Summer in the rubber city July 2012
Jamie Grigas CrossFit Coach & Trainer
Targeted Supplements to AID your WOD.
Get it at The Box.
July 4 5k/10k
Josh Felber Brian Parana
Growing The Box
Welcome On-Ramp Grads
31 Heroes WOD
Lift Heavy Sh**
Hannah Whitman Eric Wilson JP Lytle Dustin Shaffer
Nosh on This
Goals: Part 2
Jamie Grigas Jason Elrod Nate Napolitano Cindy Virdo
Media Coordinator Katie Middendorf
A Little Something to think about… "Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention." - Coach Glassman (CrossFit Founder) Contact us @ 330.664.9671 or firstname.lastname@example.org. For more information on CrossFit Akron, go to www.crossfitakron.com
There will be NO WODS at the box on July 4. We WILL be hosting a Crossfit Style 5k and 10K Run. Start your day off by celebrating your life independence! Start 9am-10k / 9:30-5k At The Sand Run Trail Head: 1350 Sand Run Parkway (look for all the stunning folks in CFA shirts)
FREE to all members REGISTER HERE. $20 all non-members.
Now available at CFA
Growing The Box Dear Athletes, As we continue to grow, we strive to provide the highest level of service we can. Providing excellence in coaching, a knowledgeable staff, and great workouts/challenges for everyone remains always at the top of our list. Our focus is always on our athletes and to help you reach your goals. We are thrilled to share some new opportunities on the horizon for CrossFit Akron Athletes:
New Location! In September, we will be moving 2.5 miles down the road to a much larger facility of 6300 square feet. (A little perspective: 3 of our current boxes will fit in the new one!) New Coaches! Our handpicked new coaches will go through our very own mentorship program and will become highly qualified to help lead our members to getting the best results. They will provide the excellence in coaching with which you are familiar. As always, all of our coaches are full-time. New Class Times! With more room to play in a larger facility and new coaches to help lead the WOD, we will increase the number of classes we have at peak times for your convenience. HOT Items on the horizon:... 2 year Red Carpet Anniversary, Olympic Lifting Class, Specific Strength & Conditioning Class, Running Endurance Class, Newly Formatted Newsletter, Personal Training Skill Sessions and Life Enhancement Coaching. The City of Akron is committing millions of dollars to enhance and rebuild this business district. CrossFit Akron is stoked to be a part of this community rebuilding phase.
Providing excellent service has lead to an exciting past year and a half. Recently, we won Fox 8 Hotlist Best Personal Trainer and 2nd Best Gym for the 2nd year in a row! As we continue to pursue this level of excellence, we are gaining attention for our award-winning service. Let's not forget to mention Betsy as our CrossFit Masters Champion, of whom we are extremely proud. So over the next few months bear with us as we continue to stretch our wings and experience some occasional growing pains...we'll stretch them out! Our focus is to provide bar-none the best coaching and experience for you and the community of Northeast Ohio. Thank you for your continued support,
Brian Parana & Josh Felber Owners, CrossFit Akron
Back at it for the last remaining five items to help you at CrossFit Akron. Hopefully, you took the last 5 from last month to heart and started to apply them when you are in the Box. 6.) It Doesn’t Get Easier, It Just Sucks Less The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beat-downs. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
Brian Parana, CFA Founder & Trainer
7.) You Won’t PR Every Day Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine. Scale the weights and/or rounds or time domain back. Something is better than nothing. 8.) Have Fun Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero Wods! But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be upset that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the exercises we do in CrossFit. The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, muscle soreness in places you didn’t even know you had muscles … You can’t do this stuff in a globo-gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment. 9.) You Are All Firebreathers The term “Firebreather” comes from CrossFit legend Greg Amundson and he defines it as such: Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete. You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that!!
10.) Respect Rest and Recovery Too many of us get caught up in over-training. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint: If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights,
you get bigger and stronger from recovering from lifting weights.” Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to www.mobilitywod.com. The information there is invaluable and don’t forget we encourage continued work on the foam rollers, lacrosse balls and stretch bands.
So, what now? Put all of these together to make outstanding Wods next time you're in CrossFit Akron!
Stop by for a FREE Welcome Home WOD 11:30, following the ATC CrossFit Challenge. No Registration Required!
