Athlete's Community & Culture, CrossFit Akron February 2013 Issue

&

The

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Is underway

At h l e t e ’ s C o m m u n i t y & C u lt u r e February, 2013

It’s time for a

SKINTERVENTION Personal Training CFA style.

Conquer The climb Coach Whisman offers Some tips on mastering the rope.

?

Your Answer Here: _______________________________________________

Registration begins January 30.

March 6 6— —April 7, 2013

The Team

Contents CrossFit Open: Registration

2

Wazzup: Words from Felber

4

Team Member Bio: Middendorf

5

Bod Pod

5

Coach’s Tip: Conquer the Rope

6

StrongMan Competition

7

Pre-Made Paleo!

7

Welcome On-Ramp Grads

8

Member Transformations

10

It’s Time for a Skintervention

12

Upcoming Events

14

Media Coordinator

Schedule Evolution

15

Katie Middendorf

Private Coaching at CFA

15

Intern Coaches

Nosh on This

16

Emre Erdem Holly Waters-Williams Ryan Snyder

Hammer Tissue Rejuvinator

17

CrossFit Football

19

What We Saw Last Month

20

Founders Josh Felber Brian Parana

Coaches Jamie Grigas Jason Elrod Nate Napolitano Cindy Virdo Dustin Shaffer JP Lytle Hannah Whitman Aaron Whisman Eric Wiilson

A Little Something to think about…

“In training, you listen to your body. In competition you tell your body to shut up.

- Rich Froning, Jr. to Reps.

Contact us @ 330.664.9671 or crossfitakron@gmail.com. For more information on CrossFit Akron, go to www.crossfitakron.com

Wazzup?

Us CrossFitters are a different breed. We get excited by things most people avoid.

Example: The idea of being laid out on our backs after a workout is appealing.

We strive on performance, deal with the pain, and (justifiably) take pleasure in the small victories: 5 more pounds, 2 seconds faster, an inch higher … These are milestones we strive for. These are the reasons we return to The Box day after day, and do what we do.

Admittedly, some may consider us a little ridiculous. We try and explain to friends and family why our shins are scraped and bruised, why our hands are calloused or ripped, why we’re having trouble walking down the stairs, and then immediately attempt to convince them they should come give it a try. Get two or more of us together and try to have a conversation about something other than CrossFIt—unlikely.

We get way more excited about food than normal, we wear ridiculous looking socks and shoes.

We get excited in camaraderie when someone gets his first hand tear and then take a picture of it.

We congratulate someone for exhausting herself in a WOD, and none of this seems unusual to us.

This is CrossFit Community. We both suffer and succeed together. We cheer.

We help push past the pain and achieve things we never thought possible. We embrace the suck together. We are a family inside and outside of The Box and come from all walks of life to find a common ground.

Compete in The Open. Continue to challenge yourself. Be a part of the Community that is growing stronger. Cheer. Be Cheered. See what you are made of and see what your CrossFit family is made of. How far can you go if you step it up? How far will your CF Bestie go if you’re there to cheer her on? Coach Glassman says “We always give more of ourselves in the presence of others. Always.”

Find your reason to compete in The Open and let the CFA community inspire you to new heights and bring you new victories.

Yours in Good Health, Coach Felber

TEAM TEAM-MEMBER BIO: Katie Middendorf Media Coordinator

Consider me that little orange cat that looks in the mirror and sees a lion - at least when it comes to CrossFit. Not because I’m off-kilter (though some may raise a brow), rather because it inspires so much confidence in me and I’ve discovered a higher fitness plane for myself. That makes me happy. So happy that I’m thrilled to be a part of CFA team in design, marketing, and overall spreading the good word. My professional background consists of 15+ years is in marketing/ advertising/PR/design. Now, as a stay at home mom, my personal background includes toddler and small child static holds, dishwasher closing leg lifts, and plenty of weighty farmer-carries post-farmer’s-market.

Prior to discovering CrossFit I’ve had an on-again/off-again relationship with fitness and the gym, so my fitness background was a bit gray. But since I began with CFA almost 2 years ago, I’ve lost 20+ pounds and continue to improve physically and mentally every day. I never thought of a fitness program making me a wholly better person, but CrossFit did and I’m passionate about it. Imagine my excitement in the privilege of being a part of this team. I have the opportunity to use my professional skills to communicate the effectiveness of the constantly varied, functional movements of CrossFit while sharing the enthusiasm of the Coaches and Community at CrossFit Akron by assisting with marketing and design.

Everyone should have the opportunity to discover CrossFit Akron and be better for it. I’m workin’ to make that happen.

