New OLY LIFTING coach brings fresh perspective

& Athlete’s Community & Culture April, 2013 Issue 10

corporate wellness & Crossfit are a perfect fit.

Jake Beans is DIESEL

Janine’s Will have you ready for BBQ.

Commitment is key.

“This [partnership] fits right into our objective of holding continued Crossfit competitions at the Arnold Weightlifting Championships. This year was a major milestone for us to involve Crossfit athletes at the ‘Arnold’ and paves the way for

2014.” says Mark Cannella, Head Coach and Presi-dent of Columbus Weightlifting. These one hour courses will be specialized in the Olym-pic Lifts and all of our CWL certified instructors will be in-volved. Tentatively, the one hour sessions will be held in two groups at Crossfit Akron at 4:15pm and 5:15pm on the 1

st

and 3rd

Friday of every month and the 2nd

and 4th Friday

of the month and at Crossfit Akron North at 7pm., and will be an additional $25/month.

“We are in the land of the free because of the brave.”

As Written by JP Lytle, Coach at CFA and proud brother of a US Marine; “I believe my brother Sergeant Wallace H. Lytle USMC is the bravest of them all. He has always been my role model, and my family is beyond proud of all his accomplishments. He is currently training at Camp Lejeune North Carolina before he goes on another deployment overseas. Wally will be turning 27 on April 29.

Rather than doing a birthday WOD, my family has decided to do a Hero WOD every Saturday for 27 weeks. We want to celebrate him and all of the sacrifices he has made. This is one way we can show our appreciation and love, while acknowledging his absence. We will be doing the first Hero WOD on May 4 and continuing this tribute until the 27 weeks have been accomplished.

If you are free Saturday mornings, feel free to join my family as we support Sergeant Wallace Lytle USMC, all current military deployed, veterans, and all the service members who never made it home. No matter where you are over the next 27 Saturdays, I hope you can join us in any way possible. For example, commenting on CrossFit Akron's Facebook page giving feedback on how you felt during and after the WOD, or share a comment or shout out to any cur-rent military member or service member or even a simple prayer. We will be posting the Hero WODs in a blog throughout this time. The link to the blog will be posted on my Facebook page for your refer-ence.”

Let’s exemplify the support of the CrossFit Community!Let’s exemplify the support of the CrossFit Community!Let’s exemplify the support of the CrossFit Community!

Sergeant Wallace Sergeant Wallace Sergeant Wallace H. Lytle USMCH. Lytle USMCH. Lytle USMC

1 hour lifting

sessions

starting 6/7.

Improve

technique,

explosion &

performance

Want in? Call or Email Your Box today. These sessions will be limited.

Crossfitakron@gmail.com crossfitakronnorth@gmail.com

Wally’s HERO Wods 2

Columbus Weightlifting Sessions 2

Words from Felber 4

Team Member Bio: McElravy 5

Oly Lifting Schedule 5

Coach’s Tip: Tools 6

Primal Chiropractic 7

Welcome On-Ramp Grads 8

Rail Against Breast Cancer 11

Bring a Friend/Community Day 11

Corporate Wellness & CFA 12

Upcoming Events 14

Spring Cleaning 15

Janine’s 9 16

Member Transformations 18

Coolest & Newest: Con-Cret Creatine 19

What We Saw Last Month 20

…

If you don't like something change

it; if you can't change it, change

the way you think about it. ~Mary

Engelbreit

Founder Coaches Josh Felber Jamie Grigas Jason Elrod

Mentor Coaches Nate Napolitano

Emre Erdem Cindy Virdo Holly Waters-Williams Dustin Shaffer Ryan Snyder JP Lytle Dan LaPointe Hannah Whitman Aaron Whisman

Media Team Eric Wilson

Katie Middendorf Greg McElravy Megan McDaniel

Operations Athlete Services Ben Klingeman Representative Dominic Martucci

Corporate Wellness Coordinator Laura Honzu

Words There is no way around it. In order to see the benefits from CrossFit, you need commitment.

