on. Many others from the local affiliates Crossfit Legacy, CrossFit CLE and The CrossFit Box rooted her on as well.

Kate has been training with us from the very beginning, starting with the free workouts in the Metroparks long before we opened the box. Kate found us early on, as did Troy, Cassi and Scott. That was three years ago this month. You can read more about her journey on her blog, www.katerawlings.com

Have a slow afternoon? Here are a bunch of videos to kill some time.

Kate Rawlings - Day 1 Crossfit Regional Qualifier

Kate Rawlings - Day 2 Crossfit Regional Qualifier

Tire Flips from last Saturday's CrossFit Workout

Justin doing one-arm tire flips -Look ma, one arm!

Sue and Alison flipping the tire last night - girls flipping tires

I'm caught up posting the results from this week's workouts on the website, you can find them here on our CrossFit Workout of the Day Page. You can find even more NEW pictures loaded on our CrossFit Cleveland Fan Page here. You do not need to log in or have a Facebook account to view this page.

Learn more about the Crossfit Games.

Memorial Day Workout - Revised schedule

We will be open for one group workout at 9:00am on Memorial Day, Monday May 31st, 2010. For those of you die-hard CrossFitters, Kate Rawlings will be hosting this single WOD with doors opening at 9:00am. Please be there on time or risk a chance at only being able to watch.

We will be open normal hours on Saturday May 29th, including the 11:00am Basic Intro Workout.

We wish all of you a safe and happy holiday and hope to see you often this summer.

Membership Waiting List for 5:00P.M. & later workouts

We're growing steadily and have reached capacity during the 5:00pm, 5:30pm, 6:00pm and 6:30pm workouts. We have started a waiting list for new members who wish to workout after 5:00pm. New members are able to attend any of the morning workouts and the 4:00pm and 4:30pm workouts Monday through Thursday. Existing members will be able to attend any workouts they choose as long as their membership remains current. It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.

We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details. Thanks to everyone for helping us grow this fantastic community.

CF Cleveland's Organic Produce Co-Op

Staci and Tricia go down to the Cleveland Food Terminal every other week and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50. The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com.

The next trip will be the week of May 24th. Staci will announce the exact day by Monday.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Skip Chase of Mount Baker CrossFit, Olympic weightlifting coach Mike Burgener and Jeremy Thiel of CrossFit Central are all very respected members of the CrossFit community. They are all big fans of Advocare products, mainly because they work. When we learned that these three guys were involved, we agreed to take a closer look. We feel it an obligation to bring our members anything that can improve their results. Advocare happens to fit in perfectly. Hardly a sell-out as some label it.

Many other top Crossfit gyms endorse and use Advocare products. This stuff really helps, and everything comes with a 100% money-back guarantee. You can even bring back a completely empty container and tell us you didn't like it and you get your money back. That's a pretty impressive guarantee.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

Crossfit News and Updates - 05/06/2010

2010-05-06T13:13:00.000-04:00

CrossFit Cleveland
May 6, 2010

I guess people do actually read this email because we had a whole bunch of people stop in last week and join. So many in fact that we have reached our capacity for the afternoon and evening workouts and are starting a P.M. workout waiting list for new members who join after today, 5/6/2010. You can see more details below. Current members are still able to attend any of workout times, A.M. and P.M., as long as their membership does not lapse.

Thanks to Ron and Dan for bringing us a couple big truck tires to flip and beat on with our new sledgehammers. We also just got over 500 sq. ft. of Zebra grappling mats. Everyone loves pictures so I posted a bunch of new workout photos on our CrossFit Cleveland Fan Page here. You do not need to log in or have a Facebook account to view this page.

Closed Saturday May 8th

FYI - The gym will be closed Saturday May 8th as we travel to Logan, OH to support Kate Rawlings at the CrossFit Games Regional Qualifier. 30 men and 30 women will be competing to earn a place at the Crossfit Games competition in California this summer. Only 3 men and 3 women will advance from this regional event. Learn more about the Crossfit Games.

Membership Waiting List for P.M. workouts

We're growing steadily and have reached capacity during the afternoon/evening workouts. We have started a waiting list for new members (who join after today) who wish to attend the P.M. workouts. New members are able to attend any of the morning workouts and will be placed on a waiting list for attending P.M. workouts until a spot opens for them. Existing members will be able to attend any workouts they choose as long as their membership remains current. It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.

If you've taken the past couple/few months off, this might be a good time to get back in before the waiting list starts tomorrow. You can register on online payments page of our website here.

We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details. Thanks to everyone for helping us grow this fantastic community.

CPR Certification Class Monday May 17th at 7:00pm

Staci has scheduled an Elyria Fireman to hold a CPR Certification course at CrossFit Cleveland on Monday May 17th at 7:00pm at the gym. It will last approximately 2 hours. Please let Staci know if you want to attend, or put your name on the sign-up sheet at the gym The cost is $35 and the certification is valid for 2 years. There are a limited number of spots and payment is needed to reserve your place. You can email Staci at staci@crossfitcleveland.com or see her at the gym if you have any questions.

This class is open to anyone, not just gym members.

CF Cleveland's Organic Produce Co-Op

The next trip will be the week of May 10th. Staci will announce the exact day by Monday.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Our morning trainer Kate Rawlings feels the same way. Check out her recent blog post at her Killer Fitness Blog, and while you are there read all about her training for the CrossFit Games qualifiers.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit Cleveland Fitness News and Updates

2010-04-29T11:25:00.004-04:00

Here's what up this week...

> My ramblings
> Gym closed Saturday May 8th
> Membership waiting list to start in May
> CPR Certification May 17th
> the next food co-op is next week

We like to ask new people what caused them to come in and get started with us. We hear all sorts of reasons but one thing always seems to come up - they say they've either been driving by the place or reading our emails/website for the past 6-12 months, some even longer. I think Jillian still has the record, reading these emails for 2 years before peeking her head in the door. That was some time late last summer. She works out 4 or 5 times a week now, and joins Killer in her Crossfit Games training workouts a couple mornings per week. Who knows what she would be doing these days if she had just kept reading the emails and stayed at home. Certainly not 100 pullups in a workout like she can do now, that's for sure.

