We had a record number of people who read and responded to our last newsletter. I guess new baby announcements interest everyone. If you missed it, Nancy and Paul celebrated the birth of their baby girl Jennifer Lynn. She was born Saturday 2/7 at 12:28pm weighing in at 5 pounds 11 ounces. Check out our website to see CrossFit's newest and prettiest girl, here's the picture. Mom and baby are doing well and Dad is averaging 2 hours sleep, on a good night.
Just a couple quick things this week.
* Tonight, and every Wednesday night at 6:45pm we have a Beginner's Class - also known as the "Scaredy Cat Class". If you've been scared to come in and try a workout, this is for you. Call, text or email me if you are coming, 440-915-7856
* One spot remaining for the next Executive Fitness Starter Program. If you want it, you need to make payment to secure your spot. Details are down below my signature in this email.
* I may do an additional Starter Program on either on Monday and Wednesday evenings or Tuesday and Thursday mornings starting next month based on demand. Please let me know if you have an interest.
* If you want to join Staci and me at the Westlake/Bay Village Reverse Raffle on March 7th, let me know. We're trying to get a fun table together. I included details in the last two newsletters, you can catch a copy on CrossFit Newsletter Archives Page.
This month's Member Spotlight - Lisa & Greg
Greg started coming to Crossfit Cleveland in January 2008 and Lisa joined him in May. Here's what they have to say."We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost." You can read more about them and see their picture on our 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, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
Follow us on Twitter, http://www.twitter.com/CFCleveland
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 19, 2009.
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.
You will train in a small group of people (5 max) 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.
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
I've changed the name of the 6:45pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 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 Cleveland Kids. 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.
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.
Wednesday, February 25, 2009
Friday, February 13, 2009
CrossFit Cleveland fitness news & updates 02/13/09
Congratulations to Nancy and Paul on the birth of their baby girl Jennifer Lynn. She was born last Saturday at 12:28pm weighing in at 5 pounds 11 ounces. Check out our website to see CrossFit's newest and prettiest girl, here's the picture. We're all hoping she makes an appearance at the gym very soon. I'll keep you posted on any news I get.
I've also posted a bunch of random pictures from the gym like Kevin and T-Roy doing medball toss situps on the GHD, and various shots of Tracey, Katie, John, & Sean. I've also got a couple shots of the Executive Fitness group, Anthony, Kim, Catherine, Linda and Eileen, doing the "Deck of Cards" workout after getting their first taste of Hapkido wrist grab releases. Check out the pics here on our CrossFit Cleveland Photos page.
Here's what's happening
. Member Spotlight - Lisa & Greg
. CrossFit Affiliate Gathering
. The Zone - results, tips & the "option B"
. Nothing to do with fitness - Westlake Rotary Reverse Raffle(repeat)
. Access to past email newsletters
This month's Member Spotlight - Lisa & Greg
Greg started coming to Crossfit Cleveland in January 2008 and Lisa joined him in May. Here's what they have to say."We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost." You can read more about them and see their picture on our CrossFit Cleveland website
CrossFit Affiliate Gathering
Staci and I attended a conference last weekend in Austin, TX for owners and trainers from CrossFit gyms all around the world. It was not about working out and learning more about being trainers, but learning more about the business side of the house. We had a blast and met a lot of people, and we even learned a few things too.
There were over 300 people in attendance from as far away as Australia. There are now close to 1,000 CrossFit affiliated gyms and training centers, up from about 300 at the beginning of 2008. It's amazing how the CrossFit community is growing and how strong it is. It all started with a guy putting a linux server in his garage, hooking it up to the net, and posting free workouts everyday.
I found it interesting to learn that there are 8 or 9 CrossFit gyms in Austin, with a few more in the works. They are all doing well and get along just fine. You see we're not like the globogyms who want thousands of clients to pay for a year or two of training and then hardly ever show up. We're looking for people who want better results from their fitness training. My guess is the Greater Cleveland area could support a whole bunch of CrossFit gyms like Austin can. We thank you for supporting ours!
The Zone Diet - Results, Tips & Option "B"
I'm looking for some feedback from those of you who have started on the Zone, or some variation of it. Please send me your comments, suggestions and questions if you have them.
If you haven't started yet, have you at least done option B listed below? If you haven't done either, it tells me one of two things about you. You are either happy where you are, which is great, or that you aren't the least bit serious about making a positive change. The Zone is confusing for some, I know that - but Option B is as simple as it gets. Try it and show us your list. If you can't see the bad guys, we'll point them out for you.
I found an article on WebMD about the Zone. It's basically "what it is", "how it works" and "what the experts say". Take a read here - Zone on WebMD.
BTW, I'm not trying to be hip by calling it the Zone and leaving off the "D" word. I'm trying to keep my 'junk email' score lower by not using it so often, clever huh?
There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Nothing to do with Fitness - Westlake/Bay Village Rotary Reverse Raffle
For those of you who like a good party, I've got one for you. The Westlake/Bay Village Rotary Club is having its annual Reverse Raffle & Silent Auction on Saturday March 7th, 2009 at Lakewood Country Club. All money raised goes to charitable causes both locally and abroad.
At first glance you might think it's a bit pricey, but it's really not when you consider what you get. Dinner for two and all the trimmings at a private country club, music, dancing and, get this, an open bar all night with top shelf booze. Have you seen the drinks they pour at Lakewood C.C.? Big! You also get one ticket on the main board to win $2,000, plus there are a bunch of other prizes.
Our very own Pat Graham is the Rotary Club's chairman of this event. Let's get a group together and run up his bar tab!
Event Details
When: Saturday, March 7, 2009 6:30 to midnight
What: Reverse Raffle - $2,000.00 Grand Prize and $2,800.00 total Cash Prizes plus a Silent Auction
Where: Lakewood Country Club, 2613 Bradley Road, Westlake, OH
Cost: $175 per couple, includes dinner and open bar all night
Why: Your support allows them to continue their mission of giving.
They are also accepting donations for Silent Auction items. Please see Bill or Staci for more details.
BTW-Thanks to everyone who turned out to help Cassi with her fundraising efforts last week. The spaghetti dinner and Sean's band party were very well attended, and fun. Sean might be singing Alex Bevan's "Skinny Little Boy" the next time he's on stage.
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, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
Follow us on Twitter, http://www.twitter.com/CFCleveland
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 19, 2009.
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.
You will train in a small group of people (5 max) 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.
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
I've changed the name of the 6:45pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 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 Cleveland Kids. 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.
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
I've also posted a bunch of random pictures from the gym like Kevin and T-Roy doing medball toss situps on the GHD, and various shots of Tracey, Katie, John, & Sean. I've also got a couple shots of the Executive Fitness group, Anthony, Kim, Catherine, Linda and Eileen, doing the "Deck of Cards" workout after getting their first taste of Hapkido wrist grab releases. Check out the pics here on our CrossFit Cleveland Photos page.