You need that voice inside your head that tells you that you want a result and you’ll do anything you can to achieve it. Every

night, when laying on the couch seems better than the Filthy Fifty, you still get up and go to the box. Or when Burpees take

the place of your 6 am cup of coffee, you roll out of bed half awake and get your workout in to start your day.

We get it. Being committed to a fitness program can be a challenge. You already have a routine you don’t think you have

the time to fit another thing in, especially something that will challenge you mentally and physically. Work, stress, and kids all

seem to provide the excuse you need to ignore your own health and well-being.

Being committed to CrossFit is first and foremost purely a mental game. You know that you want something different, whether

you need a change from your old workout routine or you need the tools to begin your journey. CrossFit can lead you to suc-

cess, but you can’t get there without commitment and consistency (translated: don’t skip WODS!).

Your coaches, your box, your CrossFit Community are all there because we want you to succeed. As coaches, we are com-

mitted to helping you find success. Use us! As a Box, we are continually bringing in new equipment to allow you to have the

hardware to achieve the success you desire. Grab on and put them to use. As a Community, we are all there for each other.

There is little I can think of as strong as the bonds forged in CrossFit. Use them to help motivate you to get to class. To push for

that new PR, to reach your goals...and offer the same in return.

You know what you need—and you know what you have: the resources. Now you have to

put in the work. It takes patience and persistence. If you want better results don’t be afraid

to talk to your coaches about what else you can do. We are there to help you reach your

goals.

With regularity comes progress. Integrate CrossFit Akron as a part of your daily routine of life.

The great thing about CrossFit is that it takes a fraction of the time to get a well-rounded,

challenging workout in then it does at a globo-gym. Get your workout in and get back to

life. With your hard work and committment will come results. You will feel better and look

great. Everyone has to start somewhere and by reading this, you are already ahead.

Yours in Good Health,

Coach Felber

::: GREG McElravy Olympic Lifting Coach

Greg McElravy, specializes in Olympic Weightlifting and Explosive Athlete Development. After running the 400m hurdles and the mile relay at the University of Akron he moved to Atlanta, Georgia where he began training and competing in Weightlifting. During that time he qualified and competed in 4 National USA Weightlifting Champi-onships, 3 American Opens, and was a one time competitor in the Pan American Games. In 2010 Greg had a brief stay in Daphne, Ala-bama where he led Olympic Weightlifting semi-nars for the Daphne High School football team. That season Daphne's football team went on to win the 6A Alabama State championship. Greg's accumulated experience in the field and emphasis on safety and flexibility is proven to enhance your athletes success and overall team performance. Welcome to the team, Greg!

Get in on Greg’s Classes*. Athletes are pumped about PR’s and improvement in form. MON: 6a @CFA WED: 5p @CFA

THS: 5:30 @CFAN *This would replace one of your regular WOD classes.

Tools. Use them to your benefit. How are the RPM Goal sheets going everyone? If you just said to yourself “What the hell is Jamie talking about?” please ask your coach or one of the girls at the front desk to print you off one.

This RPM goal sheet can be one of the most powerful tools for your path in this new lifestyle which you are creating for yourself.

When you went through OnRamp you were given a sheet to write down your goals, the reason why these goals are important to you, and how you are going to achieve them. Ok now is the time you find your RPM goal sheet and take a look at it. See if you can find yours. Right now. I’ll wait. How is your process going? Have you reached any of your goals? Have you made new goals for your-self? This RPM goal sheet can be one of the most powerful tools for your path in this new lifestyle which you are creating for yourself. Here is a little reminder on how to use it: *In the middle section labeled “Results” you are going to write down your goals. *On the right you have the purpose/why the goals you wrote down are important to you. *The last section of the sheet is your “MAP” or massive action plan; this is where you are going to write out how you are go-ing to achieve your goals. The importance of the MAP is that the steps you have to take to achieve your goals you can start them the day you write them

down. Demand perfection of yourself by staying accountable towards your goals no matter what they might be. And, if you ever want someone to look at your goal sheet please email them to me, jamie@crossfitakron.com. 2013 is going to be your year so lets get after it. - Coach Jamie

’’’ :::

Coach

Jamie Grigas

Located in CrossFit Akron

NOW OPEN.

