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.
Follow us on twitter @CFcleveland
Become a Fan of CrossFit Cleveland on Facebook
Wednesday, August 19, 2009
CrossFit Cleveland News And Updates 08/19/09
New good stuff this week so read the whole thing!
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.
Next week - Reason #3: You don't know what you are doing!
Get together to say farewell to Dr. Amy Monday 8/31 6:30pm
Dr. Amy is moving to Chicago early next month and she'd like us all get together on Monday 8/31 at the Beer Engine after the 5:30pm workout. Casual, sweaty attire is permitted for this impromtu affair, starting around 6:30pm at the Buckeye Beer Engine in Lakewood, 15315 Madison Ave. Please stop by and wish Amy well and buy her a beer or two, and maybe one for your favorite CrossFit trainers too!
New Executive Fitness Starter Programs starting soon
There are several new Crossfit Executive Fitness Starter Program starting later this month and early September. Spots are filling fast so act quick if you want in. 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 7:30am, starts Wednesday 8/26 (1 slot open)
Group 2: Mon/Wed/Fri at Noon, starts Wednesday 8/26 (1 slot open)
Group 3: Tue/Thu at 7:15pm, Sat at 7:30am, starts Tuesday 9/8 (SOLD OUT)
Group 4: Mon/Wed/Fri at 9:00am, starts Wednesday 9/9 (4 slots open)
The cost is now $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 - feedback requested
People have been asking about a summer party for all of the members to get together and NOT workout. We have two ideas brewing at the moment. Please let us know if you have an interest in attending either or both of these events, ASAP. There will be more details to follow as they develop.
Saturday September 12th at Whiskey Island, Wendy Park 3:00pm- ???.
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.
Saturday September 29th - Marblehead waterfront 1:00pm 'til ???
Shana H. has generously offered her parents house on Marblehead and to host an end of summer bash. We'll plan to have our boat and jet ski at their docks so we can enjoy the water also. We'll provide the food and you bring your own beverages. We'll provide more details as they develop.
This event is limited to gym members and their spouse/partner/etc. There is no cost, but you might want to kick in some gas money if you hijack our jet ski and run off to Put in Bay for the day!
If we don't get enough interest we may not have both events. Please respond asap and let us know if you have an interest in attending one or both.
Member Spotlight - Dr. Amy A.
Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.
She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her on our CrossFit Cleveland website
span >Nothing to do with Fitness
I read an interesting blog post this morning by Seth Godin entitled "Education at the crossroads". One line that made me stop for a moment was "If you think the fallout in the newspaper business was dramatic, wait until you see what happens to education." Take two minutes and give the article a read --> Seth Godin's Blog
Previous newsletters on our website (repeat)
That's all for now, as always all the old stuff is down below.
Executive Fitness Starter 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.
CF Cleveland Trainers - email addresses
New Members get one Foundations Class at no charge
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.
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.
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!
Get together to say farewell to Dr. Amy Monday 8/31 6:30pm
Dr. Amy is moving to Chicago early next month and she'd like us all get together on Monday 8/31 at the Beer Engine after the 5:30pm workout. Casual, sweaty attire is permitted for this impromtu affair, starting around 6:30pm at the Buckeye Beer Engine in Lakewood, 15315 Madison Ave. Please stop by and wish Amy well and buy her a beer or two, and maybe one for your favorite CrossFit trainers too!
New Executive Fitness Starter Programs starting soon
There are several new Crossfit Executive Fitness Starter Program starting later this month and early September. Spots are filling fast so act quick if you want in. 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 7:30am, starts Wednesday 8/26 (1 slot open)
Group 2: Mon/Wed/Fri at Noon, starts Wednesday 8/26 (1 slot open)
Group 3: Tue/Thu at 7:15pm, Sat at 7:30am, starts Tuesday 9/8 (SOLD OUT)
Group 4: Mon/Wed/Fri at 9:00am, starts Wednesday 9/9 (4 slots open)
The cost is now $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 - feedback requested
People have been asking about a summer party for all of the members to get together and NOT workout. We have two ideas brewing at the moment. Please let us know if you have an interest in attending either or both of these events, ASAP. There will be more details to follow as they develop.
