Crossfit Cleveland News and Updates

CrossFit Fundraiser for families of the Ft. Hood tragedy
 

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, they are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

On Saturday December 5th at 10:00am sharp, CrossFit Cleveland will be hosting the Lumberjack 20 WOD for individuals wishing to participate and show their support. Please let me know if you plan on attending so we can be prepared for the crowd. This event will be in addition to the workout of the day for members during our normal Saturday hours of 8:30am until 11:00am. Members are still able to do the regular workout that morning if they choose not to participate in the Lumberjack 20 WOD.

** There are seven 400M runs mixed into the LumberJack 20 Workout, so please dress appropriately.

Here is our official Project LumberJack Crossfit fundraising page. All donations go directly to the cause.  Your support is greatly appreciated.

Ladies Embroidered Sweatshirts, order by Monday December 7th

Staci is putting together an order for Ladies "quarter-zipped" sweatshirts with the CrossFit Cleveland logo embroidered on the front, $30 each.  She has a sample and list of available colors. If you are interested, please see her at the gym or email her at staci@crossfitcleveland.com


CrossFit 101 at CF Legacy in Barberton last weekend

Brian and Randa Yoak, owners of Crossfit Legacy, welcomed a big crowd to their brand new facility last Saturday, including CrossFit CEO and Founder Greg Glassman and CrossFit Affiliate Program Chief Lisa Lugo. About 80 people attended the gathering to listen to Coach Glassman give us his uncensored ideas, opinions, thoughts and advice on bettering our affiliates. Thanks to Brian and Randa for getting Lisa and Coach here in Northeast Ohio. You can learn more about CrossFit Legacy on their website here

Here's a pic of Staci, Brian, Coach and me at the CrossFit 101 event here.  Sorry we missed you in the picture Randa!

 

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.

 

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

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

 

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)   

 

Follow us on Twitter, http://www.twitter.com/CFCleveland 

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. 

 

*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 - 11/20/09

Don't miss the update on Holiday hours, new Executive Fitness Programs starting in January, CrossFit Games training, Member Spotlight and the Nothing To Do With Fitness column below.

 

Wow, next week marks the beginning of another holiday season. We wish you a safe and happy Thanksgiving and good health throughout the rest of the year and beyond.

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.

Holiday Hours
 

We have a few changes to our schedule next week on Wednesday evening and Thursday due to the holiday. We will be closed the entire day on Thursday and open for one single workout time at 5:30pm on Wednesday evening.  We will reopen early Friday morning at 5:00am and resume our normal workout 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.

 

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

We have about 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 have a meeting on Monday November 23rd at 6:30pm at the Starbucks at 19555 Detroit Rd in Rocky River. Please show up to learn more.

 

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.

 

 

Nothing to do with Fitness, well almost nothing

 

Staci and I had dinner at Salmon Dave's in Rocky River on our anniversary last week.  I have to tell you that it was one of the best dining-out experiences I have had anywhere in years. We've been there before and the other restaurants owned by the same four guys more times than I can think of and they never let you down.  Last week was just better than usual.

 

It's easy for us to bitch about a bad experience, but how often do we go out of our way to tell others about the really good ones. I even emailed one of the owners to let him know. Try it sometime, it will change your whole day for the better.

Previous newsletters on our website (repeat)

 

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

 

That's all for now, as always all the old stuff is down below.
 

Regards, 

 

BR 440-915-7856 (Cell & Text)   

 

Follow us on Twitter, http://www.twitter.com/CFCleveland 

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


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

 

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

 

The Zone is the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes.  We are not nutrition experts by any stretch, we're just making a suggestion that if you want to see better results in your attempt to get to your ideal weight, try the Zone.

 

Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.

 

Here are links from previous emails.

Zone Wellness Pyramid 
CrossFit Journal Issue 21 on the Zone Diet  

"The Top 100 Zone Foods" 

"Zone Meals in Seconds"

Zone Quick Start Guide 

CrossFit Discussion Board's Nutrition Forum

Dr. Barry Sears on Diet Myths

Zone on WebMD

Option B: 

 

If you're not ready to start some new diet plan like the Zone, try this. Write down everything you put in your mouth for the next 7 days. Everything.  Then take a look at the list. You'll see the bad guys, most people have two or three biggies.  Pick one and eliminate it completely for 30 days.  Pick two others and cut them in half.

