Tony Budding from CF HQ visited us last week
Thanks to those of you who showed up for last Friday's workout. Tony took videos of our group and interviewed a few people. Hopefully he'll get something posted on the main CrossFit website. There's a video on our website of Tony and Paul working out together, look below for the link.
Paul and Nancy begin CrossFit Kids classes Monday 4/21
CrossFit Kids classes start next Monday April 21st. Classes will be held every Monday and Thursday at 6:15PM. Contact one of us for more information or to register your kid(s). These classes are for ages 5 through 18. We are the first affiliate in Ohio to be certified to run the CrossFit Kids Program.
You can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New pictures and videos of workouts
I put up a bunch of new pictures and have four new videos on our YouTube site,
Tony B. and Paul Z.
Sean working Cleans and the rings
Kettlebell tosses, Jason, Stephen and me
Sue, Pat and John - 150 Thruster Workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
New CrossFit article in Men's Journal
This month's issue contains a great article on CrossFit.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week-maybe)
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Socks or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Hapkido Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
Thursday, May 15, 2008
CrossFit Cleveland fitness news & updates 04/09/08
We will have a CrossFit HQ celebrity at the gym this Friday to workout with our crew. Everyone is invited, come workout or just to watch. Hopefully we'll get some video up on the main CrossFit website. Please let me know if you can come it so I can plan accordingly.
New videos of workouts
I have three new videos on our YouTube site,
Pat and Patrick doing 5x5 Deadlifts
Scott M. doing a muscle-up
Troy's 30th Birthday workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program completed their 10-week program with heavy Deadlifts last Saturday. They all set personal bests. I'll have videos of their lifts online next week.
Here are their results.
Sue I. - age 4x 205lb deadlift
Pat G. - age 56 215lb deadlift - new goal 255lb
John S. - age 56 255lb deadlift
Patrick P. - age 34 300lb deadlift
Way to go kids!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last month in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Socks or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
New videos of workouts
I have three new videos on our YouTube site,
Pat and Patrick doing 5x5 Deadlifts
Scott M. doing a muscle-up
Troy's 30th Birthday workout
You can see all of our pics and videos by clicking on the "Pictures and Videos" link on www.crossfitcleveland.com
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program completed their 10-week program with heavy Deadlifts last Saturday. They all set personal bests. I'll have videos of their lifts online next week.
Here are their results.
Sue I. - age 4x 205lb deadlift
Pat G. - age 56 215lb deadlift - new goal 255lb
John S. - age 56 255lb deadlift
Patrick P. - age 34 300lb deadlift
Way to go kids!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last month in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Socks or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
CrossFit Cleveland fitness news & updates 04/04/08
I finally got around to posting new pictures online. I promise to get a new batch of videos up by this time next week. Click on the "Pictures and Videos" link on our CrossFit Cleveland website to find a link to our Flikr Photo Site. You have to check out our new one-arm pullup champ!
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last week in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program are finishing their punishment this weekend. Sue, Pat, John and Patrick had a grueling schedule for the past ten weeks, having four workouts per week on their to-do lists. I'm proud of their accomplishments and results. They are all still speaking to me which tells me that I did not make it quite hard enough for them. Next time!
We're going to Mullen's for Bloody Marys at 11:00am tomorrow to celebrate with them. Everyone is welcome to join us. Please stop by the gym and/or Mullen's tomorrow morning to congratulate them and hear what they have to say about their CrossFit experience.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit. I have not seen it yet but I hear that it is very favorable. I'll try to have a copy at the gym tomorrow.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week)
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Socks or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
We now have four CrossFit Certified Trainers
Staci received her CrossFit Level I Trainer Certification last week in Virginia Beach. She spent long days listening to lectures and performing lots of hands-on drills learning how to perform and teach the fundamental exercises used in CrossFit workouts. Congratulation Staci, you did a great job!
Greg Glassman was kind enough to let me listen in on a few of his lectures and film Saturday's Fight Gone Bad workout. I'll have video posted next week. Here's a picture of us with Coach Greg Glassman.
