OCTOBER 2012
issue 4
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WODIFY
Connect your WODIFY account to Facebook & Tiwtter.
Rolled out at CFA last week. Still wondering … What is Wodify? Results In a Box: Check out the INTRO VIDEO Built by CrossFitters, for CrossFitters, Wodify transforms the whiteboard from a destination to a true data experience. Wodify technology records performance metrics, allows you to track your diets (check out this video on Food Journals), remembers strength and met con benchmarks, and will encompass CFA & CFAN boxes. All athletes and WODs at both locations will be posted on one leaderboard.
Be Better Tomorrow: Check out the MOBILE VIDEO You cannot improve what you do not measure. Wodify was designed to keep performance tracking simple. Scores are simply entered at the end of each WOD from a mobile phone. There’s zero homework. Wodify gives you a mental goal to meet and beat by remembering all past strength and benchmark metcon performance.
Building Community Inspiring healthy competition, athletes celebrate each other’s performance, push each other to Rx, and lift heavier loads. Wodify celebrates personal records with digital ribbons next to the athlete's name. In a quest to be ranked amongst the Rxd athletes of the day, Wodifers are reporting ditched pull up bands, Rxed weights, and more virtuosity in all movements. Wodify also offers a section to describe scaling so athletes can compare themselves to others with like performance.
Twenty-four Seven You are never without access to Wodify. Our web-based application is accessible from any device that accepts web standards and works across all the major mobile platforms, including the iPhone, Android and Windows Mobile 7. Wodify can be accessed at home, in the box, at work, or on-the-go.
Just when you thought you could not be more OBSESSED with CrossFit, enter Wodify. Make it work for you.
The Team
Contents
Founders Josh Felber Brian Parana
Wodify
2
Wazzup: Words from BP
4
Coaches
Coach’s Tip
6
Jamie Grigas Jason Elrod Nate Napolitano Cindy Virdo Dustin Shaffer
Review Us.
7
Welcome On-Ramp Grads
8
Team Member Bio
10
Athlete Spotlight
11
Media Coordinator
Paleo Skin Food: Primal Life Organics
12
Katie Middendorf
Upcoming Events
14
Intern Coaches
Winter Skills Series
15
Hannah Whitman Eric Wilson JP Lytle Nathan Strome Aaron Whisman Ryan Snyder
Nosh on This
16
Trigger Point
17
Whole Life Challenge Prizes
18
What We Saw This Month
19
A Little Something to think about… "Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." — Bear Bryant
Contact us @ 330.664.9671 or crossfitakron@gmail.com. For more information on CrossFit Akron, go to www.crossfitakron.com
Wazzup? Daily Grind. We all get stuck in our normal routines and how things play out everyday. Wake up, go to work, leaving work after many hours, go home, then repeat the next day. We manage to fit a few meals in there and maybe a WOD too. SNAP OUT OF IT!!!! We just entered into a period of raising your standards. That means stepping up your game everyday. The Whole Life Challenge lasting till Nov 10 is the time to raise your standards. They are asking you for 4 standards you need to think about on a daily basis. Nutrition Exercise Mobility Fish oil supplementation Through these 4 standards, you will be thinking about each one to maximize your gains while on the challenge. We are only a few days into the challenge and I've had numerous people coming to me talking about how things are starting to change. Mobility is better in the morning wods for one and another is drinking a ton more water. Check out my blog at www.brianparana.com, for video testimonials. Can you imagine how things will be different in another week or two or even four? Through consistency, we will be able to make a positive change that will last well past Nov 10. Make sure to show up on Nov 10 the best possible you that you can. Don't roll into the holidays feeling down because you didn't put the effort in now. The daily grind is different now, it involves a whole lot more thought and planning to execute and make your day a whole lot better than it ever has been. Here's to six points for each day! Good Health To You, Brian (The Goals Guru) Parana
"The CEP sleeves have come in handy on more than a few occasions. The sleeves help from the