The Zone is confusing for some, I know that - but Option B is as simple as it gets. 
I did that 8 years ago when I was 40 pounds heavier than I am today.  That, coupled with a new exercise plan got me on my way.

Try it and show us your list. If you can't see the bad guys, we'll point them out for you. 

 

Executive Fitness Starter Program  

 

This program is designed for those of you who are out of shape and want to get started on an exercise program that really works.    If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start. The cost is now $270 per person for the 6-week, 18 session program. You can register on our website's payment page, look about halfway down for the Exec program.

You will train in a small group of people  (5-6max) three days per week.  A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level.   If that sounds hard to pull off, it is. That's why we get the 'big bucks'! There are several recommendations on my LinkedIn page if you care to check them out.

I have pictures of a few of our Executive Fitness groups on our CrossFit Cleveland Facebook page here. I'll be adding more soon.

 

 

Wednesday Five Dollar Workouts for Beginners - Off the Schedule until Fall


We'll restart this again after Labor Day, please stay tuned for start times.
 

We refer to the 'Five Dollar Workout For Beginners' as the "Scaredy Cat" class. These classes are for all of you who seem to be scared to death to walk into a Crossfit gym.  I'm not trying to be insulting here, just accurate. I'll admit that if I were new to this whole thing and peaked in a window and saw people doing the crazy shit we do I'd probably run away myself. But once inside I'd see a whole lot of normal people working out at their own level and getting in the best shape of their lives.

 

It's okay to admit that you don't have a clue how to to exercise properly and effectively, most people don't. Or maybe you are just looking for a change of routine in your workouts. These classes will focus on teaching you how to perform our fundamental exercises using proper form and technique, all in a safe enviroment. We will include a light workout that I guarantee everyone can do. After one session you will realize that you are capable of doing our workouts.  You might like them, but at least you can say you tried.

 

For now, the 9:00am Saturday Basics Class continues to be free for your first three visits, then they cost $5. Please be on time or you'll only be able to watch. All other workout times are reserved for our members or participants of our Executive Fitness Programs.

CrossFit Cleveland video promo on our website

 

Stewart Ryan has been working on this promotional video for months and it's almost ready.  This is not the final version, but I posted in on our website anyway. 

 

Thanks to everyone who gave testimonials in the vid, especially Sean, Katie, Jessica, Michael and Amy. I don't mean to leave anyone out since everyone was terrific. However, Mr. Graham "stole the show" . He may become a Crossfit video legend with his closing comment, watch it all here on the CrossFit Cleveland home page.  The final 'cleaned-up' version will be posted soon.

 

 

Hoodies and Long-Sleeve T-Shirts

 

The new hoodies and long-sleeve t-shirts are now available at the gym.  Hoodies are $30 and the T's are $20.  Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.

CF Cleveland Trainers - email addresses  

 

I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.


New Members get one Foundations Class at no charge

 

New members receive a one-hour Foundations Class at no charge when they sign up for any membership package.  We'll teach about a dozen of our standard exercises to prepare them to join our group workouts.  We stress proper form and technique for all movements.  

 

If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.

 

 

Free Basic Class starts at 9:00am SHARP this Saturday.  

 

We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.'  The class is limited to the first 15 people who arrive so please be a little early.  You'll need to sign in and fill out a liability waiver before you start the class.   If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. These workouts are free for your first three visits. After three free visits, we'll ask you to pay $5 per.

You'll learn a few basic exercises that we use in our CrossFit workouts.  We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level.  We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.    If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week.  We have additional details on our website, www.CrossFitCleveland.com

 

CrossFit embroidered apparrel

 

We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland.  The charge for embroidery is $12 per piece.  You can buy stuff from them or take in your own clothing, new or already worn.  Pretty cool, huh?

 

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

 

 

Membership rates

 

You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout.  See our Rates Page for more details.  You can pay online or stop in and pay by cash or check.

 

 

CrossFit Kids   

 

We have a new website for CrossFit Kids Cleveland.  Paul and Nancy have been working on it for the past several months.  You can check it out here.  Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.

Free speaker available for your group meeting

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

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

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

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

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

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

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

Copy of previous newsletters on our website

 

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

 

 

Mailing List

 

If someone forwarded this message to you, click here to join our mailing list  so you can receive future messages directly.  You can unsubscribe at any time.

 

We hope to see you soon.

