WATCHOUT MASTERS ! Our Champ Betsy is BRINGING IT again this July.
Read her interview in this issue.
Carb Tips
from Coach Dustin.
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At h l e t e ’ s Community & C u lt u r e June, 2013 Issue 12
Janine’s Touts the benefits Of sweet potatoes
“We are in the land of the free because of the brave.” As Written by JP Lytle, Coach at CFA and proud brother of a US Marine; “I believe my brother Sergeant Wallace H. Lytle USMC is the bravest of them all. He has always been my role model, and my family is beyond proud of all his accomplishments. He is currently training at Camp Lejeune North Carolina before he goes on another deployment overseas. Wally will be turning 27 on April 29. Rather than doing a birthday WOD, my family has decided to do a Hero WOD every Saturday for 27 weeks. We want to celebrate him and all of the sacrifices he has made. This is one way we can show our appreciation and love, while acknowledging his absence. We will be doing the first Hero WOD on May 4 and continuing this tribute until the 27 weeks have been accomplished. If you are free Saturday mornings, feel free to join my family as we support Sergeant Wallace Lytle USMC, all current military deployed, veterans, and all the service members who never made it home. No matter where you are over the next 27 Saturdays, I hope you can join us in any way possible. For example, commenting on CrossFit Akron's Facebook page giving feedback on how you felt during and after the WOD, or share a comment or shout out to any current military member or service member or even a simple prayer. We will be posting the Hero WODs in a blog throughout this time. The link to the blog will be posted on my Facebook Sergeant Wallace page for your referH. Lytle USMC ence.” Let’s exemplify the support of the CrossFit Community!
1 hour lifting sessions star ting 6/7. Improve technique, explosion & perfor mance
“This [partnership] fits right into our objective of holding continued Crossfit competitions at the Arnold Weightlifting Championships. This year was a major milestone for us to involve Crossfit athletes at the ‘Arnold’ and paves the way for 2014.” says Mark Cannella, Head Coach and President of Columbus Weightlifting. These one hour courses will be specialized in the Olympic Lifts and all of our CWL certified instructors will be involved. Tentatively, the one hour sessions will be held in two groups at Crossfit Akron at 4:15pm and 5:15pm on the 1st and 3rd Friday of every month and the 2nd and 4th Friday of the month and at Crossfit Akron North at 7pm., and will be an additional $25/month. Want in? Call or Email Your Box today. These sessions will be limited. Crossfitakron@gmail.com
crossfitakronnorth@gmail.com
Founder
Coaches
Josh Felber
Jamie Grigas Jason Elrod Nate Napolitano Cindy Virdo Dustin Shaffer JP Lytle Hannah Whitman Aaron Whisman Eric Wilson Greg McElravy
Mentor Coaches Emre Erdem Holly Waters-Williams Ryan Snyder Dan LaPointe
Media Team Lauren Comer Megan McDaniel
Operations Ben Klingeman
Athlete Services Representative Dominic Martucci
Corporate Wellness Coordinator Laura Honzu
… “Only those who dare to fail greatly can ever achieve greatly.” Robert F. Kennedy
Wally’s HERO Wods
2
Columbus Weightlifting Sessons
2
Words from Felber
4
Team Member Bio: Comer
5
Oly Lifting Schedule
5
Coach’s Tip: Carb Strategy
6
Primal Chiropractic
7
Welcome On-Ramp Grads
8
Upcoming Events
11
Interview with Betsy Finley
12
Janine’s 9
14
Athlete Transformation
16
Coolest & Newest:
17
What We Saw Last Month
18
Words What would happen if each CFA member invited one friend or family member during the summer? By the end of summer, we will have doubled our awesome CrossFit community—that’s what! It’s an amazing concept. Call it what you will - sharing the pain, paying health forward, the best worst idea for your friend who desperately needs to add some strength training, or just a family member who needs to get up off the couch. Sure, it’s a testament to the sport of fitness; but more importantly, by sharing CrossFit Akron, you are showing your friends and family just how much you care about their health and wellbeing. That’s HUGE. The epitome of CrossFit Akron is found in it’s Community, though Friends, Fitness, and Experience. All of it positive, and all of it waiting to be shared. Imagine the impact it would have on so many lives! What would sharing CrossFit bring to the health of your neighbor, the heart of your mother, the strength of your partner? What could the CFA Community do to help the mental fortitude of your child or confidence of a comrade? Conversely, how much reach could a doubled CrossFit Akron Community have? How many more toys donated, turkeys sent to families at Thanksgiving, funds raised for the troops, autism, hungry children, or battered women? This stuff is powerful. It works. It IS work. It is passion. It is a Positive-Point-OfView. It is support. It is an experience. It is strength. It is wellness. It is CrossFit Akron. Yours in Good Health, Coach Felber
: Lauren Comer Marketing & Administration Most of you probably already know me since I'm pretty much always at the gym, but I will give you a little bit of background about myself. I was born and raised in Akron and went to Firestone High School. After graduation I attended the University of Kentucky and earned a degree in Marketing and Public Relations with a minor in Communication. My journey at CrossFit Akron began in July of 2012 and I haven't looked back since. Before CrossFit I was never really an athlete, which is why I was so surprised how fast I became addicted to the CrossFit lifestyle.