New faces youâ€™ll be se
OnRamp wa finally ma stomach th CrossFit A worked ou about you
I am start would alw pretty intimidating, but after battling my head trying to psych me out and really awesome guys and I learned so much during On-Ramp. Ben Yost
Coming from a Bodybuilding style workout program for 15 years, CrossFit i always used to being one of the strongest and biggest guys in normal gyms, CrossFit Akron. It will be interesting to see how the WODs are scaled since
On-Ramp covers a lot of material in the 6 sessions and it is all broke settings, strength training, Olympic lifting, metabolic conditioning been telling every friend I have about it and telling them to call to have added CrossFit Akron on Facebook because of me posting about my
eeing around the box:
ad Bolingâ€™s Journey Through On-Ramp ...
as such a great experience. I researched CrossFit for about 2 years before aking the decision to try it out and even though I still get sick to my hinking about going, I am glad I did. Everyone I met during On-Ramp at Akron was beyond helpful, supportive, and motivating. I have never ut in a gym that actually has coaches, let alone coaches that truly care u and your goals.
ting the WODs tonight for the first time and I am really nervous because I ways go to the On-Ramp classes early to watch the WOD classes and it looks d an extremely busy schedule, I am finally doing it. Brian and Jamie are
is truly a challenge that requires the ego to be checked at the door. I was , but I am nowhere close to being in shape to keep up with the athletes at e my cardiovascular endurance is horrible!
e down into manageable amount of information per session. It covers goal g, nutrition, etc. On-Ramp was a very good experience for me and I have schedule the intro workout. I have also noticed that a lot of my friends y positive experiences.â€”Brad
TEAM TEAM--MEMBER BIO: Dustin Shaffer Dustin is a part of our Mentor Progam and a new member to the Coaching Team at CFA. Here’s a little background on the strong-man: I have been an athlete since I learned how to ride my two wheel bike at the early (says my mom) age of 3 years old. I competed as a Division I athlete at the University of Akron and achieved much success, most notably an individual MAC championship in the weight throw and Strength and Conditioning athlete of the year. After earning my Bachelors in Interdisciplinary studies in 2007, I went on to pursue a career in personal training and earned a Master’s Degree in Sports Science and Coaching from the University of Akron in May 2012. While working towards my Master’s degree I was a graduate assistant strength and conditioning coach to all of Akron’s Olympic sports teams. I am also a Certified Strength and Conditioning Specialist (C.S.C.S) and my favorite thing to coach is Olympic lifting. In my free time I like to spend time with my wife and comment on how cute our pets are. I also enjoy playing video games and watching fantastical HBO series when I am not lifting heavy things.
Run The Bird With Us. CFA will have 2 Relay Teams participating in the Akron Marathon this year. Last year our relay team placed 10th! Let’s rally and place in the single digits in 2012.
You in? REGISTER HERE.
Got an IPhone? Then Get Outside the Box. Track your workouts with just a snapshot. Access your performance at any time! Download at the iPhone AppStore Find them on Facebook HERE
Maximize your experience at the box.
Claim your Profile! Post performance & PR’s to Facebook See Your Fellow Athlete’s Performances Set & Track Your Goals Receive updates on your progress Stay motivated! Your WOD’s PRs & RX’s are tracked & automatically called out!
Check it out HERE!
Having trouble with that one movement? Have a sticking point in the another? Just wish I could figure out how to do a kipping pullup... This Whole9 thing still puzzles me... It might be time for you to do an in-depth one on one training session with a CrossFit Akron Coach. "I had over 10 sessions working with CrossFit Akron Coaches before I started Wod classes, it made a tremendous difference in how I moved, how I felt, and my overall conditioning. I was prepared for the workouts that laid ahead. A simple squat went from a quarter squat to a full depth squat with ease" -Mark Osborne Our coaches are subject matter experts (SME's) in all things CrossFit WHY??? Because that's all we do! Not only will we breakthrough your limitations, we will move you toward better movement and new personal records.
"Totally immersing myself in a single movement had radically changed my understanding of it! The coaches at CrossFit Akron are well versed in the exercises we do in the Wods. They even pulled out the iPhone to videotape me using this app called Coach's Eye. We went frame by frame to see the different points and positions of where I needed to be throughout the movement. It was a sweet feature that I was surprised to see and the benefits were endless after we reviewed the video. They even emailed it to me to further review on my own- Very Cool" Tanmay Lal Personal training sessions are offered in a discounted package for our members. 3-$105 5-$150 Schedule with a CrossFit Akron Coach today to achieve more than you ever thought. Don't forget Swimming with Cindy as well.
