The connection
Bring it. .
New YEAR
Serious GOALS
Let The
Begin
!
Gratify your Tastebuds With some lean, mean protein.
analyze don’t
criticize Coach dan bell offers a fresh perspective
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Why yes, Jamie. There is such a thing.
JANUARY 2012
issue 7
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Personal Goals Performance Strength Community Personal Improvement in (and out) side The Box.
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,
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Didn’t make it in this year? No worries. Set your own goals, and march along side.
2013
.
In 1
s r u 1 ho
The Team Founders Josh Felber Brian Parana
Coaches Jamie Grigas Jason Elrod Nate Napolitano Cindy Virdo Dustin Shaffer JP Lytle Hannah Whitman Aaron Whisman Eric Wiilson
Contents I Am CFA Challenge
2
Wazzup: Words from BP
4
Team Member Bio: Virdo
5
Coach’s Tip
6
Bring a Guest Days
7
Pre-Made Paleo!
7
Welcome On-Ramp Grads
8
Member Transformation
12
Your Tastebuds Will Owe You
14
(an interview with Red Run Bison Farm) Upcoming Events
16
Media Coordinator
Schedule Evolution
17
Katie Middendorf
Nosh on This
18
Intern Coaches
How To Read Supplement Labels 19
Nathan Strome Ryan Snyder
SFH Recovery Protein
20
What We Saw This Month
22
A Little Something to think about… “Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
- Greg Glassman, Founder of CrossFit Contact us @ 330.664.9671 or crossfitakron@gmail.com. For more information on CrossFit Akron, go to www.crossfitakron.com
Wazzup? January is an exciting time... New possibilities with a fresh start. Everyone starts off with their New Year’s resolutions. The I Am CFA Challenge commits you to excellence and will make the next few weeks so much easier. Let me share a few of the commitments that each person in the challenge will make. New Goals Commit to not falling into the trap of everyone else. Working on legitimate goals will raise your game and set you up for success. Performance Gains Last year, we noticed a huge difference over the course of I Am CFA. Athletes added over 50 lbs to their CrossFit Totals and 5+rds of Cindy. This year, expect even better baseline WODs and weekly workouts to increase your strength, power, and endurance. Push Yourself for the Weekly Workouts The atmosphere was electric and provided an environment to push so much harder than ever before. CrossFit is about intensity and pushing the limits. Rep after rep, round after round, you will destroy the workouts. Community through I Am CrossFit Akron One of the most powerful aspects of CrossFit is the community. Stand side by side with your fellow athletes throughout the 8 week challenge. They have your back. If you missed out on the challenge this year, have no fear! Set your goals, talk to your coach, make things happen! Everyday is training day. - Coach Brian (The Goals Guru) Parana
I AM CFA 2011
TEAM TEAM-MEMBER BIO: Cindy Virdo I started Crossfit 2 years ago and was instantly addicted! Coaching is my passion (and my job) so involvement with Crossfit Akron seemed a natural step. I took my Level I Certification and the Swim WOD’s were born! I have been coaching swimming for 31 years and I’ve had the opportunity to coach all levels…from the novice to the elite…from the first time competitors to Olympic level performers. I started my coaching career right out of high school at St. Thomas Aquinas High School. After one year, I moved to the state powerhouse, at the time, GlenOak High School. I stayed with GlenOak for 5 years and also coached Water Polo and started a USA age group swim program. I was then offered my first head coaching position at Louisville High School. I took the opportunity and built the program to a strong team with my first All-American and a State Runner-Up athlete. After 9 years with Louisville, I was itching for more knowledge in my sport. The opportunity landed in my lap at Firestone High School and FAST. I was eager to coach with one of the best coaches in the state, Tim Lewarchick, and one of the best teams in the nation. I became an assistant with both programs and worked diligently to learn and implement as much as I could. After 5 years, Tim moved on and I was offered the job as Head Coach. Since then there has been sleepless nights, endless stomach aches and headaches BUT the payoff has been many State Champions and even more AllAmericans as well as many college scholarships. The Swim WODs let me incorporate my skills in swimming and my love for Crossfit. Also, working with adults is a SWEET change of pace! If you have a desire to do triathlons or just get a different, challenging workout----come on over to Firestone High School!
WINTER SKILLS SESSIONS Learn how to perfect commonly made mistakes with specific movements. We will focus on some of the most important movements and exercise over the course of six sessions.
