Six Reasons Why Your Fitness Routine Sucks - Part 4

6 Reasons why your fitness routine sucks, and how to fix it - Part 4

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

Reason #4: You only do what you like to do.

There's a saying at most CrossFit gyms, "work on your weaknesses". More bluntly put, "do what you suck at". That might not be good grammar, but it's damn good advice when it comes to getting in the best shape possible.

How often do you include exercises or routines that you hate into your workouts? My guess is not very often. This one factor can seriously limit your progress if your objective is to improve your overall fitness level.

Let's say the first three reasons I write about in this series don't apply to you. #1 You have a workout buddy or group of people you regularly workout with and #2 you constantly vary your workouts every day. #3 You've also learned proper form and technique on a wide variety of functional exercises and know what you are doing and why. However, you always choose the exercises you like to do and perform them in the rep ranges and time frames that you are comfortable with. You rarely, if ever, include the exercises that you hate and/or suck at. Do you think that might be hurting your efforts to get in the best shape possible?

Even if you attend instructor-led classes where someone else determines what you do, most of the time you know what you're in for. You usually choose a certain kind of class because you like the routine(s). Whether it's yoga, spinning, pilates, etc. it's a safe bet that your instructor is not going to surprise you and make you do 100 burpee pullups for time. We pull shit like that all the time. It's usually an optional part of the cool down and people like it more than you'd think.

Why not write down a few of your weaknesses and the exercises that reveal them. Commit to working on at least one this month. Pick one or two and work them into your warmups or cool downs. Don't go overboard, just ease some of those 'suckers' in and see what happens.

Here are a just a few of the exercises we've done in various combinations during the past month. Our members don't get to cherry pick. They do them all, modified to their fitness level of course. Pullups, handstand pushups, burpees, summo deadlift high pulls, 800 meter runs, 1000 meter rows, hanging knees to elbows, ring dips, mountain climbers, overhead squats, thrusters, double unders, max effort deadlifts, walking lunges, clean & jerks. I bet you see a few that make you cringe, those are the ones you can start with.

Last year we did a series of W.O.W. challenges. W.O.W. stands for "Work On (your) Weaknesses". Each month we picked a particular exercise and asked people to complete a certain number of reps during the month. They could be performed in warmups and cool downs, but reps done in our daily workouts did not count. Give it a try, you might be surprised at the result.

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

You can find parts one, two and three here if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

6 Reasons why your fitness routine sucks - Part 3

Bill Russell

CrossFit Cleveland - RAW Fitness, LLC

17140 Madison Avenue Lakewood, OH 44107

216-812-7841

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

Follow us on twitter @CFcleveland

Become a Fan of CrossFit Cleveland on Facebook

CrossFit Cleveland update - 5K Plus*

Thanks to everyone who came out to our Member Appreciation picnic last Sunday at Wendy Park. About 50 people showed up to enjoy a beatutful day on the lakefront. I'll post some pictures on our website soon and link to them next week.

Plans are in high gear for our first annual CrossFit Cleveland 5K Plus* event at 9:00am on Saturday October 10th, 2009 at the gym. All proceeds will be donated to the Lakewood Christian Service Center and the USO of Northern Ohio. There is a link on our website to register for the CrossFit Cleveland 5K Plus. Please register this weekend to get an "I Survived" T-Shirt.

Here is a 5K Plus* flyer that can be emailed to friends and co-workers or printed and posted for others to see. We would appreciate any help you can give us to promote the event.

We currently have the following sponsors:

Northeast Court Reporting - Staci Russell, www.necourtreporting.com

Stonehouse Grill - Cindy Yorke & Scott Hornblower, www.stonehousegrill.com

Jim Kukral's Success Bootcamp, www.5DayBootcamp.com

Brightguy, Inc. - Greg Atwell & Lisa Matuszny, www.brightguy.com

Northshore Tax & Accounting - Jim Strunk

Color by Numbers Salon in Lakewood- Natalie Bosau


We're looking for prize donations for the top finishers, i.e. gift certificates for local restaurants, hair salons and massage centers, etc. Please ask your favorite place to donate a prize.The cost to participate is $15, which includes an "I Survived" T-Shirt if you sign up by this weekend.