Here's what's happening
. Member Spotlight - Lisa & Greg
. CrossFit Affiliate Gathering
. The Zone - results, tips & the "option B"
. Nothing to do with fitness - Westlake Rotary Reverse Raffle(repeat)
. Access to past email newsletters
This month's Member Spotlight - Lisa & Greg
Greg started coming to Crossfit Cleveland in January 2008 and Lisa joined him in May. Here's what they have to say."We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost." You can read more about them and see their picture on our CrossFit Cleveland website
CrossFit Affiliate Gathering
Staci and I attended a conference last weekend in Austin, TX for owners and trainers from CrossFit gyms all around the world. It was not about working out and learning more about being trainers, but learning more about the business side of the house. We had a blast and met a lot of people, and we even learned a few things too.
There were over 300 people in attendance from as far away as Australia. There are now close to 1,000 CrossFit affiliated gyms and training centers, up from about 300 at the beginning of 2008. It's amazing how the CrossFit community is growing and how strong it is. It all started with a guy putting a linux server in his garage, hooking it up to the net, and posting free workouts everyday.
I found it interesting to learn that there are 8 or 9 CrossFit gyms in Austin, with a few more in the works. They are all doing well and get along just fine. You see we're not like the globogyms who want thousands of clients to pay for a year or two of training and then hardly ever show up. We're looking for people who want better results from their fitness training. My guess is the Greater Cleveland area could support a whole bunch of CrossFit gyms like Austin can. We thank you for supporting ours!
The Zone Diet - Results, Tips & Option "B"
I'm looking for some feedback from those of you who have started on the Zone, or some variation of it. Please send me your comments, suggestions and questions if you have them.
If you haven't started yet, have you at least done option B listed below? If you haven't done either, it tells me one of two things about you. You are either happy where you are, which is great, or that you aren't the least bit serious about making a positive change. The Zone is confusing for some, I know that - but Option B is as simple as it gets. Try it and show us your list. If you can't see the bad guys, we'll point them out for you.
I found an article on WebMD about the Zone. It's basically "what it is", "how it works" and "what the experts say". Take a read here - Zone on WebMD.
BTW, I'm not trying to be hip by calling it the Zone and leaving off the "D" word. I'm trying to keep my 'junk email' score lower by not using it so often, clever huh?
There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Nothing to do with Fitness - Westlake/Bay Village Rotary Reverse Raffle
For those of you who like a good party, I've got one for you. The Westlake/Bay Village Rotary Club is having its annual Reverse Raffle & Silent Auction on Saturday March 7th, 2009 at Lakewood Country Club. All money raised goes to charitable causes both locally and abroad.
At first glance you might think it's a bit pricey, but it's really not when you consider what you get. Dinner for two and all the trimmings at a private country club, music, dancing and, get this, an open bar all night with top shelf booze. Have you seen the drinks they pour at Lakewood C.C.? Big! You also get one ticket on the main board to win $2,000, plus there are a bunch of other prizes.
Our very own Pat Graham is the Rotary Club's chairman of this event. Let's get a group together and run up his bar tab!
Event Details
When: Saturday, March 7, 2009 6:30 to midnight
What: Reverse Raffle - $2,000.00 Grand Prize and $2,800.00 total Cash Prizes plus a Silent Auction
Where: Lakewood Country Club, 2613 Bradley Road, Westlake, OH
Cost: $175 per couple, includes dinner and open bar all night
Why: Your support allows them to continue their mission of giving.
They are also accepting donations for Silent Auction items. Please see Bill or Staci for more details.
BTW-Thanks to everyone who turned out to help Cassi with her fundraising efforts last week. The spaghetti dinner and Sean's band party were very well attended, and fun. Sean might be singing Alex Bevan's "Skinny Little Boy" the next time he's on stage.
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, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
Follow us on Twitter, http://www.twitter.com/CFCleveland
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 19, 2009.
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.
You will train in a small group of people (5 max) 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.
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
I've changed the name of the 6:45pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 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 Cleveland Kids. 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.
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
Wednesday, February 4, 2009
CrossFit Cleveland fitness news & updates 02/04/09
Sorry I didn't get this newsletter out last week. Did you even notice? Anyway, we had a crazy week capped off by a mini Niagra Falls of melting ice into one of our upstairs bedrooms. Thanks to Geoff G. for climbing a ladder to shovel off our roof and hammer out a foot of ice from our gutters. Geoff is a Cleveland Fireman and does roofing also. Call him if you need roof work done. You can find him most days at 5:30pm at the gym.
FYI-The gym will be open this evening despite this unexpected snow storm! If we ever do have a 'snow day' we'll annouce it on Twitter. You can follow us at http://www.twitter.com/CFcleveland . If you set your account to receive our messages via text/sms, you'll get notices immediately on your cell phone. Cool!
Here is what you'll find NEW this week
. Member Spotlight - Lisa & Greg
. New time for the Beginner "Scardy Cat' class
. The Zone - results, tips & the "option B"
. 3000 Club Competition - WOW - what did you pick?
. Nothing to do with fitness - Westlake Rotary Reverse Raffle
. Access to past email newsletters
This month's Member Spotlight - Lisa & Greg
Greg started coming to Crossfit Cleveland in January 2008 and Lisa joined him in May. Here's what they have to say."We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost." You can read more about them and see their picture on our CrossFit Cleveland website
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
We've changed the time for our beginner classes to 6:45pm on Wednesday evenings. These classes are for any of you who think our workouts are too hard for you. Believe me, they aren't. Our job as Crossfit trainers is to teach you the proper way to perform exercises and coach you through a workout that you can do at your current level. Some people in the fitness world feel like they have to 'kick your ass' during your first training session, we do not.
It's okay to admit that you don't have a clue how to to exercise properly and effectively, most people don't. These beginner 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. Each time you come back we'll turn up the volume a little bit to keep it challenging. Soon you'll be ready to jump into the workouts with our Crossfit veterans!
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class. You can buy a punch card to reduce the cost to $10 per class.
***Please email me by 6:00pm on Wednesdays to register for each class, or or you can call or text me at 440-915-7856. Thanks!
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
The Zone Diet - Results, Tips & Option "B"
We've completed another month on the Zone and I'm just not sure what I think of all this weighing and measuring. On one hand it's a pain in the ass. On the other hand, it keeps me from over eating. I'm very good at eyeballing to balance the proportions, but I'm bad about keeping to the correct portion size. So I don't need to weigh and measure to make sure I have the proper balance of proteins, carbs and fats during each meal, but I will definitely over eat if I don't measure the total. Staci on the other hand stinks at eyeballing the proportions, but is very good at limiting the overall portion size. So what am I saying? Stick to weighing and measuring for as long and you can.