 

 

Bill Russell

440-915-7856

CrossFit Cleveland Fitness News and Updates

We're seeing an increase in attendance in all times slots lately, including the morning and mid-day Executive Fitness Program workouts. We're glad to see some familiar faces return as well as our regulars coming in more often. Please let us know if there are times you wished we were open to better fit your busy schedule.

I'll be adding several new Executive Fitness Program time slots during the week, starting the week of January 4th. Stay tuned for times and registration information. Email me if you have a request for certain days/times. Currently we have one spot open in the Monday, Wednesday, Friday 7:30am and noon sessions.

Please vote for us on the FOX8 New Hot List

If you like our training and want to help spread the word about CrossFit in our area, please give is your vote for the best gym in Cleveland here -> CrossFit Cleveland best gym in Cleveland - FOX8 Hot List

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

Katie Rawlings and Troy Bratz are interested in forming a CrossFit Cleveland team to compete in the 2010 CrossFit Games Affiliate Cup qualifiers. Team Captains 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. Paul, Nancy, Staci and I 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.

Please let me know if you have an interest in learning more about what they are up to. Several of you have expressed an interest. We will be scheduling a kick-off meeting in the next week or two once we have a few more responses.

6 Reasons why your fitness routine sucks, and how to fix it - Part 6

This is the last of six articles listing some common reasons why your fitness routine may not be producing the results you want, and how to fix it.

Reason #6: You don't eat properly

Duh. If you are struggling with your weight or fitness level you probably know this already, but you still can't seem to make any meaningful change in your eating and/or drinking habits. Notice that I did not say diet, I said habits. I also did not say you eat too much, I said you don't eat properly. There's a difference. You might not be eating enough, or not enough of the right foods. You might be eating or drinking just one or two things to excess that are causing you problems. For most of us, it's not hard to identify the one or two 'bad ones' once we take a closer look at our habits.

There must be tens of thousands of diet and nutritional books on the market. I am not interested nor am I qualified to write another one, but I can give you some suggestions based on what has worked and continues to work for me and other people I know.

If you've had trouble sticking to a new diet in the past, I recommend beginning a new physical activity or fitness program first, and then work on adjusting your eating habits to support your new activity level. In my opinion, too many people try to make radical changes in their diet that are simply not sustainable. They don't get enough gratification to sustain the pain of change. They lose a few pounds or maybe even a lot of weight, but at the end of the day they really don't feel all that much better. They're still out of breath at the top of the stairs and still can't tie their shoes without discomfort. So, they find it easy to slip back to the old weight, if not more. They simply did not feel better enough to stick with the discomfort that comes with making major changes in their diet. Does that make sense?

Starting a new challenging physical activity first might be a better idea. I have some personal experience here. Read the rest of the article here ->6 reasons - part 6

You can find Parts 1-5 if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

6 Reasons why your fitness routine sucks - Part 3

6Reasons why your fitness routine sucks - Part 4

6 Reasons why your fitness routine sucks - Part 5

Member Spotlight - The Amazing Trio

Chuck, Suzanne and Jessica have been working out together since the beginning of 2008. Jessica and Chuck found us the year before while we were running the free workouts in the metroparks back in the summer of 2007. Here's a little scoop on each of them on our website, along with a picture taken immediately following a grueling workout. Chuck, Suzanne & Jessica

Nothing to do with Fitness, well almost nothing

Thanks again to Dr. Darrell White for donating a couple serious prizes for the winners of our CrossFit Cleveland 5K Plus*. He showed up that morning with two brand spankin' new Oakley sunglasses, one for the Top Mens finisher and one for the Top Ladies finisher. Darrell, a.k.a. Bingo, owns and operates Skyvision Centers, located on Crocker Road in Westlake, OH. Thanks Bingo! Visit Skyvision Centers on the web

Previous newsletters on our website (repeat)

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

That's all for now, as always all the old stuff is down below.

Regards,

BR 440-915-7856 (Cell & Text)

Follow us on Twitter, http://www.twitter.com/CFCleveland

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


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

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

The Zone is the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes. We are not nutrition experts by any stretch, we're just making a suggestion that if you want to see better results in your attempt to get to your ideal weight, try the Zone.

Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.

Here are links from previous emails.

Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet

"The Top 100 Zone Foods"

"Zone Meals in Seconds"

Zone Quick Start Guide

CrossFit Discussion Board's Nutrition Forum

Dr. Barry Sears on Diet Myths

Zone on WebMD

Option B:

If you're not ready to start some new diet plan like the Zone, try this. Write down everything you put in your mouth for the next 7 days. Everything. Then take a look at the list. You'll see the bad guys, most people have two or three biggies. Pick one and eliminate it completely for 30 days. Pick two others and cut them in half.