Saturday September 12th at Whiskey Island, Wendy Park 3:00pm- ???.
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.
Saturday September 29th - Marblehead waterfront 1:00pm 'til ???
Shana H. has generously offered her parents house on Marblehead and to host an end of summer bash. We'll plan to have our boat and jet ski at their docks so we can enjoy the water also. We'll provide the food and you bring your own beverages. We'll provide more details as they develop.
This event is limited to gym members and their spouse/partner/etc. There is no cost, but you might want to kick in some gas money if you hijack our jet ski and run off to Put in Bay for the day!
If we don't get enough interest we may not have both events. Please respond asap and let us know if you have an interest in attending one or both.
Member Spotlight - Dr. Amy A.
Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.
She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her on our CrossFit Cleveland website
span >Nothing to do with Fitness
I read an interesting blog post this morning by Seth Godin entitled "Education at the crossroads". One line that made me stop for a moment was "If you think the fallout in the newspaper business was dramatic, wait until you see what happens to education." Take two minutes and give the article a read --> Seth Godin's Blog
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"
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
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
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.
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.
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.
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.
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/
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 Workout news and Updates 8/12/09
Congratulations to Jason and Emily on the birth of their first child, Jasper Noland Hudson. He weighed in at 6lbs 3 ounces and is reported to have more hair than Jason! We hope to see the happy family at the gym soon. I'll post a picture once I have one.6 Reasons why your fitness routine sucks, and how to fix it - Part 1
This is the first of six articles listing some common reasons why your fitness routine is not producing the results you want, and how to fix it.
6 Reasons why your fitness routine sucks, and how to fix it - Part 1
This is the first of six articles listing some common reasons why your fitness routine is not producing the results you want, and how you can fix it.
Reason #1: You are doing it by yourself.
There are plenty of people who can stay motivated and disciplined to workout on a regular basis, but you are probably fooling yourself if you think you can get optimum results on your own. It's good to workout with another person. You'll keep each other more accountable and push yourself a bit harder than you would just by yourself. Besides, a little friendly competition never hurt anyone.
I think it's better to workout in a group environment. There is something contagious about working out with several other people. Whether you and a handful of friends set a schedule to meet at someone's house or at your gym or you participate in regular exercise workout class, you'll benefit from the energy of the group.
If you don't have anyone to workout with you can hire a personal trainer. You will have someone to keep you accountable and push you harder than you'll push yourself. The main problem with one on one personal training is that it is not sustainable for most people due to the cost. You might do it for a month or two then try to keep that same routine going on your own. Eventually you end up slacking off if not quitting all together.I think it's best if you can workout with a group and have instruction while you are at it. Instructor-led group fitness training is an ideal way to get proper instruction at a fraction of the cost of hiring a personal trainer on your own. That's what you get at a CrossFit gym - instructor-led group workouts. You receive instruction on the proper form and technique for all the exercises you perform and have an instructor there to push you harder than you would push yourself. You'll feed off the energy and competitiveness of the other people working out along side of you.
When I realized 9 years ago that I desperately needed to get back in shape, I signed up for martial arts classes with 4 of my then golfing/drinking buddies. We were sitting around one afternoon boozing it up in the Men's Grille at Lakewood Country Club when we came up with this great idea to get back in shape together. It sounded crazy to everyone else at the time but it turned out to be one of the best decisions of my life in terms of my health and fitness.
We hired an instructor (who happens to get this newsletter, hi Randy!) ) and started a week or two later. The rest is history. All of us got great results and all but one of us kept at it for years. Why did it work? First, we all admitted that we could not get back in shape without help. We had great instruction that allowed us to workout and train at the high intensity levels that we needed to get continual results. Second, we were all very competitive so we trained harder to get better than the next guy. Third, and most important, no one wanted to be the first one to quit!