Body composition through Air Displacement Plethysmography for research, clinical and sport applications  Gold Standard accuracy using whole-body  densitometric principles  Excellent test-to-test repeatability  Fat and fat-free measurements  Fast test time (2 minutes inside BOD POD and about 5 minutes total test time)  Safe, non-invasive, and ideally suited for frequent testing  Flexibility in testing special populations, including young children.

Call or ask at The Box the next time you’re in.

Another tool provided by CFA to measure your fitness and progress.

Plan to hop in the Pod every 90 days to track your muscle and bodyfat.

Accurate, private and quick.

No pinchers here!

COACH’S TIP: Conquer The Climb.

Rope climbs are fun but if you haven’t noticed they require many physical skills in order to perform. Even if we aren’t quite able to get up that rope yet, there are many ways to scale this movement so that we are still benefiting and moving toward ringing that bell. Conquering the rope isn’t just about how strong we are. Its about utilizing good technique and footwork to climb efficiently. 

One of the most important tips to remember while climbing the rope is to use your legs as much as possible! This not only makes climbing easier and faster, but it will help save our arms during a workout.



Before starting the climb make sure to get your feet and legs locked in nice and tight. If the rope is slipping between your feet or we are not keeping it locked in, we are required to use much more upper body strength than is really necessary. Thus coming back to haunt us later in a WOD.

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Use your dominant leg to wrap around the rope while securing it by stepping on it with the free foot.

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Get as much distance with each pull as possible. Focus on bringing your feet as high as you can (think toes-to-bar movement, or inchworming) and then standing up rather than using your arms to pull yourself up. Less pulls = less work and faster rope climbs!

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Don’t just slide down the rope after you get to the top. To avoid getting rope burn while coming back down keep the rope secured between the arches of your shoes and slide down using the hand over hand method.

If you are scaling, you are doing pull-to-stands. Focus on working your upper body and using your legs as little as possible. Your legs are just there to guide you up. You’ll continue to build strength, form, and eventually make it to the bell!

Last but not least, wear pants or tall socks! Nobody enjoys having rope burn! 

- Coach AaronWhisman

Coach Whisman CFA COACH, L L11 Certified

Want local exposure to hundreds of passionate athletes focused on their health and well being?

Contact Katie@crossfitakron.com for details.

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.

Welcome OnRamp grads! New face

es you’ll be seeing around the

box:

the

ATHLETE TRANSFORMATIONS

Our traditional Success Stories and Empowerment Stories highlight people who found CrossFit at a time when they were deconditioned and found their way back to an active, healthy lifestyle. This year, we set out to find a way to highlight athletes who found CrossFit as conditioned athletes. These were active, competitive individuals who were looking for a new challenge and found exactly that in CrossFit. They too have seen tremendous physical transformation and are now better, stronger, faster in everything they do.

Dr. Scott Hamler Dr. Scott Hamler came to CrossFit as an avid runner but was looking to improve his over all strength and lower his running times running times. Running since college, he transformed his body.

Scott thought he was in great shape when he came to CFAN—and then he took it to a WHOLE NEW LEVEL.

But he’d been running for a long time and it was getting stale.

He knew he needed to do something different, and thought that he’d give CrossFit a try. Little did he know how much of a difference it would make.

He started On Ramp on July 30, 2012 and hasn't looked back.

Not only does he have a new 5k PR, but his strength has gone through the roof. Both his snatch and clean are now triple digits! His body has been completely transformed, once again, through his hard work and the addition of a Paleo diet.

Scott is a true testimony to the ability of CrossFit to help us evolve and bring out the best athlete in all of us.

JESSICA SMEAD Outside of the box, Jessica works at Summa. She’s also a foodie who loves to watch movies, read, and play with her Bull Terrier, Sylar.

Before CFA I was working out at the local 24hr gym, it wasn't working out. I did everything at my own pace. It was over crowded, I stuck to routine and what I was comfortable with, it worked in the beginning but then it got boring. I needed a change. That's when I sought out CFA. I came to the intro WOD with Brian and Aaron and knew this was the push that I needed.

CFA has taught me so much and has strengthened skills that I thought I could never posses, CFA has taught me how to work with the bar, such as DU and pull ups. I’m so proud that I’m able to do pullsomething I was never ups now—and my Toes to Bar are getting better! They’ve also comfortable doing taught me how to work with the bar, something I was never on my own. comfortable doing on my own. I've grown to become way more confident in myself and the things I know I'm capable of both inside and outside of the box.

I like to relate WODs to mountain climbing. You climb your way up, when you're gettin close to the top you push through, and when you're finished you get to take in the beautiful scenery. These workouts give good end results both physically and mentally.