The Zone is confusing for some, I know that - but Option B is as simple as it gets.
I did that 8 years ago when I was 40 pounds heavier than I am today. That, coupled with a new exercise plan got me on my way.

Try it and show us your list. If you can't see the bad guys, we'll point them out for you.

Executive Fitness Starter Program

This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start. The cost is now $270 per person for the 6-week, 18 session program. You can register on our website's payment page, look about halfway down for the Exec program.

You will train in a small group of people (5-6max) three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! There are several recommendations on my LinkedIn page if you care to check them out.

I have pictures of a few of our Executive Fitness groups on our CrossFit Cleveland Facebook page here. I'll be adding more soon.

Wednesday Five Dollar Workouts for Beginners - Off the Schedule until Fall


We'll restart this again after Labor Day, please stay tuned for start times.

We refer to the 'Five Dollar Workout For Beginners' as the "Scaredy Cat" class. These classes are for all of you who seem to be scared to death to walk into a Crossfit gym. I'm not trying to be insulting here, just accurate. I'll admit that if I were new to this whole thing and peaked in a window and saw people doing the crazy shit we do I'd probably run away myself. But once inside I'd see a whole lot of normal people working out at their own level and getting in the best shape of their lives.

It's okay to admit that you don't have a clue how to to exercise properly and effectively, most people don't. Or maybe you are just looking for a change of routine in your workouts. These classes will focus on teaching you how to perform our fundamental exercises using proper form and technique, all in a safe enviroment. We will include a light workout that I guarantee everyone can do. After one session you will realize that you are capable of doing our workouts. You might like them, but at least you can say you tried.

For now, the 9:00am Saturday Basics Class continues to be free for your first three visits, then they cost $5. Please be on time or you'll only be able to watch. All other workout times are reserved for our members or participants of our Executive Fitness Programs.

CrossFit Cleveland video promo on our website

Stewart Ryan has been working on this promotional video for months and it's almost ready. This is not the final version, but I posted in on our website anyway.

Thanks to everyone who gave testimonials in the vid, especially Sean, Katie, Jessica, Michael and Amy. I don't mean to leave anyone out since everyone was terrific. However, Mr. Graham "stole the show" . He may become a Crossfit video legend with his closing comment, watch it all here on the CrossFit Cleveland home page. The final 'cleaned-up' version will be posted soon.

Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.

CF Cleveland Trainers - email addresses

I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.


New Members get one Foundations Class at no charge

New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.

If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.

Free Basic Class starts at 9:00am SHARP this Saturday.

We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class. If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. These workouts are free for your first three visits. After three free visits, we'll ask you to pay $5 per.

You'll learn a few basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, www.CrossFitCleveland.com

CrossFit embroidered apparrel

We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?

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

Membership rates

You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.

CrossFit Kids

We have a new website for CrossFit Kids Cleveland. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.

Free speaker available for your group meeting

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

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

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

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

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

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

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

Copy of previous newsletters on our website

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

Mailing List

If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.

We hope to see you soon.

Bill Russell

440-915-7856

6 Reasons why your fitness routine sucks - Part 6

6 Reasons why your fitness routine sucks - Part 6

This is the last of six articles listing some common reasons why your fitness routine may not be producing the results you want, and how to fix it.

Reason #6: You don't eat properly

Duh. If you are struggling with your weight or fitness level you probably know this already, but you still can’t seem to make any meaningful change in your eating and/or drinking habits. Notice that I did not say diet, I said habits. I also did not say you eat too much, I said you don’t eat properly. There’s a difference. You might not be eating enough, or not enough of the right foods. You might be eating or drinking just one or two things to excess that are causing you problems. For most of us, it’s not hard to identify the one or two ‘bad ones’ once we take a closer look at our habits.

There must be tens of thousands of diet and nutritional books on the market. I am not interested nor am I qualified to write another one, but I can give you some suggestions based on what has worked and continues to work for me and other people I know.