One thing we changed recently is that we now prepare the same size meals for both of us. We used to make up a 4 or 5 block meal for me and a 3 block meal for Staci. That was pure genius, not. Now we make up 3 block meals for both of us. I simply eat an additional 3 block meal at some point during the day. That, combined with a slightly larger snack, gets me to my higher block total for the day. I find that it's easier to make a 3 block meal than it is to make a 4 or 5 block meal.
If you have no idea what I mean by weighing/measuring/eyeballing, read a few of the back issues and check out the earlier links to learn the basics of the Zone Diet.
Here's a link to an interesting article by Dr. Barry Sears on Diet Myths.
There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Club 3000 competition - W.O.W. - What did you pick?
Last month I thought, why should someone else pick the exercise you should do 3000 reps of? Why shouldn't you pick it/them yourself. That's what we're doing starting this month. You get to pick your own exercise or a combination of several that you will do 3,000 reps of. Or maybe 1,000 or 1,500. Put it on the board and go for it.
The only catch is, you gotta pick something you suck at or that you hate doing. No cherry picking like I normally do. Don't pick something you are good at, pick a weakness or something you really don't like to do. We all have them, and we know what they are. Let's call them "Suckers". For me it's pullups and heavy thrusters. I suck at high rep pullups and I hate heavy thrusters, hate'em hate'em hate'em.
W.O.W. stands for Work On your Weakness. I know there's a 'Y" in there, forget about it. Work on your weakness means pick exercises that you either don't do very well or that you just hate doing. Even better yet, pick the ones that scare you. I said before that I hate heavy thrusters. The truth is they scare me.
Make sure you write your W.O.W. Target on the Goal Board at the gym, and email me with your choices.
Nothing to do with Fitness - Westlake/Bay Village Rotary Reverse Raffle
For those of you who like a good party, I've got one for you. The Westlake/Bay Village Rotary Club is having its annual Reverse Raffle & Silent Auction on Saturday March 7th, 2009 at Lakewood Country Club. All money raised goes to charitable causes both locally and abroad.
At first glance you might think it's a bit pricey, but it's really not when you consider what you get. Dinner for two and all the trimmings at a private country club, music, dancing and, get this, an open bar all night with top shelf booze. Have you seen the drinks they pour at Lakewood C.C.? Big! You also get one ticket on the main board to win $2,000, plus there are a bunch of other prizes.
Our very own Pat Graham is the Rotary Club's chairman of this event. Let's get a group together and run up his bar tab!
Event Details When: Saturday, March 7, 2009 6:30 to midnightWhat: Reverse Raffle - $2,000.00 Grand Prize and $2,800.00 total Cash Prizes plus a Silent Auction Where: Lakewood Country Club, 2613 Bradley Road, Westlake, OHCost: $175 per couple, includes dinner and open bar all night Why: Your support allows them to continue their mission of giving.
They are also accepting donations for Silent Auction items. Please see Bill or Staci for more details.
BTW-Thanks to everyone who turned out to help Cassi with her fundraising efforts last week. The spaghetti dinner and Sean's band party were very well attended, and fun. Sean might be singing Alex Bevan's "Skinny Little Boy" the next time he's on stage.
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, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
I've changed the name of the 6:45pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 have additional details on our website, http://www.crossfitcleveland.com/
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. 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.
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
FYI-The gym will be open this evening despite this unexpected snow storm! If we ever do have a 'snow day' we'll annouce it on Twitter. You can follow us at http://www.twitter.com/CFcleveland . If you set your account to receive our messages via text/sms, you'll get notices immediately on your cell phone. Cool!
Here is what you'll find NEW this week
. Member Spotlight - Lisa & Greg
. New time for the Beginner "Scardy Cat' class
. The Zone - results, tips & the "option B"
. 3000 Club Competition - WOW - what did you pick?
. Nothing to do with fitness - Westlake Rotary Reverse Raffle
. Access to past email newsletters
This month's Member Spotlight - Lisa & Greg
Greg started coming to Crossfit Cleveland in January 2008 and Lisa joined him in May. Here's what they have to say."We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost." You can read more about them and see their picture on our CrossFit Cleveland website
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
We've changed the time for our beginner classes to 6:45pm on Wednesday evenings. These classes are for any of you who think our workouts are too hard for you. Believe me, they aren't. Our job as Crossfit trainers is to teach you the proper way to perform exercises and coach you through a workout that you can do at your current level. Some people in the fitness world feel like they have to 'kick your ass' during your first training session, we do not.
It's okay to admit that you don't have a clue how to to exercise properly and effectively, most people don't. These beginner 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. Each time you come back we'll turn up the volume a little bit to keep it challenging. Soon you'll be ready to jump into the workouts with our Crossfit veterans!
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class. You can buy a punch card to reduce the cost to $10 per class.
***Please email me by 6:00pm on Wednesdays to register for each class, or or you can call or text me at 440-915-7856. Thanks!
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
The Zone Diet - Results, Tips & Option "B"
We've completed another month on the Zone and I'm just not sure what I think of all this weighing and measuring. On one hand it's a pain in the ass. On the other hand, it keeps me from over eating. I'm very good at eyeballing to balance the proportions, but I'm bad about keeping to the correct portion size. So I don't need to weigh and measure to make sure I have the proper balance of proteins, carbs and fats during each meal, but I will definitely over eat if I don't measure the total. Staci on the other hand stinks at eyeballing the proportions, but is very good at limiting the overall portion size. So what am I saying? Stick to weighing and measuring for as long and you can.
One thing we changed recently is that we now prepare the same size meals for both of us. We used to make up a 4 or 5 block meal for me and a 3 block meal for Staci. That was pure genius, not. Now we make up 3 block meals for both of us. I simply eat an additional 3 block meal at some point during the day. That, combined with a slightly larger snack, gets me to my higher block total for the day. I find that it's easier to make a 3 block meal than it is to make a 4 or 5 block meal.
If you have no idea what I mean by weighing/measuring/eyeballing, read a few of the back issues and check out the earlier links to learn the basics of the Zone Diet.
Here's a link to an interesting article by Dr. Barry Sears on Diet Myths.
There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Club 3000 competition - W.O.W. - What did you pick?
Last month I thought, why should someone else pick the exercise you should do 3000 reps of? Why shouldn't you pick it/them yourself. That's what we're doing starting this month. You get to pick your own exercise or a combination of several that you will do 3,000 reps of. Or maybe 1,000 or 1,500. Put it on the board and go for it.