The event will be a 5K run with a bunch of bodyweight exercises mixed in to test your mettle. We'll have several 'scaled down' versions so that everyone can participate. It's a 'rain or shine' event, Crossfitters aren't afraid of a little bad weather. Remember the Kory flipping the tire in the rain video?

We hope to get some local media coverage for this event. I also have the event listed on Facebook, please share it with your friends CrossFit Cleveland 5K Plus* on Facebook
6 Reasons why your fitness routine sucks, and how to fix it

Sorry, but I ran out of time to finish the next article this week. I promise to have it next week! Here's an interesting article comparing P90X to CrossFit training.

Returns next week - Reason #4: You only do what you like to do.
You can find parts one, two and three here if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 26 Reasons why your fitness routine sucks - Part 3


New Executive Fitness Starter Programs starting soon

There will be several new Crossfit Executive Fitness Starter Program beginning later this month. I'll have the new schedule posted by early next week. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

The cost is $270 per person for the 6-week, 18 session program. That works out to $15 per session. You can register on our website's payment page, look about halfway down for the Exec program. Previous participants pay only $249.


Member Spotlight - The Amazing Trio

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

Nothing to do with Fitness

The Westlake/Bay Village Rotary Club is having its annual Sweetest Day Rose Sale fundraiser on Thursday October 15th from 10:00am - 2:00pm at the Westlake Holiday Inn. Get a dozen roses for your sweetheart and help a great local organization. If you are interested, please contact me or Pat Graham.

Previous newsletters on our website (repeat)

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

That's all for now, as always all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)

Follow us on Twitter, http://www.twitter.com/CFCleveland
Find us on Facebook at http://www.companies.to/crossfitcleveland========================================

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

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

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

Here are links from previous emails.Zone Wellness Pyramid CrossFit Journal Issue 21 on the Zone Diet
"The Top 100 Zone Foods"
"Zone Meals in Seconds"
Zone Quick Start Guide
CrossFit Discussion Board's Nutrition Forum
Dr. Barry Sears on Diet Myths
Zone on WebMD

Option B:

If you're not ready to start some new diet plan like the Zone, try this. Write down everything you put in your mouth for the next 7 days. Everything. Then take a look at the list. You'll see the bad guys, most people have two or three biggies. Pick one and eliminate it completely for 30 days. Pick two others and cut them in half. The Zone is confusing for some, I know that - but Option B is as simple as it gets. I did that 8 years ago when I was 40 pounds heavier than I am today. That, coupled with a new exercise plan got me on my way.Try it and show us your list. If you can't see the bad guys, we'll point them out for you.

Executive Fitness Starter Program

This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start. The cost is now $270 per person for the 6-week, 18 session program. You can register on our website's payment page, look about halfway down for the Exec program.
You will train in a small group of people (5-6max) three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! There are several recommendations on my LinkedIn page if you care to check them out. I have pictures of a few of our Executive Fitness groups on our CrossFit Cleveland Facebook page here. I'll be adding more soon.


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

It's okay to admit that you don't have a clue how to to exercise properly and effectively, most people don't. Or maybe you are just looking for a change of routine in your workouts. These classes will focus on teaching you how to perform our fundamental exercises using proper form and technique, all in a safe enviroment. We will include a light workout that I guarantee everyone can do. After one session you will realize that you are capable of doing our workouts. You might like them, but at least you can say you tried.
For now, the 9:00am Saturday Basics Class continues to be free for your first three visits, then they cost $5. Please be on time or you'll only be able to watch. All other workout times are reserved for our members or participants of our Executive Fitness Programs.
CrossFit Cleveland video promo on our website