Call someone right now and decide to start working out together. Remember to read the remaining five reasons to make sure you get the most out of your new fitness training routine.
Next week - Reason #2: You always do the same thing
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
New Executive Fitness Starter Programs starting soon
There are several new Crossfit Executive Fitness Starter Program starting later this month and early September. 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 7:30am, starts Wednesday 8/26 (1 slot open)
Group 2: Mon/Wed/Fri at Noon, starts Wednesday 8/26 (1 slot open)
Group 3: Tue/Thu at 7:15pm, Sat at 7:30am, starts Tuesday 9/8 (SOLD OUT)
Group 4: Mon/Wed/Fri at 9:00am, starts Wednesday 9/9 (4 slots open)
The cost is now $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.
Member Spotlight - Dr. Amy A.
Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.
She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her 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, 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
This is the first of six articles listing some common reasons why your fitness routine is not producing the results you want, and how to fix it.
6 Reasons why your fitness routine sucks, and how to fix it - Part 1
This is the first of six articles listing some common reasons why your fitness routine is not producing the results you want, and how you can fix it.
Reason #1: You are doing it by yourself.
There are plenty of people who can stay motivated and disciplined to workout on a regular basis, but you are probably fooling yourself if you think you can get optimum results on your own. It's good to workout with another person. You'll keep each other more accountable and push yourself a bit harder than you would just by yourself. Besides, a little friendly competition never hurt anyone.
I think it's better to workout in a group environment. There is something contagious about working out with several other people. Whether you and a handful of friends set a schedule to meet at someone's house or at your gym or you participate in regular exercise workout class, you'll benefit from the energy of the group.
If you don't have anyone to workout with you can hire a personal trainer. You will have someone to keep you accountable and push you harder than you'll push yourself. The main problem with one on one personal training is that it is not sustainable for most people due to the cost. You might do it for a month or two then try to keep that same routine going on your own. Eventually you end up slacking off if not quitting all together.I think it's best if you can workout with a group and have instruction while you are at it. Instructor-led group fitness training is an ideal way to get proper instruction at a fraction of the cost of hiring a personal trainer on your own. That's what you get at a CrossFit gym - instructor-led group workouts. You receive instruction on the proper form and technique for all the exercises you perform and have an instructor there to push you harder than you would push yourself. You'll feed off the energy and competitiveness of the other people working out along side of you.
When I realized 9 years ago that I desperately needed to get back in shape, I signed up for martial arts classes with 4 of my then golfing/drinking buddies. We were sitting around one afternoon boozing it up in the Men's Grille at Lakewood Country Club when we came up with this great idea to get back in shape together. It sounded crazy to everyone else at the time but it turned out to be one of the best decisions of my life in terms of my health and fitness.
We hired an instructor (who happens to get this newsletter, hi Randy!) ) and started a week or two later. The rest is history. All of us got great results and all but one of us kept at it for years. Why did it work? First, we all admitted that we could not get back in shape without help. We had great instruction that allowed us to workout and train at the high intensity levels that we needed to get continual results. Second, we were all very competitive so we trained harder to get better than the next guy. Third, and most important, no one wanted to be the first one to quit!
Call someone right now and decide to start working out together. Remember to read the remaining five reasons to make sure you get the most out of your new fitness training routine.
Next week - Reason #2: You always do the same thing
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
New Executive Fitness Starter Programs starting soon
There are several new Crossfit Executive Fitness Starter Program starting later this month and early September. 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 7:30am, starts Wednesday 8/26 (1 slot open)
Group 2: Mon/Wed/Fri at Noon, starts Wednesday 8/26 (1 slot open)
Group 3: Tue/Thu at 7:15pm, Sat at 7:30am, starts Tuesday 9/8 (SOLD OUT)
Group 4: Mon/Wed/Fri at 9:00am, starts Wednesday 9/9 (4 slots open)
The cost is now $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.
Member Spotlight - Dr. Amy A.
Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.
She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her 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, 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
Wednesday, August 12, 2009
Six reasons why your fitness routine sucks
6 Reasons why your fitness routine sucks, and how to fix it - Part 1
This is the first of six articles listing some common reasons why your fitness routine is not producing the results you want, and how you can fix it.
Reason #1: You are doing it by yourself.
There are plenty of people who can stay motivated and disciplined to workout on a regular basis, but you are probably fooling yourself if you think you can get optimum results on your own. It's good to workout with another person. You'll keep each other more accountable and push yourself a bit harder than you would just by yourself. Besides, a little friendly competition never hurt anyone.
I think it's better to workout in a group environment. There is something contagious about working out with several other people. Whether you and a handful of friends set a schedule to meet at someone's house or at your gym or you participate in regular exercise workout class, you'll benefit from the energy of the group.
If you don't have anyone to workout with you can hire a personal trainer. You will have someone to keep you accountable and push you harder than you'll push yourself. The main problem with one on one personal training is that it is not sustainable for most people due to the cost. You might do it for a month or two then try to keep that same routine going on your own. Eventually you end up slacking off if not quitting all together.I think it's best if you can workout with a group and have instruction while you are at it. Instructor-led group fitness training is an ideal way to get proper instruction at a fraction of the cost of hiring a personal trainer on your own. That's what you get at a CrossFit gym - instructor-led group workouts. You receive instruction on the proper form and technique for all the exercises you perform and have an instructor there to push you harder than you would push yourself. You'll feed off the energy and competitiveness of the other people working out along side of you.
When I realized 9 years ago that I desperately needed to get back in shape, I signed up for martial arts classes with 4 of my then golfing/drinking buddies. We were sitting around one afternoon boozing it up in the Men's Grille at Lakewood Country Club when we came up with this great idea to get back in shape together. It sounded crazy to everyone else at the time but it turned out to be one of the best decisions of my life in terms of my health and fitness.
We hired an instructor (who happens to get this newsletter, hi Randy!) ) and started a week or two later. The rest is history. All of us got great results and all but one of us kept at it for years. Why did it work? First, we all admitted that we could not get back in shape without help. We had great instruction that allowed us to workout and train at the high intensity levels that we needed to get continual results. Second, we were all very competitive so we trained harder to get better than the next guy. Third, and most important, no one wanted to be the first one to quit!
Call someone right now and decide to start working out together. Remember to read the remaining five reasons to make sure you get the most out of your new fitness training routine.
Next week - Reason #2: You always do the same thing
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
This is the first of six articles listing some common reasons why your fitness routine is not producing the results you want, and how you can fix it.
Reason #1: You are doing it by yourself.
There are plenty of people who can stay motivated and disciplined to workout on a regular basis, but you are probably fooling yourself if you think you can get optimum results on your own. It's good to workout with another person. You'll keep each other more accountable and push yourself a bit harder than you would just by yourself. Besides, a little friendly competition never hurt anyone.
I think it's better to workout in a group environment. There is something contagious about working out with several other people. Whether you and a handful of friends set a schedule to meet at someone's house or at your gym or you participate in regular exercise workout class, you'll benefit from the energy of the group.
If you don't have anyone to workout with you can hire a personal trainer. You will have someone to keep you accountable and push you harder than you'll push yourself. The main problem with one on one personal training is that it is not sustainable for most people due to the cost. You might do it for a month or two then try to keep that same routine going on your own. Eventually you end up slacking off if not quitting all together.I think it's best if you can workout with a group and have instruction while you are at it. Instructor-led group fitness training is an ideal way to get proper instruction at a fraction of the cost of hiring a personal trainer on your own. That's what you get at a CrossFit gym - instructor-led group workouts. You receive instruction on the proper form and technique for all the exercises you perform and have an instructor there to push you harder than you would push yourself. You'll feed off the energy and competitiveness of the other people working out along side of you.