The only catch is, you gotta pick something you suck at or that you hate doing. No cherry picking like I normally do. Don't pick something you are good at, pick a weakness or something you really don't like to do. We all have them, and we know what they are. Let's call them "Suckers". For me it's pullups and heavy thrusters. I suck at high rep pullups and I hate heavy thrusters, hate'em hate'em hate'em.
W.O.W. stands for Work On your Weakness. I know there's a 'Y" in there, forget about it. Work on your weakness means pick exercises that you either don't do very well or that you just hate doing. Even better yet, pick the ones that scare you. I said before that I hate heavy thrusters. The truth is they scare me.
Make sure you write your W.O.W. Target on the Goal Board at the gym, and email me with your choices.
Nothing to do with Fitness - Westlake/Bay Village Rotary Reverse Raffle
For those of you who like a good party, I've got one for you. The Westlake/Bay Village Rotary Club is having its annual Reverse Raffle & Silent Auction on Saturday March 7th, 2009 at Lakewood Country Club. All money raised goes to charitable causes both locally and abroad.
At first glance you might think it's a bit pricey, but it's really not when you consider what you get. Dinner for two and all the trimmings at a private country club, music, dancing and, get this, an open bar all night with top shelf booze. Have you seen the drinks they pour at Lakewood C.C.? Big! You also get one ticket on the main board to win $2,000, plus there are a bunch of other prizes.
Our very own Pat Graham is the Rotary Club's chairman of this event. Let's get a group together and run up his bar tab!
Event Details When: Saturday, March 7, 2009 6:30 to midnightWhat: Reverse Raffle - $2,000.00 Grand Prize and $2,800.00 total Cash Prizes plus a Silent Auction Where: Lakewood Country Club, 2613 Bradley Road, Westlake, OHCost: $175 per couple, includes dinner and open bar all night Why: Your support allows them to continue their mission of giving.
They are also accepting donations for Silent Auction items. Please see Bill or Staci for more details.
BTW-Thanks to everyone who turned out to help Cassi with her fundraising efforts last week. The spaghetti dinner and Sean's band party were very well attended, and fun. Sean might be singing Alex Bevan's "Skinny Little Boy" the next time he's on stage.
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, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
New time for the beginner "Scaredy Cat' class - Wednesdays @ 6:45pm
I've changed the name of the 6:45pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
If you have not attended any of our free Saturday 9:00am workouts your first Scaredy Cat class is on the house(no charge). Otherwise it's $15 per class.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 have additional details on our website, http://www.crossfitcleveland.com/
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. 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.
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
Thursday, January 22, 2009
CrossFit Cleveland fitness news & updates 01/22/09
In addition to the Goal Board at the gym, we've recently added an Excuse Board. It's basically a numbered list of excuses we hear before, during and after a workout, or when someone comes back after a little time off. It's meant to save you time and everyone else the agony of hearing it, again and again. Instead of saying "I'm too sore from blah blah blah....." simply say #4 or say #7 instead of "I'm feeling too X to do this today". We'll all get it, and you won't sound like such a wimp;>)
I got the idea from Greg Glassman when I first met him. He said everyone, even his best athletes, would grumble prior to doing certain workouts. He would simply interrupt them and say, "hey that's #3, now get to work." Okay, now I'm rambling again...
Here is what you'll find this week
. Member Spotlight - John Gilbert
. Lakewood Health Fair Saturday - Free
. The Zone - results, tips & the "option B"
. 3000 Club Competition changing next month
. Expanded hours - (feedback requested). Nothing to do with fitness - Cassi's fundraisers
. Access to past email newsletters
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
Lakewood Health Fair this Saturday, January - Free
We are one of the local vendors supporting the Live Well Lakewood Free Health Fair this Saturday, January 24th from 9:00am until 3:00pm. It's being held at the Garfield Middle School at 13114 Detroit Avenue. Dr. Michael Roizin and Joy Bauer will be giving separate talks and signing books. Call 216.529.7695 or visit LiveWellLakewood.org for more information.
We'll have a display table during the event and deliver a brief CrossFit presentation/demonstration at 12:30pm. A few of our members just might display extraordinary feats of physical fitness for the crowd.
The Zone Diet - Results, Tips & Option "B"
Katie Rawlings is nearing two months straight on the Zone and liking her results. She's definitely leaning out and increasing her strength. I'll get some stats from her this week and publish them in next week's email. Katie says that the Zone has totally changed her eating habits and is really a new way of life, not so much a "diet". She posts a lot of her results on Facebook, look for them there.
BTW-Katie has a new nickname stemming from her initials, K.L.R. Anyone care to guess what it is? Email me your guess, so at least I'll know someone is reading these emails.
Enough about KLR, Staci and I are back to weighing and measuring portions at each meal. We got a little casual and started 'eyeballing' portions instead of weighing. Staci says we definitely tend to eat more than we should when we 'eyeball' things, so we have the scale back out at almost every meal. Of course we have a few cheat meals per week. Last Saturday I had an awesome Patty Melt and sweet potato fries at Arturo's in North Olmsted, washed down with a spicy bloody mary and a cold beer. It's okay to cheat once in a while, mmmmmmm.
If you have no idea what I mean by weighing/measuring/eyeballing, read a few of the back issues and check out the earlier links to learn the basics of the Zone Diet.
Here's a link to the Nutrition Forum on the CrossFit Discussion Board running on the Main Crossfit Website. There are threads on lots of subjects, not just the Zone. Be careful though, you just might spend the rest of the day browsing.
There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Club 3000 competition changing in February to W.O.W.
(repeat from last week in case you missed it)
It seems as if Katie is the only one doing the 3000 competition this month, probably because L-sits really suck. She picked them mainly for that reason, and because she wanted to get better at them. That made me think, why should someone else pick the exercise you should do 3000 reps of? Why shouldn't you pick it/them yourself. That's what we're going to do starting next month. You'll pick your own exercise or a combination of several that you will do 3,000 reps of. Or maybe 1,000 or 1,500. Put it on the board and go for it.
The only catch is, you gotta pick something you suck at or that you hate doing. No cherry picking like I normally do. Don't pick something you are good at, pick a weakness or something you really don't like to do. We all have them, and we know what they are. Let's call them "Suckers". For me it's pullups and heavy thrusters. I suck at high rep pullups and I hate heavy thrusters, hate'em hate'em hate'em.
W.O.W. stands for Work On your Weakness. I know there's a 'Y" in there, forget about it. Work on your weakness means pick exercises that you either don't do very well or that you just hate doing. Even better yet, pick the ones that scare you. I said before that I hate heavy thrusters. The truth is they scare me.
More on this next week, just start listing out your suckers now.
Who knows, maybe I'll change the name again next week, from W.O.W. to the Suckers Competition.