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

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


Hoodies and Long-Sleeve T-Shirts

The new hoodies and long-sleeve t-shirts are now available at the gym. Hoodies are $30 and the T's are $20. Both have our new CF Cleveland logo on the back and a small RAW Fitness logo on the front.
CF Cleveland Trainers - email addresses
I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.New Members get one Foundations Class at no charge

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

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


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

We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class. If you show up after 9:00am, you may not join the class in progress but you are welcome to stay and watch. These workouts are free for your first three visits. After three free visits, we'll ask you to pay $5 per.You'll learn a few basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, www.CrossFitCleveland.com

CrossFit embroidered apparrel

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

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


Membership rates

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


CrossFit Kids

We have a new website for CrossFit Kids Cleveland. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Free speaker available for your group meeting Do you know of anyone who needs a free speaker for their group, club or association meetings? I am available to speak at local group meetings on two topics. 1. "How we built a profitable business using social media and on-line marketing."In this talk I tell how we used various low/no cost on-line marketing and social media tools to start and grow our business, and what our strategy is for the future.2. "Six Reasons Why Your Fitness Routine Sucks, and How to Fix It."In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.Please contact me through email at bill@crossfitcleveland.com or call direct at 440-915-7856. Thanks.
Copy of previous newsletters on our website

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

Mailing List

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

We hope to see you soon.


Bill Russell
440-915-7856

CrossFit Cleveland 5K Plus* news and updates

New event - short notice! CrossFit Cleveland 5K Plus*

We're having our first annual CrossFit Cleveland 5K Plus* event on Saturday October 10th, 2009 at the gym. The first heat will start at 9:00am. We are working on a flyer and an online registration page as I type. We'll post more details in a day or two. We floated the idea out recently and have received tremendous response, so here goes nothin!

We are currently looking for a few corporate sponsors to help pay for the cost of the T-Shirts we'll be giving to participants. All proceeds will be donated to a local charity.

If you know of someone who would like to be a sponsor, contact me at 440-915-7856 or email bill@crossfitcleveland.com. The cost is $100 and their company name will be printed on the shirt and the flyers. We're also taking prize donations for top finishers, i.e. gift certificates for local restaurants, hair salons and massage centers, etc. Please ask your favorite place to donate a prize.

The cost to participate is $15, which includes an "I Survived" T-Shirt. The event will be a 5K run with a bunch of bodyweight exercises mixed in to test your mettle. We'll have several 'scaled down' versions so that everyone can participate.

It's a 'rain or shine' event, Crossfitters aren't afraid of a little bad weather. Remember the Kory flipping the tire in the rain video?

We hope to get some local media coverage for this event. I listed the event on Facebook today and will be sending a link to a flyer and the registration page later this week. CrossFit Cleveland 5K Plus* on Facebook

** Don't miss the reminder about the picnic this Sunday and the new Member Spotlight article featuring our Amazing Trio - Chuck, Suzanne and Jessica.

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

Returns next week - Reason #4: You only do what you like to do.

You can find parts one, two and three here if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

6 Reasons why your fitness routine sucks - Part 3

New Executive Fitness Starter Programs starting soon

There is one new Crossfit Executive Fitness Starter Program beginning later this month for ladies only. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

Group 1: Mon/Wed/Fri at 10:00am, starts Monday 9/28 - Ladies Only

The cost is $270 per person for the 6-week, 18 session program. That works out to $15 per session. You can register on our website's payment page, look about halfway down for the Exec program. Previous participants pay only $249.

Summer Party Plans - RSVP requested by tomorrow by 6:00pm


Our "Member Appreciation Summer Party" is on for this Sunday September 27th at 2:00PM at Wendy Park. It's open to all current monthly gym members, punch card holders, participants of the Executive Fitness Programs, and their guests.