When I ask people what took them so long to come in, I hear things like "I was scared" or "it's really intimidating to start" or "I didn't think I could do this". Those are all valid feelings. You should be a little scared, and yes it is intimidating, and maybe you don't have enough reasons or have what it takes to work this hard. Crossfit training is tough, but it's totally doable by damn near anyone. People figure that out right away once they start. They learn how we can modify and scale various exercises for anyone. They learn the proper way to exercise with intensity and purpose. They get results they never thought possible.

The greatest benefit I see in most people is not physical though, it's increased confidence. Our people look and feel stronger, healthier, fitter, etc. but more than anything, they are more confident in themselves and their abilities than they were when we first met them - every single one of them.

So think of that the next time you pass us by for the 100th time and wish you had the nerve to stop in. What are you missing? It's really not that hard to find out.

Watch and listen to what our people say in our "What is Crossfit" video on our - CrossFit - How to get started page

Closed Saturday May 8th

Membership Waiting List to start in May

We're growing steadily and quickly approaching membership capacity during the afternoon/evening workouts. When we reach capacity, we will begin a waiting list for new members who wish to attend the P.M. workouts. New members will be able to attend any of the morning workouts and will be placed on a waiting list for attending P.M. workouts until a spot opens for them. Existing members will be able to attend any workouts they choose as long as their membership remains current. It's important to know that if you take a month or two off, you will be subject to the waiting list upon your return.

If you've taken the past couple/few months off, this might be a good time to get back in before the waiting list starts. You can register on online payments page of our website here.

We do have expansion plans in the works that include additional workout times and more space. Please stay tuned for details. Thanks to everyone for helping us grow this fantastic community.

CPR Certification Class Monday May 17th at 7:00pm

This class is open to anyone, not just gym members.

CF Cleveland's Organic Produce Co-Op

The next trip will be the week of May 3rd. Staci will announce the exact day by this weekend. Pick-up will be either Tuesday 5/4 or Wednesday 5/5.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Our morning trainer Kate Rawlings feels the same way. Check out her recent blog post at her Killer Fitness Blog, and while you are there read all about her training for the CrossFit Games qualifiers.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

Crossfit Cleveland - Workout news and updates

2010-04-15T10:48:00.002-04:00

If you're having trouble viewing this post click here

We've been running a lot more the past couple weeks and I have to say I kind of like it. Pause, gasp, pause again...did I really say that? I hate running, well I used to anyway. I've noticed that as I have gotten stronger, my running has improved dramatically. I've been on heavy dose of back squats lately, which is the only thing I'm doing differently and I think it's helping my running. Not to mention I'm running more than I ever used to.

It's just one of the tenets of CrossFit, we do what we suck at and/or hate to do. That's just how you get better. The benefit is that you increase your overall fitness level by working on the chinks in your armor. I've always hated running and thrusters, and sucked at pullups. I've gotten much better at pullups, 22 now. Thrusters don't knock me dead like they used to and now the running is pretty tolerable. Why, because I stopped avoiding all three and forced myself to do way more than I wanted to over the past few months. If you are guilty of avoiding certain workouts because of what's in them, start taking them on with a new attitude, do what you suck at.

Try these. Here is a video of the v-sit square-off between Kate Rawlings, Scott Morris and Hank Kelm during our recent Crossfit Gymanstics Certification Seminar. V-Sits at CF Cleveland

New daily updates on our workout page

FYI- We started posting a picture of the whiteboard showing workout results on our 'Workout of the Day page on our website. You can check to see the times for the morning and evening workouts. We post a workout six days per week on our site so that anyone can follow along with our programming whether they workout with us or at their own gym. The Crossfit community believes is sharing and this is one way we do that.

We also post a lot of photos on our Facebook Fan Page. You can view it even if you don't log into Facebook, here's the link for CrossFit Cleveland on Facebook If you are on Facebook, help us tag some of the people in the photos.

Crossfit Executive Fitness Starter Programs for April

There are several sessions starting later in April. Register now to reserve your spot.

Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am,
starting Tuesday 04/20/10

Group 2: Mon/Wed/Fri at 6:30am , starting Monday 04/19/10

Group 3: Mon/Wed/Fri at 7:30am , starting Monday 04/19/10
Group 4: Mon/Wed/Fri at 9:30am , starting Monday 04/19/10
Group 5: Mon/Wed/Fri at Noon, starting Monday 04/19/10

You can read more about, register and download a flyer for our Executive Fitness Starter Programs in April on our website here

CPR Certification Class Monday May 17th at 7:00pm

CF Cleveland's Organic Produce Co-Op
Staci and Tricia go down to the Cleveland Food Terminal every other week and purchase organic fruits and vegetables by the case. They get a boat load of food for not a whole lot of money, then they split it all up into 6 equal shares. They spend $300 total, making each 'share' cost $50. The minimum buy-in is $25 for 1/2 share of produce. If you are interested, please add your name to the sign-up sheet at the gym or email staci@crossfitcleveland.com.

The next trip will be on Tuesday April 20th and shares will be available for pickup from 4:00pm-7:00pm that day. Staci needs to have payment by Saturday April 17th. We had a wait list for the last delivery so don't delay if you want in.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

Member Spotlight - You could be next!

Please give me some input on who you would like to learn more about. I'll be adding a new Member Spotlight person in the next newsletter. Someone old, someone new, someone borrowed, someone blue...just let me know who!

Advocare products

Staci and I are starting to get picked on for being 'crack' pushers. The fact is the Advocare products we're carrying really work and people are loving their results. Never before have we considered offering supplements because we never knew which brands worked and which were just scams. Advocare works.

Kate Rawlings now feels the same way. Check out her recent blog post at her Killer Fitness Blog, and while you are there read all about her training for the CrossFit Games qualifiers.