Contact us @ 330.664.9671 or email@example.com. For more information on CrossFit Akron, go to www.crossfitakron.com
This nation will remain the home of the free only so long as it is the home of the brave.
WHY To recognize and honor the sacrifices of the heroes lost on August 6, 2011 and to continue to support the families of all of our fallen heroes.
With a partner*, complete as many reps as possible in 31 minutes of: 8 Thrusters (155/105#) 6 Rope Climbs (15 Ft. ascent) 11 Box Jumps (30/24)
August 4, 2012. 11a
*Partner A will perform the work listed above while Partner B runs 400 M with a sandbag (45/25#). Once Partner B returns from the run, Partner A will grab the sandbag and begin his/her 400m, while Partner B continues work wherever Partner A left off.
$31 to participate. Donations go to the 31 Heroes project. Includes a shirt.
Register for participation at CFA HERE: directly through the 31 Heroes Website.
The WOD is being done nationwide. Over 10,000 participated last year. Letâ€™s show even more support in 2012. CrossFit Akron is one of many boxes participating to honor the heroes and host the WOD. REGISTER.
Rock carson, SOXY! Our Champ: Betsy Finley Will be defending her title at the 2012 games this month.
Watch the games. Cheer her. Feel the intensity. Get inspired by the best in the sport of fitness. Be witness to Fittest on earth.
FIND IT: Espn 3
Click the link to access it online. Check your tv listings.
Games.crossfit.com Catch Up at 69 Taps Downtown Akron
Theyâ€™ll have it on their screens!
Josh Brian Jamie
& a few of Our fellow cfaâ€™ers will be in carson for the games. Wanna join? Call the box.
UPCOMING EVENTS Endurance Training Started … Get in on it! 1/2 Marathon starts early July. CrossFit Style 5k/10K July 4 (Remember, no WODS at the BOX!) All Star Training Club CrossFit Fitness Challenge July 7, 9a CFA North FREE Welcome Home WOD July 7, 11:30a New location, 1531 Commerce Dr. Stow. Shake & Bake Bootcamp Sessions Start July 9 Kids Camps: Jul 9– Aug 3, Aug 6– Aug 31 Grocery Shopping Tour with Jason July 21 11a-12n —DON’T MISS IT! Limited to 20 people. Learn HOW to grocery shop. Earth Fare will be giving out coupons for our group 31 Heroes Workout Aug 4, 11a. Lift Heavy Sh!t: Men’s Lifting Challenge Aug 11, 11a POWER HOUR: Goal Development Aug 14, 8—9p—Register EARLY! It sold out last time!! Women’s Strength Challenge Aug 18, 11a
Lift Heavy Sh!t Men’s Lifting Challenge: Aug 11. 11a Are you MAN enough?
Need to tap into your TESTOSTERONE? Do you have any hair on your chest? Be prepared to get your mind HEAVY! Coming at you: boulders, crazy heavy deadlifts, yokes, cars cars cars, axel, swing press, kegs.
Strong is the New Skinny. Women’s Strength Challenge: Aug 18. 11a Challenge the mental barriers that are put up when facing fears in CrossFit! Let’s face it, sometimes we let the WOD, box or a specific movement get in the way of having a great workout. There is no reason anything should hold you back-Especially YOU! This Challenge will allow you to learn the basic mental practices necessary for you to have success in a workout, while in a fun competitive environment, to achieve the results you want. The competition is open to everyone and scaled to all levels of fitness, whether you are a seasoned competitor looking to beat your best time or a woman who has never taken on a competition before.
This is for you!