Executive Fitness Program - Rotary Challenge
Our four participants in the first Executive Fitness Program are finishing their punishment this weekend. Sue, Pat, John and Patrick had a grueling schedule for the past ten weeks, having four workouts per week on their to-do lists. I'm proud of their accomplishments and results. They are all still speaking to me which tells me that I did not make it quite hard enough for them. Next time!
We're going to Mullen's for Bloody Marys at 11:00am tomorrow to celebrate with them. Everyone is welcome to join us. Please stop by the gym and/or Mullen's tomorrow morning to congratulate them and hear what they have to say about their CrossFit experience.
CrossFit article in Muscle & Fitness Magazine.
This month's issue contains a great article on CrossFit. I have not seen it yet but I hear that it is very favorable. I'll try to have a copy at the gym tomorrow.
Drew T. made a post on the Muscle and Fitness online forum yesterday. Click here to read what he and a lot of others have to say about the article and CrossFit in general. Drew's post is on page 4. You may want to post your own comments and maybe give a shameless plug for CrossFit Cleveland!
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Five lazy guys decide to get back in shape (Next Week)
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 CrossFit Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Socks or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
CrossFit Cleveland fitness news & updates 03/12/08
I'm excited to see the improvement our members are making, especially those in our new Executive Fitness Program. We've had four members of the Westlake/Bay Village Rotary Club participating in a new program we are putting together for people who have realized that they won't get back in shape by themselves.
Pat Graham has not missed a single session in the past eight weeks, including last Saturday morning. To "reward" him for showing up in that snow storm I put him through what was probably his toughest workout yet. Eight weeks ago he would have bet me his car that there was no way he would ever be able to do what he did that morning. Pat, Sue, John and Patrick all say they are seeing results in their strength, coordination and endurance. They feel better and they definitely look better. I'll report some specific results in two more weeks when they complete the program - and some videos too!
Speaking of last Saturday, only four people made it in through the snow storm that morning. My jaw dropped when I saw Mel walk in the door a little before 9:00am, then again a few minutes later when Chuck blew in. Mel came from Solon and Chuck from Twinsburg! I wasn't surprised when Sean showed up. He said that he was planning on driving to my house and dragging me to the gym if he showed up to a locked door on Madison. I don't think he was kidding, I'm glad we were open!
The weather forecast looks good for this weekend so I expect a good crowd this Saturday.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Self Defense Basics Class March 22nd
We are holding our first Self Defense Class Saturday March 22nd from 11:00am-12:30pm. Paul, Nancy and I will demonstrate and teach basic self defense techniques that can be used in real life situations. We include basic blocks and strikes, footwork/stance drills, escapes and defenses from grabs, holds and punches plus a few tricks you'll have to show up to see. If we're lucky, Paul will share some insights from his 16 years experience as a police officer and four years as a United States Marine. Nancy is a red-black belt in Hapkido and currently training to earn her 1st degree black belt this year. Paul is a certified Krav Maga instructor and training along with Nancy to earn his black belt in Hapkido this year also. Yours truly is a 2nd degree black belt in Hapkido.
The cost for this class is $10 for our members and $15 for non-members. Our Unlimited and Platinum members can attend at no charge. Space is limited, please email or call me to reserve your spot.
If you like what you learn in this class, you may want to check out Master Chris Price's Introductory Self Defense Course held at CrossFit Cleveland, see below for more details.
Future Class/Seminar Topics
Please let us know what types of classes or seminars you would like to attend at CrossFit Cleveland. We are planning our schedule for the next few months and would love to hear input from you.
Five lazy guys decide to get back in shape
Last time I wrote about how I started eliminating one bad eating habit at a time. The first step was to write down everything I did and ate then take a look at the list. If you do this, I think you'll be surprised at how easy it is for you to identify one or two big no-nos on your list. Start with those. Eliminate them if you can, or just cut things in half. While you are at it, why not try doubling your physical activity? It's really not that hard. Sticking with it is what is hard.
I think everyone would agree that working out with another person or in a group is more effective than doing it by yourself. Most people would agree that having someone teach you and push you to work harder will get you better results. So working out with a partner or in a group with a coach certainly seems to be the most effective approach to getting in shape. There's no doubt that kickboxing-spinning-jazzercise-type classes work for many people. You show up, do what the trainer does and go home. The problem is that if the trainer doesn't mix up the routine often enough the body adapts and results start to suffer, plus boredom sets in. You usually don't learn any new useful skills either.