Get in on Greg’s Classes*. Only a few spots are open. Athletes are pumped about PR’s and improvement in form. MON: 6a @CFA
WED: 5p @CFA
THS: 5:30 @CFAN *This would replace one of your regular WOD classes.
CrossFit completely changed my life. I quickly went from doing WOD's 3 times a week to 5 and I developed friendships with people who are now some of the best friends I have. I love seeing everyone to talking to you all at the front desk and I can't wait to help spread CrossFit to others through marketing and media as well!
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:
Good Carb Timing.
It can help you find success.
I want to start this off by reminding everyone that nutrition is at least 70% of your results.
You can come into the gym five days a week and work your butt off, but if you are not eating properly you will not get the results that you want. That being said, I also want to state that it’s not just about what you eat, but when you eat it. Carbohydrate timing can play a big role in your fat loss, muscle gain and overall recovery. Many of you may have heard that you should eat a lot of carbs at breakfast to help nourish your muscles and give you energy for the day. While it is true that you should have a good sized, healthy breakfast, try easing up on the carbs a bit. In fact, try not to eat too many carbs throughout the day until after you workout. Focus on getting protein, fat and vegetables throughout the day, and maybe a little fruit. Save most of your carb intake to your Coach post workout meal, if you are going to cheat this is the meal to Dustin Shaffer do it. After a workout you muscles are depleted and will soak up the carbs before your fat cells. Eating most of your carbs post workout will help promote muscle growth and recovery while leaving your fat cells to starve to death. I have been eating like for over a year and have had great results so, try it out for yourself and see what happens. - Coach Dustin
It’s time to take an evolutionary approach to your health and wellness. It’s time for Primal Chiropractic located in Akron Ohio.
Primal Chiropractic in Akron Ohio, is a state of art Chiropractic and Wellness clinic located inside CrossFit Akron. At Primal Chiropractic we are not going to treat your symptoms like most of the medical field. We will find the underlying cause of your symptoms and correct that problem without drugs or surgery. With our state of the art equipment and highly trained Chiropractor, you will receive the best and most effective Chiropractic treatments for your conditions. Primal Chiropractic offers complete solutions ranging from chiropractic care, therapeutic massage, muscle activation technique, and cold laster therapy. Schedule Today, either ONLINE or call 330.664.9252. —————————————————————————————————————— “Before visiting Dr. Meehan for chiropractic adjustments over a year and a half ago I suffered from tension headaches, sinus problems and pulled muscles and soreness in my neck, lower back and shoulder blades from long hours working behind a computer at a desk. I also had knee pain from years of distance running. I never thought Chiropractic Medicine was for me and I was afraid to give it a try but I am glad that I did. “ READ MORE… Use OnPatient Personal Record
“Matt from primal chiropractic is very good at listening and explaining things. He has helped me keep my body where it needs to be to continue being active and continue challenging myself. I get an adjustment each week and I can see the progress of my adjustments and workouts. I think they go hand in hand. Dr. Matt has given me relief from major lower back pain that I was not getting from other prior adjustments. “ READ MORE ...
Located in CrossFit Akron NOW OPEN. All insurances accepted.
*call to confirm yours
$25 for CFA Athletes *$50 for initial eval
Chiro practic massage mobility
Welcome OnRamp grads!