obvious running, jumping rope, and box jumps to even rope climbs and deadlifts. I can't tell you how they helped during the 31 Heroes WOD which had ropes, box jumps, and running in it. I bring them with me to every WOD because I never know if I'll need them. Chances are that I will and they save me every time. The recovery from the sleeves is amazing too. They are medical grade and really improve performance and recovery. If you don't have a pair for your WODs... We think you should!" Greg Wertman /Sanjiv Lal
Get them at The Box
COACH’S TIP: Out of the box and into the pool. FREESTYLE BREATHING TIPS: There are many people that want to add swimming to their workout repertoire but are wary because they get so exhausted after only 25 yards. Is this you? The key to swimming continually is actually very simple….exhaling. When you hold your breath, is causes tension and you are not able to continue with a rhythmical stroke. This tension makes us want to lift our head and that ruins our body position. Tension makes it hard to trust and feel the water. Perhaps worst of all, tension stops us from enjoying our swimming. Holding your breath keeps excess CO2 in your lungs and blood stream. This hurts you aerobically as CO2 builds up in your system (like a sprint –anaerobic- activity). For the same swimming speed and effort, holding your breath will make things MUCH harder. Next time you are running or doing something aerobic, try holding your breath for 3 seconds and then suddenly inhale and exhale quickly before holding it again. You will find out how much harder this is and how easily you get exhausted. When your face is in the water, you want to exhale constantly. Why? First, you release the tension. Secondly, you build up CO2 in your system. Exhaling constantly will release the CO2 and you will no longer feel so desperate for air. Third, having lungs full of air is bad for your body position. Your chest becomes too buoyant and since your body acts like a seesaw around your core, this causes your legs to sink. Finally, there are many swimmers that try to exhale and inhale in the short time their mouth is above the waterline. This will feel like you cannot get enough oxygen and you become panicky. Next time you hop in a pool to splash around, experiment with exhaling when your face is in the water. The rhythm for swimming will come much easier! Cindy Virdo CFA COACH
-Coach Virdo
Having fun? Been Challenged? Achieving your goals? Enjoying your new friends? Amazed with What’s happening? Take 60 seconds (or more, if you’d like), and let the world know. Visit Google Reviews and share your thoughts about how awesome CrossFit Akron is doing: how we are helping you out. Click HERE to review, and help us out!
Welcome OnR
New faces you’ll be se
Shannan Gatti
Lakisha Williams
Jason Williams
Charlie Hamad
Drew Stephens
Mary Anderson
Robert Bertalan
Derrick Miller
Nathan Strome
Chelsea Blackerby
Michael Naymik
Jason Scroggins
David Selders
Dale Goodwin
Jerrit Ekama
Patty Roberts
Ramp grads!
eeing around the box:
Richard Twitty
Jeff Perry
Nicholas Gatti
Bruce Baker
Myron Rogers
Philip Cantwell
John Heffernan
Brandy Neloms
Buddy Collmer
Edra Curry
Susan Shondel
Anthony Madgalinski
edra’s THougHTs afTer on-ramp ‌
Evelyn Sperry
When I enrolled in OnRamp i was very insecure. Everyone appeared to be "hard bodies" with a lot of experience working out and lifting weights, I did not think I would fit in. Jamie and Brian were amazing at putting me at ease and my peers were full of support and words of encouragement. OnRamp convinced me I could be a better person mentally, emotionally and physically.
TEAM TEAM-MEMBER BIO: Aaron Whisman Aaron is our newest member in the Mentor Program. Born and raised in Akron, I played all types of sports while growing up but started to focus on swimming while going to Firestone High School. I I continued to swim at Westminster College where I graduated from, while also getting into more weight lifting. After graduation I was looking for a new fitness program when Jamie Grigas and Cindy Virdo introduced me to CrossFit. My first workout at CrossFit Akron was "Manion" which is 7 rounds of a 400 m run and 29 reps of back squats at 135 lbs. I loved the competitive and positive atmosphere and even though I didn't walk correctly for a week I knew CrossFit was for me. So, here I am! Looking forward to growing with the box and each of you.