Expanded Hours - Feedback Requested - Please
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Nothing to do with Fitness - Help Cassi go to Africa
Our own Cassi Veres is having a couple fundraisers to help her with the travel expenses for an upcoming trip to South Africa. No, she's not going on a safari. She's going, along with 4 fellow staff members from the Hospice of the Western Reserve, to observe and experience hospice care in the Western Cape Region of South Africa. Cassi has worked as a licensed social worker with Hospice of the Western Reserve since September 2005. She will be living and working with the social workers of Helderberg Hospice in Sub-Saharan South Africa from March 10th to the 26th.
If you care to help, you can attend a Spaghetti Dinner ($6/plate, 50/50, and basket raffles) Sunday the 25th at The North Olmsted Community Cabin from 3-7pm and/or come watch Sean's acoustic guitar duo, Poster Child, playing Saturday the 31st of Jan. 5-9pm at Merry Arts Pub and Grille in Lakewood. Ten bucks gets you in, draft beer included. I think I have to see and hear that!
If you don't know Cassi, you can catch her most evenings at the CrossFit gym. She's been around since the early days in the Metroparks.
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.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
New name for Wednesday evening beginner class
I've changed the name of the 7:00pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
Your first Scaredy Cat class is on the house(no charge). After that, we can talk about other options.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 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 Cleveland Kids. 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.
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
440-527-0527
I got the idea from Greg Glassman when I first met him. He said everyone, even his best athletes, would grumble prior to doing certain workouts. He would simply interrupt them and say, "hey that's #3, now get to work." Okay, now I'm rambling again...
Here is what you'll find this week
. Member Spotlight - John Gilbert
. Lakewood Health Fair Saturday - Free
. The Zone - results, tips & the "option B"
. 3000 Club Competition changing next month
. Expanded hours - (feedback requested). Nothing to do with fitness - Cassi's fundraisers
. Access to past email newsletters
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
Lakewood Health Fair this Saturday, January - Free
We are one of the local vendors supporting the Live Well Lakewood Free Health Fair this Saturday, January 24th from 9:00am until 3:00pm. It's being held at the Garfield Middle School at 13114 Detroit Avenue. Dr. Michael Roizin and Joy Bauer will be giving separate talks and signing books. Call 216.529.7695 or visit LiveWellLakewood.org for more information.
We'll have a display table during the event and deliver a brief CrossFit presentation/demonstration at 12:30pm. A few of our members just might display extraordinary feats of physical fitness for the crowd.
The Zone Diet - Results, Tips & Option "B"
Katie Rawlings is nearing two months straight on the Zone and liking her results. She's definitely leaning out and increasing her strength. I'll get some stats from her this week and publish them in next week's email. Katie says that the Zone has totally changed her eating habits and is really a new way of life, not so much a "diet". She posts a lot of her results on Facebook, look for them there.
BTW-Katie has a new nickname stemming from her initials, K.L.R. Anyone care to guess what it is? Email me your guess, so at least I'll know someone is reading these emails.
Enough about KLR, Staci and I are back to weighing and measuring portions at each meal. We got a little casual and started 'eyeballing' portions instead of weighing. Staci says we definitely tend to eat more than we should when we 'eyeball' things, so we have the scale back out at almost every meal. Of course we have a few cheat meals per week. Last Saturday I had an awesome Patty Melt and sweet potato fries at Arturo's in North Olmsted, washed down with a spicy bloody mary and a cold beer. It's okay to cheat once in a while, mmmmmmm.
If you have no idea what I mean by weighing/measuring/eyeballing, read a few of the back issues and check out the earlier links to learn the basics of the Zone Diet.
Here's a link to the Nutrition Forum on the CrossFit Discussion Board running on the Main Crossfit Website. There are threads on lots of subjects, not just the Zone. Be careful though, you just might spend the rest of the day browsing.
There is a "Zone Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Club 3000 competition changing in February to W.O.W.
(repeat from last week in case you missed it)
It seems as if Katie is the only one doing the 3000 competition this month, probably because L-sits really suck. She picked them mainly for that reason, and because she wanted to get better at them. That made me think, why should someone else pick the exercise you should do 3000 reps of? Why shouldn't you pick it/them yourself. That's what we're going to do starting next month. You'll pick your own exercise or a combination of several that you will do 3,000 reps of. Or maybe 1,000 or 1,500. Put it on the board and go for it.
The only catch is, you gotta pick something you suck at or that you hate doing. No cherry picking like I normally do. Don't pick something you are good at, pick a weakness or something you really don't like to do. We all have them, and we know what they are. Let's call them "Suckers". For me it's pullups and heavy thrusters. I suck at high rep pullups and I hate heavy thrusters, hate'em hate'em hate'em.
W.O.W. stands for Work On your Weakness. I know there's a 'Y" in there, forget about it. Work on your weakness means pick exercises that you either don't do very well or that you just hate doing. Even better yet, pick the ones that scare you. I said before that I hate heavy thrusters. The truth is they scare me.
More on this next week, just start listing out your suckers now.
Who knows, maybe I'll change the name again next week, from W.O.W. to the Suckers Competition.
Expanded Hours - Feedback Requested - Please
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Nothing to do with Fitness - Help Cassi go to Africa
Our own Cassi Veres is having a couple fundraisers to help her with the travel expenses for an upcoming trip to South Africa. No, she's not going on a safari. She's going, along with 4 fellow staff members from the Hospice of the Western Reserve, to observe and experience hospice care in the Western Cape Region of South Africa. Cassi has worked as a licensed social worker with Hospice of the Western Reserve since September 2005. She will be living and working with the social workers of Helderberg Hospice in Sub-Saharan South Africa from March 10th to the 26th.
If you care to help, you can attend a Spaghetti Dinner ($6/plate, 50/50, and basket raffles) Sunday the 25th at The North Olmsted Community Cabin from 3-7pm and/or come watch Sean's acoustic guitar duo, Poster Child, playing Saturday the 31st of Jan. 5-9pm at Merry Arts Pub and Grille in Lakewood. Ten bucks gets you in, draft beer included. I think I have to see and hear that!
If you don't know Cassi, you can catch her most evenings at the CrossFit gym. She's been around since the early days in the Metroparks.
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.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
The Zone - links to info from previous newletters
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
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
New name for Wednesday evening beginner class
I've changed the name of the 7:00pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
Your first Scaredy Cat class is on the house(no charge). After that, we can talk about other options.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
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. 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 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 Cleveland Kids. 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.
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
440-527-0527
Thursday, January 15, 2009
CrossFit Cleveland fitness news & updates 01/15/09
I think everyone should have a box or square drawn on a wall with a few goals written inside. Put it where you'll see it often. Many of our members have a square on the goal board at the gym listing a few of their fitness goals. If you don't have one yet, give it a try.