** It's on rain or shine. We'll have a tent in case the weather does not co-operate.

We'll be grilling chicken and burgers all afternoon and serving up beer and wine through the Sunset Grille's bar until our tab taps out. There is no cost for members and their guest(s), we just ask that you to bring something to share, a side dish, appetizer or dessert.

We have reserved an area along with three volleyball courts and cornhole. I'm sure we'll have ongoing vb games as well as Hooverball. If we are allowed, and depending on the weather, there might even be a jet ski there.

RSVPs are needed by tomorrow 9/23rd at 6:00pm. Please let us know how many are coming and what you can bring to share. There is a sign-up sheet at the gym or you can reply to this email. Thanks, we hope to have a big crowd there. Here's a google map link to the Sunset Grille at Wendy Park

Member Spotlight - The Amazing Trio

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

Nothing to do with Fitness

The Westlake/Bay Village Rotary Club is having its annual Sweetest Day Rose Sale fundraiser on Friday October 16th from 10:00am - 2:00pm at the Westlake Holiday Inn. Get a dozen roses for your sweetheart and help a great local organization. If you are interested, please contact me or Pat Graham.

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

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

Regards,

BR 440-915-7856 (Cell & Text)

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

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


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

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

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

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

Here are links from previous emails.

Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet

"The Top 100 Zone Foods"

"Zone Meals in Seconds"

Zone Quick Start Guide

CrossFit Discussion Board's Nutrition Forum

Dr. Barry Sears on Diet Myths

Zone on WebMD

Option B:

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

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

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

Executive Fitness Starter Program

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

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

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

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


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

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

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

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

CrossFit Cleveland video promo on our website

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

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

Hoodies and Long-Sleeve T-Shirts

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

CF Cleveland Trainers - email addresses

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


New Members get one Foundations Class at no charge

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

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

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

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

You'll learn a few basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, 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 Kids Cleveland. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.

Free speaker available for your group meeting

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

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

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

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

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

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

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

Copy of previous newsletters on our website

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

Mailing List

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

Bill Russell

440-915-7856

CrossFit Cleveland News & Updates 09/10/09

Now that was an awesome weekend, huh? We hope you enjoyed your holiday weekend as much as we did.

We've made a couple changes to the party program (1. it's now free for members and their guests) for the summer get together on Sunday September 27th. Please take a look down below for more details. We hope you can make it.

6 Reasons why your fitness routine sucks, and how to fix it - Part 3

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

Reason #3: You don't know what you are doing.

This is a hard one for many people to swallow but let me tell you something. It's okay to not know how to exercise properly. It's hard to admit though, especially us guys. We think we were born with some great fitness gene or something. Guess what, we weren't, and it's okay to admit it.

Health clubs and fitness centers are full of people who come in and look around at all the shiny stuff and say to themselves, I don't know what to do. So they do like most everyone else and start using equipment and copying off the person next to them, who is most likely copying off the person they saw at some other time.

I can't tell you how often I hear people tell me that they stopped going to the gym or using their own equipment mainly because they didn't know what to do. When I hear that I am positive we can help them, as long as they are serious about getting in shape. If they are content, we can't help at all. I often tell people that our gym is a place to come when you need to get back in shape and don't know how to do it yourself.

Now let's say you do have a decent amount of knowledge in one or several areas. Maybe you are a great runner or endurance athlete, or you have taken yoga, pilates, or karate classes for years. That's great, but it's still probably limiting the variety of your workouts and has caused you to be party guilty of Reason #2 (and Reason #4 that you'll read about next week).

It's best to have a whole slew of different exercises that you can perform correctly, using solid mechanics and proper form. There are many ways to accomplish this.

You can read the rest of the article here ---> better workouts.


Next week - Reason #4: You only do what you like to do.

You can find parts one and two here if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

Been missing your CrossFit 'fix'? It's time to get back to the gym

Many of our members come in less frequently during the summer months, choosing other outdoor activities instead. That's cool, as long as you've been doing something to stay active. The summer is nearing an end and we know you miss us, so get your butt back soon. Don't make us send the dog looking for you!