Join CrossFit Akron, CrossFit Akron North, and Second Sole as we prepare the athletic community of Akron to setting new limits to their workouts. High end athletes, Couch to 5k athletes, and weekend warriors are all invited to join our fitness communities. We are here for you! Health and fitness are of upmost importance and you matter most. Look forward to: Group relays for Akron Marathon Group runs Pose Method Training Specific Strength Training for Running by CrossFit Akron Discounts for preferred customers Education clinics on all topics exercise Dates, events, runs to be posted
Athlete Spotlight: Adam Tabor
Fitness and nutrition have been a passion in my life for the past 10 years. I have competed in both bodybuilding and powerlifting. My years were divided into on and off seasons where I would either have single digit body fat, but be so weak and tired I could only do a few pushups or I was very strong but my pants didn’t fit. I never gained strength while losing fat at the same time. Thanks to Crossfit, that has changed!
In the past, I trained 6 days a week, focusing on a single body part each day. I lifted very heavy all the time and had little to no variation week to week. I also avoided cardio to keep from losing muscle mass. I enjoyed this training style and this method led me to both my highest PR’s ever (585 squat, 505 deadlift, 315 bench) and my lowest body fat ever. I just never had the two at the same time.
When my fiancé told me she was signed up for OnRamp and was going to start doing CrossFit, I was skeptical. I thought it would be great for her, but I didn’t think it would give me the overall results I wanted. On the other hand, boredom and lack of time had led me to take nearly a year off from any kind of training so maybe it was time for a change. Just a few hours before her first OnRamp class was supposed to start, I decided to give it a try. What do I have to lose? After all, it was just two weeks and then I’d be motivated to go back to my old routine.
It’s been almost four months now and I haven’t looked back. I’m getting results from CrossFit because it forces me to do things that I don’t excel at and that I wouldn’t do if I trained on my own. While I may not yet be at my strongest, or leanest, I am leaner and stronger than I have ever been. Every week I see improvement in both of these areas and I like where this trend is going. So far I have lost 40lbs and I continue to
work towards my goals of single digit body fat and a 1100lb Crossfit Total (squat, deadlift, and shoulder press). Crossfit has made a believer out of me. - Adam Tabor
what is applied to it. Applying a lotion or medication to the skin is not much different from ingesting it; in fact, the mechanism of action of many topical medicines relies on their absorption into the bloodstream. In reality, a toxin is a toxin; regardless of how it’s taken in, the end result will be the same: unwanted, unnecessary substances inside the body.
Featured Sponsor: PrimalLife Organics Wife, mother, Certified Registered Nurse Anesthetist, CrossFit athlete, natural Paleo skincare expert, Paleo advocate and educator. Those are just some of the daily life -roles of Trina Felber, owner of Primal Life Organics, a Paleo skincare company founded in January 2012. The desire to create organic skincare options began after the birth of my daughter, Mia, in 2008. I was serious about detoxifying every aspect of my life – including personal hygiene and skin care – and I wanted to provide others the same opportunity to cleanse their lives of unnecessary chemicals and products. I was motivated, but I didn’t yet know how my idea would take shape. Then my husband, Josh Felber, part owner of CrossFit Akron, introduced me to CrossFit and Paleo; and after the birth of my twin sons (Cash and Roman) in 2010, I fully committed to both. I suddenly understood the importance not just of better skin food, but Paleo skin food! I realized that even commercial "organic” and “natural" products still contained ingredients like soy, wheat and “fragrance,” as well as toxins and unnecessary chemicals. The skin is the largest organ of the body, and it simply doesn't make sense to ignore the nutritional value of the products we feed it. Why take the time to prepare and nourish the body with organic, Paleo food, while feeding the skin with toxic substances? The Paleo movement has come so far, and I believe the next step includes education about Paleo skin-food. I have taken the Paleo diet one step further and applied it to skincare! Trina Felber, Owner and Creator. Paleo skin-food made fresh when ordered.