Here is what you'll find this week
. Member Spotlight - John Gilbert
. New name for the Beginner Classes
. Zone Diet - results, tips & the "option B"
. 3000 Club Competition changing next month
. CrossFit listed on MSN's Health & Fitness site . Expanded hours - (feedback requested). Nothing to do with fitness - Boat Show
. Access to past email newsletters
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
New name for Wednesday evening beginner class
I've changed the name of the 7:00pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
Your first Scaredy Cat class is on the house(no charge). After that, we can talk about other options.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
Zone Diet Results, Tips & Option "B"
I've heard that many of you are giving the Zone a try this month. Good luck and keep me posted on your results, both good and bad. If you have something I can include in a future newsletter, please let me know.
Okay, as for us. Staci has lost 2 inches off her waist and 8 pounds since Thanksgiving. That's pretty impressive especially when you consider we passed through two, or in our case, three holiday seasons.
While weight loss is not my primary concern, I was able to sail through the holidays and still drop a couple pounds. While this is not quantifiable, I have lines on my stomach that I have not had since my teens. As for numbers, my back squat has increase by 30 pounds and my weighted pullups are up 15 pounds. That might not sound like much but I suck at pullups. I am going to test my max deadlift in a few days and do several CrossFit benchmark workouts to see what has changed. I'll post the results as I learn them.
It has been a lot of work preparing Zone meals, especially since we have to eat at the gym many evenings. We're getting pretty good at it though, more on that next week. Here's a link to a Zone Quick Start Guide from their official web site.
There is a "Zone Diet Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Club 3000 competition changing in February to W.O.W.
It seems as if Katie is the only one doing the 3000 competition this month, probably because L-sits really suck. She picked them mainly for that reason, and because she wanted to get better at them. That made me think, why should someone else pick the exercise you should do 3000 reps of? Why shouldn't you pick it/them yourself. That's what we're going to do starting next month. You'll pick your own exercise or a combination of several that you will do 3,000 reps of. Or maybe 1,000 or 1,500. Put it on the board and go for it.
The only catch is, you gotta pick something you suck at or that you hate doing. No cherry picking like I normally do. Don't pick something you are good at, pick a weakness or something you really don't like to do. We all have them, and we know what they are. Let's call them "Suckers". For me it's pullups and heavy thrusters. I suck at high rep pullups and I hate heavy thrusters, hate'em hate'em hate'em.
W.O.W. stands for Work On your Weakness. I know there's a 'Y" in there, forget about it. Work on your weakness means pick exercises that you either don't do very well or that you just hate doing. Even better yet, pick the ones that scare you. I said before that I hate heavy thrusters. The truth is they scare me.
More on this next week, just start listing out your suckers now.
Who knows, maybe I'll change the name again next week, from W.O.W. to the Suckers Competition. I've been a name changing fool these days!
CrossFit on MSN
CrossFit workouts made the list on MSN's Health and Fitness site.
Expanded Hours - Feedback Requested - Please
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Nothing to do with Fitness
Think summer! The Cleveland Boat Show starts tomorrow, Jan. 16 and runs through Sunday Jan. 25th at the IX Center. Who says you can't enjoy a cold one on the back of a 50 foot Searay in Cleveland during the winter. That's where you'll find Staci and me.
According to their website, Gain free admission by bringing three canned goods on Inauguration Day - Tuesday, Jan. 20. All food will be donated to the Cleveland Foodbank.
They even have Put-in-Bay Pirate Day next Thursday, GARRRRR.
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.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
Zone Diet - links to info from previous newletters
The Zone Diet 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 diet 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"
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
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. 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 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 Cleveland Kids. 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.
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
Here is what you'll find this week
. Member Spotlight - John Gilbert
. New name for the Beginner Classes
. Zone Diet - results, tips & the "option B"
. 3000 Club Competition changing next month
. CrossFit listed on MSN's Health & Fitness site . Expanded hours - (feedback requested). Nothing to do with fitness - Boat Show
. Access to past email newsletters
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
New name for Wednesday evening beginner class
I've changed the name of the 7:00pm Wednesday beginner class to the "Scaredy Cat" class. These classes are for all of you who are scared to death of walking 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. 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 the light will either go on for you and you will get it, or you'll hate us and never come back.
Your first Scaredy Cat class is on the house(no charge). After that, we can talk about other options.
The 9:00am Saturday Basics Class continues to be free for everyone, just be on time or you'll only be able to watch.
Zone Diet Results, Tips & Option "B"
I've heard that many of you are giving the Zone a try this month. Good luck and keep me posted on your results, both good and bad. If you have something I can include in a future newsletter, please let me know.
Okay, as for us. Staci has lost 2 inches off her waist and 8 pounds since Thanksgiving. That's pretty impressive especially when you consider we passed through two, or in our case, three holiday seasons.
While weight loss is not my primary concern, I was able to sail through the holidays and still drop a couple pounds. While this is not quantifiable, I have lines on my stomach that I have not had since my teens. As for numbers, my back squat has increase by 30 pounds and my weighted pullups are up 15 pounds. That might not sound like much but I suck at pullups. I am going to test my max deadlift in a few days and do several CrossFit benchmark workouts to see what has changed. I'll post the results as I learn them.
It has been a lot of work preparing Zone meals, especially since we have to eat at the gym many evenings. We're getting pretty good at it though, more on that next week. Here's a link to a Zone Quick Start Guide from their official web site.
There is a "Zone Diet Links" section below my sig. I will keep a running list of all new links each week.
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.
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.
Club 3000 competition changing in February to W.O.W.
It seems as if Katie is the only one doing the 3000 competition this month, probably because L-sits really suck. She picked them mainly for that reason, and because she wanted to get better at them. That made me think, why should someone else pick the exercise you should do 3000 reps of? Why shouldn't you pick it/them yourself. That's what we're going to do starting next month. You'll pick your own exercise or a combination of several that you will do 3,000 reps of. Or maybe 1,000 or 1,500. Put it on the board and go for it.
The only catch is, you gotta pick something you suck at or that you hate doing. No cherry picking like I normally do. Don't pick something you are good at, pick a weakness or something you really don't like to do. We all have them, and we know what they are. Let's call them "Suckers". For me it's pullups and heavy thrusters. I suck at high rep pullups and I hate heavy thrusters, hate'em hate'em hate'em.
W.O.W. stands for Work On your Weakness. I know there's a 'Y" in there, forget about it. Work on your weakness means pick exercises that you either don't do very well or that you just hate doing. Even better yet, pick the ones that scare you. I said before that I hate heavy thrusters. The truth is they scare me.
More on this next week, just start listing out your suckers now.
Who knows, maybe I'll change the name again next week, from W.O.W. to the Suckers Competition. I've been a name changing fool these days!