When the five of us started our Hapkido training years ago we were told "just show up and do what we tell you". We did and it worked. As we trained we began doing things we never thought we could do. We worked on a lot of the same techniques but there was always something new to keep things interesting. There were black belts who were incredibly skilled and seemed like they could cripple us with their stare, but were able to train together at our own skill level. The advanced students gave us something to work towards and as newer students came in they let us realize how much we had progressed. We not only got in better shape, but we learned valuable skills that will stick with us for a long time.
It's interesting how similar my experience training in Hapkido is with CrossFit. Constantly varied functional movements performed at high intensity. The one advantage CrossFit has is that results come much quicker. You can see for yourself by looking at the gains our members have made in the short time with us. It's really incredible.
Getting back on track, I'll say that the five of us were successful at getting back in shape for a few basic reasons. We sought out someone to help us learn how to add meaningful activity into our lazy lifestyles. We did it as a group to make sure we stuck with it. Plus some/most of us improved our eating habits gradually. We became stronger and more fit while learning new skills that we could use in real life. We didn't just learn how to jump up and down, step or peddle for 45 minutes.
As our training became more advanced the physical requirements increased. I began to look for ways to improve my strength and endurance. I did my own version of interval training pieced together from things I picked up from magazine articles and other people. Two years ago Paul turned me on to CrossFit training and it turned out to be perfect for me. I didn't really 'get it' right away but as I read the crossfit.com site more and more, it all started to make sense. More on that path next time.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
Pat Graham has not missed a single session in the past eight weeks, including last Saturday morning. To "reward" him for showing up in that snow storm I put him through what was probably his toughest workout yet. Eight weeks ago he would have bet me his car that there was no way he would ever be able to do what he did that morning. Pat, Sue, John and Patrick all say they are seeing results in their strength, coordination and endurance. They feel better and they definitely look better. I'll report some specific results in two more weeks when they complete the program - and some videos too!
Speaking of last Saturday, only four people made it in through the snow storm that morning. My jaw dropped when I saw Mel walk in the door a little before 9:00am, then again a few minutes later when Chuck blew in. Mel came from Solon and Chuck from Twinsburg! I wasn't surprised when Sean showed up. He said that he was planning on driving to my house and dragging me to the gym if he showed up to a locked door on Madison. I don't think he was kidding, I'm glad we were open!
The weather forecast looks good for this weekend so I expect a good crowd this Saturday.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Paul and Nancy earn new "CrossFit Kids" certifications
Paul and Nancy really enjoyed the training they received at the first CrossFit Kids Certification Seminar held in California on March 1st and 2nd. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affiliate in the region able to offer this training.
Starting in April we'll be offering classes for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activities again.
For now, you can check out the CrossFit Kids websiteto learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
Self Defense Basics Class March 22nd
We are holding our first Self Defense Class Saturday March 22nd from 11:00am-12:30pm. Paul, Nancy and I will demonstrate and teach basic self defense techniques that can be used in real life situations. We include basic blocks and strikes, footwork/stance drills, escapes and defenses from grabs, holds and punches plus a few tricks you'll have to show up to see. If we're lucky, Paul will share some insights from his 16 years experience as a police officer and four years as a United States Marine. Nancy is a red-black belt in Hapkido and currently training to earn her 1st degree black belt this year. Paul is a certified Krav Maga instructor and training along with Nancy to earn his black belt in Hapkido this year also. Yours truly is a 2nd degree black belt in Hapkido.
The cost for this class is $10 for our members and $15 for non-members. Our Unlimited and Platinum members can attend at no charge. Space is limited, please email or call me to reserve your spot.
If you like what you learn in this class, you may want to check out Master Chris Price's Introductory Self Defense Course held at CrossFit Cleveland, see below for more details.
Future Class/Seminar Topics
Please let us know what types of classes or seminars you would like to attend at CrossFit Cleveland. We are planning our schedule for the next few months and would love to hear input from you.