Many of the top Crossfit gyms endorse and use Advocare products. This stuff really helps, and everything comes with a 100% money-back guarantee. You can even bring back a completely empty container and tell us you didn't like it and you get your money back. That's a pretty impressive guarantee.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit Cleveland Fitness News and Updates (03/25/10)

2010-03-25T12:56:00.002-04:00

CrossFit Cleveland
March 25, 2010

Chris H. came up with another idea for a T-shirt slogan that was pretty good. "CrossFit, you just wouldn't understand". Unless you've experienced the results from doing CrossFit workouts, you won't have any clue why so many people are hooked on the program. It's not just the results you get in terms of strength, stamina, endurance, balance, etc., it's about learning that you can do things you never thought you could do. It's about thinking you'll never get through something and then all of a sudden, you've done it. You pushed through pain, fear, doubt, weakness and all sorts of other emotions that hit you during a workout, but in the end you got it done. Sort of like everyday life stuff, huh?

CrossFit makes you better outside the gym. You learn to do things properly, face your fears, and to not give up. It sounds odd that doing crazy-hard workouts will make you better at facing all sorts of life's challenges, but it does. Are the workouts hard? Yes, but only as hard as you make them. You can't get results if you don't push yourself. Our job is to teach you how and make sure you don't get hurt in the process.

I read a quote from a local self-proclaimed fitness expert last week, "No form of exercise should be punishing. This is counterintuitive (sic) to what you are trying to do for your body and actually sends a stress signal." While this person's clients may be healthy from excellent nutritional counseling, their bodies are most likely weak and fragile. Our clients, young and old, are strong and getting tougher than nails.

You might think I'm preaching, but I don't mean to. I'm sharing what I see in our little world of Crossfit training. I constantly watch people, lots of people, change the entire direction of their lives doing this shit. It's amazing. Yes, it's hard. Yes, it's scary. And yes, it will make you perform better at just about anything in your life. Okay, my glass of kool-aid is empty, nuff said.

New daily updates on our workout page

FYI- We started posting a picture of the whiteboard showing workout results on our 'Workout of the Day page on our website. You can check to see the times for the morning and evening workouts. We post a workout six days per week on our site so that anyone can follow along with our programming whether they workout with us or at their own gym. The Crossfit community believes is sharing and this is one way we do that.

We also post a lot of photos on our Facebook Fan Page. You can view it even if you don't log into Facebook, here's the link for CrossFit Cleveland on Facebook If you are on Facebook, help us tag some of the people in the photos.

Crossfit Executive Fitness Starter Programs for April

There are several sessions starting later in April. Register now to reserve your spot.

Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am,
starting Tuesday 04/20/10

Group 2: Mon/Wed/Fri at 6:30am , starting Monday 04/19/10

Group 3: Mon/Wed/Fri at 7:30am , starting Monday 04/19/10
Group 4: Mon/Wed/Fri at 9:30am , starting Monday 04/19/10
Group 5: Mon/Wed/Fri at Noon, starting Monday 04/19/10

You can read more about, register and download a flyer for our Executive Fitness Starter Programs in April on our website here

CF Cleveland's Organic Produce Co-Op

Thanks to Christine for teaching Staci how to start and run our very own Organic Produce Co-Op. See Staci for all the details but here's the scoop in a nutshell.

The next trip will be on Tuesday April 6th and shares will be available for pickup from 4:00pm-7:00pm that day. Staci needs to have payment by Saturday April 2nd. We had a wait list for this week's delivery so don't delay if you want in.

You can see a few pictures of the past couple batches of food here on our Organic Food Co-op post on our website.

CPR Certification Class in April

Staci has arranged to have an Elyria Fireman teach a CPR Certification course at CrossFit Cleveland on a Saturday in April on a date not yet picked. It will start at noon and last approximately 2 - 3 hours. Once we get at least ten people interested, we will pick the date. Please let Staci know if you want to attend, or put your name on the sign-up sheet at the gym The cost is $35 and the certification is valid for 2 years.

Member Spotlight - You could be next!

Free Crossfit "Out-of-Work" Workout - Monday 3/29 at 11:00am
These weekly workouts are free for anyone currently unemployed and actively seeking a new job. They can help people feel better and energize them in their job search. There is absolutely no cost or obligation to attend.

We are having another workout on Monday 3/29/10 at 11:00am. Pre-registration is necessary and there is a limit of 15 people. You can read more and find a link to the registration page here CrossFit "Out-of-Work" Workouts. Please share this with anyone you think might be interested.

We are encouraging all CrossFit gyms around the country to hold similar free workouts for people who are in transition. CrossFit CEO and Co-Founder Greg Glassman liked this idea enough to give me the mic for a brief moment to share it with the crowd at last month's CrossFit Affiliate Gathering in Miami Beach. If you belong to CrossFit gym, please encourage the owners to consider this.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit Exercise, Fitness News and Updates

2010-03-02T13:56:00.000-05:00

CrossFit Cleveland
March 2, 2010

The Executive Fitness Starter Programs that begin next week are filling up fast, except for the new 9:30am MON/WED/FRI group. To help get this new time slot filled up, we are offering a '2-for-1" Special for anyone who signs up before this Saturday or until it sells out. See below for more details.

This is the weekend of the much anticipated CrossFit Games Sectional Qualifiers at the Arnold Sports Festival in Columbus, OH. Several of our athletes will be competing for a spot in the Regional Qualifiers to be held in May, and a couple more are doing it just for the experience. Crazy kids! We hope to see many of you there. Let me know if you are interesed in attending and maybe I can hook you up with others to share the ride.

One of our newer members, Carlo, will be competing in one of the Jiu Jitsu tournaments. He's a blue belt in BJJ under Royler Gracie and Donald Park. For those of you unfamiliar, earning a BJJ blue belt takes 2-3 years of very hard training - they don't hand those out for just showing up. Good luck Carlo.

Check out all the action at the Arnold Website. You can read about Kate Rawlings' training for this competition, and for life in general, at her awesome blog, Killer CrossFit-ness

We post a lot of photos on our Facebook Fan Page. You can view it even if you don't log into Facebook, here's the link for CrossFit Cleveland on Facebook

Crossfit Executive Fitness Starter Programs for March

There are several sessions starting the first week of March. Register now to reserve your spot.

Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am,
starting 3/09/10 - SOLD OUT on 2/09- Thanks!

Group 2: Mon/Wed/Fri at 6:30am , starting Monday 03/08/10

Group 3: Mon/Wed/Fri at 7:30am , starting Monday 03/08/10
Group 4: Mon/Wed/Fri at 9:30am , starting Monday 03/08/10 **2-for-1 deal**
Group 5: Mon/Wed/Fri at Noon, starting Monday 03/08/10

You can read more about, register and download a flyer for our Executive Fitness Starter Programs in March on our website here

We are offering a 2-for-1 deal to fill the new 9:30am Monday, Wednesday, Friday time slot. If you sign up online, indicate the name of the person who will be joining you. You will receive a confirmation that the two of you are registered for this program at the special 2-for-1 rate.

Free Crossfit "Out-of-Work" Workout - Monday 3/8 at 11:00am
These weekly workouts are free for anyone currently unemployed and actively seeking a new job. They can help people feel better and energize them in their job search. There is absolutely no cost or obligation to attend.

We are having another workout on Monday 3/08/10 at 11:00am. Pre-registration is necessary and there is a limit of 15 people. You can read more and find a link to the registration page here CrossFit "Out-of-Work" Workouts. Please share this with anyone you think might be interested.

We are encouraging all CrossFit gyms around the country to hold similar free workouts for people who are in transition. CrossFit CEO and Co-Founder Greg Glassman liked this idea enough to give me the mic for a brief moment to share it with the crowd at last month's CrossFit Affiliate Gathering in Miami Beach. If you belong to CrossFit gym, please encourage the owners to consider this.

Member Spotlight - Christine Mauersberger

I heard about CrossFit in March last year and thought this type of exercise was not for me: an overweight woman, approaching 50. I wasn't always heavy, however, I had gotten into a tough spot with a huge weight gain in my late 40's. So I thought, why not just do it?

I started with the Executive Fitness Program in April 2009 & have been a regular member since September working out at least 4x/week. I've encouraged several friends to join and they're just as hooked on CrossFit as I am.

Every aspect of CrossFit has helped me dial-back the weight gain and restore my overall health and happiness: from the expert coaching of Bill and Staci to the commitment members have for each other's success.

Click here to read the rest and see Christine's 'Before & Now" pictures. She's says the 'After' pictures later this year will be even better!

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Nothing To Do With Fitness

For those of you who like a good party, I've got one for you. The Westlake/Bay Village Rotary Club is having its annual Reverse Raffle & Silent Auction on Saturday March 6th, 2010 at Lakewood Country Club. All money raised goes to charitable causes both locally and abroad.

At first glance you might think it's a bit pricey, but it's really not when you consider what you get. Dinner for two and all the trimmings at a private country club, music, dancing and, get this, an open bar all night with top shelf booze. Have you seen the drinks they pour at Lakewood C.C.? Big! You also get one ticket on the main board to win $2,000, plus there are a bunch of other prizes.

Pat Graham is the Rotary Club's President and chairman of this event. Let's get a group together and run up his bar tab!

Event Details

When:    Saturday, March 6, 2010 6:30 to midnight?
What:     Reverse Raffle - $2,000.00 Grand Prize and $2,800.00 total
              Cash Prizes plus a Silent Auction
Where:    Lakewood Country Club, 2613 Bradley Road, Westlake, OH
Cost:    $175 per couple, includes dinner and open bar all night
Why:      Your support allows them to continue their mission of giving.

Two additional ways to help:

Program Ads: Only $100 page, $50 half page and $25 for a ¼ business card ad!

Silent Auction Items: You can help by donating a Silent Auction Item that will be publicized in our program and on-line. (Minimum value $50).
Please let me know if you'd like to attend the party, place and ad in the program and/or donate an item for the Silent Auction, Thanks!

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

Crossfit Fitness News and Updates - February 11, 2010

2010-02-11T12:16:00.002-05:00

CrossFit Cleveland
February 11, 2010

A quick reminder that CF Cleveland will be closed this weekend due to the CrossFit Gymnastic Certification Seminar.

For members, we will be having a single workout before the seminar gets underway. Warm-up starts at 7:15am and the workout starts at 7:30am sharp. Please don't arrive late or you'll just be able to watch, no exceptions. We need the gym cleared by 8:15am to make way for seminar sign-ins.

There won't be a 11:00am Basic Intro Workout for non-members this Saturday, but we'll be back on our normal Saturday schedule next week.

You can read more about the Gymnastic Seminar down below, along with NEW info on the next series of Executive Fitness Starter Programs beginning in March, our new free "Out-of-Work Workouts, a new Family Membership option and a cool article about CrossFit training that ran in the Wall Street Journal last week.

BTW- I added a video of Russ doing a muscle-up and a bunch more stuff on our Crossfit Cleveland Facebook Fan Page, check out the pictures and tag people if you know them. You don't have to have a Facebook account to view these pictures.

My friend Kip Marlow sent me this link to an article and video about a wounded Marine who continues to use CrossFit training, take a look here Crossfit in the Wall Street Journal

Crossfit Executive Fitness Starter Programs for March

There are several sessions starting the first week of March. Register now to reserve your spot.

Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am,
starting 3/09/10 - SOLD OUT on 2/09- Thanks!

Group 2: Mon/Wed/Fri at 6:30am , starting Monday 03/08/10

Group 3: Mon/Wed/Fri at 7:30am , starting Monday 03/08/10
Group 4: Mon/Wed/Fri at 9:30am , starting Monday 03/08/10
Group 5: Mon/Wed/Fri at Noon, starting Monday 03/08/10

You can read more about, register and download a flyer for our Executive Fitness Starter Programs in March on our website here

Free "Out-of-Work" Workouts - NEW
We held our first CrossFit "Out-of-Work" Workout this past Monday at CF Cleveland. We had five people attend and about a dozen more respond with interest in future workouts.

These workouts are free for anyone who is currently unemployed and actively seeking a new job. They can help people get in better shape and energize them in their job search. There is absolutely no cost or obligation to attend.