If you’ve had trouble sticking to a new diet in the past, I recommend beginning a new physical activity or fitness program first, and then work on adjusting your eating habits to support your new activity level. In my opinion, too many people try to make radical changes in their diet that are simply not sustainable. They don’t get enough gratification to sustain the pain of change. They lose a few pounds or maybe even a lot of weight, but at the end of the day they really don’t feel all that much better. They’re still out of breath at the top of the stairs and still can’t tie their shoes without discomfort. So, they find it easy to slip back to the old weight, if not more. They simply did not feel better enough to stick with the discomfort that comes with making major changes in their diet. Does that make sense? Starting a new challenging physical activity first might be a better idea.

I have some personal experience here. Back in 2000 I weighed approximately 40 pounds more than I do now. It wasn’t from the muscles bulging out from underneath my major league uniform, it was the fat hanging over my belt on a nicely tailored suit. I had become totally de-conditioned while pursuing what I thought were the important things in life. Meanwhile I ate too much, drank too much and smoked too much all while not exercising one bit. One day I got fed up and knew I needed to make a major change. I knew I needed to get in better shape, but what was I to do?

I had tried to lose weight countless times but nothing worked until I began a very strenuous exercise program. Four of my friends and I started training in Hapkido, a Korean martial art. In the beginning, the training was basically a cardio kick boxing class run by a national champion Tae Kwon Do instructor. He really knew how to whip our sorry old asses into gear and effect some real change in a short period of time. I continued to eat, drink and smoke too much, but I started feeling stronger and more physically fit after only a month or so of the new routine. As the training increased in difficulty, my gains continued. I felt better every day and people started to see a change in me. Not so much physical appearance but an increased energy level and more confidence (or cockiness depending on who you talked to!). I wanted to continue to get better and stronger, so I started paying closer attention to my eating habits. I made a list of the worst things I ate and started to reduce or eliminate them one at a time, not all in one shot as I had tried to do in the past.

These days I do Crossfit workouts 4 times a week on average. I don’t smoke or eat any shitty foods, but I still drink plenty of martinis when the occasion calls. I follow the Zone diet principles for the most part, balancing calories from protein, carbohydrates and fat at every meal and steer clear of processed foods as much as possible. I eat a decent amount of fat, mostly from olive oil, almonds and Omega 3 fish oil tablets. That’s it, it’s pretty simple. Yet I can say that I am in the best shape of my adult life by a considerable measure.

I suggest you start a new physical activity that will make you feel better, stronger, faster, whatever, just better. You’ll find it easier to make modifications to your existing eating habits, one at a time, to support your new activity level. It’s hard for me to recommend Hapkido training to most people, even though it worked for me. While it’s a great martial art that I truly love, I think there are more effective ways to improve your fitness level faster with much less risk of injury. Yoga or Pilates might be good for you, maybe spinning or swimming. Of course, I think CrossFit training is the best overall fitness program, hands down.

I’d like to leave off with a great quote by Greg Glassman, co-founder of CrossFit along with his wife Lauren, entitled “Fitness in 100 Words”

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: dead-lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports!" - Greg Glassman

You can find Parts 1-5 if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

6 Reasons why your fitness routine sucks - Part 3

6 Reasons why your fitness routine sucks - Part 4

6 Reasons why your fitness routine sucks - Part 5

Bill Russell
CrossFit Cleveland - RAW Fitness, LLC
17140 Madison Avenue Lakewood, OH 44107
216-812-7841

To get more information and watch a video to hear what our people think of our training , visit our CrossFit Cleveland website.

Follow us on twitter @CFcleveland
Become a Fan of CrossFit Cleveland on Facebook

6 Reasons why your fitness routine sucks - Part 5

6 Reasons why your fitness routine sucks, and how to fix it - Part 5

This is the fifth of six articles listing some common reasons why your fitness routine may not be producing the results you want, and how to fix it.

Reason #5: You don't set goals or measure your progress.

Most, if not all of us, know how important the habits of setting goals and measuring our progress are when it comes to our career and financial plans. How many of you take the same approach with your workouts? I'm not talking about wanting to lose 20 pounds in the next 60 days and then weighing yourself every day to see how you're doing. Yes, that is a goal and you do measure your progress, but it's not enough. You are dealing with an outcome and not the work you must do in order to get the desired result.

So how about setting a goal to do your workouts at least four times a week for at least one hour each time? Big deal. Again, it's a goal but it's not enough for most people.

What if you tracked every workout, comparing the overall work you did in a certain amount of time and then set goals to increase your work and/or reduce the amount of time it takes for you to do it next time? You could also compare your results with your workout partner(s) and gain additional motivation to work harder to improve your results. Now we're talking.