Since joining my friends give me lots of compliments, my coworkers think I'm crazy for getting up at 5am, and my husband has see a more confident change in my appearance and attitude. The Community means so much. My workouts would be nothing if it weren't for the great coaching staff and my fellow athletes. They give me that push and the drive to keep challenging myself. Thanks CFA, I definitely look better naked!

Jessica before CFA

Jessica dialed it in at CFA and is stronge and toned.

Rock it!

Featured Sponsor: Liz Wolfe, the creator of CaveGirlEats.com, is a Nutritional Therapist who devotes her practice to helping others heal their body and skin.

Trina Felber of Primal Life Organics is an expert on skin food and body care.

Together, they’ve created a marvelous new resource, The Skintervention Guide.

Liz and Trina have a lot to say, and great information to share. You can get it ALL at the Skintervention Guide. Snag it now.

Here are some worthwhile highlights directly from Liz: Countless people around the world struggle with skin and body issues of all kinds: acne, eczema, psoriasis, scarring, weak hair and nails, and – most importantly – frustration with commercial products filled with unnecessary, harsh chemicals. Not to mention the confusing territory of dealing with cellulite, anti-aging strategies, intimate care, and choosing non-toxic makeup, body care items, and even home care products.

How can those things be tackled safely and effectively? How can we be sure the products we use are safe, and not causing us more problems? So many of us have been misled, puzzled and confused when it comes to caring for ourselves.

I was one of those people. I felt like I tried everything in search of a solution for acne, eczema, easilyirritated skin, and oily, limp hair. I was stumped about how to take care of my body.

At the end of my rope, I wondered if the trendy products and the expensive cure-alls were actually part of the problem. Out of frustration, I even decided that a healthy, vibrant body was impossible for me. I didn’t know where to turn or who to trust. Maybe that’s how you feel, too?

Whoever you are, whatever condition your skin, hair, nails, teeth, or body-care confidence is in right now, you CAN take control.

I’ve devoted years to researching how to heal and beautify my own skin, hair, nails, and teeth naturally, both for myself and for others following my journey.

As a Certified Nutritional Therapy Practitioner, I’ve helped countless people – including myself – on the journey to changing the body through food and the right body care routine.

Ready for the big secret?

A healthy, radiant body – from the hair and skin to the nails and teeth – starts from the INSIDE.

NUTRITION & GOOD DIGESTION aren’t optional, they’re critical. If you’re frustrated with your skin, a new lotion or potion won’t solve

&

and nails 

What really causes body odor - and what to do about it

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What products can help…and which ingredients can hurt

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What to look for in hair care and hair dyes

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Lies the cosmetics industry tells us Exactly how to approach the skin, hair, body, nails, teeth, underarms, makeup, intimate cleansing, cellulite, and MORE

Liz Wolfe

Trina Felber

Team Up!

your problems. You can’t change the outside without also changing the inside.

This means changing what you eat…and how your body uses it. (Cosmetic companies aren’t going to bother telling you this.)

HUGE Bonus. Included in the guide, special guest, friend, and NATURAL skincare expert Trina Felber shares her world-class expertise on the most skin-loving, natural ingredients for amazingly nourishing skincare.

The confidence gained from radiOut of frustration, I even ant skin and body decided that a healthy, Healing your body from the inside-out is vibrant body was impossi- care control is the only approach that brings lasting relike nothing else. sults. Adding the right body care routine, ble for me. I didn’t know The sooner you free of unnecessary chemicals and filled where to turn or who to start down the with skin-nutrition, is icing on the cake trust. path to wellness, and completes your clear skin plan!

Maybe that’s how you feel, the faster you’ll get that healthy too?

I’ve put it all together in the 200+ page glow you’ve alSkintervention Guide. You’ll learn about: ways known was yours. Enable yourself. Get the Skinterven The right foods (and the wrong ones) for tion Guide at PurelyPaleoSkincare.com healthy skin 

The “super-foods” that will have an I mmediate impact

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How to ensure your body uses the nutrition you give it

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Supplements that can help – and ones you don’t need

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How stress and sleep impact skin health

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What drives acne, and how food actually plays a part

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What drives oil production, & how to handle it

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Nutrient deficiencies that cause brittle hair

UPCOMING EVENTS 2nd Annual I Am CrossFit Akron Challenge Continues 1.5-2.23. Rock your goals.

All Saturday WODS start at 9a, EXCEPT: 2/2 7:00p 2/16 10a 2/23 7:30a 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”.** CrossFit Football Camp 2/4—3/19. Details on pg 21.

CrossFit Endurance Workshops Prep for the race season. Dates coming in Feb. Winter Skills Session 6 of 6: Squatting 2/16 9a The Arnold Fitness Expo March 1-3. Join some friends from the box and head down!

