- The Box
- Team GET SOME
- Getting Started
- Members Area
- Find Us
SATURDAY NOVEMBER 2, 2013 CrossFit Defense at CrossFit Love
Located at 941 N Front Street, Please arive at 8.30am for check-in.
Members, a few important updates!
- Beginning next week there will be an Level 2 Class at 1pm.
- Mondays and Fridays will have a Level 1 class at 7:30pm.
- If you have not taken advantage of the mobility and gynmnastics sessions on Sunday mornings you should try them out! Mobility and recovery is crucial to everybody’s training so sign up and get supple! There is always plenty of time to work any specific concerns you may have as well. While you’re there check out the 9:30am gymnastics class. These skills carry over in so many aspects of training and can really benefit everyone!
Coach Tony Blauer is coming to CrossFit Love! The CrossFit Defense seminar is November 2nd and you still have time to sign up! Not sure why you should?
First, check out the email above Tony received just 48 hours after one of his previous seminars.
Not convinced? Check out this video to understand why this course is so simple, effective, and applicable to your life.
SIGN UP HERE http://bit.ly/18cmkwD
Here is a quick list of news and notes:
1. The gym’s first session is at 530 am, the opening trainer will be there by 5am to open and get set up. Please use that time wisely.
2. There are now two LV1 options on Saturday 930am and 1030am.
3. We are now open on Sundays. There will be speciality sessions on these days. Unlimited members are free to attend these sessions, its a $20 drop-in fee for everyone else.
4. The 12 athlete per session cap will be upheld daily, so if you are not signed in or are on the wait list you can not participate in that session. You will be kindly asked to leave for that session time.
5. You may only come 15 mins before your session. This is not true IF your session is preceded by open gym time. If you do come early, be warned that you will be asked to stay out of the main gym area until your time is up.
6. Soooo you want to pick up HEAVY stuff!? The Strongman / Strong(wo)man sessions are for both genders. Enjoy keg tosses, tire flips, sledgehammer work, heavy walks and prowler fun!!
7. Can’t string together your butterfly pullups? Want consecutive MUs? The Gymnastics sessions are about advancing technically in gymnastics not getting a heart pounding w.o.d.
8. Here is the new gym phone number:
9. You may only attend 1, WE REPEAT, 1 session per day.
— Enough with the rules, tomorrow we are posting the fall seminar calendar!!
Welcome to the NEXT LEVEL:
Brendan Cottman – Jacquelyn Kakaleciak – Nick Perugini – Brandon Segal – Orin Clybourn (You are all welcome to attend Level 2 sessions)
Also welcome Raymond Cywinski & Nicole Lewis to our level 2 program! They are strong competitors and will make a welcome addition to the TEAM.
A few notes from your coaches:
The 4th of July class schedule is now up on Zen Planner. Check it out and make sure to sign in for class!
Also, beginning July 8th, there will be some changes in the AM and PM class times.
-AM classes will now be held at 5:30, 6:30, & 7:30 for all levels
-PM classes will be all levels at 4:00, level 1 at 5:00, and level 2 at 6:00
Sports massage can help you be ready for physical activity and reach your peak performance. With regular sports massage, you can avoid injury and reduce your body’s recovery time, and perform your best.
Sports massage is different from a typical full body massage. The therapists will incorporate a wide variety of massage modalities and techniques to meet the need of the athlete. Each session will focus on the muscles used for a specific physical activity. It may be more vigorous than most massages, and could incorporate guided stretching.
- Pre Event: Receiving a sports massage prior to your workout or athletic event can loosen your muscles. By combining sports massage with stretching the muscles will be warmed up and ready for intense activity.
- Post Event: After the event sports massage can reduce recovery time, prevent muscle soreness and stiffness, and alleviate pain.
- Maintenance: Received regularly sports massage reduces the occurrence of injury, increases physical performance and allows you to perform your best.
Gina will be available full-time starting this Monday April 22nd. She will be available for:
- 30 minute sessions are 50$
- 60 minute sessions are 80$
- 90 minutes sessions are 90$
- packages are available; inquire with Joe, Dave or Gina.
To schedule a session email gina: email@example.com or book online through ZP.
If you have any questions please email joe or gina directly.
Please join me and CF Love in our Front St. Revitalization project, its this Saturday 4.13 at 9am, right at CF Love.
Our goal is to clean up the area all around the gym, front and back along with Front St. This is our gym, our neighborhood. A second home from some of you. Let’s make it look like that!
CrossFit Love is now listed as an official pick-up location on the Custom Fit Meals website! We are excited to have CFM on board. My sample meals were delicious and the large portions are all at least 1lb pound. The food quality is what we are looking for as well, no meats and chickens pumped for of hormones! It really is a perfect for us!! The first ordering deadline will be this coming Tuesday (3/19/13) at 11:59pm, with your first delivery will taking place the weekend of 3/23/13 (and those meals being available for pick-up on Monday, 3/25/13).
If you are an active CrossFit Love member you are welcome to try
1 FREE meal on the house!! Just email Joe >>> firstname.lastname@example.org for yours! The deadline is March 3.18.13
All customer orders are placed online at www.CustomFitMeals.com. This process is as simple as creating an account, building your menu, and paying for your order. There are NO contracts or commitments and orders can be placed on a weekly basis as needed. Orders must be submitted by midnight on Tuesday to receive meals for the following week of service.
Delivery & Customer Pick-up
Once a customer has placed an order by our (midnight) Tuesday deadline, their meals will be available for pick-up the following week. If the customer is unable to pick up their meals during the scheduled pick-up times, they may do so during your location’s normal business hours the following day. Any meals not picked up by the next scheduled delivery date will be discarded.