Five lazy guys decide to get back in shape
Last time I wrote about how I started eliminating one bad eating habit at a time. The first step was to write down everything I did and ate then take a look at the list. If you do this, I think you'll be surprised at how easy it is for you to identify one or two big no-nos on your list. Start with those. Eliminate them if you can, or just cut things in half. While you are at it, why not try doubling your physical activity? It's really not that hard. Sticking with it is what is hard.
I think everyone would agree that working out with another person or in a group is more effective than doing it by yourself. Most people would agree that having someone teach you and push you to work harder will get you better results. So working out with a partner or in a group with a coach certainly seems to be the most effective approach to getting in shape. There's no doubt that kickboxing-spinning-jazzercise-type classes work for many people. You show up, do what the trainer does and go home. The problem is that if the trainer doesn't mix up the routine often enough the body adapts and results start to suffer, plus boredom sets in. You usually don't learn any new useful skills either.
When the five of us started our Hapkido training years ago we were told "just show up and do what we tell you". We did and it worked. As we trained we began doing things we never thought we could do. We worked on a lot of the same techniques but there was always something new to keep things interesting. There were black belts who were incredibly skilled and seemed like they could cripple us with their stare, but were able to train together at our own skill level. The advanced students gave us something to work towards and as newer students came in they let us realize how much we had progressed. We not only got in better shape, but we learned valuable skills that will stick with us for a long time.
It's interesting how similar my experience training in Hapkido is with CrossFit. Constantly varied functional movements performed at high intensity. The one advantage CrossFit has is that results come much quicker. You can see for yourself by looking at the gains our members have made in the short time with us. It's really incredible.
Getting back on track, I'll say that the five of us were successful at getting back in shape for a few basic reasons. We sought out someone to help us learn how to add meaningful activity into our lazy lifestyles. We did it as a group to make sure we stuck with it. Plus some/most of us improved our eating habits gradually. We became stronger and more fit while learning new skills that we could use in real life. We didn't just learn how to jump up and down, step or peddle for 45 minutes.
As our training became more advanced the physical requirements increased. I began to look for ways to improve my strength and endurance. I did my own version of interval training pieced together from things I picked up from magazine articles and other people. Two years ago Paul turned me on to CrossFit training and it turned out to be perfect for me. I didn't really 'get it' right away but as I read the crossfit.com site more and more, it all started to make sense. More on that path next time.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
CrossFit Cleveland fitness news & updates 03/05/08
I ran into someone the other day who told me that he's been thinking about stopping in to see our new gym and giving CrossFit a try. He's been reading our emails and really wants to check us out. My guess is that he never will. I hear that a lot actually. It's really easy for people to put off starting something new, especially a new fitness routine. Heck, I'm one of the best at putting shit off, ask Staci!
Then there are people like Mel. He's been following our emails and website since last year. I guess working out in the Metroparks didn't appeal to him all that much but when he found out we had a new facility he decided to come in. That was in January. He told me that he had not worked out in a while and wanted to get back in shape. We taught Mel our basic exercises and made sure he learned proper form on everything. We scaled his workouts and continued to make them more challenging each time.
Mel is in his fifties. He is retired and lives in Solon. He comes at least twice a week, from Solon! We started slow to build up his physical capacity at his own pace, with a little pushing from us. Now you'll see him doing the workouts right along side Katie and our other top performers. He's made tremendous progress in just two months. He is lighter, stronger and faster. You would be too if you started with Mel.
Paul and Nancy get new "CrossFit Kids" certifications
Paul and Nancy returned from California this week after attending the first CrossFit Kids Certification Seminar. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affililate in the region able to offer this training. Way to go Paul and Nancy!
Soon we'll be offering the new fitness program and class schedules for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activites again.
For now, you can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Starting this week, a copy of our weekly email will be available 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
440-527-0527
Then there are people like Mel. He's been following our emails and website since last year. I guess working out in the Metroparks didn't appeal to him all that much but when he found out we had a new facility he decided to come in. That was in January. He told me that he had not worked out in a while and wanted to get back in shape. We taught Mel our basic exercises and made sure he learned proper form on everything. We scaled his workouts and continued to make them more challenging each time.