All

insurances accepted.

*call to confirm yours

$25 for CFA

Athletes *$50 for initial eval

Chiro practic

massage

mobility

It’s time to take an evolutionary approach to your health and wellness. It’s time for Primal Chiropractic located in Akron Ohio.

Primal Chiropractic in Akron Ohio, is a state of art Chiropractic and Wellness clinic located inside CrossFit Akron. At Primal Chiropractic we are not going to treat your symptoms like most of the medical field. We will find the underlying cause of your symptoms and correct that problem

without drugs or surgery. With our state of the art equipment and highly trained Chiropractor, you will receive the best and most effective Chiropractic treatments for your conditions. Primal Chiro-practic offers complete solutions ranging from chiropractic care, therapeutic massage, muscle activation technique, and cold laster therapy. Schedule Today, either ONLINE or call 330.664.9252.

Use OnPatient Personal Record

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

Reyna Perez Michelle Freeman Mike Stakliff Nicole Endejann

Chris Brown Jenny Roth

Alise Sanders Ashley Lewis

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

Reyna Perez Rob Zelch Sally Nyburg Sean Minor

Michael Gray Jenny Roth Jovana Bukvic

Matthew

Swartzbaugh

Elisa Caloca Jared Atkin Jodie Brewer

Thad Krejci

Bill Wyatt

John Ditrick

Kelly Givens Sherry Ritzinger

Antonia Villalon Beth Benjamin

Community WOD

May 11 9:30a

We are opening our doors to the community! Bring a friend! Tell a friend! You don’t have to come with a CFA member. CrossFit at another Box? Great! Come experience the community at CFA too. Curious about CrossFit in general? Come check it out! If coming in for the first time, just come in clothes and shoes that allow for activity and arrive a few minutes

early. See you then! BBQ to Follow. Plan to hang, satisfy the appetite you just built and make some new friends!

Featured Sponsor:

PrimalLife Organics

productivity & absenteeism annually. Most people spend more hours at work than any-where else, & the typical American works 47 hours a week. Couple that with Americans that are the most stressed, most obese soci-ety in the Western world, and you have a recipe for disaster! Given these statistics, it is easy to see why maintaining a healthy work-life balance is becoming increasingly important. Through our new program, CrossFit Akron:

Corporate, we will offer local businesses large & small, a systematic approach designed to enhance the health of the company & it's most important asset: its employees. We will give employees an not only a great workout that they don't even have to leave their building to participate in, but we will also counsel them on proper nutrition, track their progress, & cre-ate a strong sense of community & camarade-rie among the staff. Being CrossFit members, we all know how fantastic the programming is AT our box, but here are some more of the great reasons why I am excited to offer CrossFit Akron: Corpo-rate to any & every local company I can: STRESS REDUCTION High stress levels are one of the leading caus-es of on-set disease, depression, low energy levels, lack of mental clarity and creativity. By reducing employees stress levels companies will increase overall productivity, employee’s positive attitude, while lowering insurance costs.

We our proud to welcome Laura Honzu as our new Corporate Wellness Coordinator. Laura was a collegiate athlete at Mount Un-ion, & graduated in 2004 with a Bachelor's degree in Athletic Training & double minor in Exercise Science & Health. After graduation, she spent a year working overseas at P&O Cruiselines out of Southampton, England as their Assistant Spa & Fitness manager. She soon became the Manager of Employee Wellness for InfoCision, where she created & implemented all of the programming they are known & have won awards for since 2006. She became a Certified Personal Trainer and works with over 60 corporate clients 5 days a week, teaching fitness clas-ses, giving nutritional advice, & monitoring their progress toward health & fitness goals.