We are having another workout on Monday 2/15/10 at 9:00am. Pre-registration is necessary and there is a limit of 15 people. You can read more and find a link to the registration page here CrossFit "Out-of-Work" Workouts. As of right now there are 11 spots remaining.

We are encouraging all CrossFit gyms around the country to hold similar free workouts for people who are in transition.

New Family Membership option - 2 workouts per week each
We've just added a new Family Workout Package that allows you and your family members to attend up to two workouts each per week. See our CrossFit Cleveland Rates and Payment page for details

Additional family discounts are available - please inquire if you are interested.

Member Spotlight - Christine Mauersberger

Click here to read the rest and see Christine's 'Before & Now" pictures. She's says the 'After' pictures later this year will be even better!

CrossFit Gymnastic Certification Seminar in February
We're excited to be hosting a CrossFit Gymnastics Certification Seminar on February 13th and 14th at CrossFit Cleveland. It is both for trainers and people interested in learning more about performing and teaching the gymnastic movements that we use in our workouts.

This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.

We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

Nothing To Do With Fitness

Pat Graham is the Rotary Club's President and chairman of this event. Let's get a group together and run up his bar tab!

Two additional ways to help:

Program Ads: Only $100 page, $50 half page and $25 for a ¼ business card ad!

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

CrossFit Cleveland Fitness News and Updates - 01/28/2010

2010-01-28T13:54:00.000-05:00

CrossFit Cleveland
January 28, 2010

It seems like a lot of people like the earlier afternoon hours on Tuesdays, Wednesdays and Thursdays. It has really helped eliminate the congestion that we were having between 5:30pm and 6:00pm recently. The doors open at 4:00pm on Tue/Wed/Thur, stop in and check out the early crowd.

Please don't miss a few new items down below, a new member spotlight, Member Benefit Card, the Tuf-Chick event on Saturday, and the Westlake/Bay Village Rotary Club's Reverse Raffle announcement.

** Please note that we will be closed Saturday February 13th due to the CrossFit Gymnastic Certification Seminar being held at the gym. See the info below if you are interested in signing up for the cert.

I shot a quick video yesterday when Kate Rawlings was working out. It's posted on our website and titled it "Don't do this at a Globo gym, or they'll kick you out" Check it out and share it with your friends if you like it. Let's make this video go viral on the net. Kate Rawlings Crossfit Video

BTW- I keep adding more new pictures on our Crossfit Cleveland Facebook Page, check them out and tag people if you know them. You don't have to have a Facebook account to view these pictures.

I'm also giving our website a little makeover. Keep an eye on it during the next couple weeks and let me know what you think ---> Crossfit Cleveland website.

Something New - Member Benefit Card

*** Staci and I have a new "Member Benefit Card" in the works and should have it rolling by early next month. Local businesses will be offering CrossFit Cleveland members special discounts - just for us. We'll be posting a list of all deals/discounts on the board at the gym and on our website. We'll be printing Membership Cards that you will need to show in order to get the discounts.

The first local merchant to make this list is the West End Tavern on Detroit. They have a $1 draft special on Miller Lite for our members every Monday night starting at 6:00p.m. Let's see if we can fill up their place with a bunch of CrossFitters after the 5:30pm workout this Monday, Feb 1st. West End's Co-Owner and CF Cleveland member Bob Shepherd says they'll also come up with some sort of appetizer special starting the following week. More details to follow. Thanks Bob!

Day: Monday 2/1/2010 and every Monday until they kick us out!
Time: 6:00pm-8:30pm
What: $1 Miller Light Draft Special
Where: West End Tavern, 18514 Detroit Ave. Lakewood, Ohio 44107

**For now, just tell them you are a member of CrossFit Cleveland for the deal. We'll have Membership Cards printed next month along with the list of local deals.

If you know of any local businesses who are interested offering our members a special discount, please have them contact me. I have several inquiries already from local salons, massotherapists and bars/restaurants. The more the merrier, send them our way.

Member Spotlight - Christine Mauersberger

Click here to read the rest and see Christine's 'Before & Now" pictures. She's says the 'After' pictures later this year will be even better!

Tuf-Chik rep coming to CF Cleveland Saturday morning 1/30

Cat Zohar from Tuf-Chik will be showing off their line of workout clothing for both woman and men this Saturday, January 30th, from 9:00am until 11:00am. Stop in and see what she has to offer, it's pretty cool stuff.

Tuf-Chik recently chose to sponsor Kate Rawlings during her CrossFit Games competitions. She'll be sporting their wares at the Crossfit Games Sectional Qualifiers held at the Arnold Classic in Columbus the first weekend in March and again in May at the Regional Qualifiers.

If you order something on Saturday, you will save shipping charges and get our CrossFit Cleveland logo printed or embroidered at no extra charge.

You can see their goods on their website, http://www.tufchikgear.com/

You can follow Kate's training on her blog at "Killer" CrossFit-ness

Advocare products

Many of our members are really enjoying the new Advocare products we are carrying at the gym. Spark, O2 Gold and their Meal Replacement Shakes seem to be the most popular so far. The Arginine Extreme is quickly becoming the favorite pre-workout drink.

In addition to Spark, Staci has been using Catalyst and ThermoPlus, and has recently started using the Arginine Extreme. The Catalyst is said to preserves and helps tone muscles during exercise and the ThermoPlus helps stimulate metabolism. The Arginine Extreme supports muscle tolerance and endurance and the O2 Gold enhances your body's use of oxygen.

I've been combining the O2 Gold with Arginine prior to workouts for the past two weeks and definitely notice the difference during hard workouts. Kate now takes O2 Gold with Arginine about a half hour before every workout. She says it makes her feel like she can run through a brick wall. I think Advocare should put her in a commercial with that line!

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

CrossFit Gymnastic Certification Seminar in February

We're excited to be hosting a CrossFit Gymnastics Certification Seminar on February 13th and 14th at CrossFit Cleveland. It is both for trainers and people interested in learning more about performing and teaching the gymnastic movements that we use in our workouts.