4 have passed, 2 remain. Register today to improve for the future.
Jan 19: Gymnastics (rings/HSPU/handstand walk) Feb 16: Squatting Sessions held Saturdays, 9a 9a--10a $30 per session Registration open NOW.
COACH’S TIP: Analyze, Don’t Criticize. I’ve coached many athletes in weightlifting, and many more in CrossFit who tend to be very self-critical in the process of skill acquisition. Skills such as the Olympic lifts, muscle ups, kipping pull ups and the like are indeed difficult to master—especially for adults. But telling yourself you are weak, a coward, lazy, slow, stupid or too poor an athlete to get it does more to damage your chances of success than it does to motivate yourself. Negative self-talk can darken your mood and make the task seem too hard or even impossible. Few persevere in the face of an impossible task.
Moreover, critical self-talk makes no room for the appropriate mental process of analysis, adjustment, and focused repetition. When you miss a snatch or fail to get a muscle up, there is almost always a very specific reason for it. It is your job, with your coach’s help, to figure out what went wrong specifically. Make the suggested physical or mental adjustment, and focus on that for the next repetition. This process repeated over and over and over for hundreds to thousands of repetitions is what leads to mastery.
It pays to get outside of yourself and take a more objective view of your efforts. Encourage yourself the way you would a close friend, then analyze the problem, take coaching, adjust and repeat. You’ll get it if you approach it analytically, with focus, and refuse to quit until you do. - Coach Dan
Dan Bell Oly Lifting & CFA COACH
Think you should be in pictures? Here’s your chance. A retail force (read: Big Athletic Store) with advertising based in the area is looking for TRUE ATHLETES, not models, for ongoing print campaigns. This stuff is both fun and pays very well. Think it would be cool to open the newspaper and see yourself sporting’ some killer gear? Check out the requirements below to see if you may be a good fit. • 15 years of age or older (no age cap) • Males 15-16 yrs of age must be 5’7"+ Males 17 years & older must be 5’9"+ • Females 15 & older must be 5’6” + • Must participate in one of the following and must be on a skilled level: football, soccer, track, cross country, bowling, golf, basketball, volleyball, tennis, swimming, hockey, wrestling, baseball, softball, archery (bows & cross bows), CrossFit. P90x and rugby. If interested please email newfaces@pmtm.com with the subject line “Athlete.” In the body of the email, Include your name, contact information, the sport(s) you play and your skill level in that sport. Also attach a head shot, full body shot and a shot of you playing your sport. All emails must be under 1 MG in size. We will return contact only if our client is interested. Please no phone calls on this opportunity.
1. Choose your meals: They make ‘em! 2. Customize them. Lots of options, order as much or as little as you’d like. 3. Wait for them to be delivered to the box: FREE. 4. Eat ‘em up.
Bring a Guest Days Have some friends or family who keep asking you what this CrossFit thing is that you’re doing? Wanting to know what’ s creating this kicka** transformation in you? Well, here’s the chance to show them. Let them experience it for themselves, see how hard, how rewarding, how life altering this CrossFit, this Community really is.
1/10-11 Nitty Gritty:
Shoot an email to crossfitakron@gmail.com to let us know date and time you’ll be bringing your buddy. We’ll also need name, tel & email address of the guest. Bring your friend with you to your WOD. You MUST attend with your friend. Arrive 10 min. early to complete the waiver.
Should your guest end up joining, we’ ll send a Perka Stamp your way.
Shazam.
Welcome OnRamp grads! New face
es you’ll be seeing around the
box:
Welcome NORTH
New faces you’ll be se
stephanie’s thoughts after on-ramp …
When I started here at CrossFit I think it's safe to say I underestimated the OnRam program. Not only have I learned a great deal about fitness, I have also learned so much about nutrition and bettering myself. Even after only 2 weeks I am starting t feel healthier and more energized. I am extremely pleased with the program here a CrossFit Akron and look forward to enrolling into the next step!
H OnRamp grads!
eeing around the box:
mp o to at
What is CREATINE and why is it important? Creatine is used by every cell in the body to catalyze functional energy. Without sufficient creatine, the body still functions, but all cellular work and cell repair happens at a diminished rate. Our bodies produce about half of the creatine it needs - the remainder comes from our diet (mainly meats & some seafood). supplementation of creatine is advised for optimized body functions. Creatine is CRITICAL for everyone and is especially key for muscle strength, overall Endurance and recovery Now 50% MORE included.