New Executive Fitness Starter Programs starting soon

There is one new Crossfit Executive Fitness Starter Program beginning later this month for ladies only. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

Group 1: Mon/Wed/Fri at 10:00am, starts Monday 9/28 - Ladies Only

The cost is $270 per person for the 6-week, 18 session program. That works out to $15 per session. You can register on our website's payment page, look about halfway down for the Exec program. Previous participants pay only $249.

Summer Party Plans - RSVP requested

Our "Member Appreciation Summer Party" is on for Sunday September 27th at 2:00PM at Wendy Park. It's open to all current monthly gym members, punch card holders, participants of the Executive Fitness Programs, and their guests.

We'll be grilling chicken and burgers all afternoon and serving up beer and wine through the Sunset Grille's bar until our tab taps out. There is no cost for members and their guest(s), we just ask that you to bring something to share, a side dish, appetizer or dessert.

We have reserved an area along with three volleyball courts and cornhole. I'm sure we'll have ongoing vb games as well as Hooverball. If we are allowed, and depending on the weather, there might even be a jet ski there.

RSVPs are needed asap. Please let us know how many are coming and what you can bring to share. There is a sign-up sheet at the gym or you can reply to this email. Thanks, we hope to have a big crowd there. Here's a google map link to the Sunset Grille at Wendy Park

Member Spotlight - Who will be next?

I'm still gathering info on our Dynamic Trio - Suzanne, Chuck and Jessica. They've been working out together since the very early days of CF Cleveland - Stay tuned! Hopefully I'll have it all together for the next newsletter.

Nothing to do with Fitness

This week I'm giving a plug to someone who gave us great service over the holiday weekend. Sandra Demeulemeester, the owner of North View Canvas in Huron, gave us dock side repair service on Monday afternoon-yes Labor Day. As I was taking down the boat canvas in preparation for our day trip to Kelley's Island, one of the zippers got stuck and I mean stuck. Mr. Patient here starts tugging and pulling with all his might determined to fix that little bastard. I lost. I ripped the zipper thing right off and proceeded to break it in half attempting to fix it myself.

Staci happened to spot a van in the marina parking lot with a sign about boat canvas and wrote down the phone number. I delayed calling it until later in the afternoon because I figured since it was a holiday I would just be leaving a message and would get a call back the next day. It turned out Sandra called me back within a few minutes and was available to stop over at our dock and check out the damage. We arrived back at the marina about 4:30pm. Sandra and her husband show up around 4:45pm. She tells me she has to take the top to her shop in Huron to replace the zipper and could be back in about an hour. Off they went and back they came around 6:00pm. Problem solved and for a fee so fair you wouldn't believe it if I told you. She even redid a bunch of stitching that was starting to come out, for no more than the estimate she gave us for the zipper replacement. I would have paid double or maybe triple given the day/time and storm on the horizon. She could have over charged us but she didn't, that's why I'm compelled to get her more business.

If you need any work done on your marine canvas or upholstery, give Sandra a call. 419-656-7586. Her website is http://northviewcanvas.com. We need to replace a portion of our canvas next year, who do you think we will call?

Previous newsletters on our website (repeat)

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

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

Regards,

BR 440-915-7856 (Cell & Text)

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

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


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

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

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

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

Here are links from previous emails.

Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet

"The Top 100 Zone Foods"

"Zone Meals in Seconds"

Zone Quick Start Guide

CrossFit Discussion Board's Nutrition Forum

Dr. Barry Sears on Diet Myths

Zone on WebMD

Option B:

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

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

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

Executive Fitness Starter Program

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

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

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

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


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

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

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

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

CrossFit Cleveland video promo on our website

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

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

Hoodies and Long-Sleeve T-Shirts

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

CF Cleveland Trainers - email addresses

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


New Members get one Foundations Class at no charge

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

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

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

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

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

CrossFit embroidered apparrel

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

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

Membership rates

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

CrossFit Kids

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

Free speaker available for your group meeting

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

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

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

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

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

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

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

Copy of previous newsletters on our website

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

Mailing List

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

We hope to see you soon.