————————————

&

I am proud to now call CrossFit Akron home, & to work to develop a strong pro-gram that will help other local companies achieve their Wellness goals. I have a strong passion for Corporate Wellness,and am excited to be able to offer a program like none other through CrossFit & our amazing staff! A recent Working Well survey found that employees participating in wellness programs had more energy, felt healthier & happier, were more health-conscious, felt they had a greater support system, & felt more valued by their employ-ers. Those are the exact characteristics & results we are going to build & share with our local businesses! It's no surprise that medical insurance rates are at all all time high, and show no signs of decreasing in the near future. US compa-nies lose nearly $225 million in decreased

productivity & absenteeism annually. Most people spend more hours at work than any-where else, & the typical American works 47 hours a week. Couple that with Americans that are the most stressed, most obese soci-ety in the Western world, and you have a recipe for disaster! Given these statistics, it is easy to see why maintaining a healthy work-life balance is becoming increasingly important. Through our new program, CrossFit Akron:

Corporate, we will offer local businesses large & small, a systematic approach designed to enhance the health of the company & it's most important asset: its employees. We will give employees an not only a great workout that they don't even have to leave their building to participate in, but we will also counsel them on proper nutrition, track their progress, & cre-ate a strong sense of community & camarade-rie among the staff. Being CrossFit members, we all know how fantastic the programming is AT our box, but here are some more of the great reasons why I am excited to offer CrossFit Akron: Corpo-rate to any & every local company I can: STRESS REDUCTION High stress levels are one of the leading caus-es of on-set disease, depression, low energy levels, lack of mental clarity and creativity. By reducing employees stress levels companies will increase overall productivity, employee’s positive attitude, while lowering insurance costs.

IMPROVED MORALE “A healthy employee is a happy employee.” Peo-ple who are fit and healthy tend to be happier and more productive at their place of work; and their upbeat and positive atti-tude tends to be conta-gious increasing productivity. REDUCED ABSEN-TEEISM Corporations lose $225 million dollars in lost productivity due to absen-teeism every year. It is no se-cret that lifestyle be- haviors have a direct corre- lation with dis-eases such as high blood pressure, diabetes, cancer and heart disease. By pre-venting certain illnesses affected by lifestyle choices, employee sick leave decreases dramatically. REDUCED TURNOVER The cost of recruiting, hiring and retaining a qualified staff in today’s job market can be staggering not to mention a tremendous strain for employers. Providing wellness programs to employees adds to their benefit package and also demonstrates that the employer cares about the employee’s well being.

Coach Dan

HEALTH CARE COST CONTAINMENT A recent medical study con-cluded that sedentary lifestyles will cost $24 billion in annual medical costs. If as little as 10% of these sedentary indi-viduals adopted a regular walking program, it is estimat-ed that $5.6 billion in medical costs could be saved. If your company has not in-

vested in a corporate well-ness program for your employees what are you waiting for? Help your employees help themselves, contact me today at 330.664.9671 or email me: laura@crossfitakron.com to find out how!

“It's no surprise that medical insurance rates are at all all time high, and show no signs of decreasing in the near future. US companies lose near-

ly $225 million in de-creased productivity & absenteeism annually”

June 15, 2013

Lock 3 • Akron,OH

Run on the

CrossFit Akron

Team!

REGISTER HERE

Akron Autism 5k and Walk

is a great way to build the community and raise

awareness of the day-to-day challenges faced by

people with autism and those who love them.

All money raised here,

stays here to provide ser-

vices and support to fami-lies affected by autism in

the surrounding counties of Medina, Portage, Stark,

Summit and Wayne.