CON CON--CRET DELIVERS UNMATCHED STRENGTH ENDURANCE ENDURANCE--RECOVERY FOR EVERY EVERY--BODY
GET IT AT THE BOX.
MEMBER TRANSFORMATIONS CHARLIE HAMAD Charlie Hamad manages the Cuyahoga Falls location of his family-owned business, Hamad Tire. He shares his transformative experience at CFA: Before I began CrossFit, I was overweight and out-of-shape. In constant turmoil, I experienced symptoms of anxiety and depression, and even considered seeing a shrink. I wasn't happy with my lifestyle and wanted to change, but didn't know where to begin. I intended to get engaged to and knew I needed to find a new direction.
Charlie THEN
I tried to get in shape on my own for years, but the monotony would get to me and I would lose interest. I tried going to other gyms but I didn’t like how people came there to socialize rather than workout; I have a busy schedule and want to get in an effective workout as quickly as possible and get on with my day. I procrastinated joining because I wanted to be in shape before I went in. On a day I was feeling particularly low, I happened to run into one of their trainers, Jamie, and he told me all I had to do was walk through the door and they would take care of the rest. I finally did go. I saw the armed forces flags and knew I was in the right place (a friend is a retired Navy Seal and C.F. instructor. If he believed in it, then I knew I had nothing to lose).
MASTERING the rope.
Charlie NOW CrossFit has transformed me like nothing else...I have less stress and anxiety, and I am no longer fighting depression.
CrossFit has transformed me like nothing else. The trainers’ positive Charlie NOW energy is infectious and motivates me to continually push myself. The workout is challenging, and I enjoy the competitiveness Its never monotonous. I choose not to look and see what the WOD is in advance. I’m excited every day to walk through the doors and find out what waits. Every workout allows me to get more work in in an hour than most people put in a whole week of workouts. For me, it's not about numbers on a scale, although I did have to buy new clothes because my old ones were hanging off of me. I've gotten a lot of good feedback about my diminished size from friends, family and customers. But the main thing for me has been the improvement of my mental state. I have less stress and anxiety, and I am no longer fighting depression. I believe that working out and being active is in our genetic code, and by doing so we are being true to ourselves. I realize that it took more work for me to live a crappy lifestyle for as long as I did than it did for me to join CrossFit and get in shape. But the trainers at CFA have given me more than fitness. They also inspire me to set a good example for the people in my life, especially my son, Simon. I can honestly say I am looking forward to what the future holds with eagerness and curiosity. I wholeheartedly believe in the CrossFit philosophy, and I intend to continue spreading the health!
JASON BROWN A performer in a National Theatrical Company, Jason shares his perspective on CrossFit: As a singer-dancer in New York City, I have witnessed first hand "the survival of the fittest." Those who appear to spend hours gym usually seem to be the ones to book the job. While I've worked my fair share of jobs, I’ve always felt that I didn't stack up against the other guys at the endless number of chorus calls each New York actor has to go through. I’ve been a member of the national tour of *Monty Python's Spamalot *since September, 2011. The show is such a cardio workout that for the past year, I haven't had to do much else in terms of working out. I knew I needed something to keep me in shape when I landed back in the area for 4 months to work on a new show. The thought of joining a gym just wasn't that appealing. I was driving Jason’s beginning lifts home one afternoon when I saw the CrossFit Akron North billboard. After some R & D, I figured I didn't have much to lose and called Jason to set up a time for my intro session. Immediately, I was hooked. In one seven minute WOD I was instantly sore, yet thriving for more. I signed up for On Ramp and couldn't wait to get to my first official WOD. I’ve always been active, but never one to frequent the gym. I didn't really know anything about lifting any sort of weight. I saw just how much I had to learn. My first WOD in consisted of deadlifts, hang power cleans, and push jerks. I left barely being able to clench a fist to open the car door. But, even while I was thinking that I'd gotten myself in over my head, there was a desire to better myself. Each and every day in Rockin’ the Deadlifts NOW the box is a challenge. I'm still slow with the times I post, but each day I feel like I'm getting a little faster. Even when I want to throw up (and I have), I refuse to give up. I strive for the stars that appear when I enter a new high score on the Whiteboard. I have lifted amounts of weight over my head that just didn't seem possible three months ago. I have seen physical changes in my body. I'm eating healthier and have more endurance. CrossFit has really brought out a competitive nature in me, and I try my hardest to keep up with those I am in class with. They push me. They make me better.