Let's face it, going to the gym and exercising on a regular basis is not an enjoyable activity for most people. You get into a workout routine and after a couple weeks you start to feel better. Maybe you have a bit more energy or you start feeling a little stronger or less winded when you climb a flight of stairs. You can't measure those feelings though, so it's hard to get excited and stay motivated to continue. When you time your workouts and start recording your maximum efforts, you'll be able to see your progress in hard numbers. Numbers don't lie. When you start seeing measurable improvement, you'll find it easier to stick with your routine and keep working harder. Read on and I'll explain why that is.

Here is a timed/measured workout that I give all of my Executive Fitness Starter Program participants on Day 3. They repeat it and compare results on Day 16, approximately one month later.

Five rounds of maximum effort of:

Concept 2 Rower, 1 minute for max calories burned(counted as reps)
Abmat situps, 1 minute for maximum reps
Squats, 1 minute for maximum reps
Rest, 1 minute

Here are some real world results.

Nancy B. 174 reps (07/11/09) up to 266 reps (08/15/09)

Jillian N. 301 reps (07/11/09) up to 351 reps (08/15/09)
Ryan S. 287 reps (07/11/09) up to 362 reps (08/15/09)

Jasmine S. 260 reps (07/11/09) up to 298 reps (08/15/09)

Dana M. 272 reps (08/07/09) up to 385 reps (09/14/09)

Ann W. 200 reps (08/07/09) up to 248 reps (09/14/09)

Joe F. 213 reps (07/13/09) up to 243 reps (08/12/09)

John G. 174 reps (07/13/09) up to 284 reps (08/12/09)

Jim K. 197 reps (07/13/09) up to 272 reps (08/12/09)

Christy G. 300 reps (07/13/09) up to 355 reps (08/12/09)


Numbers don't lie. All of these people saw measurable improvement in their fitness level. Why is this so important? Each one of them knew they felt better after the first month of their new fitness program, but had a hard time quantifying anything. Since the workouts continued to get more demanding as the program progressed, it remained a struggle to finish each session. They were getting better/stronger/faster but did not know by how much because each session demanded a little more from them. Once they got to repeat a workout exactly like they had done a month earlier, they could see their improvement. Numbers don't lie. Now they have a payoff for their efforts and are willing work harder for even better results next time.

We are all about increasing your overall physical work capacity. What does that mean? It means you can do more physical work, whatever that is, in less time. Look at the numbers above and you'll see it, increased work capacity.

Crossfitters believe that if your performance improves during the workouts, your physical performance will also improve outside the gym. If you're performance starts to suffer due to a change in your diet or other habits, it will show up in your numbers at the gym and you can identify the cause and make necessary changes. That is, if you track the numbers.

You can start by taking some benchmark measurements for individual exercises. Record the maximum number of repetitions you can perform for a handful of exercises. Also record how long it takes you to do 100 reps of each of those exercises. It may take you 10-20 minutes to perform 100 reps of certain moves, but that's okay - just get a benchmark to compare to future efforts. Then set a goal to improve several if not all of them and test yourself every so often. If you've got a workot buddy or two, challenge each other and maybe make a small wager or two. This is a very basic approach but it will get you started tracking your progress and help motivate you to keep at it and push a little harder.

Next week - Reason #6: You don't eat properly

You can find Parts 1-4 if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

6 Reasons why your fitness routine sucks - Part 3

6 Reasons why your fitness routine sucks - Part 4


Bill Russell
CrossFit Cleveland - RAW Fitness, LLC
17140 Madison Avenue Lakewood, OH 44107
216-812-7841

To get more information and watch a video to hear what our people think of our training , visit our CrossFit Cleveland website.

Follow us on twitter @CFcleveland
Become a Fan of CrossFit Cleveland on Facebook

CrossFit Cleveland 5K Plus*

We had 60 people sign up and 47 actually finish our first annual 5K Plus workout on Saturday October 10^th, 2009. The weather cooperated nicely as our participants completed our workout consisting of 10 rounds of a 500 meter run, 5 pullups, 10 pushups and 15 squats. Dave Heine finished in first place with a time of 27:35 and Jeff Koha was a close 2^nd at 29:15. All times are listed at the bottom of this post.