Bill Russell

440-915-7856

Part 3 - Six Reasons why your Fitness Routine Sucks"

6 Reasons why your fitness routine sucks, and how to fix it - Part 3

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

Reason #3: You don't know what you are doing.

This is a hard one for many people to swallow but let me tell you something. It's okay to not know how to exercise properly. It's hard to admit though, especially us guys. We think we were born with some great fitness gene or something. Guess what, we weren't, and it's okay to admit it.

Health clubs and fitness centers are full of people who come in and look around at all the shiny stuff and say to themselves, I don't know what to do. So they do like most everyone else and start using equipment and copying off the person next to them, who is most likely copying off the person they saw at some other time.

I can't tell you how often I hear people tell me that they stopped going to the gym or using their own equipment mainly because they didn't know what to do. When I hear that I am positive we can help them, as long as they are serious about getting in shape. If they are content, we can't help at all. I often tell people that our gym is a place to come when you need to get back in shape and don't know how to do it yourself.

Now let's say you do have a decent amount of knowledge in one or several areas. Maybe you are a great runner or endurance athlete, or you have taken yoga, pilates, or karate classes for years. That's great, but it's still probably limiting the variety of your workouts and has caused you to be party guilty of Reason #2 (and Reason #4 that you'll read about next week).

It's best to have a whole slew of different exercises that you can perform correctly, using solid mechanics and proper form. There are many ways to accomplish this. There is an unbelievable amount of information on the Internet, most of which is free. One of the best sources of fitness info is the main CrossFit website. Hours and hours of videos, countless articles and a great on-line forum to read about and ask just about any question you can think of-and get expert answers to.

If you aren't into the self-taught approach, you could hire a personal trainer for private instruction. It's a good idea but there are several reasons why it may not be your best choice. First, the cost usually makes it hard for someone to do it often enough or continue it for long enough to really see results. Often times the trainer doesn't really teach you what to do and why, but simply puts you through a handful of routines that they do with everyone they train. If you have one that is still using the old approach of having leg day, then arm day and running on off days, run. I mean run away. If you are going to pay for private instruction, make sure it's from an expert.

You could sign up and join an instructor-led class doing something totally different than what you are used to. If you pick the right one, you'll get expert instruction and learn new exercises to add to your routine, which helps with Reason #2. You'll get an instant group to workout with, so that handles Reason #1. Plus you'll get a new kick in the butt that you probably need.

That new class may eventually become stale and you'll need to look for other classes to take instead, or in addition to. Of course, this is difficult at best. What's my pick for the best choice? Join a CrossFit facility. You will receive constant instruction on the proper way to perform countless exercises while working out in an instructor-led group.

You will also learn how to scale exercises to your fitness level so you can start to do things you never thought you could. Like pullups and ring dips and heavy deadlifts and squats, yes squats. We run, we row, we do old school calisthenics, gymnastic movements, power lifts, olympic lifts, balance and agility work, situps, box jumps, tire flips, and the list goes on and on.

You might say "I can't do that stuff". We say "yes you can, and you should." We'll teach you how. That is if you are serious about getting in better shape.

Next week - Reason #4: You only do what you like to do.

There are a half dozen CrossFit facilities in the Cleveland/Akron area. We operate independently but all take the same approach. Most importantly we all have the same passion for producing results and getting our people in the best shape of their lives. That is truly what separates us from the fitness training herd.

You can find parts one and two here if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

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

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

Follow us on twitter @CFcleveland

Become a Fan of CrossFit Cleveland on Facebook

CrossFit Cleveland - Workouts, news, updates

I normally have all good stuff to report. Unfortunately, today I have some sad news to share with you.