CrossFit Endurance Workshops Start June 4 for Akron Marathon Prep for the race season the CrossFit way. Call The Box for Details

Special Class Schedule May 6-10 See the next page for details. Memorial Day Murph

May 25, 9:30a at CrossFit Akron. More details to come.

Grace Race May 27. Get out and run for a great cause. Click the Grace Race text for details.

Spartan Challenge June 1, 9:30a. Details to come. Prepare your inner Warrior.

Crossfit Regionals Central East, June 7 - 9 at the Columbus Expo Center. Akron Runs for Autism 5K June 15 at Lock 3. CFA is a sponsor and this Charity Run raises funds for a great cause. 1 in 88 kids are diagnosed. Run on our team! Ask how at The Box. Click above to register. CrossFit Akron’s 2nd Annual 4th of July 5K/10K July 4th. Cookout to follow. More details to come. CrossFit Games Juy 22-28 in Carson, CA. Plan to join us and cheer Betsy on now!

Check out our weekly ad in

stores or online. We have

great coupons and even

more savings HERE.

Inner Warrior

Spring Cleaning

CFAN

Stretchbands

Tues: 9:30a, 6:30p

Wed: 6:00a, 5:15p, 6:30p

Fri: 5:00a, 6:00a, 9:30a

Mobili ty

Mon: 6:00a, 9:30, 5:15p, 6:30p

Wed: 5:00a

Thurs: 9:30a, 6:30p

Fri: 5:15a, 6:30p

Yog a

Mon: 5:00a

Wed: 9:30a

Fri: 6:00a

MAY 6-10 Our first of four weeks this year with a special

schedule. Regular WOD schedule will not happen. In-

stead, see the schedule of classes below focusing

on mobility and yoga. Time for a break!

CFA

Stretchbands:

Mon: 5a, 6a, 9a, 4:30p, 5:30p

Wed: 9a, 4:30p, 5:30p, 6:30p

Thur: 6a, 9a, 5:30p, 6:30p

Mobili ty

Tues: 6a, 9a, 5:30p, 6:30p

Fri: 5a, 6a, 9a, 4:30p, 5:30p, 6:30p

Yog a

Mon: 6:30p

Wed: 5a, 6a

Ths: 4:30p

Click to watch coach Jamie explain.

Hello CFA family and friends, Let me introduce

myself. My name is Janine Lytle, you may know a few

members of my family who are also often at The Box; my sis-

ter Sam, who at 8 months pregnant was still doing burpees and my

brother Wally, the big, red-headed ogre, who could probably move a tr uck if

you dared him to. Or maybe you know my other broth-

er, J.P. or aka coach J.P., who is disgustingly good at

everything he does . These 2 boys (they probably will

comment on the fact I said boys not men) are the main

reason I took a huge interest in food and nutri tion be-

cause believe i t or not we hung out together and trained together from

when we started micro soccer to college soccer. So obviously we train together for

Cro ssFi t and have discovered that CrossFit is just as much about nutrition as it is about WODing.

When I was out at college wi thout access to my own ki tchen for a couple years, I realized how much I loved

cooking and learning about different foods . Wi th that in mind, I realized that I wanted to take my abili ties and

love for cooking to a professional level. I graduated from Valparaiso Universi ty wi th a degree in Exercise Science

and Dietetics and am going for my Masters in Nutri tion later on this year (girl needs a break!). I want to help peo-

ple enjoy a healthy lifestyle eating delicious food and to help my communi ty understand what foods can do to

our bodies, good or bad. So I’ve become a regular contributor to the ACC publication, and I’m so happy to share my

knowledge of what we fuel our bodies wi th. Here we go!

The sun is shinning, the tank is clean!...the

tank is clean?!?! My nephew is extremely

obsessed with Finding Nemo and clearly

that movie quote is fitting for the summer

season upon us. Sunshine, warm weather,

swimsuit and grilling season, and of course

WODing without dreading going outside for

a run in the snow!