In addition to having a blast, everyone helped do their part in raising over $1,000 for two local charities. The Lakewood Christian Service Center and the USO of Northern Ohio will each receive a check for one-half of our proceeds. These two organizations were selected from the many recommendations from our members. We felt it was important to help deserving families as well as support our troops. Of course, this would not have been possible without the help of our sponsors and prize donors.

If you know any of the following people, please thank them for supporting us.

We recognize and thank our eight sponsors, all of whom donated $100 to the event.

Northeast Court Reporting - Staci Russell

www.necourtreporting.com

Stonehouse Grill - Cindy Yorke & Scott Hornblower

www.stonehousegrill.com

Jim Kukral's Success Bootcamp

www.5DayBootcamp.com

Brightguy, Inc. - Greg Atwell & Lisa Matuszny

www.brightguy.com

Northshore Tax & Accounting - Jim Strunk

Color by Numbers Salon in Lakewood- Natalie Bosau

Casey's Sports Bar

www.caseysoflakewood.com/

Donald Martens & Sons Ambulance Service – Dean Martens

www.martensambulance.com

We also thank everyone who donated prizes for our participants.

Skyvision Centers, Dr. Darrell White

Donald Martens & Sons – Dean Martens

Color by Numbers Salon – Natalie Bosau

Mindful Motion – Tamara Murphy

Lakewood Massotherapy – Lakewood, OH

Rock Bottom Brewery – Cleveland, OH

West End Tavern – Lakewood, OH

Blackbird Baking Company – Lakewood, OH

Nature’s Bin – Lakewood, OH

BrightGuy, Inc. – Greg Atwell

Heinen’s – Rocky River

The Reagle Beagle - Lakewood, OH

Savannah Bar & Grille, Jim DePaul

Convenient Food Mart – Lakewood, OH

CrossFit Cleveland

Dave and Ryan Weber of Axent Graphic did a fabulous job on our t-shirts and gave us special pricing for this event. You can find them online at www.axentgraphic.com

Staci and I would like to thank our volunteers who lent a hand before, during or after the event – we could not have done it without all of you.

Karen Wazbinski – Registration & ‘Last Minute Project Manager”

Shane Scott – Traffic Cop/Crossing Guard & J.A.F.O.

Troy Bratz

Carol DeMinico

Kevin Laing

Dean Martens

Lisa Matuszny

Christine Mauersberger

Jillian Neimeister

Adam Pelleshi

Phil Reid

Cat Viola

Darrell White

Audrey Williams

If I forgot to list someone, I’m sorry. It’s been a crazy couple of weeks!

We have pictures posted on our CrossFit Cleveland Facebook Fan Page

Last but not least, here are the final results.

Last Name	First Name	TIME
Heine	Dave	27:35:00
Koha	Jeffrey	29:15:00
Fischer	Michael	29:33:00
Bratz	Troy	30:12:00
Carroll	Peter	30:14:00
Heil	Tom	30:33:00
Lehman	Eric	30:50:00
Colarusso	Anthony	30:59:00
Pelleschi	Adam	31:55:00
Jochems	Rich	32:03:00
Stevenson	Richard	32:40:00
Morris	Scott	33:12:00
Laing	Kevin	33:25:00
Hayes	Chris	34:55:00
Stewart	Michael	35:04:00
DeMichele	Peter	36:24:00
Fremman	Thorin	36:40:00
Gibb	Eric	37:20:00
Strazar	Nick	37:24:00
Davis	Tom	37:44:00
Flannery	Patrick	39:10:00
Beauclair		40:33:00
Fuehrer	Rick	40:33:00
Thomas	Andrew	41:33:00
Atwell	Greg	41:55:00
Mcmahan	Adam	43:37:00
Comerford	Bill	58:14:00
Modified Division
Maggio	Marielena	(8) 34:30:00
Sinacore	Steven	36:40:00
Blankenship	Linda	(6) 36:50:00
Heckel	Asya	37:13:00
Millward	Aimee	37:57:00
Winters	Sarah	39:07:00
Morse	Kristi	39:10:00
Tortoreti	Tricia	41:20:00
Large	Matt	42:03:00
Williams	Audrey	42:52:00
Newcomb	Denise	43:24:00
Morino	Dana	43:46:00
Reid	Phil	44:02:00
Hendzel	Beth Anne	44:17:00
Haney	Shana	44:43:00
DeMinico	Carol	49:35:00
Neimeister	Jillian	49:42:00
Viola	Catherine	49:46:00
Veres	Cassandra	50:45:00
Owens	Kimberly	53:07:00