Mel is in his fifties. He is retired and lives in Solon. He comes at least twice a week, from Solon! We started slow to build up his physical capacity at his own pace, with a little pushing from us. Now you'll see him doing the workouts right along side Katie and our other top performers. He's made tremendous progress in just two months. He is lighter, stronger and faster. You would be too if you started with Mel.
Paul and Nancy get new "CrossFit Kids" certifications
Paul and Nancy returned from California this week after attending the first CrossFit Kids Certification Seminar. They are among the first group of people in the country to receive the CrossFit Kids Trainer Certification, making us the first CrossFit affililate in the region able to offer this training. Way to go Paul and Nancy!
Soon we'll be offering the new fitness program and class schedules for kids as young as five years old. I'll have more information on that very soon. Maybe we can help end the video game era and get kids to enjoy physical activites again.
For now, you can check out the CrossFit Kids website to learn more about what Jeff and Nikki Martin are doing at their CrossFit affiliate in California.
New CrossFit Beginner's Classes
You can jump right in with the group or start with our CrossFit Beginner classes. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Starting this week, a copy of our weekly email will be available 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
440-527-0527
Thursday, February 21, 2008
Crossfit Cleveland News - February 21, 2008
I usually ask each new visitor how they found out about us and why they decided to show up that day. I get varying answers to the first question but the majority of people say that they've either been watching our website or reading these emails for quite a while but were a little scared or intimidated to come in. Nancy and Staci came up with an idea for a "beginner class" to encourage new people to get started.
They held the first Beginner's Class (details below) this week and it was very well attended. They are having another class tonight at 6:30PM. Please email or call me to register.
New CrossFit Beginner's Classes
Our new CrossFit Beginner's Program is for people who want to work out with us but are a little intimidated by CrossFit style workouts. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
Nuevo Acapulco Friday evening(2/21)
Some of us are meeting at Nuevo tomorrow night to buy Dylon a few drinks before he moves off to SoCal. That's cool guy lingo for Southern California. We're meeting around 7:00pm in the bar. Nuevo Acapulco is on Lorain Road just east of Columbia, next to the Drug Mart.
There won't be a WOD for this event but beware, Katie may dare people into a round of Tabata Shots. I'm not sure what that is but it sounded funny to me!
Please let me know if you are coming so I can try to round up enough seats. We can move to a big table to eat or just hang out in the bar - we'll decide then.
Five lazy guys decide to get back in shape - Continued (Next Week)
Greg Glassman on the intent of CrossFit (from the crossfit.com FAQ)
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
Saturdays are our busiest days
The 9:00-10:00 hour is the busiest time. Members may want to come earlier or later to avoid the crowd. We're open from 8:00am - 11:00am on Saturdays. See below for weekday hours, or check our website.
***Please bring a different pair of shoes to workout in. We've been tracking a lot of slush inside and messing up the mats.
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
They held the first Beginner's Class (details below) this week and it was very well attended. They are having another class tonight at 6:30PM. Please email or call me to register.
New CrossFit Beginner's Classes
Our new CrossFit Beginner's Program is for people who want to work out with us but are a little intimidated by CrossFit style workouts. You will receive personal instruction in a group setting, letting you to ease into CrossFit. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace, then incorporate them into a workout that you can do, but just barely! Before you know it, you'll be ready to tackle the daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays and Thursdays starting promptly at 6:30pm. Normal class fees apply, see below for our membership rates.
Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com
Nuevo Acapulco Friday evening(2/21)
Some of us are meeting at Nuevo tomorrow night to buy Dylon a few drinks before he moves off to SoCal. That's cool guy lingo for Southern California. We're meeting around 7:00pm in the bar. Nuevo Acapulco is on Lorain Road just east of Columbia, next to the Drug Mart.
There won't be a WOD for this event but beware, Katie may dare people into a round of Tabata Shots. I'm not sure what that is but it sounded funny to me!
Please let me know if you are coming so I can try to round up enough seats. We can move to a big table to eat or just hang out in the bar - we'll decide then.