It is well understood that the skin easily absorbs
I have created a Paleo skincare option for those who want to ensure their skincare routine will never sabotage the hard work they put into diet, exercise and a health-conscious lifestyle. Read the labels: there are no “products” on my shelves – just RAW INGREDIENTS. The ingredients our ancestors could have used for their own skin-food; ingredients that are 100% Paleo in every modern sense of the word. Best of all, items are made fresh when ordered. I believe fresh skincare is nutrient-dense skincare. The fresher the creation, the more nutrients; and the more nutrients, the better the results. A product that has been sitting on a shelf for 12 months suffers nutrient breakdown, and is no longer the same as the original. I am committed to every aspect of the primal-inspired lifestyle. I live Paleo. I believe Paleo. I understand Paleo. Therefore, I make Paleo products. Period. No artificial, synthetic or unnecessary anything. Each creation is extensively researched and uniquely mine; and each creation is real, raw and organic. I provide a full line of Paleo facial products, Paleo body products and even Paleo dental health products. A favorite among CrossFitters is Torn Up Primal Skin Repair: the perfect treatment for those brutal skin tears sustained from kipping pull-ups. Betsy Finley, 2011 CrossFit Games Masters Champion and 2012-second place winner, developed skin tears on her hands one week before the start of the 2012 Games. She began applying Torn Up immediately and her skin tears were healed within 4 days! “I have found Torn Up to be so healing, I have applied to other nasty skin areas besides ripped hands. The healing process begins immediately. I am so impressed with this product; I would NOT be without it! Thank you Trina!!” ~ Betsy Finley Torn Up contains a premium blend of healing oils that quickly repair damaged skin and tissue. It absorbs fast, is easy to transport and simple to apply, and is totally SAFE for both adults and children. Torn Up is made from fresh, premium ingredients with antiseptic, anti-nflammatory and regenerative properties. It is the perfect solution for skin tears, rips, laceration and abrasions.
Small But Mighty: this amazing Paleo stick contains organic tamanu oil, emu oil, organic pure filtered beeswax, organic hemp seed oil, organic rosehip seed oil, organic sea buckthorn oil, organic calendula oil, organic myrrh, organic frankincense, organic chamomile, organic red thyme, organic cypress, organic geranium, organic lavender, organic tea tree and organic helichrysum. A powerful combination! Other favorites include our Primal Pit Stick: Paleo deodorant with just three ingredients (all of which you’ll recognize); and Dirty Mouth Primal Toothpowder made from earthen clays that help remineralize and restore dental health the ancestral way.
Fran's Primal WOD Package: Torn Up Primal Skin Repair, Primal Pit Stick, Dirty Mouth Primal Toothpowder, Dirty Mouth Boost Primal Gum Serum,
Do you have an athlete on your Christmas list? Check out our three Primal WOD Packs (Cindy, Diane and Fran). These sets contain a variation of different Paleo body products including: Torn Up Primal Skin Repair, Primal Pit Stick, Dirty Mouth Primal Toothpowder, Dirty Mouth Boost Primal Gum Serum, Grunt Primal Lip Balm, Primal Hand Repair Stick, and Primal Body Butter.
RUN AD for RED
BISON
Check out my Paleo line of skin-loving Primal Creations online at PrimalLifeOrganics.com, or follow us on Facebook at Facebook.com/ PrimalLifeOrganics. You can also follow the Primal Life Organics blog at CaveGirlSkincare.com. Committing to providing your skin with fresh-made PALEO FOOD! YES! Skincare should be Paleo too!
UPCOMING EVENTS RoadRunner Akron Marathon 9/29 Downtown Akron. Cheer on the CFA Runners! Grocery Tour at Earth Fare 10/6 11a. Back by popular demand! NO WODS 10/13 & 10/14. Mark your calendar! Winter Skills Session 1 of 6: Trigger Point Seminar 10/20 10a. $30 value. FREE TO ALL WLC PARTICIPANTS. Go Ruck Challenge 10/27 Cleveland Winter Skills Session 2 of 6: Swimming 10/27 11a at Firestone High School. November, 2012: 2nd Annual Turkey Drive More details TBA. Once again we will partner up with Earth Fare to send Turkeys to families in need. Gobble for a good cause! Winter Skills Session 3 of 6: Double Unders 11/17 10a Toy Drive: For The Battered Woman’s Shelter December, 2012. Bring your new or like-new toys into the box. PARTY! Grand Opening of new location & 2 year anniversary 12/1 9:30-11a Special WOD 6-9p Red Carpet Party ...at the new CrossFit Akron location Winter Skills Session 4 of 6: Kip Movement (pull ups/k2e/t2b) 12/15 10a Holiday Lunch at The Rail 12/15 11:30a
. .
WINTER SKILLS SESSIONS Develop your skills. Achieve your goals.
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.