When I realized 9 years ago that I desperately needed to get back in shape, I signed up for martial arts classes with 4 of my then golfing/drinking buddies. We were sitting around one afternoon boozing it up in the Men's Grille at Lakewood Country Club when we came up with this great idea to get back in shape together. It sounded crazy to everyone else at the time but it turned out to be one of the best decisions of my life in terms of my health and fitness.
We hired an instructor (who happens to get this newsletter, hi Randy!) ) and started a week or two later. The rest is history. All of us got great results and all but one of us kept at it for years. Why did it work? First, we all admitted that we could not get back in shape without help. We had great instruction that allowed us to workout and train at the high intensity levels that we needed to get continual results. Second, we were all very competitive so we trained harder to get better than the next guy. Third, and most important, no one wanted to be the first one to quit!
Call someone right now and decide to start working out together. Remember to read the remaining five reasons to make sure you get the most out of your new fitness training routine.
Next week - Reason #2: You always do the same thing
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
Friday, July 31, 2009
CrossFit Cleveland News & Updates 07-31-09
Just a few things this week:
Greg A. got his first muscle-up last night then proceeded to pump ot a few more, making them look easy. He's proud to say he's the oldest member to get one! Nice job Greg.
I posted new pictures on our website and on Facebook, some of our Executive Fitness Program participants and a bunch of our members before and after recent workouts.
Executive Fitness Program workouts
Patrick & Greg - first muscle-ups
CrossFit Cleveland workouts
These pictures and more can be seen on our CrossFit Cleveland Facebook Page here.
Greg A. got his first muscle-up last night then proceeded to pump ot a few more, making them look easy. He's proud to say he's the oldest member to get one! Nice job Greg.
I posted new pictures on our website and on Facebook, some of our Executive Fitness Program participants and a bunch of our members before and after recent workouts.
Executive Fitness Program workouts
Patrick & Greg - first muscle-ups
CrossFit Cleveland workouts
These pictures and more can be seen on our CrossFit Cleveland Facebook Page here.
Only Two Spots left for the next Executive Fitness Program - for Girls Only!
There is a new Crossfit Executive Fitness Starter Program starting Monday August 3rd at 10:00am. This time slot is reserved for ladies only. Sessions run from 10:00am-11:00am on Mondays, Wednesdays and Fridays for 6 weeks. 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 now $270 per person for the 6-week, 18 session program, discounted to $249 extended through today, 7/31/09. You can register on our website's payment page, look about halfway down for the Exec program.
Member Spotlight - Dr. Amy A.
Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.
She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her 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, 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"
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
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
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.
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.
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.
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 of participants of our Executive Fitness Programs.
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.
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
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
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.
We hope to see you soon.
Bill Russell
440-915-7856
Thursday, July 23, 2009
CrossFit Cleveland News & Updates 07-23-09
I have a funny story from the other day and I wanted to share it with you. I attended a Chamber of Commerce meeting at a local establishment and while I was there I ran into a long time friend of mine named Jeff. Jeff has been trying to fit one of my Executive Fitness Programs into his busy schedule for quite some time. After he introduced me to the person he was dining with, Jeff said something like "I'm going to finally get to your gym once I buy a full length mirror." He held his hand mid-way down his chest and then said "When I look in my mirror now, I can only see from here up and I like what I see. If I had a full length mirror, I'm not sure what I would look like". Without delay, the very attractive woman he was sitting with said "you need to go to his gym". Ouch! Of course she said it with a smile in a playful way and Jeff took no offense to it. I thought maybe that would get Jeff to come to a workout, but it hasn't yet.
We change our habits when we are good and ready, and no sooner. We have to have the right reason. I am continually amazed to learn how how long some folks have been getting this newsletter before they eventually decided to start CrossFit. I believe Jillian N., a member of our latest evening Executive Fitness Program, holds the current record. She has been on our email list since May 15, 2007 and started working out with us for the first time earlier this month. I did the math, that's over two years. Welcome Jillian, I'm glad you're here.