Alicia Ciraco
Kate Mulig
Ashley Lewis
Kristina Davidson
Brandon Frydrak
Bryn Varhol
Maggie Pekersoy
Mary Conley
New
Ellen Herman
RJ Steinle
Faces you’ll be seeing around the
Emily neuwirth
Sheldon Padgett
Juliann Levy
Thomas Rowley
Grace Einsporn
Tim Pestain
box:
Jovana Bukvic
Katie Deaver
Adam McGhee
Elizabeth Johns
Joanna Fleming
Matthew glassner
Sarah Shkoukani
Vyshnavi Sivakumaran
Spartan Challenge June 1, 9:30a. Details to come. Prepare your inner Warrior. Crossfit Regionals Central East, June 7 - 9 at the Columbus Expo Center. Akron Runs for Autism 5K June 15 at Lock 3. CFA is a sponsor and this Charity Run raises funds for a great cause. 1 in 88 kids are diagnosed. Run on our team! Ask how at The Box. Click above to register. Betsy Games Fundraiser WOD June 29 at 9:30a. CFA WOD to support Betsy for the Games! CrossFit Akron’s 2nd Annual 4th of July 5K/10K July 4th. Cookout to follow. More details to come. CrossFit Games Juy 22-28 in Carson, CA. Plan to join us and cheer Betsy on now! 31 Heroes WOD August 3. More details to come Men’s Lift Heavy Event August 10. More details to come Women’s Strong & Spirited Event August 17. More details to come
Check out our weekly ad in stores or online. We have great coupons and even more savings HERE.
Featured Sponsor: PrimalLife Organics
&
year I was really freaked out when I started to win…which was right away. I had no CFA: Betsy, give us a little background for idea what to expect or how to react. It the folks who aren’t too familiar with you was crazy. I had fun, but I was very stressed about it. Last year my goal was to yet…what do you do when you’re not CrossFitting? Who are you outside of The have fun and to make sure that I got to talk to everyone in the tent (the other masBox? BF: Outside the box I am known as Mom, ters…especially us OLD folks) and cheer Grammy, and Ms. Finley, Assistant Princi- them on. This time around I again just want to know that I can still compete and pal. I also answer to Bets, Pickel, Gorgeous and hey you…depending on who is enjoy it at the same time. CFA: What did you take with you from talking. Most of my time is spent workyears 1 and 2? How will you apply it to ing at two elementary buildings in Hudyour strategy this year? son with a focus on special needs stuBF: The biggest difference in the games is dents in the preschool. My relaxation is usually a walk in the woods with my cam- the perfection required in form. You have era getting nose to nose with a critter or to demonstrate each move to the judge before the event begins and be prepared a flower. CFA: You’ve earned 2 medals at CrossFit to be called out on “no rep” when it isn’t EXACTLY to standard. During my training games, Betsy. What’s motivating you to right now I am focusing on form. I am curgo back a 3rd time? BF: There is nothing quite like the experi- rently reading the Supple Leopard (by Kelly Starrett) and then popping out of bed to ence of being at the games. The first
practice on the floor and see if I am doing what I should. There are so many things to think about! If I am going to do well, I have to be efficient as well as accurate with my moves. CFA: What training are you doing differently? The same? BF: For me my biggest issue right now is stamina and breathing. I have different coaches than I did before and different needs as I am getting older and things are a bit tougher. I always let the coaches determine my program and then I throw in some practice on those things that are bug-a-boos and always difficult (wall balls, pull ups, T2B). I am really focusing on my lifts. I am sure there will be snatch ladder. I’d like to beat last year’s 85 lbs; and if I could do it with good form that would be amazing! Though I feel that I am still improving…even at my age, the competition is definitely stiffer so GAME ON!!!! CFA: CrossFit is all about community…we understood you made some friends at The Games. How well do you keep in touch? Is anyone returning to compete or as a spectator? Who are you looking forward to seeing? BF: Right now I don’t Kick in a little cash to help keep in touch well Betsy in her with anyone. I haveCrossFit adn’t had the time to venture in Cali! look at Facebook for well over a week and CLICK HERE To donate. that’s how I connect with my athlete