This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.

We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.

Nothing To Do With Fitness

Pat Graham is the Rotary Club's President and chairman of this event. Let's get a group together and run up his bar tab!

Two additional ways to help:

Program Ads: Only $100 page, $50 half page and $25 for a ¼ business card ad!

New Expanded Hours

We are now staying open later in the mornings and opening earlier in the afternoons. We will be open until 7:30am during the week and will be opening at 4:00pm on Tuesdays, Wednesdays and Thursdays. Here is a list all of our workout times:

Mornings: Monday-Friday - 5:00am, 5:30am, 6:00am & 6:30am

Monday afternoon - 5:30pm (just one workout on Monday afternoons)

Tues-Thurs - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm & 6:30pm

Saturday - 8:30am, 9:30am 10:00am & 10:30am (Closed Saturday 2/13)

Saturday - 9:00am Basic Group Workout-First 3 visits FREE

***** The Saturday Basic Group Workout will be moving to 11:00am starting in February and there will not be a Basic Group Workout Saturday 2/13.

Shoes - Please bring 'em dry!

Please bring a dry pair of shoes to workout in. We would appreciate it if you don't workout in the shoes you wear into the building if it's snowy or rainy outside. Thanks!

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page.

Regards,

BR 440-915-7856 (Cell & Text)

CrossFit Cleveland - RAW Fitness, LLC
www.crossfitcleveland.com
My LinkedIn Profile - http://www.linkedin.com/in/billrussellohio
BR on Facebook = http://profile.to/billrussell/
CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland
Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit Cleveland Fitness News and Updates - 01/22/2010

2010-01-28T10:36:00.000-05:00

CrossFit Cleveland
January 22, 2010

I met a young woman yesterday who told me that her friend just started doing Crossfit in VB and he is totally hooked. Michael D. happened to be in the same conversation and did not seem surprised in the least, probably because he too is totally hooked on CrossFit himself. It seems like people either love this stuff or they hate it. Well, actually many of us love it and hate it, but we're hooked none the less.

Why is that?

One reason people get so into CrossFit is because of the way it makes you feel - outside the gym. It makes you feel like you can do anything. It teaches you how to not give up, to keep pushing through the agony until you finish what you started. To do something you never thought you could do. If you have not experienced this feeling yet, you might think I'm crazy. Ask any Crossfitter about this and their immediate response will most likely be "he's F'in A right".

A long time client and friend of mine told me last year "thanks for putting the 'don't quit' back into me - I haven't felt that way since high school". That is probably one of my favorite thank you's that I've ever received. It told me that it's not about how many pullups or 350lb deadlifts you can do, it's about being better at everything you do outside the gym. That's why we do this stuff.

BTW- I added even more new pictures on our Crossfit Cleveland Facebook Page, check them out and tag people if you know them. You don't have to have a Facebook account to view these pictures.

I'm also giving our website a little makeover. Keep an eye on it during the next couple weeks and let me know what you think ---> Crossfit Cleveland website.

Olympic Lifting Clinic in Wooster, Saturday 1/23/10 (tomorrow)

Kate Rawlings scheduled an Olympic Weightlifting Clinic on Saturday January 23rd at 11:00am with Andrew Durniat, a world class athlete and trainer in Wooster, OH. We have room for two or three people to join us. The cost is $50 each and the clinic will run for at least 2-3 hours. Andrew told Kate that he'll keep teaching as long as we keep working! Brian Yoak of CrossFit Legacy highly recommends Andrew.

If you want to join us, please contact me for more details. We'll be leaving from the gym in Lakewood between 9:15am and 9:45am

Advocare products

Thanks to Jeff Koha for hosting the Advocare product mixer last weekend.

Many of our members are really enjoying the new Advocare products we are carrying at the gym.

My two favorites are Spark, a sugar free long-lasting energy drink and O2 Gold that claims to enhance your body's use of oxygen. The O2 Gold is unbelievably effective. I take it 30-45 minutes before every workout and I noticed a big difference from my very first try. Kate Rawlings and Wayne H. said the same thing. I have also noticed a big improvement in my overall breathing throughout the day. I have allergy-induced asthma that is aggravated during the winter months by the dust that is circulated by the furnace. Since I've been taking the O2 Gold, I no longer have problems breathing in the early morning hours.

If you are interested in learning more about their weight loss and performance enhancing products, ask one of us. You can also learn more about their products online at Staci's Advocare website

CrossFit Gymnastic Certification Seminar in February

We're excited to be hosting a CrossFit Gymnastics Certification Seminar in February at CrossFit Cleveland. It is both for trainers and people interested in learning more about performing and teaching the gymnastic movements that we use in our workouts.

This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.

We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.

New Expanded Hours

We are now staying open later in the mornings and opening earlier in the afternoons. We will be open until 7:30am during the week and will be opening at 4:00pm on Tuesdays, Wednesdays and Thursdays. Here is a list all of our workout times:

Mornings: Monday-Friday - 5:00am, 5:30am, 6:00am & 6:30am

Monday afternoon - 5:30pm (just one workout on Monday afternoons)

Tues-Thurs - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm & 6:30pm

Saturday - 8:30am, 9:30am 10:00am & 10:30am

Saturday - 9:00am Basic Group Workout-First 3 visits FREE

***** The Saturday Basic Group Workout will be moving to 11:00am starting in February

Member Spotlight - Troy Bratz

Troy Bratz, also known as "T-Roy" "Gump" and/or "Forrest", has been with us since the early days of 2007 in the Metroparks. Since then he has become one of the top performers at CF Cleveland. I've included excerpts from the book he sent me the other day! Somehow he forgot to mention he holds the gym records for the number of times attending a Dave Mathews concert, he's over 100.

See and read all about Troy here on the CrossFit Cleveland website.

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page.