With grilling season comes delicious, mouth

watering, brown sugary, high fructose corn

syrup BBQ sauce over a slab of ribs with a

side of creamy, buttermilk ranch potato

salad, and loads of pasta salad. All the won-

derful smells and staples of summer. But

wait, you don't want to be out for the next

week due to the"stomach flu"!? Never

fear, janine's 9 Is here to help you and your

bodies to survive cookouts to keep that

sexy crossfit body that's been hiding un-

der all the winter sweatpants and sweat-

shirts.

- Ketchup, mustard, mayonnaise, and of

course bbq sauce are all staple condi-

ments found at a cookout and they are

full of added sugars, salt, and other chem-

icals to make them delicious and not so

nutritious. So to save yourself from a

chemical sh** storm... MAKE YOUR OWN!

’’’ Sweet potatoes are the new “Louis

Vuitton”, only cheaper!

flake with some coconut oil dipped

in a honey, Dijon dipping sauce is

probably the best side you could

ever have! Also you can make a

boat out of tin foil and throw in

summer squash, zucchini, mush-

rooms, garlic, and onions with

some EVOO, salt, pepper, and Ital-

ian seasoning. Seal that up and

cook until tender.

Happy eating and grilling every-

one!

Want local exposure to hundreds of passionate

athletes focused on their health

and well being?

Contact Katie@crossfitakron.com

for details.

Honey bbq sauce

-2 15oz cans of tomato purée (I used Hunt's no

salt added)

-1 large onion chopped

- 4 garlic cloves chopped

-5 tbsp chili powder

-3 tbsp ground cumin

-2 tbsp paprika

-salt and pepper to taste

-4 tbsp ground Dijon mustard

- 5 tbsp honey

-1/2cup apple cider vinegar

Throw everything into a crockpot and set on low

to cook over night or to cook all day. Slather it

over any kind of meat or dip your sweet potato

fries in it.

Nowadays living like Jake Gyllenhaal does in bub-

ble boy seems to be the only way to be safe

from cancer causing agents. I am with everyone

else where there is nothing better than a nice,

grilled, juicy piece of meat. The only problem

with that is the grill marks on your

food means an increase in 2 can-

cer causing agents: PAHs

(polycyclic aromatic hydrocar-

bons) and HCAs (heterocyclic

amines). I know right, great, just

when you thought paleo couldn't

take anymore out of your old life

before you become addicted to

CrossFit. But the good news is you

don't have to throw away your

"kiss the cook" bbq apron but try

to use these tips to help decrease

the admission of such chemicals:

- Don't expose the meat to direct

heat because the more the meat

has those delicious, crispy grill

marks, the more susceptible the

meat is to those cancer causing

agents.

-Marinate your meat! Using a mari-

nade on your meats will blunt the heat and pro-

tect your foods from those harmful cancer

causing agents. Plus your food will taste better

too!

Herbs Gone Rogue

-2 sprigs of rosemary, chopped

-4 tsp of thyme

-2 tsp oregano

-3 tsp of garlic (4 for those garlic lovers)

- 1/2 to 3/4 cup balsamic vinegar

- 1 lemon zested and juiced

- 1/2 cup of walnut oil

This is really good for steak and chicken!

-Precook your meats in the oven, low and slow.

Then when your ready put it on the grill to finish

cooking. My mom always precooked our foods

in the oven just because we were all so impa-

tient to wait for the grill to finish our foods. If

my family waited for the grill to do all the cook-

ing we would all look like the zombies from the

walking dead, not exactly a

look anyone is going for!

-Trim fat from meats be-

cause when the fat is

cooked off during grilling

time, that causes the

flames to increase which in

turn causes an increase in

PAHs and HCAs.

- Don't grill out every day

that way grilling is saved for

weekends and special occa-

sions!

Last but not least

- Use your sides as

"accessories" to your meat.