friends. I really enjoy is coming with you? Do you know of Chris Spealler’s mom any good ticket sharks? Though I feel that I Jill, and Karen Radam still improving… BF: Major BUMMER. They won’t cliffe – the motheven tell me if I get two family passeven at my age, the Co er of another es or not. I need my support team! ach competition is athlete (Kimberly definitely stiffer so Gutt-Malz). I really CFA: You are an inspiration to us all, GAME ON!!!! like Becky Walker not only for your strength, but also and her husband, your positive attitude and determiGreg – both qualified and nation. Any words of wisdom you can share? competed in the masters division with their daughter JenBF: CrossFit has changed my life. I miss nifer as their coach. Most of the people kayaking but this has been my new adventure there had relatives that were their coaches and to have friends of all ages is WONDERFUL! and the owners or trainers at a gym. It I love working out with my buddies each mornwas very cool to see the whole family ining and their encouragement feeds my soul for volved. None of these people will be back. the day. The new coaches are supportive and No one from my first year has qualified wonderful and I enjoy each and every minute though most tried. So I will look forward of their advice, prodding and cheering...and yes to seeing Carl Paoli and K-Star (Kelly StarDustin, even yelling! It’s all good. rett) and the people at Trigger Point (Tim Childers). I am sure I will make some new friends while we rest in the back and stand in our cattle herding gates waiting to compete. CFA: Outside of the competitions, what’s your favorite aspect of The Games? Is there a specific movement or WOD you are hoping to see? BF: People watching….lots of piercings, tattoos, unusual outfits and MUSCLES. No flab. I love seeing the younger people do their stuff – totally AMAZING. Food stands are PALEO; how cool is that? CFA: So, tickets to The Games sold out in 30 Minutes this year. What support team
June 15, 2013 Lock 3 • Akron,OH
Run on the CrossFit Akron Team! REGISTER HERE Akron Autism 5k and Walk is a great way to build the community and raise awareness of the day-today challenges faced by people with autism and those who love them. All money raised here, stays here to provide services and support to families affected by autism in the surrounding counties of Medina, Portage, Stark, Summit and Wayne.
Hello CFA family and friends, Let me introduce myself. My name is Janine Lytle, you may know a few members of my family who are also often at The Box; my sister Sam, who at 8 months pregnant was still doing burpees and my brother Wally, the big, red-headed ogre, who could probably move a truck if you dared him to. Or maybe you know my other brothLike all foods, the er, J.P. or aka coach J.P., who is disgustingly good at preparation of sweet everything he does. These 2 boys (they probably will potatoes changes the comment on the fact I said boys not men) are the main reason I took a huge interest in food and nutrition beglycemic index. cause believe it or not we hung out together and trained together from For example ... when we started micro soccer to college soccer. So obviously we train together for CrossFit and have discovered that CrossFit is just as much about nutrition as it is about WODing.
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When I was out at college without access to my own kitchen for a couple years, I realized how much I loved cooking and learning about different foods. With that in mind, I realized that I wanted to take my abilities and love for cooking to a professional level. I graduated from Valparaiso University with a degree in Exercise Science and Dietetics and am going for my Masters in Nutrition later on this year (girl needs a break!). I want to help people enjoy a healthy lifestyle eating delicious food and to help my community understand what foods can do to our bodies, good or bad. So I’ve become a regular contributor to the ACC publication, and I’m so happy to share my knowledge of what we fuel our bodies with. Here we go! Ok so you know your paleo when your skin turns orange from eating too many sweet potatoes! YIKES! Or maybe it's just the simple fact that I am a ginger and my skin is just trying to be anything other than just pasty white. But don't let that steer you away from these delicious, nutritious morsels because they honestly are the Paleo equivalent to bread and butter! Sweet potatoes can be obviously sweet and savory they are honestly the best thing known to man. Don't believe me!? Ill prove it to you with obviously 9 reasons!
1. They are jammed packed with nutritional value. The most obvious nutrient is betacarotene, which is converted in the body to Vitamin A to help with your vision and skin health (hence the orange tint to my skin). They are also good sources of folate and calcium. 2. They are a great pre-workout snack. A 150g sweet potato has 31g of carbohydrates. They also don't sit heavily in your stomach. Now that does not mean load it up with brown sugar, pecans, butter, marshmallows, and cinnamon or else you will get about 1.5 burpees into 7 minutes of he** and will be dubbed "Pukie" for the rest of the day.