I strive for the stars on the whiteboard …I’ve lifted weight that didn’t seem possible...I’ve seen physical changes in my body...
At the end of the month I am leaving to rejoin the *Spamalot * tour. While I can't wait to get back to work, I am so incredibly disappointed to be leaving the little niche I've found at CrossFit Akron North. I look forward to working out now, and I look forward to seeing the people I'm used to working out with. I will sincerely miss this place. In one of the early testimonials I read, a gentleman said that CrossFit was not just a goal, but a way of life. I am so thankful to Jason for showing me just how true that really is.
large dairy herds. We raise and harvest all the hay for the 150 head of buffalo on the farm. There is still plenty of room on the 250 acres for the herd to roam and graze
Featured Sponsor: PrimalLife Organics Steve and Sylvia Slisko run the Red Run Bison Farm in Marshallville, Ohio (about 30 minutes south of Akron). One of our Whole Life Challenge Sponsors, I took some time out to visit the farm and chat with Steve. I assure you, the trip to the farm is more than worth it, and the meat is outstanding.
KATIE: Your Bison are free range. We like that. I hear all the time that Bison is both good for you and packs a lot of nutritional bang for it's buck. What separates it from beef/chicken/pork? STEVE: Our buffalo is raised without any hormones or chemicals. Buffalo meat is 3 times lower in fat than skinless chicken. It is also lower in cholesterol, and calories than all meat including salmon. It is higher in Vit.B-12 and higher in protein than other meats.
Read on, and be sure to give them a call. Head out to the farm if you can, but be sure to snag some of the buffalo. Amongst other things, I’ve made the brisket, and my family was clamoring for every last bite. - Katie M. —————————————————-———— KATIE: All born from a vision after your retirement from the Construction industry, your farm, about 30 minutes south of Akron, is really one of a kind in the area. You raise bison and horses and chicken, and sustain them through your 250 acres. Give me some details. STEVE: We established the farm in 1998. It is named after the creek that runs through the 250 acre property. Our area is known for it’s Steve and Sylvia on the steps of their home on Red Run Farm. lush farmland and
KATIE: Many would think the farm to be a rather enormous "retirement project". What fuels your passion for the farm, raising the bison and the horses? STEVE: My passion comes from my childhood dream to be a cowboy like Roy Rogers. The buffalo and horses remind me of those old west days. We've also come to really love the meat. There is nothing like it. The taste is rich and mellow, not gamey at all. KATIE: Is bison difficult to prepare? What is one of your favorite ways to enjoy it? STEVE: No it is not difficult to prepare. Most cuts are cooked the same as beef. Often the cooking time is faster because it is so
lean. But even though lean, it is still very juicy, and the meat does not shrink when cooked. I love a juicy burger; and a brisket in the slow cooker with sauerkraut and apples. We have cookbooks available! KATIE: Visually, your farm is absolutely stunning. Being in the Construction industry, it was likely helpful as you were creating the structures on the property. Tell me more about the massive The spacious and beautiful barn at Red Run Farm serves many barn and it's many uses. purposes… as a barn should! Head out for a tour. STEVE: We use the barn for storage of farm equipment in the winter. The rest of the year it is used for various group gettogethers. Our church, has used it for square dances, youth outings, and senior meetings. Chic Fil-A has Want local exposure to hundreds of passionate athletes used it for their focused on their health and well being? corporate meetContact Katie@crossfitakron.com for details. ings, and we’ve had a handful of weddings here over the years. If anyone would like more information or a tour, I’m happy to show them around. KATIE: How do we arrange a visit? And how do we get our hands on some of your delicious meat? We love to have visitors and to offer tours at no charge. Just call first: 330-472-2216. It’s by appointment only. Same number to purchase meat here at the farm. Or email: email redrun@redrunbison.com. In the summer we head to the Farmer’s Markets. You can pick up a prearranged order or what we have on hand there as well. We will also ship. We want to make enjoying our buffalo as easy as possible. Visit our site at www.redrunbison.com.