Five lazy guys decide to get back in shape - Continued (Next Week)
Greg Glassman on the intent of CrossFit (from the crossfit.com FAQ)
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
Saturdays are our busiest days
The 9:00-10:00 hour is the busiest time. Members may want to come earlier or later to avoid the crowd. We're open from 8:00am - 11:00am on Saturdays. See below for weekday hours, or check our website.
***Please bring a different pair of shoes to workout in. We've been tracking a lot of slush inside and messing up the mats.
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 Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
Tuesday, February 12, 2008
Crossfit Cleveland News - February 12, 2008
The crowds normally start to thin at fitness centers and gyms about this time of year due to people giving up on their New Year's resolutions, but not at CrossFit Cleveland. Our members are serious about their training and say they enjoy the group environment and personal instruction they get here. We're proud of our members and appreciate their help in building coolest gym in town.
If you haven't been in for a while, stop by and check things out. You can join in and workout or just hang out and watch.
New CrossFit Beginner's Classes
We're starting a CrossFit Beginner's Program this month for people who want to work out with us but are a little intimidated by CrossFit style workouts. You will receive personal instruction in a small group setting in our classroom side of the facility, letting you to ease into our program. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace. Before you know it, you'll be ready to tackle our daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays starting promptly at 6:30pm. Normal class fees apply. Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com We will add additional class days & times as demand increases.
Dylon's heading West
We're all bummed that we are losing Dylon to the fun and sun of Southern Cal. He'll be moving later this month, stay tuned for the date & time of the Margarita Sendoff Party at Nuevo Acapulco. Best of life to you Dylon!
Give us feedback on our new logo!
Take a look at this draft of our new CrossFit Cleveland logo. We love feedback, let us know your thoughts/ideas/comments.
Five lazy guys decide to get back in shape - Continued
I know at least one person is reading this ongoing saga because I got some flack for not sending out an email update last week. Thanks Chuck V., here ya go...
I last wrote about how I lost 30 pounds in approximately 3 months, mainly due to getting off my lazy ass and getting into a serious exercise program. Looking back now I realize that it did not matter what it was that I was doing. The important thing was that it was intense. I had someone pushing me harder than I would have pushed myself. We were smart enough to get a trainer who gave us excellent instruction. We did not have to sign up for any long term contract, we could quit anytime. We all stuck with it because we started training in a group enviroment and no one wanted to be the first to quit. The truth is, it was easy to keep going because we really enjoyed training together. It was partly a social thing and we became better friends while we trained. We asked other friends to join us, some stuck around, and some we never saw again!
Now that I think about it, it sounds a lot like CrossFit training. Personal instruction, intense workouts, pushed hard by others in the group, no contracts, bring your friends, make new friends, love it or hate it.
Anyway, when people ask me about diets I try to keep my mouth shut about specifics. I'm not a dietitian or nutritionalist so I shouldn't give direct advice, but I do know what worked for me and what continues to work today.
I had been on and off the high protein/low carb diet that became hugely popular about 10 years ago. I did not like it because I knew it was not a sustainable diet. Plus it was really suited for an inactive person, not a person training at any level of intensity. I wanted something that would support an active lifestyle and could stick with forever.
I decided that I needed to look at my eating habits to identify a few of the worst factors contributing to my excess weight. I would start by eliminated or cutting back on just a few things instead of turning my whole diet upside down. I wrote down everything I put in my mouth for about a week. It did not take long to see a pattern and give me a couple things to focus on fixing. If memory serves correctly, I changed four things.
First, I had not been eating breakfast. Bad, bad, bad. I thought I'd cut out those calories and force myself to wait until noon to eat anything. Besides, it always seemed that I was hungrier at lunch if I ate breakfast. Then I read somewhere that when you skip breakfast your body goes into starvation mode and begins to burn lean muscle mass. Then when you finally do eat lunch, your body, still in a protective mode, stores as much fat as possible for later use. Needless to say I started eating breakfast everyday.
I had inherited a love for late night eating from my father. One of my favorite snacks started with folding up a piece of hard salami and putting it on a ritz cracker along with glob of mayo and a little of that shake cheese in the green container. Sometimes I would just dunk the ritz cracker into the mayo. I could eat a whole sleeve of those babies in a sitting. I can't say that I gave up this habit completely, but I did cut it down significantly.
