Tuesday, December 13, 2011

Executive Fitness Starter Programs - January 2012



We have a lot of people who join and jump right in the group workouts with our experienced members. However, many people prefer to have a bit more structure and a way to 'ease in' to a new workout routine.  If that is you, this program is perfect. You'll be in a small group with a set schedule, and have the facility to yourselves along with an instructor. If this sounds like something that interests you, read on.

There are three groups starting in January.

Group 1: Tuesdays & Thursdays at 7:30pm & Saturdays at 7:30am, starting 1/03/2012 SOLD OUT.

Group 2: Mon/Wed/Fri at 8:000am , starting 1/04/2011

Group 3: Mon/Wed/Fri at 10:00am , starting 1/04/2012

Our 6-week Executive Fitness Starter 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.You will train in a small group of people (6-8 max) 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'!

The 6-week Starter Program consists of 18 one-hour training session and the costs $295 per person. The cost is $249 if you repeat the program. Please contact me for more details or to request a particular time slot that is not currently scheduled. Call 440-915-7856 or email bill@crossfitcleveland.com . I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

There are several recommendations on my LinkedIn page if you care to check them out.

You can reserve your spot by paying here. If you are repeating the program, you will receive a $46 refund to reduce your fee to $249. Thanks. 


January 2012 Start Times

Monday, December 12, 2011

CrossFit 50 Strength & Conditioning Program



We're excited about our new CrossFit 5-0 Strength Program. This is a strength and conditioning program for men and women 50 and over (or fast approaching) based on Crossfit training principles with a primary focus on building functional strength. You can either remain dormant and wither away as you age or you can start your body growing muscle again. Challenge yourself to start something new. Ray Kroc used to ask "are you green and growing or ripe and rotting?" Let's get you growing.

Here's your chance to make a positive change in your life. Our CrossFit 5-0 Strength Program will get you started on a path that will make you stronger, leaner and more energetic. You will learn the proper way to perform exercises and have constant supervision and coaching to help you along. Don't worry, you won't turn into a bulging superhero, but you just might surprise yourself with your results.



Why should you train with me? Well, I'm 50 and in the best shape of my adult life. When I was 40 I was 40 pounds heavier than I am today, I smoked too much, ate too much and drank too much. I have cleaned up my diet and maintain my present fitness level without a crazy amount of exercise. It took a bit of work to get here, but now it's fairly easy to stay strong and fit. I usually vary only one or two pounds at any given time, even through the holidays. So, you can find a young "hardbody" to train you who has no earthly idea what it is like to go through their 30's and 40's and pack on the bulge and then take it all off, or you can train with me. I'll share with you what I've done to get back in shape and how I maintain today. Personal experience and accomplishment is the best teacher. "Been there, done that" does have some value. That's why you should train with me.

If you've been a bit shy of CrossFit because you've heard the workouts are crazy hard, don't shy from this program. You'll still train with a small group of people, but the intensity level will not be like regular CrossFit workouts. You will start off easy and gradually increase the volume of work. You'll break a sweat, yes, but you won't be sprawled out on the floor gasping for air and reaching for the puke bucket. You'll get stronger, have more energy and just plain feel better.  You'll also learn how to train safely and effectively, something everyone should know how to do.

  
Our CrossFit 5-0 Strength Program is an ongoing training program arranged into 8 week, 24 session courses.  Each training session is one hour in length.  You will train in a small private group with at least one dedicated instructor and have the entire facility to yourselves. The cost for your initial 8-week course is $480.  That works out to $20 per training session. There are discounts for current CrossFit Cleveland members and for continuing your training after the initial 8 week course.

The next group begin on Monday January 9, 2012 and trains on Mondays, Wednesdays and Fridays at noon.  Additional time slots will be added based on demand.  Please let us know if there is a better time for you to attend.

How do you get started? Use the link below to register and I will contact you asap. We'll start first with a brief assessment and discuss your current situation before the program gets started. Please contact Bill Russell on (216) 812-7841 or email bill@crossfitcleveland.com if you have any questions.


January 2012 Start Times

Tuesday, November 1, 2011

New Beginner Fitness Workouts start this month



Have you been thinking about getting started with us but thought it's way to much for you to jump into?  Our new Beginner Fitness Workouts will help you ease into a new exercise program at your own pace with constant supervision from a CrossFit Certified Instructor.  