Featured Members Vince & Jen Parker My husband & I started OnRamp at the beginning of February & have been hooked since our first night there. I've dropped 12 pounds since I started & have totally changed not only my lifestyle, but that of our family's as well. The lifestyle change comes from the mindset that I now have to be able to get stuff done. I used to procrastinate, especially in my workouts. I tended to always put it off. I look forward, everyday, to my next WOD & can't wait to see how I'm going to be challenged. I've done things I never thought I could do & with the encouragement of all the fantastic coaches & fellow Crossfitters, it makes it easy to push yourself beyond what limitations you might typically set for yourself. The other day, I ran over a minute faster in the mile and that was after the workout! CrossFit is all about making you a better person both physically & mentally, & teaches you to push yourself beyond your comfort zone. You'll get the results you’re looking for if you put forth the effort & commit to making yourself better. CrossFit Akron spends a lot of time sharpening your mindset so that you are able to go beyond your limits. They say, “ We don’t try here, We Do!” I love the changes I've already seen in myself & can't wait to see what's still to come! I’ve set big goals which CrossFit Akron keeps me accountable to. Thanks so much CrossFit Akron, the coaches & the CrossFit Akron community . . . you are the best!! - Jen Parker
********** Ditching the Medications! CrossFit Akron has without a doubt changed my life. When I started OnRamp, I knew that many challenges lie ahead both mentally & physically. I had been on blood pressure & anti-anxiety medication and had decided to give CrossFit Akron a chance to change my life through nutrition & exercise. “Enough is enough, I won’t take anymore of this medication” I decided to take myself off and try the lifestyle change. I am in control of me and wont let the doctor continue to medicate me. After seeing the doctor in mid-May, I am now no longer required to take these medications & have lost 20 pounds so far . . . 100% goes to CrossFit Akron, their coaching staff & the great CrossFit community. The doctor was shocked to see the changes over the short time between visits. Im sure he was thinking he was going to see a worse version of me that would need more medication. I proved to myself that I was in control. I look forward to each & every WOD & actually find myself wanting more on my off days—it’s addicting! I have been asked by non-Crossfitters, "So how long do you plan to do this?" and I answer, "Why would I stop? It's a lifestyle not a quick fix; you get out what you put in." I can’t believe some people haven’t heard or tried it yet. Get over to CrossFit Akron now and see how your life will change. If you have any doubt about CrossFit, all I can say is, just give it a shot, the only risk you have is imJen proving yourself both physically & mentally. It doesn't seem like much of a risk after it's put that way, does it? Thanks CrossFit Akron! - Vince Parker
Each month we’ll be featuring a super-delicious and healthy recipe. Make it! Take a Pic. Proudly post it to FB on our wall (and yours)! We wanna see who’s cooking well—and we want your reviews! Here is the premiere:
Bare Bars: Courtesy of Trina Felber, Primal Life Organics 1 C. Medjool dates pitted (bring to room temperature and pit them) 1 C. Raw nuts or almond meal. I love using just cashews. Tastes similar to a sugar cookie. Mix cashews, walnuts, almonds and pecans has a GREAT flavor too. Dash of salt to taste. Option 1: decrease nuts to 1/2 cup and add protein powder (unflavored is what I use but you could use flavored). Option 2: add dried fruit (cherries, cranberries, strawberries, blueberries) but decrease dates by equal amount. Option 3: add unsweetened shredded coconut while rolling dough. Mix ingredients in either A food processor or mixer until it forms a thick paste. Dump in a large bowl and work dough with hands. I add unsweetened coconut at this point and it tastes awesome! If dough is too soft, I add a small amount of almond meal until it is “rollable”. Roll dough into logs and cut, or make balls. Simple, easy and no preservatives. If made with protein powder, these make wonderful and convenient energy bars for long runs as well as great recovery bars after any workout. They are also an excellent choice for a pre-workout snack. Instant energy, not filling. I make them fairly small and will eat between 1-3 bars depending on activity. I eat mine chilled (tastes like cold cookie dough) but my husband likes his room temperature. You decide! Easy. Convenient. Healthy. What’s not to love?
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THE PREMIER 10-MILE RACE IN NORTHEAST OHIO 10-MILER AND 5K SUNDAY August 12, 2012 Brush High School, Lundhurst, Ohio Give-Aways Awards Refreshments Water Stops Register now at www.perfect10miler.com
GOALS: PART 2 Have you been accountable to the Goals you set in April? Have you achieved the things you thought Impossible? Have you Stepped UP and Raised Your Standards? Let's bring it together another time to further commit to the things you really want. Reinforce the strategies you put in place to make a new and better you.
Set new goals for the fall season ahead and Actually accomplish them.
Aug 14. 8p-9p *If you didnâ€™t attend in April, you are still able to attend this seminar.*
Like the new format? We hope so! Youâ€™ll see future newsletters coming out the last Monday of the preceding month (Augusts' will come out the last Monday of July). We appreciate your input, suggestions and ideas! So please be sure to share them with us. If itâ€™s related to the newsletter, shoot Katie an email at firstname.lastname@example.org
What we saw last month...