That's why I don't purge the mailing list. When someone is finally ready, I want them to be able to find us easily.
A special thanks from Nancy and Paul
"Paul and I wanted to thank everyone for the thoughtful birthday presents. 40 is a definite milestone and difficult to believe that I (we) are middle aged. I have tried to focus on the saying "It's not how many years in your life, its how much life in your years.We have and continue to seek out fun and friends Thank you all for the great friendship!!!!!!!" - Nancy
We change our habits when we are good and ready, and no sooner. We have to have the right reason. I am continually amazed to learn how how long some folks have been getting this newsletter before they eventually decided to start CrossFit. I believe Jillian N., a member of our latest evening Executive Fitness Program, holds the current record. She has been on our email list since May 15, 2007 and started working out with us for the first time earlier this month. I did the math, that's over two years. Welcome Jillian, I'm glad you're here.
That's why I don't purge the mailing list. When someone is finally ready, I want them to be able to find us easily.
A special thanks from Nancy and Paul
"Paul and I wanted to thank everyone for the thoughtful birthday presents. 40 is a definite milestone and difficult to believe that I (we) are middle aged. I have tried to focus on the saying "It's not how many years in your life, its how much life in your years.We have and continue to seek out fun and friends Thank you all for the great friendship!!!!!!!" - Nancy
Something new at 10:00am during the week - for Girls Only!
There is a new Crossfit Executive Fitness Starter Program starting Monday August 3rd at 10:00am. This time slot is reserved for ladies only. Sessions run from 10:00am-11:00am on Mondays, Wednesdays and Fridays for 6 weeks. 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 now $270 per person for the 6-week, 18 session program, discounted to $249 if you by 7/28/09. You can register on our website's payment page, look about halfway down for the Exec program.
Congrats to Patrick Gibbons on his first muscle-up.
Killer Rawlings and Chris Avery coached Patrick through his first muscle-up on the still rings the other day. A simple 'kid's move' for gymnasts, the muscle-up continues to be one of the more challenging moves for many of us. It's a combination of a pullup and a dip. You start out hanging from the rings with your arms fully extended, then an an explosive pullup gets you on top of the rings at the bottom position of a dip, then you finish by pressing out the dip by fully extending your arms. Sounds easy, looks easy, it's not easy. Great job Patrick! Kate Rawlings posted a couple pics on her Facebook page. If you are one of her 3,000 FB friends, you can check them out there! If not, you can probably find the pics through my Facebook profile here
Member Spotlight - Dr. Amy A.
Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.
She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps! Way to go Amy. Click here to read more about her on our CrossFit Cleveland website
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.
Nothing to do with Fitness
Staci's mom Margery is having a huge garage sale in Solon this thursday(today), friday & Saturday 7/23-7/25. Staci will be there selling some of our crap, but her mom has some really good stuff. She is combining two households and has plenty of leftover furniture, kitchen items and a whole slew of other extras. If you are anywhere nearby, stop and check it out. Drive 'em down hard on price, they'd do it to you ;>) It's at her house in the Chagrin Highlands, 36785 Aberdeen, Solon, OH 44139. Tip, garage sales at really nice houses usually have really nice stuff!
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
========================================
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The Zone - links to info from previous newletters & Option "B"
Zone Wellness Pyramid
CrossFit Journal Issue 21 on the Zone Diet
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
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.
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.
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.
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 of participants of our Executive Fitness Programs.
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.
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
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
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.
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.
We hope to see you soon.
Bill Russell
440-915-7856
Tuesday, July 14, 2009
Free speaker available for your group meeting
Do you know of anyone who needs a free speaker for their group 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 grow our business, CrossFit Cleveland, and what we do now to actually make money with those tools.
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 our CrossFit Cleveland website or call direct at 440-915-7856. Thanks.
Bill Russell
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 grow our business, CrossFit Cleveland, and what we do now to actually make money with those tools.
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 our CrossFit Cleveland website or call direct at 440-915-7856. Thanks.
Bill Russell
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