Number three was to eliminate sugar, period. It was pretty easy because I did not have much of a sweet tooth, but I did gorge on chocolate chip cookies a few times a week. Sometimes right after I ate a batch of those awesome salami and mayo ritz cracker sammies! Yikes.
The fourth change I made was to reduce my portion sizes. I realized that I always ate every speck of food on my plate, even if I really did not like it! I had a client tell me that he lost something like 100 pounds by simply eating half of what was on his plate, saving the other half to eat a few hours later. I started doing the same thing and I still do it today.
That's it, four things. I still drank with my buddies. I still ate fried foods. I still ate hot dogs and burritos, but only half at a time(the food part anyway). As time went on, I would cut out another bad habit one at a time. I still do this today.
Speaking of today, I've learned a lot more about what works for me now. More on that next time.
Saturdays are our busiest days
The 9:00-10:00 hour is the busiest time. Members may want to come earlier or later to avoid the crowd. We're open from 8:00am - 11:00am on Saturdays. See below for weekday hours, or check our website.
There has been some confusion on Saturday mornings concerning the Free workouts at 9:30am. We hold a free Basic Training Workouts in the Classroom side of the facility (the side with the blue matting). People attending the free workouts are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless they have a membership package or pay the daily fee. Thanks for being respectful of our members.
***Please bring a different pair of shoes to workout in. We've been tracking a lot of slush inside and messing up the mats.
Free Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Membership packages
We have several ways you can join and attend group workouts. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit is GPP
CrossFit is a General Physical Preparedness program. It works to develop all ten of these general physical fitness skills.
1. Cardiovascular/respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance 10. Accuracy
Here is a link to an issue of the CrossFit Journal giving some great information on fitness. The Feature article is titled "What is Fitness". You'll also find more information on the 10 physical skills listed above as well as Crossfit's two other fitness standards. Read more here.
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
If you haven't been in for a while, stop by and check things out. You can join in and workout or just hang out and watch.
New CrossFit Beginner's Classes
We're starting a CrossFit Beginner's Program this month for people who want to work out with us but are a little intimidated by CrossFit style workouts. You will receive personal instruction in a small group setting in our classroom side of the facility, letting you to ease into our program. We scale all exercises to your level of fitness, varying the difficulty to fit your ability. You will learn our basic exercises at your own pace. Before you know it, you'll be ready to tackle our daily posted workouts with our experienced members.
CrossFit Beginner's classes will be held on Tuesdays starting promptly at 6:30pm. Normal class fees apply. Please register for these classes before 5:00pm that day by emailing me at crossfit@billrussell.com We will add additional class days & times as demand increases.
Dylon's heading West
We're all bummed that we are losing Dylon to the fun and sun of Southern Cal. He'll be moving later this month, stay tuned for the date & time of the Margarita Sendoff Party at Nuevo Acapulco. Best of life to you Dylon!
Give us feedback on our new logo!
Take a look at this draft of our new CrossFit Cleveland logo. We love feedback, let us know your thoughts/ideas/comments.
Five lazy guys decide to get back in shape - Continued
I know at least one person is reading this ongoing saga because I got some flack for not sending out an email update last week. Thanks Chuck V., here ya go...
I last wrote about how I lost 30 pounds in approximately 3 months, mainly due to getting off my lazy ass and getting into a serious exercise program. Looking back now I realize that it did not matter what it was that I was doing. The important thing was that it was intense. I had someone pushing me harder than I would have pushed myself. We were smart enough to get a trainer who gave us excellent instruction. We did not have to sign up for any long term contract, we could quit anytime. We all stuck with it because we started training in a group enviroment and no one wanted to be the first to quit. The truth is, it was easy to keep going because we really enjoyed training together. It was partly a social thing and we became better friends while we trained. We asked other friends to join us, some stuck around, and some we never saw again!
Now that I think about it, it sounds a lot like CrossFit training. Personal instruction, intense workouts, pushed hard by others in the group, no contracts, bring your friends, make new friends, love it or hate it.