3. Cut your sweet potato into cubes; roast it at 425 with coconut oil, garlic pepper, and salt. Throw them in your eggs, on your burgers, or just throw them in a plastic bag and snack on them when your getting that 5 o'clock feeling. 4. Ok so as Crossfitters we are all aware of muscle soreness. Even though I enjoy a nice dip in an ice bath to recover, sweet potatoes are another thing I like to indulge in due to their high potassium levels. Just like bananas, sweet potatoes provide quality levels of potassium to help muscle soreness and to help the muscles to relax after a long week of working/WODing. So make sure, ladies and gents, that you get these delectable little bites in your post workout meal. 5. Sweet potatoes are just like apples, the skin is the best part! It has all the necessary nutrients in the skin so give the skin a scrub and eat the whole thing! 6. Sweet potatoes are awesome when looking for a low glycemic, nutritional carbohydrate source but be careful. Like all foods, the preparation of the food changes the glycemic index. For example, baked sweet potatoes have a higher glycemic index than sweet potatoes that are boiled in water. 7. A good way to start your day would be to cut some sweet potatoes up roast them with cinnamon and coconut oil. Then sauté bananas in a skillet with some honey and cinnamon, add the sweet potatoes in the sauté pan. It is delicious with coconut whipped cream Or serve with eggs! 8. Sweet potato hash is my new favorite staple
with any meal. My favorite breakfast recipe is 2 sweet potatoes, 1 Granny Smith apple, 1 small onion, 1/8 cup apple cider vinegar, 2 tbsp coconut oil, and cook that all together in a sauté pan till tender add breakfast sausage and a fried egg and you got a bomb breakfast. Thanksgiving sweet potato hash just add 2 cups celery, poultry seasoning, craisins, and pecans. Serve this with turkey burgers or a pork roast 9. Grow your own! We (by we I mean my parents) decided it would be most cost effective to grow our own because we probably eat 6 a day between just JP and myself. Not to mention growing our own sweet potatoes you know what is going in them and on them. Cut the sweet potato in half, make a compass on them with 4 tooth picks, full the cup up with water just to where the bottom of the sweet potato is slightly submerged, and watch as it shoots from the top of the sweet potato. Take the shoot off and put it in water and allowing to grow roots. You will then transfer this plant to the ground and watch your sweet potatoes grow.
Want local exposure to hundreds of passionate athletes focused on their health and well being? Contact Lauren@crossfitakron.com for details.
I hope you enjoy sweet potatoes as much as I do, and happy eating.
Did you now that there are over 6000 types of sweet potatoes?
the This year, for our empowerment series, we set out to find a way to highlight athletes who found the fundamentals of CrossFit as skills they developed both in and outside of the box. They too have seen tremendous physical transformation and are now better, stronger, faster in everything they do.
When my wife, Diana, and I joined crossfit in early March I My life has gone through some dramatic changes throughout the had little energy and was extremely overweight past year. One of the changes my- (276lbs). In a little more than two months I am more than happy to say my weight is down self and to 225lbs! Learning and eating other people have noThe results I am seeing ticed the most is my since joining Crossfit Ak- paleo has helped me gain more energy and overall improved physical appearance and ron North have been a new positive upbeat atti- more than surprising and my way of living tremendously. tude.
in my mind astounding.
I owe a lot of these changes to my discovery of Crossfit Akron North. I always thought if I could find a structured workout facility and the right trainers to help I could have positive results in improving my physical fitness. The results I am seeing since joining Crossfit Akron North have been more than surprising and in my mind astounding.
Eating better has helped, but going to Stow three times a week and doing the workouts at Akron Crossfit North has put me through physical changes I never dreamed I could accomplish and has made me extremely grateful to become part of the crossfit community. Can’t wait to get to my next workout and continue to see the positive changes crossfit is making in my life.
Get it At the Box. Questions? Great! ASK! We have answers.
What makes GoodGreens Bars so amazing? Check out our video to learn more about our fantastic product and see how we utillize the z-52 powder to provide you 100% of your daily fruits and vegetablesin one delicious bar or scoop of powder!
Thoughts? Ideas? We’d love to hear them. We appreciate your input, suggestions and ideas! So please be sure to share them with us. If it’s related to the newsletter, shoot Katie an email at lauren@crossfitakron.com
What we saw last month...