Starting next week, 11/7/2011, we will kick off our new Beginner Fitness Workouts on Mondays and Wednesdays at 7:30pm at our facility in Lakewood.  These workouts will be based on CrossFit training methods but peroformed at a reduced intensity level. Think of it as CrossFit Lite.

Your group will start promptly at 7:30pm, beginning with an instructional warmup where you will learn the proper form and technique of several basic exercises that you will be performing during the workout.  Next, your instructor will coach you through a 10-15 minute workout followed by a mild cool down and stretching session.  All this will take less than an hour.

The cost is $60 per month for you to attend as many Beginner Fitness Workouts as you'd like. You can attend your first workout for $10 and have that applied to your first month's membership if you join before the next scheduled class. The $10 option is only available for your first Beginner Fitness Workout, not on an ongoing basis.

If you are interested in our regular CrossFit Workouts, you can attend one of our Basic Intro Workouts on Saturdays at 11:00am. These workouts are more intense than the Beginner Fitness Workouts, but still geared towards new people starting out with us.

Please be on time for these workouts.  If you arrive after 7:30pm you will not be able to join the group. 


You can start your Beginner Fitness Workout Membership at any time during the month and you will be automatically billed on the same day each month.  You can discontinue the auto payments at any time yourself.


Your Beginner Fitness Workout Membership allows you to attend the Monday 7:30pm and Wednesday 7:30pm Beginner Fitness classes, but not our  CrossFit workouts shown on our schedule.




Mondays & Wednesdays at 7:30pm


Executive Fitness Starter Programs - November 2011



We have a lot of people who join and jump right in the group workouts with our experienced members. However, many people prefer to have a bit more structure and a way to 'ease in' to a new workout routine.  If that is you, this program is perfect. You'll be in a small group with a set schedule, and have the facility to yourselves along with an instructor. If this sounds like something that interests you, read on.

There are three groups starting in November.

Group 1: Tuesdays & Thursdays at 7:30pm & Saturdays at 7:30am, starting 11/8 2011

Group 2: Mon/Wed/Fri at 7:30am , starting 11/9 2011

Group 3: Mon/Wed/Fri at 10:00am , starting 11/9 2011

Our 6-week Executive Fitness Starter 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.You will train in a small group of people (6-8 max) 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'!

The 6-week Starter Program consists of 18 one-hour training session and the costs $295 per person. The cost is $249 if you repeat the program. Please contact me for more details or to request a particular time slot that is not currently scheduled. Call 440-915-7856 or email bill@crossfitcleveland.com . I also have a flyer available online, click on CrossFit Executive Fitness Starter Program Flyer.

You can also see details and register for groups on the east side at Great Lakes CrossFit Executive Programs

There are several recommendations on my LinkedIn page if you care to check them out.

You can reserve your spot by paying here. If you are repeating the program, you will receive a $46 refund to reduce your fee to $249. Thanks. 



November 2011 Start Times

Thursday, May 26, 2011

5K Plus was a great success, thanks to all!









Thanks to everyone who participated in this year's CrossFit Cleveland 5K+ last Saturday. We have to thanks mother nature for giving us one of the best weather days we could have hoped for. Close to 100 ran in the event and almost that many more showed up to watch and root on their friends.

Rick Stephenson took the spot for the men with a time of 37:34 and Vanessa Aron took the top spot for the ladies with a time of 38:45.  Both Vanessa and Rick are members of CrossFit Cleveland. Incidentally, Rick's first visit to CF Cleveland was at our first 5K Plus in October of 2009.  You can see all the race results below, sorted alphabetically by start time.  If you see an error in your time listed, please let me know and I will correct it asap.

You can view more pictures from the event on our Facebook fan page (you do not have to have a Facebook account to view these pictures.  CrossFit Cleveland on FaceBook

A special thanks to our 10 Event Sponsors, please thank them personally if you know any of them.