Our deepest sympathies go out to Sarah Maxwell for the unexpected and tragic loss of her mother. Sarah and her husband Anthony joined CF Cleveland family earlier this year. Please keep them in your prayers.

Sarah and Anthony are expecting their first baby in the coming months. I look forward to that day when I am able to announce happier news.

6 Reasons why your fitness routine sucks, and how to fix it - Part 3

I'll continue writing this series next week, I'm not really in the mood to finish it right now. I hope you understand.

You can find parts one and two here if you missed them earlier.

6 Reasons why your fitness routine sucks - Part 1

6 Reasons why your fitness routine sucks - Part 2

Been missing your CrossFit 'fix'? It's time to get back to the gym

Many of our members come in less frequently during the summer months, choosing other outdoor activities instead. That's cool, as long as you've been doing something to stay active. The summer is nearing an end and we know you miss us, so get your butt back soon. Don't make us send the dog looking for you!


New Executive Fitness Starter Programs starting soon

There is one new Crossfit Executive Fitness Starter Program beginning next week. You'll find info on the program down below my signature. I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

Group 1: Mon/Wed/Fri at 9:00am, starts Wednesday 9/9

The cost is $270 per person for the 6-week, 18 session program. That works out to $15 per session. You can register on our website's payment page, look about halfway down for the Exec program.

Summer Party Plans - RSVP requested

Based on all of the feedback we are planning a party at Wendy Park on Sunday September 27th at 2:00 in the afternoon. Please save the date and RSVP asap.

We'll plan a few optional Hooverball and/or volleyball games on one of their sand courts and enjoy food and bevs until they kick us out. CrossFit Cleveland will be providing appetizers/munchies from the Sunset Grille and their bar will be open the whole time(cash bar) Short version, we'll buy a bunch of appetizers but you are on your own for booze and dinner if you stick around later! There is no cost for members and $10 for guests and non-members. RSVP required, please.

Thanks again to Shana H. for offering her parents house on Marblehead for a party. We may still try to pull this off or try again in the middle of the summer next year.

Member Spotlight - Who will be next?

Next week you can read all about our Dynamic Trio - Suzanne, Chuck and Jessica. They've been working out together since the very early days of CF Cleveland - Stay tuned!

Nothing to do with Fitness - well almost nothing

Nationally renowned on-line marketing expert Jim Kukral has asked me to join him in presenting a hands-on Social Media Workshop for small business owners and entrepreneurs. Jim routinely speaks to and consults with business owners on a variety of subjects. He often uses the CrossFit Cleveland story as an example of how a local business used low/no cost online marketing tools to start and grow a profitable operation.

I've heard lots of presentations by consultants who tell us what we should do but rarely hear from business people actually producing results for themselves. Ours will be a hands-on workshop teaching people how (and why) to use a variety of on-line marketing and social media tools to successfully increase your business, along with the mistakes to avoid.
Please let me know if you would be interested in attending the workshop and what specific things you want to learn more about. I'll add you to the invite list and let you know when the event is scheduled.

You can learn more about Jim at http://www.jimkukral.com/

Previous newsletters on our website (repeat)

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

That's all for now, as always all the old stuff is down below.
Regards,
BR 440-915-7856 (Cell & Text)

Follow us on Twitter, http://www.twitter.com/CFCleveland
Find us on Facebook at http://www.companies.to/crossfitcleveland========================================

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

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

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

Here are links from previous emails.Zone Wellness Pyramid CrossFit Journal Issue 21 on the Zone Diet
"The Top 100 Zone Foods"
"Zone Meals in Seconds"
Zone Quick Start Guide
CrossFit Discussion Board's Nutrition Forum
Dr. Barry Sears on Diet Myths
Zone on WebMD

Option B:

If you're not ready to start some new diet plan like the Zone, try this. Write down everything you put in your mouth for the next 7 days. Everything. Then take a look at the list. You'll see the bad guys, most people have two or three biggies. Pick one and eliminate it completely for 30 days. Pick two others and cut them in half. The Zone is confusing for some, I know that - but Option B is as simple as it gets. I did that 8 years ago when I was 40 pounds heavier than I am today. That, coupled with a new exercise plan got me on my way.Try it and show us your list. If you can't see the bad guys, we'll point them out for you.