CrossFit on MSN
CrossFit workouts made the list on MSN's Health and Fitness site.
Expanded Hours - Feedback Requested - Please
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Nothing to do with Fitness
Think summer! The Cleveland Boat Show starts tomorrow, Jan. 16 and runs through Sunday Jan. 25th at the IX Center. Who says you can't enjoy a cold one on the back of a 50 foot Searay in Cleveland during the winter. That's where you'll find Staci and me.
According to their website, Gain free admission by bringing three canned goods on Inauguration Day - Tuesday, Jan. 20. All food will be donated to the Cleveland Foodbank.
They even have Put-in-Bay Pirate Day next Thursday, GARRRRR.
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.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
Zone Diet - links to info from previous newletters
The Zone Diet 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 diet 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"
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
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. 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 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 Cleveland Kids. 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.
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
Wednesday, January 7, 2009
CrossFit Cleveland fitness news & updates 01/07/09
A few weeks ago I promised less babbling from me (up in this section anyways), so I'll just get to it. Here's a brief list of new stuff, and as always the old stuff is down lower in this email. Cheers!
Here is what you'll find this week
. Member Spotlight - John Gilbert
. Zone Diet tips & option B
. Expanded hours - (feedback requested)
. Katie wins the Club 3000 Competition & videos for this month
. Beginner Classes on Wednesday evenings. Nothing to do with Fitness
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
Zone Diet Tips
As I mentioned last week, the Zone Diet 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 diet balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.
My favorite book is "The Top 100 Zone Foods" by Barry Sears, Ph.D. Staci's favorite Zone recipe book is "Zone Meals in Seconds" by Barry & Lynn Sears. She borrowed it from Liz and refuses to give it back until I buy her a copy.
I'm not suggesting that you buy them from Amazon, I simply included the links so you know the right books. There are a ton of books with similar titles.
I've added a "Zone Diet Links" section below my sig. I will keep a running list of all new links each week. You can find the two I posted last week. Read up on the basics so you'll be able to keep up with us in the coming weeks.
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.
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. BTW-Thanks to Randy LePrevost for kicking my lazy fat ass back then. I wish he'd come into our gym now so I could return the favor!
Expanded Hours
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Club 3000 competition
Katie Rawlings won the competion for December - first to finish 3000 squats . For those of you who haven't heard, Katie's been on the Zone Diet for over a month now and it is making her a bit scary - She picked L-Sits & L-Hangs for January, 3,000 seconds of them. I've been sitting here for a while trying how best to type a description of L-Sits and L-Hangs, and it ain't happening.
Stop in and we'll show you how they're done, the hard way and a few easier ways. Everyone can do a variation, so don't pass on this one. After 3,000 seconds your abs will be smoking.
Here is a video clip of a guy doing an L-sit on bars, and another 'single leg at a time' variation on paralletes. Here's an L-Pullup video, an L-hang is minus the pullup. Get it?
CrossFit Beginner classes on Wednesday evenings
Resuming tonight January 7th,(my sister Jane's birthday BTW) we'll have new CrossFit beginner classes every Wednesday at 7:00pm. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.
These classes will focus on teaching you how to perform our fundamental exercises and include a light workout. It's also a great way for existing members to perfect some of their basic skills.
For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.
Nothing to do with Fitness
Here my chance to share something that I find interesting that has nothing to do with fitness. My friend Michael DeAloia, aka The Tech Czar, posted an interesting video on his blog yesterday. It's titled Living in Exponential Times. It's a head spinner.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
Zone Diet - links to info from previous newletters
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
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. 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 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 Cleveland Kids. 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.
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
Here is what you'll find this week
. Member Spotlight - John Gilbert
. Zone Diet tips & option B
. Expanded hours - (feedback requested)
. Katie wins the Club 3000 Competition & videos for this month
. Beginner Classes on Wednesday evenings. Nothing to do with Fitness
This month's Member Spotlight - John Gilbert
John started working out with us this past summer. He is a regular early morning worker-outer, and I mean early. He's there most days at 5:00am sharp. Of course I don't get to see much of John since I don't know how to wake up before 5:00am, but I can tell you that he's really a great guy.
You can read the whole story about John on our CrossFit Cleveland website
Zone Diet Tips
As I mentioned last week, the Zone Diet 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 diet balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.
My favorite book is "The Top 100 Zone Foods" by Barry Sears, Ph.D. Staci's favorite Zone recipe book is "Zone Meals in Seconds" by Barry & Lynn Sears. She borrowed it from Liz and refuses to give it back until I buy her a copy.
I'm not suggesting that you buy them from Amazon, I simply included the links so you know the right books. There are a ton of books with similar titles.
I've added a "Zone Diet Links" section below my sig. I will keep a running list of all new links each week. You can find the two I posted last week. Read up on the basics so you'll be able to keep up with us in the coming weeks.
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.
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. BTW-Thanks to Randy LePrevost for kicking my lazy fat ass back then. I wish he'd come into our gym now so I could return the favor!
Expanded Hours
We've added 5:00am workouts on Mondays, Wednesdays and Fridays and new 5:35pm workout on Monday evenings. If we get a decent response, we'll open earlier in the afternoons and staying open later in the mornings on weekdays. Please let me know if you would attend 7:00am or 7:45am workouts in the mornings and/or 4:00pm or 4:45pm workouts in the afternoons.
You can see all of our times on our CrossFit Workout Schedule page.
Club 3000 competition
Katie Rawlings won the competion for December - first to finish 3000 squats . For those of you who haven't heard, Katie's been on the Zone Diet for over a month now and it is making her a bit scary - She picked L-Sits & L-Hangs for January, 3,000 seconds of them. I've been sitting here for a while trying how best to type a description of L-Sits and L-Hangs, and it ain't happening.
Stop in and we'll show you how they're done, the hard way and a few easier ways. Everyone can do a variation, so don't pass on this one. After 3,000 seconds your abs will be smoking.
Here is a video clip of a guy doing an L-sit on bars, and another 'single leg at a time' variation on paralletes. Here's an L-Pullup video, an L-hang is minus the pullup. Get it?
CrossFit Beginner classes on Wednesday evenings
Resuming tonight January 7th,(my sister Jane's birthday BTW) we'll have new CrossFit beginner classes every Wednesday at 7:00pm. These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.
These classes will focus on teaching you how to perform our fundamental exercises and include a light workout. It's also a great way for existing members to perfect some of their basic skills.
For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.
Nothing to do with Fitness
Here my chance to share something that I find interesting that has nothing to do with fitness. My friend Michael DeAloia, aka The Tech Czar, posted an interesting video on his blog yesterday. It's titled Living in Exponential Times. It's a head spinner.