Northeast Court Reporting - Staci Russell, www.necourtreporting.com
Shearer Fabrications - Ron Shearer,  www.shearerfab.com
The Eye Place - Dr. Scott Sedlacek, www.theEyePlaceonline.com
Visiting Nurse Association of Ohio - Jillian Neimeister, www.vnaohio.org
Lakeshore Roofing, LTD. - Troy Ferber, www.lakeshorerfg.com
JLS Fitness - Jeff Lambert-Shemo, www.jlsfitness.com
Cyndy Sharron, LMT - Soothe Massage & Wellness, www.soothemassage.com
Integrity Asset Management - Dan Bandi, www.integrityasset.com
Great Lakes CrossFit - Patrick Flannery & Staci Russell,www.greatlakescrossfit.com
WebcastGroup - Ray & Shirley Harris, www.webcastgroup.com

RACE RESULTS:

Last Name First Name TIME Start Time
Adair Ron 52:22 9:00am
Bandi Dan 54:53 9:00am
Connors Dani 48:36 9:00am
Crooks Laurence 43:23 9:00am
Feeback Kevin 52:45 9:00am
Flannery Patrick 46:07 9:00am
Friedman Shaina 42:13 9:00am
Keller Patrick 56:13 9:00am
Ludwig Shelley 48:48 9:00am
McCaffrey Mike 38:45 9:00am
McGowan Laura 53:38 9:00am
Morgan Jonathan 43:55 9:00am
O'Donnell Kathryn 53:41 9:00am
Sears Eric 55:35 9:00am
Sears Carrie 41:27 9:00am
Shorr Randall 43:38 9:00am
Skelly Shawn 39:41 9:00am
skrovan michelle 45:36 9:00am
smith amy
9:00am
smith josh 43:09 9:00am
Tortoreti Tricia 44:38 9:00am
Viola Catherine
9:00am
Wenham Elizabeth 38:28 9:00am
williams kim 39:07 9:00am
Winters Sarah 43:05 9:00am
zimmerman david 44:50 9:00am
Last Name First Name TIME Start Time
Aron Vanessa 38:45 10:00am
Atwell Greg 50:02 10:00am
Binder Kathleen 58:29 10:00am
Brawner Jennifer 42:44 10:00am
Camargo Lisa 72:40 10:00am
Cellura Kathleen 50:38 10:00am
Cristino Annette 51:55 10:00am
Davis Pamela 66:50 10:00am
DeMinico Carol 60:14 10:00am
Felgar Kathleen 59:07 10:00am
Fron Darren 42:15 10:00am
Fuehrer Rick 52:31 10:00am
King Brian 58:55 10:00am
Kirlough Renee 51:01 10:00am
Kristy Jennifer 61:41 10:00am
Madsen Christopher
10:00am
Minnillo Tom 38:35 10:00am
Mog Suzanne 58:20 10:00am
Mog Craig 41:12 10:00am
Moore Paul 41:00 10:00am
Petersen Kyle 47:30 10:00am
Pomfret Jess 46:57 10:00am
Roettger Nikki 56:17 10:00am
Sedlacek Scott 44:00 10:00am
Slifka Adam 55:20 10:00am
Viets Shelly 48:58 10:00am
Vozar Laura 48:00 10:00am
Wade Julie 46:36 10:00am
wright cynthia 53:11 10:00am
Bennett Cole 57:43 10:00:00 AM
Last Name First Name TIME Start Time
Avila Bob 49:10 11:00am
Baird Molly 49:33 11:00am
Camargo Jr Migdelio 66:19 11:00am
Claridad Carlo 42:29 11:00am
Eshleman Matt 42:37 11:00am
Gaul Mick 48:30 11:00am
Hall Wayne 51:50 11:00am
hess james 65:40 11:00am
Kasparek Paul 43:29 11:00am
Lazzaro Tom 41:25 11:00am
Lessman Andrew 56:49 11:00am
McGowan Colin 49:07 11:00am
morales sol 55:50 11:00am
Neimeister Mark 64:10 11:00am
O'Donnell Molly 68:00 11:00am
Owens Kimberly 65:20 11:00am
Pelleschi Adam 54:26 11:00am
Shearer Ron 53:41 11:00am
thomlison alison 67:36 11:00am
Thomlison Sue 68:58 11:00am
Yale Jonathan 62:15 11:00am
Ziegler Dawn 48:22 11:00am
Coleman josh 48:50 11:00:00 AM
Coyne Amber 43:53 11:00:00 AM
Morris Scott 37:53 11:00:00 AM
Neimeister james 55:21 11:00:00 AM
Last Name First Name TIME Start Time
Davidiuk Audrey 59:41 noon
Elliott Dan 56:29 noon
Guentzler William 51:46 noon
Krivanos Daryll 56:58 noon
Neimeister


Parker
Jillian


David
59:41


52:36
noon


noon
Radisek Cal 43:27 noon
Steele Radisek Beth 81:50 noon
Stevenson Richard 37:34 noon