SCHEDULE: Oct 20: Oct 27: Nov 17: Dec 15: Jan 19: Feb 16:
Trigger Point Seminar ((FREE FREE to all WLC Participants Participants)) Swimming @ Firestone HS Double Unders Kip Movement (pull up/k2e/t2b) Gymnastics (rings/HSPU/handstand walk) Squatting
Sessions held Saturdays, 10a 10a--11a in ‘12. Saturdays, 9a 9a--10a in ‘13. $30 per session or $150 if you register for all 6 at once. Registration open NOW.
NOSH ON THIS. BlueBerry Chai Muffins Courtesy of Kirsten Beverly (Beverly)
Ingredients 1 ¾ cup almond flour 1 cup dates, pitted (or mixture of dates and prunes) 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 2 chai blend tea bags, opened 1/2 cup coconut milk 1/2 cup coconut oil, melted 1 teaspoon cinnamon 3 large eggs 1/3 cup dried blueberries (or fresh if you’d like)–buy dried (unsweetened) in bulk section Muffin Tin Liners Instructions: Preheat oven to 350°. Grab your food processor. If you don’t have one, you can use your blender. Combine wet ingredients in your food processor: dates, coconut milk, coconut oil, and eggs. Turn the food processor on and let run until you get a smooth, slightly wet paste. While your food processor does all the work for you, grab a large bowl and combine your dry ingredients: almond flour, baking powder, baking soda, salt, chai tea bags, cinnamon. Once your date mixture is well combine, add your wet ingredients to your bowl of dry ingredients. Stir until mixture is fully combined. The muffin mix should be slightly runny, but thicker than normal crappy-grain filled muffins :). Fold in your dried blueberries into the mixture. Now grab your muffin tin and line 6-7 muffin centers with a liner. You can use normal paper liners OR use a silicone liner. Fill 6-7 muffin tins with your delicious muffin mix. Place in the oven for 20-25 minutes. Insert a toothpick in the middle of a muffin to make sure it comes off clean. Let cool for 5 minutes before you chow down!!
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
BY Heidi Blanchard, CFA MEMBER
Heidi is Climbin’ High at CFAN
“I have been using them A few months now as part of my daily ago I deroutine for over a month cided I and have noticed a trewas going mendous increase in my to try the flexibility. “ Insanity videos to add a little something different to my workouts. I loved them and began to see results very quickly, but after three weeks I started having severe pain in my hip and pelvis. I took a break for a few weeks only to get worse. My entire leg was locking up. I went to two different Orthopedic doctors, had more MRI's only showing nothing was wrong. While trying to work through these issues I had signed up for OnRamp. Everyone at CFA was great and offered me a lot of support. After OnRamp I started working with Jamie and he introduced me to the Trigger Point gear. I was skeptical when he showed me the ball and the rollers, but was willing to try. The first day I was in tears because it hurt so bad to roll out my muscles, but was encouraged that it would help. After a few days I knew I had to buy my own. I have been using them now as part of my daily routine for over a month and have noticed a tremendous increase in my flexibility. My three boys are all active in sports and in the last month they have used them too with great success. I cannot say enough about what they have done for me and I encourage everyone to try them.
PRIZES Just a little reminder of the swag you’ll snag as the point-winner in the WLC…
1st Place:
2nd Place:
3rd Place:
$650 Cash
$300 Cash
$150 Cash
$50 to The Rail
$25 to The Rail
$25 to The Rail
Earth Fare
Earth Fare
Earth Fare
Gift Basket
Gift Basket
Gift Basket
Kasidrinos Olive Oil Kasidrinos Oilive Oil Kasidrinos Olive Oil RX Jump Rope
RX Jump Rope
& T-Shirt Reebok Nanos,
RX Jump Rope
& T-Shirt Reebok Nanos
& T-Shirt Reebok Shirt
Shirt & Shorts Primal Life Body
Primal Life Body
Care pkg.
Care Pkg.
Thanks to our WLC Sponsors The Rail
Earth Fare
RX Jumpropes
Red Run Bison Farm
Second Sole
Sit Means Sit Dog Training
Primal Life Organics
Affiliate Guard
Kasandrinos Imports Ohio Sports Chiropractic Balanced Bites
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...