Ladies, vegetables and

sweet potatoes are the

new "Louis Vuitton," ex-

cept cheaper! Baked sweet

potato fries with garlic salt,

nutmeg, and red pepper

Athlete TransformationsAthlete TransformationsAthlete Transformations the

Our traditional Success Stories and Empowerment Stories highlight 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 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.

I started Crossfit with CFA, about 3 years ago. I was never really out of shape more out of touch with what I wanted to get out a workout each day. I had played every sport I could of played while in high school. I loved competing and being on a team. When I went to college, I lost that team aspect and was left on my own to decide how I was going to be working out. At that time I was doing the "normal"

methods of working out and going to the gym with friends and spending hours doing a couple ma-chines, just trying to look like I was in shape. I was also running 3-5miles a day when it was nice out

because I hated being inside all the time. When I became bored with the gym/running routine I started searching for something different. I did the P90x kick for awhile and then that became boring. I went to different gyms to workout and everyone was always doing there own thing no one ever talked to you, so that ended quickly. I just felt like I was miss-ing something from working out, which didn't make any sense because I have always loved exercising. One day I was doing a little circuit training outside while running in the streets of Akron, (Probably some-thing I read in a magazine) it was something where I was doing box jumps and push-ups on benches, in-terrupting my run and one of my co-workers saw me

doing this. She suggested that I should look up Crossfit. That's when it all started. I found CFA and one day just

came in to see what it was like. I came in believing that i was in good shape. Let's just say, it was a very humbling ex-perience. This was a whole other beast in fitness. That's when I feel in love with Crossfit. The challenge, the theories, the community, the team, everything drew me in and gave me what I was missing this whole time. One of the most important things to me about Crossfit is best expressed in this quote I heard when I first started. "Crossfit is about build-ing an engine of a ferrari, not just having the body of one." I have had many friends in the past that judge people’s level of fitness strictly on how "jacked" they are so everyone I knew was just trying to get a big as they possibly could. I was never interested in being big. I always wanted to be the size that I am, but be able to perform extraordinary task. A ninja in some sense. Crossfit is definitely a way to become a ninja =). My goals are to continue to keep learning everything I can about Crossfit. I'm planning on getting my level one certifica-tion to get a better un-derstanding of what

Crossfit is. I also plan on continu-ing to build my engine with the

great members and staff at CFA.

Jake w

ith h

is

OnR

am

p C

ert

.

Now

he’s

rockin

’

musc

le-u

ps.

CrossFit is

definitely a way

to become a

Ninja.

Why Con-Cret?

Strength & EnduranceStrength & EnduranceStrength & Endurance Muscle RecoveryMuscle RecoveryMuscle Recovery

No Water RetentionNo Water RetentionNo Water Retention

Superior SolubilitySuperior SolubilitySuperior Solubility

MicroMicroMicro---Dosing® Based on Dosing® Based on Dosing® Based on Body WeightBody WeightBody Weight

No Loading, No CyclingNo Loading, No CyclingNo Loading, No Cycling

No Cramping, Bloating or No Cramping, Bloating or No Cramping, Bloating or GI IssuesGI IssuesGI Issues

What is Creatine? Creatine is used by every cell in the body to

catalyze functional energy. Without sufficient creatine, the body func-tions, but all cellular metabolism and repair happens at a diminished rate. Our bodies produce about half of the creatine it needs – the re-mainder comes from our diet (mainly meats & some seafood). Many diets lack sufficient amounts of these food groups and therefore sup-plementation of creatine is advised for optimized body functions. Cre-atine is CRITICAL for everyone and is especially key for muscle strength, overall endurance, and recovery. There are many synthesized creatines, but most have negative side effects (cramping, water retention, bloating, diarrhea). Con-cret’s patented formula is more potent and avoids these side ef-fects.

Get it At the Box. Questions? Great!

ASK! We have answers.

Coach JP Says: I recover faster and I am able to hit my next wod with as much intensity as the day before! I strongly recommend Concrete be-cause it helps your body to reach it's full potential.

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...