CrossFit Open March 6—April 7. Registration opens 1/30. Do it.

USAW Women’s Certification CrossFit Open March 9-10.

Check out our weekly ad in stores or online.

We have great coupons and even more savings HERE.

Evolution for you.

On January 1, 2013, we began a new 4-week cycle for tuition.

Currently, there is 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.

Private Coaching at CFA For many people, our CrossFit group classes will satisfy the need for superior fitness levels. Yet the group classes are not the ideal solution to every person and situation.

Whether you feel that you need a quick “jump-start” before you begin group classes, have specific goals, play a sport, or just feel the need for more personalized instruction, personal training may be the best option.

Individual training is great for those who…    

Need or want more individual attention Want to focus more specifically on one area of fitness Need to refine specific movements Nutrition Re-focus

Call the Box or ask the next time you’re in. Let us know what you’re looking for and if you’d like a specific coach.

We’ll help you make it happen.

NOSH ON THIS. EASY! Ingredients

y l l a c i t Paleo Prac

2 lbs. ground turkey or ground meat combo of choice) browned in olive oil or coconut oil with some onion and garlic to taste 1 tablespoon of unsweetened cocoa 1 tablespoon of cumin 1 teaspoon ground red pepper 1 tablespoon paprika 1 tablespoon oregano 1 zucchini - shredded 3 carrots - shredded *Shredding is key for getting the right texture* 3 sweet peppers - shredded Salt and pepper 2 cans black beans (omit if you want it purely paleo) 2-3 cans tomatoes Chicken/beef/veggie (your choice) broth to cover

Chili

Courtesy of

Jodi VanBrunt

Take Action You can do this 2 ways—on the stove or in a slow cooker.

Slowcooker: grab a large skillet and cook the the onions and garlic for about 5 minutes, then add the meat and brown. If doing this on the stove, just put it in the large stockpot you plan to hold the finished product.

Slowcooker: Drain the fat, then add the meat and all the other ingredients and let it simmer for 2-3 hours. Done!

Stovetop: Do the same only in the stockpot. Doesn’t need to cook for as long.

Hearty, fi lling, stick-to-y our-ribs perfect for chilly weather.

Options: Add more veggies, especially if you’re omitting the beans.

Change out the sweet for hot—or add more spice in the seasonings if you like a little—or a lotta—kick.

Serve with avocado, put it over spaghetti squash or fresh spinach and let it wilt. Delicious!

This is great to make for your “non-paleo” eaters, and a winner for Game Day!

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

Need to increase joint mobility? Recovering from an injury? Noticing pain and inflammation? Discover Hammer Tissue Rejuvenator.

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Reduce pain, inflammation, and swelling Increase joint integrity and mobility Allow decreased NSAID use Gluten-Free Contains ANIMAL DERIVED nUtrients

Love you guys! I fractured my ankle in 3 places and dislocated it last year. Your Tissue Rejuvenator worked wonders in my healing! I was outta the cast within 5 weeks and walking with a removable brace. It healed so nice! You'd never know I had 3 fractures and a dislocation...no limp in my gate!! AWESOME! - April Running is hard on the joints and body. Tissue Rejuvenator is the best product I have found to provide the necessary joint maintenance that is required as well as promote tissue recovery from injuries.—Todd

Just wanted to tell you I've been using Tissue Rejuvenator regularly, and upped it to the injury usage dose during a recent inflammation injury. Wasn't completely sure it was helping until I stopped... it was DEFINITELY helping!! So happy to have it!! Tracy

Get yours At the box.

Is an official Reebok Retailer.

AT

Dates::

Feb 4 through —Mar 19 — — — —- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

CFA Times: H.S. Tu/Th 3:30-4::25, Sat 1-1::55 Off ic tra ial i cen ning sha ter of wn bay es

M.S. Tu/Th 7:15-8::10, Sat 12-12::55 Location CrossFit Akron 1503 S. Hawkins Blvd, Akron 44320 — — — —- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

CFAN Times H.S. M/W/F 3:15-4::10 M.S. M/W/F 4:20-5::10 Location: CrossFit Akron north: 1531 Commerce Dr., Stow — — —- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Price::

$199

We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

Activities will include, but not be limited to: box jumps, sled pushes, medicine balls, intro to Olympic lifts, speed and agility drills, rowing, running, tire flips, ball slams, sledge hammer strikes & bodyweight movements.

SPACE IS LIMITED>. To Register contact:

@

NSR

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Eva for kout l& REV iew .

Jason@@@crossfitakronNorth.com (StoW location) @ or ERIC@@crossfitakron.com (Akron Location). www.crossfitakron.com 330-664-9671 Www.facebook.com/crossfit akron

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...