Anyway, when people ask me about diets I try to keep my mouth shut about specifics. I'm not a dietitian or nutritionalist so I shouldn't give direct advice, but I do know what worked for me and what continues to work today.
I had been on and off the high protein/low carb diet that became hugely popular about 10 years ago. I did not like it because I knew it was not a sustainable diet. Plus it was really suited for an inactive person, not a person training at any level of intensity. I wanted something that would support an active lifestyle and could stick with forever.
I decided that I needed to look at my eating habits to identify a few of the worst factors contributing to my excess weight. I would start by eliminated or cutting back on just a few things instead of turning my whole diet upside down. I wrote down everything I put in my mouth for about a week. It did not take long to see a pattern and give me a couple things to focus on fixing. If memory serves correctly, I changed four things.
First, I had not been eating breakfast. Bad, bad, bad. I thought I'd cut out those calories and force myself to wait until noon to eat anything. Besides, it always seemed that I was hungrier at lunch if I ate breakfast. Then I read somewhere that when you skip breakfast your body goes into starvation mode and begins to burn lean muscle mass. Then when you finally do eat lunch, your body, still in a protective mode, stores as much fat as possible for later use. Needless to say I started eating breakfast everyday.
I had inherited a love for late night eating from my father. One of my favorite snacks started with folding up a piece of hard salami and putting it on a ritz cracker along with glob of mayo and a little of that shake cheese in the green container. Sometimes I would just dunk the ritz cracker into the mayo. I could eat a whole sleeve of those babies in a sitting. I can't say that I gave up this habit completely, but I did cut it down significantly.
Number three was to eliminate sugar, period. It was pretty easy because I did not have much of a sweet tooth, but I did gorge on chocolate chip cookies a few times a week. Sometimes right after I ate a batch of those awesome salami and mayo ritz cracker sammies! Yikes.
The fourth change I made was to reduce my portion sizes. I realized that I always ate every speck of food on my plate, even if I really did not like it! I had a client tell me that he lost something like 100 pounds by simply eating half of what was on his plate, saving the other half to eat a few hours later. I started doing the same thing and I still do it today.
That's it, four things. I still drank with my buddies. I still ate fried foods. I still ate hot dogs and burritos, but only half at a time(the food part anyway). As time went on, I would cut out another bad habit one at a time. I still do this today.
Speaking of today, I've learned a lot more about what works for me now. More on that next time.
Saturdays are our busiest days
The 9:00-10:00 hour is the busiest time. Members may want to come earlier or later to avoid the crowd. We're open from 8:00am - 11:00am on Saturdays. See below for weekday hours, or check our website.
There has been some confusion on Saturday mornings concerning the Free workouts at 9:30am. We hold a free Basic Training Workouts in the Classroom side of the facility (the side with the blue matting). People attending the free workouts are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless they have a membership package or pay the daily fee. Thanks for being respectful of our members.
***Please bring a different pair of shoes to workout in. We've been tracking a lot of slush inside and messing up the mats.
Free Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Training group workout this Saturday morning starting at 9:30am '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.
****** Please remove your shoes before working out on the blue martial arts matting. Sock or bare feet are okay, your choice.
If you show up after 9:30am, you may not join the class in progress. If we have a larger crowd, we may begin a second session immediately following the first. Please be aware that if you are attending the free workout, you are not permitted to use the equipment on the Gym side (the side with the weights and rowers) unless you have a membership package or pay the daily fee.
You'll learn the 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're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Membership packages
We have several ways you can join and attend group workouts. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit is GPP
CrossFit is a General Physical Preparedness program. It works to develop all ten of these general physical fitness skills.
1. Cardiovascular/respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance 10. Accuracy
Here is a link to an issue of the CrossFit Journal giving some great information on fitness. The Feature article is titled "What is Fitness". You'll also find more information on the 10 physical skills listed above as well as Crossfit's two other fitness standards. Read more here.
Special Introductory Self-Defense Course
Master Chris Price of Four Gates Hapkido is offering an introductory course on the basics of karate and street defense at CrossFit Cleveland starting this month. We have flyers at the facility with more details. Email me if you are interested and I will forward you a copy.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available 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
440-527-0527
Subscribe to:
Posts (Atom)