Executive Fitness Starter Program

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

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

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


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

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

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

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

CrossFit Cleveland video promo on our website

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

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


Hoodies and Long-Sleeve T-Shirts

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

CF Cleveland Trainers - email addresses

I've added email addresses for Nancy, Paul and Staci on the CrossFit Trainers page on our website. In case you didn't know, all four of us are partners and co-founders of CrossFit Cleveland.New Members get one Foundations Class at no charge

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

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


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

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

We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit. If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, 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 Kids Cleveland. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.

Free speaker available for your group meeting

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

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

2. "Six Reasons Why Your Fitness Routine Sucks, and How to Fix It."In this talk I outline six mistakes most people make in their attempt(s) to get in shape. I have considerable experience in this area and help many people get back on the right track when it comes to improving their fitness level.

Both talks are approximately 20 minutes long and normally trigger about 10 minutes of Q&A. I have no sales pitches or solicitations, these talks give hands-on information while allowing me to promote what I do to anyone who might be interested in approaching me afterwards.Please contact me through email at bill@crossfitcleveland.com or call direct at 440-915-7856. Thanks.
Copy of previous newsletters on our website

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

Mailing List

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

We hope to see you soon.


Bill Russell
440-915-7856

6 Reasons why your fitness routine sucks

6 Reasons why your fitness routine sucks, and how to fix it - Part 2

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

Reason #2: You always do the same thing.

If you are lucky enough to be disciplined to workout regularly, there's a good chance you do the same thing(s) over and over. It's good that you are working out, but you may be cheating yourself out on the gains you are working for. When you do the same exercises over and over, your body adapts to the challenge and you reach a plateau. The gains you saw when you first started working out slowly but surely start to disappear. You also may get bored to death and possibly quit working out all together.

We think it's good to constantly vary your fitness routine to maximize your results. We use dozens of functional, compound movements in constantly varied combinations. Our workouts change every day so your body doesn't adapt and you definitely don't get bored doing the same thing over and over.

We do not perform isolated muscle exercises in CrossFit workouts. You won't see a bicep curl or a tricep kickback, ever. We do pullups, pushups, ring dips, squats, box jumps, olympics lifts, deadlifts, overhead lifts, situps, kettlebell swings, handstands, somersaults, sprints and a slew of other exercises to work your whole body or at least multiple parts at the same time. You might say that you don't know how to do all of those exercises - I'll adress that next week in Part 3 of this series.

So, if you always seem to do the same thing every time you workout, or you've fallen into the trap of working your upper body one day, lower body another and running or doing cardio routines in between, start getting creative and mix it up a little. Take a quick peak at our What is CrossFit? Promo video to get a better idea of what I mean.

Here are a few examples of how you can mix up some common routines. Let's say you like to run 3 miles every day. Next time you run, stop every 1/2 mile and do 30 pushups and 30 squats. It's a simple change that will make your run quite a bit different. Maybe different enough that you might not finish.Instead, or in addition to adding the pushups and squats, you could mix in a 20 second all-out sprint after every 3 minutes of running.

If you spend a lot of time on a treadmill, bike or eliptical machine, you can do similar modifications to your routine by adding exercises throughout your workout. Break up those long, slow, boring cardio routines by mixing in pushups, squats, situps, sprints or whatever else you can think of to increase the intensity of your workout a little bit. You'll notice two good things happen, you won't need to spend as much time in the gym and you'll begin to see improvement in your overall fitness level.

Next week - Reason #3: You don't know what you are doing!

Find Part one of this series here 'Six reasons why your fitness routine sucks" - part 1

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

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

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