That's all for now, all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
Zone Diet - links to info from previous newletters
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
Executive Fitness Starter Program
The next program starts Tuesday March 10, 2009.
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.
You will train in a small group of people (5 max) 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.
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. 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 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 Cleveland Kids. 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.
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
Tuesday, December 30, 2008
CrossFit Cleveland fitness news & updates 12/3008
We hope all of you are enjoying this holiday season. Thanks to all of you who have helped make our first year a success. Our best to you and your family in 2009.
Many of you have expressed an interest in learning more about the Zone Diet. It's the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes.
Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone diet balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.
Staci and I will be sharing our Zone ideas and tips starting next month. Paul and Nancy are also very knowledgable on the subject so please don't be shy about asking questions to any of us. If you are curious and want to learn more right now, here is a link to an article about the Zone Wellness Pyramid on the official Zone Diet website. There is a ton of free information on this site, so there is no need for you to buy a book.
Another great resource is the CrossFit Journal Issue 21, free for download here. More on the Zone next week.
Here is what you'll find this week
. Holiday hours
. Executive Fitness Starter Program starts next Tuesday 1/6
. Membership Changes for '09
. Katie wins the Club 3000 Competition
. New time for CrossFit Beginner Classes. Member Spotlight - Pat Graham
Now is a good time to join and lock in today's membership rates - they go up for new people joining after January 1st. Existing member's rates do not change.
As usual, we have a free basic intro class every Saturday morning at 9:00am. Everyone is welcome, just please don't be late.
Holiday Hours
We will be open Wednesday morning from 5:30am-7:00am and closed Wednesday evening and Thursday for the holiday. We'll resume our normal schedule Friday bright and early. See our CrossFit Workout Schedule page for all times.
New Executive Fitness Programs start next Tuesday 1/6
Another evening Starter Program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserves your spot.
The Intermediate Program starting 1/6/09 is full. Thanks!
Membership changes in January (nothing changes for current members)
If you haven't joined our crew yet, you may want to take advantage of 2008 rates and lock them in for next year.
If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.
Club 3000 competition
Katie Rawlings won the competion for December - finishing her 3000 squats yesterday. For those of you who haven't heard, Katie's been on the Zone Diet for a month now. My guess is that she would have finished over a week ago if it were not for all the holiday distractions. We can't wait to tell you what she picked for January! You might want to get on the Zone now if you want to keep up with her next month.
New CrossFit Beginner classes on Wednesday evenings
Resuming January 7th, we'll have new CrossFit beginner classes every Wednesday at 7:00pm (Note New Time). These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.
These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.
For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.
Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.
This month's Member Spotlight - Pat Graham
Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.
You can read the rest on our CrossFit Cleveland website
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.
That's all for now, see the usual old stuff below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
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.
You will train in a small group of people (5 max) 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.
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. 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 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 Cleveland Kids. 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.
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
Many of you have expressed an interest in learning more about the Zone Diet. It's the eating plan recommended by CrossFit founders Greg and Lauren Glassman and their crew of senior CrossFit trainers and athletes.
Some people find the Zone confusing in the beginning, but it's really quite simple once you get it. The Zone diet balances three macronutrients - protein, carbohydrates and fat at every meal and snack. The tricky part is learning how to create and maintain the balance.
Staci and I will be sharing our Zone ideas and tips starting next month. Paul and Nancy are also very knowledgable on the subject so please don't be shy about asking questions to any of us. If you are curious and want to learn more right now, here is a link to an article about the Zone Wellness Pyramid on the official Zone Diet website. There is a ton of free information on this site, so there is no need for you to buy a book.
Another great resource is the CrossFit Journal Issue 21, free for download here. More on the Zone next week.
Here is what you'll find this week
. Holiday hours
. Executive Fitness Starter Program starts next Tuesday 1/6
. Membership Changes for '09
. Katie wins the Club 3000 Competition
. New time for CrossFit Beginner Classes. Member Spotlight - Pat Graham
Now is a good time to join and lock in today's membership rates - they go up for new people joining after January 1st. Existing member's rates do not change.
As usual, we have a free basic intro class every Saturday morning at 9:00am. Everyone is welcome, just please don't be late.
Holiday Hours
We will be open Wednesday morning from 5:30am-7:00am and closed Wednesday evening and Thursday for the holiday. We'll resume our normal schedule Friday bright and early. See our CrossFit Workout Schedule page for all times.
New Executive Fitness Programs start next Tuesday 1/6
Another evening Starter Program will begin 1/6/09, on Tuesday and Thursday evenings at 7:30pm and Saturday mornings at 7:30am. The cost is $249 per person for the 6-week program. Please see down below my signature line or contact me for more details. As usual, payment reserves your spot.
The Intermediate Program starting 1/6/09 is full. Thanks!
Membership changes in January (nothing changes for current members)
If you haven't joined our crew yet, you may want to take advantage of 2008 rates and lock them in for next year.
If you currently have a membership or join by the end of December, nothing will change for you in January. For people who join after January 1st, the Unlimited membership will cost $100 per month and the 2x per week membership will no longer be an option. Punch cards will remain $100 or 10 workouts, good or six months. The $10 per month discount for Police, Fire, active military and full time students will still be offered.
Club 3000 competition
Katie Rawlings won the competion for December - finishing her 3000 squats yesterday. For those of you who haven't heard, Katie's been on the Zone Diet for a month now. My guess is that she would have finished over a week ago if it were not for all the holiday distractions. We can't wait to tell you what she picked for January! You might want to get on the Zone now if you want to keep up with her next month.
New CrossFit Beginner classes on Wednesday evenings
Resuming January 7th, we'll have new CrossFit beginner classes every Wednesday at 7:00pm (Note New Time). These classes are meant for all of you who don't think you can do our workouts but want to give them a try in a very safe and non-threatening environment. The format will be similar to our Executive Fitness Starter Program but you don't have to make a 6 week commitment.
These classes will also be similar to our free Saturday morning intro classes but they will focus more on teaching you how to perform our fundamental exercises and will include an lighter workout. It's also a great way for existing members to perfect some of their basic skills.
For non-members, classes are $15 each on an individual per class basis. Bring another family member for $5 off, $25 total for both of you. 2x per week members can attend as one of their two workouts for the week, Punch Card members can use a punch and unlimited members can come any time they want.
Please let me know if this sounds like something you'd like to do. If it's popular, we will add additional time slots throughout the week.
This month's Member Spotlight - Pat Graham
Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with three fellow members of the Westlake Bay Village Rotary Club.
You can read the rest on our CrossFit Cleveland website
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.
That's all for now, see the usual old stuff below.
Regards,
BR 440-915-7856 (Cell & Text)
========================================
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.
You will train in a small group of people (5 max) 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.
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. 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 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 Cleveland Kids. 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.
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
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