UPCOMING EVENTS New Year’s Day WOD 1.1 Noon, CFA. Click above to register. 2nd Annual I Am CrossFit Akron Challenge 1.5-2.23. Rock your goals. All Saturday WODS start at 9a, EXCEPT: 1/5 7:30a 1/19 10a 2/1 TBA 2/16 10a 2/23 7:30a Bring a quest days. 1.10 & 1.11. See page 7 for details Winter Skills Session 5 of 6: Gymnastics (rings, HSPU, handstand walk) 1/19 9a Strongman Competition 2.1, 5:30p—8:30p. Open to everyone, all levels. Sign up or show up to cheer your friends on. IT’LL BE FUN. **All WODS 5:30 and later cancelled on 2/1. 7:30 On Ramp Still “On”.** Winter Skills Session 6 of 6: Squatting 2/16 9a Coming up in FEBRUARY & MARCHh: Endurance Program for the Cleveland Marathon The CrossFit Open (Starts March 6) USAW Women’s Only Certification (3/9 & 10) and more.
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Evolution for you. Beginning January 1, 2012, we will begin a new 4-week cycle for tuition. That means there will be a standard 48 weeks of tuition (4 weeks each month—even though some calendar months have more than 4 weeks). This results in 4 extra weeks each calendar year. These four weeks will hold a special schedule.
This year we anticipate one week of “Spring Cleaning” Special Classes. We’ll be closed during the week of the Games in July. Great opportunity for our athletes to make the trip to CA to see them live. That’s where we will be! Around the Holidays we’ll have a special schedule to give back to the community. Details announced Summer 2013.
Just another way w e are streamlining our service to provide a better experience for you. Questions? Ask at The Box.
Highlights from the Grand {Re}Opening and Holiday Gala What a night! Thanks to all of our members and guests for making it such a memorable event and sharing in all we have to celebrate. Follow the LINK to check out more of the pics from the event for some great memories made!
NOSH ON THIS. Eggplant & Basil Caponata Salad Paleo Style. Courtesy of Betsy Finley
Ingredients 1 globe eggplant, unpeeled, ends trimmed, cut into 3/4 inch dice 1 large red pepper, cored, seeded, cut into 3/4 in pieces 1 large yellow pepper, cored, seeded, cut into 3/4 in pieces 1/3 c + 1T extra virgin olive oil 1 t salt Take Action Preheat oven to 475, line a cookie sheet with parchment paper. Combine eggplant and peppers with 1/3 c olive oil in a mixing bowl - I don't really measure I just make sure it's all coated and then I sprinkle with salt Arrange veggies in one layer - you might need two cookie sheets.
Simple, sw eet and savory. T his dish is a winner eve ry time., any time of year.
Bake 30 min - half way through stir them up or flip them - eggplant pieces will be browned an shriveled when done. Let cool 5 min SAUCE: 2T fresh lemon juice, 1/2 t unsweetened cocoa powder, 2t finely grated ginger root, 1 t minced fresh garlic, 2T coarsely chopped fresh parsley, 12 large fresh basil leaves torn into small 1/2" pieces, 2T Extra virgin olive oil - mix this up and pour over the eggplant, pepper mixture. Voila! YUMMY
Try it. Take a Pic. Post it. Let us know what you think! Share other recipes! We wanna see what you have cookin’! Post them on FB or send them to katie@crossfitakron.com
January SPECIAL! Buy 2 bags of protein, get 10% off
RECOVERY.
Sometimes after a workout, you feel like you've recovered but at the cellular level you haven't fully recovered yet. This formula reenergizes your cells by increasing your ATP levels (Adenosine Triphospatethe energy powerhouse of the cell). Within an hour after the workout, mix yourself up a dose of Recovery Formula. Then, either eat real meal or take another dose about two hours later. The purpose is to re-energize your tired muscles and help them recover, protect against joint injury and decrease the negative effects of free radical oxidants. Recovery is 2/3 whey concentrate derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones and 1/3 essential amino acids for recovery.
Fortified.
Fortified Formula™ is a whey protein formula derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones. This formula is designed for muscle building, strength building and bulking. Fortified is a safe, all-natural mass builder. Our formula enhances muscle development by enhancing all-naturally the release of growth hormones.
Don’t let Scott be the only wise-guy in the box.
GET YOURS. Ask your coaches and pick it up the next time you’re in.
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 katie@crossfitakron.com
What we saw last month...