Regards,

BR 440-915-7856 (Cell & Text)

CrossFit Cleveland - RAW Fitness, LLC
www.crossfitcleveland.com
My LinkedIn Profile - http://www.linkedin.com/in/billrussellohio
BR on Facebook = http://profile.to/billrussell/
CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland
Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit Cleveland Fitness News and Updates - 01/14/2010

2010-01-28T09:52:00.000-05:00

CrossFit Cleveland
January 14, 2010

There is a saying I learned in martial arts that goes "you can't fake it on the mat". You can talk about all of your training and what you can do but when you get on the mat and the pressure is on your real ability and skill level shows. There's no faking it on the mat.

I think it's also true at CrossFit gyms. Your dedication also shows on the mat. You can't fake that either, not for long anyways. Getting better, in our case increasing our physical work capacity, is all about showing up over and over, practicing, training hard and learning from others.

Getting better also requires that you keep learning. You can learn from people who are better than you and from those who sincerely want to help you. It's fascinating that you can learn from both types of people. Your coach or trainer does not have be able to perform better than you, but he or she needs to be willing and able to teach you and get you to do more than you would without them. It's great if you have a coach who has a list of certifications a mile long and is better than you at everything, but if they don't teach you or care much about helping you improve, what's the point? It's not about us, it's about you and what we can help you to achieve.

As we mentioned in the last newsletter, Kate Rawlings is now a trainer at CrossFit Cleveland. She will be helping Staci and me run the weekday morning workouts. Kate is great at teaching proper technique and pushing you harder than you would push yourself. She is also very passionate about helping you get better results with CrossFit. Staci and I are pleased that she has joined the team at CF Cleveland. Please stop in to meet her and welcome her aboard.

BTW- I have a few new pictures on our Crossfit Cleveland Facebook Page, check them out. You don't have to have a Facebook account to view these pictures.

New Expanded Hours

We will be staying open later in the mornings and opening earlier in the afternoons beginning Monday. We will be open until 7:30am during the week and will be opening at 4:00pm on Tuesdays, Wednesdays and Thursdays. Here is a list all of our workout times:

Mornings: Monday-Friday - 5:00am, 5:30am, 6:00am & 6:30am

Monday afternoon - 5:30pm (just one workout on Monday afternoons)

Tues-Thurs - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm & 6:30pm

Saturday - 8:30am, 9:30am 10:00am & 10:30am

Saturday - 9:00am Basic Group Workout-First 3 visits FREE

Advocare products - Mixer on Saturday 1/16

Jeff Koha, a previous participant in our Executive Fitness Program, has introduced us to Advocare products to help with our health and fitness goals. There will be another "mixer" at the gym on Saturday 1/16/2010 at 10:30am for those of you who want to sample some of the products and learn more. You can also learn more about their health and nutrition products on Staci's Advocare website

Member Spotlight - Troy Bratz

See and read all about Troy here on the CrossFit Cleveland website.

Previous newsletters on our website

You can read all the past email newsletters on our website. I've made a Crossfit Cleveland newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.

That's all for now. You can find all the stuff that used to be down below my signature here on the 'Old Stuff Archive" page.

Regards,

BR 440-915-7856 (Cell & Text)

CrossFit Cleveland - RAW Fitness, LLC
www.crossfitcleveland.com
My LinkedIn Profile - http://www.linkedin.com/in/billrussellohio
BR on Facebook = http://profile.to/billrussell/
CrossFit Cleveland's Fan Page on Facebook at http://www.companies.to/crossfitcleveland
Follow us on Twitter, http://www.twitter.com/CFCleveland

CrossFit Cleveland Fitness News and Updates - "Old Stuff Archive"

2010-01-14T12:55:00.000-05:00

"Old Stuff Archive" I used to have this information at the bottom of each newsletter. Now I'll just inlcude a link to this post. Cheers!
============================

It's hard to believe that two years ago this week we started moving our workouts indoors at our facility on Madison. We officially opened the first week of December 2007, but many of us couldn't wait for George to finish hooking up the lights and painting the walls. We've come a long way since then and we've only just begun to make a difference in improving the health and fitness levels of our community.

Yes, Crossfit is a community. CrossFit is not just a place to go, quietly do your thing, and leave. You can certainly do that if you want to, but you'll miss one of the most powerful aspects of this fitness program created by Greg and Laura Glassman. CrossFit is where you train hard with people you've never met and become connected in an unusual way while you sweat together, swear uncontrollably at times, and high-five each other after you pick yourselves back up off the floor. The bond is unmistakable and very powerful.

Let's all step up our game in 2010. Whether you Crossfit with us, another CF gym, your lame fitness center* or at home - just do it, and make it hard.

*lame fitness center - the ones that want you to pay and never show up, use a row of non-functional machines while offering no instruction unless you buy an additional personal training package, and couldn't give a shit if you get results. And God help you if you drop a barbell or get chalk on the floor.

Here are pictures from our very first indoor Crossfit workout in November 2007.

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.

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.

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.

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 Fitness News and Updates - 12/31/2009

2010-01-14T12:52:00.002-05:00

Happy New Year, we wish all of you a healthy and prosperous 2010.

We're excited to announce that Kate Rawlings will be helping us run the morning CrossFit workouts starting next week. She has been a part of our CrossFit family since the very beginning and is now officially part of the team. Kate is truly dedicated to helping people achieve their fitness goals. She is sure to raise the bar for everyone in terms of intensity and camaraderie. Please come welcome her as our newest trainer at CrossFit Cleveland.

Expanded hours starting in January

We will be staying open later in the mornings and opening earlier in the afternoons beginning Monday. We will be open until 7:30am during the week and will be opening at 4:00pm on Tuesdays, Wednesdays and Thursdays. Here is a list all of our workout times effective Monday 1/4/2010. We are closed this evening and all day Friday and will have normal hours on Saturday 1/2.

Monday-Friday mornings - 5:00am, 5:30am, 6:00am & 6:30am

Monday - 5:30pm

Tues-Thurs - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm & 6:30pm

Saturday - 8:30am, 9:30am 10:00am & 10:30am

Saturday - 9:00am Basic Group Workout-First 3 visits FREE

Advocare products

Jeff Koha, a previous participant in our Executive Fitness Program, has introduced us to Advocare products to help with our health and fitness goals. There will be a "mixer" at the gym on Saturday 1/9/2010 at 10:30am for those of you who want to sample some of the products and learn more.

