?? Your Answer Here: _______________________________________________

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

It’s time for a

SKINTERVENTION

Personal TrainingPersonal TrainingPersonal Training CFA style. CFA style. CFA style.

&

Athlete’s Community & Culture February, 2013

The

Is underway!

Registration Registration Registration begins January 30.begins January 30.begins January 30.

March 6March 6March 6———April 7, 2013April 7, 2013April 7, 2013

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

Schedule Evolution 15

Private Coaching at CFA 15

Nosh on This 16

Hammer Tissue Rejuvinator 17

CrossFit Football 19

What We Saw Last Month 20

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.

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 Media Coordinator Katie Middendorf Intern Coaches Emre Erdem Holly Waters-Williams Ryan Snyder

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

Registration Registration Registration begins January 30.begins January 30.begins January 30.

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 trou-

ble 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 em-

brace 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 chal-

lenge 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

TEAMTEAMTEAM---MEMBER BIO:MEMBER BIO: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 in-

spires so much confidence in me and I’ve discovered a higher fit-ness 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 Cross-

Fit 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.

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!

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.

CCCOACHOACHOACH’’’SSS TTTIPIPIP:::

Conquer The Climb. Rope climbs are fun but if you haven’t noticed they require many physical skills in order to per-form. 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. Conquer-ing the rope isn’t just about how strong we are. Its about utilizing good technique and foot-work 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 climb-ing 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 re-quired to use much more upper body strength than is really necessary. Thus coming back to haunt us later in a WOD.

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

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!

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, LCFA COACH, LCFA COACH, L1 1 1 CertifiedCertifiedCertified

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.

Want local exposure to hundreds of passionate athletes focused on their

health and well being?

Contact Katie@crossfitakron.com for details.

Welcome OnRamp grads! New faces you’ll be seeing around the box:

Welcome OnRamp grads! New faces you’ll be seeing around the box:

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.

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 Cross-

Fit to help us evolve and bring out the best

athlete in all of us.

AAATHLETETHLETETHLETE TTTRANSFORMATIONSRANSFORMATIONSRANSFORMATIONS

Scott thought he was in great shape when he

came to CFAN—and then he took it to a

WHOLE NEW LEVEL.

the

Our traditional Success Stories and Empowerment Stories high-

light people who found CrossFit at a time when they were de-

conditioned 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 indi-viduals 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.

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,

such as DU and pull ups. I’m so proud that I’m able to do pull-

ups now—and my Toes to Bar are getting better! They’ve also

taught me how to work with the bar, something I was never

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 scen-

ery. 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 get-

ting 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!

CFA has taught me how to work with the bar,

something I was never comfortable doing

on my own.

Jessica before CFA

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

Rock it!

I was one of

those people. I

felt like I tried

everything in

search of a solu-

tion for acne, ec-

zema, easily-

irritated 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 frus-

tration, 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 confi-

dence 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 Practitio-

ner, 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, ra-

diant body –

from the hair

and skin to

the nails and

teeth – starts

from

the INSIDE.

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 di-

rectly 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 chemi-

cals. Not to mention the confusing territory of

dealing with cellulite, anti-aging strategies, inti-

mate care, and choosing non-toxic makeup,

body care items, and even home care products.

How can those things be tackled safely and ef-

fectively? 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.

NUTRITION & GOOD

DIGESTION aren’t optional,

they’re critical. If you’re frus-

trated with your skin, a new

lotion or potion won’t solve

your problems. You

can’t change the out-

side 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.)

Healing your body from the inside-out is

the only approach that brings lasting re-

sults. Adding the right body care routine,

free of unnecessary chemicals and filled

with skin-nutrition, is icing on the cake

and completes your clear skin plan!

I’ve put it all together in the 200+ page

Skintervention Guide. You’ll learn about:

The right foods (and the wrong ones) for healthy skin

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

How to ensure your body uses the nutrition you give it

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

How stress and sleep impact skin health

What drives acne, and how food actually plays a part

What drives oil production, & how to handle it

Nutrient deficiencies that cause brittle hair

and nails

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

What products can help…and which ingredients can hurt

What to look for in hair care and hair dyes

Lies the cosmetics industry tells us

Exactly how to approach the skin, hair,

body, nails, teeth, underarms, makeup, inti-

mate cleansing, cellulite, and MORE

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 radi-

ant skin and body

care control is

like nothing else.

The sooner you

start down the

path to wellness,

the faster you’ll

get that healthy

glow you’ve al-

ways known was

yours. Enable yourself. Get the Skinterven-

tion Guide at PurelyPaleoSkincare.com

& Liz Wolfe

Trina Felber

Team Up!

Out of frustration, I even decided that a healthy,

vibrant body was impossi-ble for me. I didn’t know where to turn or who to

trust.

Maybe that’s how you feel, too?

UUUPCOMINGPCOMINGPCOMING EEEVENTSVENTSVENTS 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 instruc-tion, 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.

EASY!

Ingredients

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

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 in-

gredients 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.

Options:

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

Change out the sweet for hot—or add more spice in the season-

ings 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

NNNOSHOSHOSH ONONON THISTHISTHIS...

Hearty, filling, stick-to-your-ribs perfect for chilly weather.

Paleo ChiliPaleo ChiliPaleo Chili Practically

Practically

Practically

CourtesyCourtesyCourtesy of of of

Jodi Jodi Jodi VanBruntVanBruntVanBrunt

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SPACE IS LIMITED>. To Register contact: Jason@@@crossfitakronNorth.com (StoW location) @ or ERIC@@crossfitakron.com (Akron Location).

www.crossfitakron.com 330-664-9671 Www.facebook.com/crossfit akron

Dates::: Feb 4 through —Mar 19 ——————————- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

CFA Times: H.S. Tu/Th 3:30-4::25, Sat 1-1::55

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 de-

mands 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.

NSR Scout @ Final Workout for Eval & REView.

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...