Shoes - bring 'em dry!

Please bring a dry pair of shoes to workout in. We would appreciate it if you don't workout in the shoes you wear into the building if it's snowy or rainy outside. Thanks!

CrossFit Gymnastic Certification Seminar in February

We're excited to be hosting a CrossFit Gymnastics Certification Seminar in February at CrossFit Cleveland. It is both for trainers and people interested in learning more about performing and teaching the gymnastic movements that we use in our workouts.

This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.

We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.

Crossfit Executive Fitness Starter Programs for January

There are several sessions starting the first week of January. Register now to reserve your spot.

Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am, starting Tuesday 01/05/10 - SOLD OUT- Thanks!

Group 2: Mon/Wed/Fri at 6:30am , starting Wednesday 01/06/10

Group 3: Mon/Wed/Fri at 7:30am , starting Wednesday 01/06/10

Group 4: Mon/Wed/Fri at 9:30am , starting Wednesday 01/06/10

Group 5: Mon/Wed/Fri at Noon, starting Wednesday 01/06/10

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, and $249 if you are repeating the 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 (6max) three days per week, having the entire facility reserved for your group. 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'! Here is a link to an Executive Fitness Program flyer.

Member Spotlight - Troy Bratz

Troy Bratz, also known as "T-Roy", has been with us since the early days of 2007 in the Metroparks. Since then he has become one of the top performers at CF Cleveland. I've included excerpts from the book he sent me the other day! Somehow he forgot to mention he holds the gym records for the number of times attending a Dave Mathews concert, he's over 100.

See and read all about Troy here on the 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)

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

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

It's hard to believe that two years ago this week we started moving our workouts indoors at our facility on Madison. We officially opened the first week of December 2007, but many of us couldn't wait for George to finish hooking up the lights and painting the walls. We've come a long way since then and we've only just begun to make a difference in improving the health and fitness levels of our community.

Yes, Crossfit is a community. CrossFit is not just a place to go, quietly do your thing, and leave. You can certainly do that if you want to, but you'll miss one of the most powerful aspects of this fitness program created by Greg and Laura Glassman. CrossFit is where you train hard with people you've never met and become connected in an unusual way while you sweat together, swear uncontrollably at times, and high-five each other after you pick yourselves back up off the floor. The bond is unmistakable and very powerful.

Let's all step up our game in 2010. Whether you Crossfit with us, another CF gym, your lame fitness center* or at home - just do it, and make it hard.

Here are pictures from our very first indoor Crossfit workout in November 2007.

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

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:

Executive Fitness Starter Program

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.

New Members get one Foundations Class at no charge

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.

CrossFit embroidered apparrel

We also have the original Raw Fitness T-shirt available for $15 each.

Membership rates

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 Fitness News and Updates - 12/10/2009

2010-01-14T12:51:00.000-05:00

We're excited to be hosting a CrossFit Gymnastics Certification Seminar in February at CrossFit Cleveland. It is both for trainers and people interested in learning more about performing and teaching the gymnastic movements that we use in our workouts.

This training seminar is taught by Jeff Tucker and his crew from GSX Athletics. I've had a beer or two with Jeff and have watched him in countless videos - he's great and funny as hell. We are limiting on-line sign-ups to the first 15 people. Please check out the Crossfit Gymnastic Cert registration page for more details. Please let me know if you have any questions about this event.

We are also hosting a CrossFit Endurance Certification Seminar on the last weekend in August. I'll have more details once the registration page is online. Toby Jurging of SPC CrossFit in Hudson is also hosting a CF Endurance Cert in early June in case that better fits your schedule.

Lumberjack 20 Workout

Thanks to everyone who participated in the Lumberjack CrossFit fundraiser last weekend. 16 people took on the grueling workout that included almost two miles of running in sub 30 degree weather. We have raised over $500 so far. I'm not sure how much has been raised world-wide, but my guess would be in the upper tens of thousands of dollars. If you care to add to it, you can find the LumberJack Crossfit donation page here.

I posted pictures on our CrossFit Cleveland fan page, you don't have to have a Facebook account to view them.

Holiday 12-pack Workout Punch Cards are back

We have 12-Pack Workout Punch Cards back again this year. They cost $100 and are good for workouts between January 2nd until July 1st 2010. They are on sale starting today through December 24th. Check our CrossFit Cleveland Rates and Payments page or stop by the gym.

Crossfit Executive Fitness Starter Programs for January

There are several sessions starting the first week of January. Register now to reserve your spot.

Group 1: Tuesdays and Thursdays at 7:15pm and Saturdays at 7:30am, starting Tuesday 01/05/10 - SOLD OUT- Thanks!

Group 2: Mon/Wed/Fri at 6:30am , starting Wednesday 01/06/10

Want to train for the 2010 CrossFit Games - Affiliate Cup?

Just in - the CrossFit Games 2010 website went live today, check it out for all the scoop.

We now have over a dozen people interested in training to prepare for 2010 CrossFit Games Affiliate Cup qualifiers. Team Captains, Killer Rawlings and Troy Bratz, get to decide which team members compete in the different exercises/workouts. That means you don't have be at elite levels for everything, but you have to have a few serious cards in your deck. Plus a shit load of dedication. We are willing to help anyone train for this, as long as they are totally dedicated to putting forth full effort. Half-assed attempts don't qualify.

We'll be having a follow up meeting towards the middle of the month, I'll post the time/date in next week's newsletter. In the meantime, please see me if you want additional information.

Member Spotlight - Troy Bratz

See and read all about Troy here on the 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)

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

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

Let's all step up our game in 2010. Whether you Crossfit with us, another CF gym, your lame fitness center* or at home - just do it, and make it hard.

Here are pictures from our very first indoor Crossfit workout in November 2007.

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

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:

Executive Fitness Starter Program

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.

New Members get one Foundations Class at no charge

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.

CrossFit embroidered apparrel

We also have the original Raw Fitness T-shirt available for $15 each.

Membership rates

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