All meals will be safely delivered via our refrigerated and health department-inspected vehicles and then stored in our refrigerated cooler on-site. When the meals are delivered, a delivery sheet will be placed inside of the CFM binder at the front desk. The delivery sheet will detail the customer names, their shelf number, a delivery confirmation, and a place for them to sign for their order. When the customer arrives to pick up their meals, they will check in at the front desk and sign for their meals. The key to the cooler will be located inside of the CFM binder.
2nd Pick-up: Thursday 6am – 8:30pm
Also, here is a 20% off discount code your members
can use when placing their first order: LOVE
On April, 20th bring your friends, family members and even your enemies to come train with CrossFit Love! We will meet at 9am at The Art Museum.
WE WANT EVERYONE TO COME!
Our team would love to see upwards of a 100 participants at this event. So I expect to see on-rampers, randoms, and friends! Bring your dog!
COME GET SOME!
The season is upon us. For those who are new to Love, this week marks the start of “The Open,” a five week international online CrossFit competition. It’s a chance to see how you stack up against the rest of the world.
Every Wednesday, from March 6 to April 3, an Open workout is posted on the CrossFit Games website. Each week, all of our competitors have until 8pm EST Sunday to complete the workout and post their score online. If you do not post your score for one week, then you are automatically disqualified from the competition.
Our Open session schedule will look like this for five weeks:
- Thursday @ 9:30am, 12pm and 6:30pm. (For those not competing, we encourage you to join us and help cheer on the team!)
- Sat @ 11am (Our regular sessions will be at 9am and 10am.)
- Sun @ 11am (this is per need basis, 3rd attempts will be kept to a minimum.)
At the end of the five weeks, our Open’s top ranked athletes ranked in the Mid-Atlantic region will move on to the the second stage of the competition — Regionals. Only the top 48 male and female athletes along with top 30 teams will advance to compete at Regionals. So if it all goes as planned we will be off to Landover, MD! From there only three men, women, and teams will advance to the CrossFit Games!
EVERYONE IS ENCOURAGED TO SIGN UP regardless of your level of experience. It’s about the TEAM. Click here to make it happen.
In gym notes:
~ the programming will consistent of lesser of a weightlifting concentration (less volume and load) and we will switch to a heavy gymnastics technique emphasis.
~ mobility and recovery will be a heavy emphasis. you’ll be surprised how much you can improve with real recovery.
~the overall volume will be low from Monday to Wednesday then we will compete hard until that week is over and accomplished.
~come cheer and cheer hard. I want the gym to really enjoy the next five weeks. make it a positive experience for everyone!
There are a number of TEAM members who have trained day in and day out for this. Be supportive and stay positive through the up and downs. Stay prepared, come with energy and will continue to improve through the season. Work together as a TEAM and give it 100%, that’s all I ever ask. Stay strong minded and lets do this.
NOTE TO ALL YOU SUPPLE LEOPARDS:
Our Friday mobility is cancelled for tomorrow at 1030am.
Sorry to all those who wanted to get supple.
I am organizing two mob sessions for next week.
Stay tuned for that.
Schedule Changes for Jan:
Tues at 7pm will now be an on-ramp session, starting this Tuesday 1.22.13
Schedule Changes for Feb:
The new schedule will be up by the weekend. Expect some changes!!!
01.18.13 @ 1030 a.m.
01.24.13 @ 1030 a.m.
01.30.13 @ 1030 a.m.
Sessions are limited to 6 athletes so schedule NOW!
Welcome to the January 2013 Whole30®! by Dallas & Melissa Hartwig, founders of the original Whole30® program
Welcome to the January Whole30®, sponsored by Whole9 and CrossFit Love.
The Whole30 is now in its fourth year, and this January event is our biggest worldwide Whole30 ever—thanks to the enthusiasm of gym owner Joe Petrusky, and the community he’s built here at CrossFit Love. Remember to check back here every day in January for awesome guest posts, recipes, and helpful hints from your favorite Whole30 and Paleo nutrition experts, and use this article on the Whole9 site to make sure you are fully prepared for today’s Day One.
Whether it’s your first Whole30 or your tenth, today we’d like to share with you our thoughts on commitment to the Whole30, versus perfection on the Whole30. There’s often a misconception that we expect your Whole30 to be perfect—the best Whole30 anyone has ever done ever. And that’s simply not true.
When it comes to the Whole30, there’s a difference between 100% commitment and perfection… so let us break it down for you.
Follow the Rules of the Program 100%
You may think this one is a no-brainer, but you’d be surprised how many people go into the Whole30 already compromising the rules. “I’m doing the Whole30… plus red wine when I really need it.” “I’m doing the Whole30, but I have two special occasions in the middle where I’ll definitely treat myself.” “I’m doing the Whole30, but I can’t give up my post-workout whey protein shake.”
These “small” concessions are a slippery slope—one from which your brain may have a hard time recovering. After all, if you allow yourself wine on those bad days, what’s to say a little dark chocolate wouldn’t help, too? And those “special occasions” mid-Whole30 can literally erase all the benefits of the program in one fell swoop—weeks of effort, wasted on one probably-not-even-worth-it meal.
Having “black and white” goals (no slips, no cheats, no excuses) are actually easier for the brain to process, and takes your decision-making out of “effort” territory and into “automatic” (translation: habit-building) territory. Following the letter of the Whole30 law will actually make your program easier, not harder.
In addition, you are selling your results short if you don’t give it 100%. Trust us on this—and if you don’t trust us, trust Whole30 veteran Anne, who found out the hard way that half-assed efforts yield (duh) half-assed results. And why would you put yourself through a program as challenging as the Whole30, only to reap a tiny portion of the rewards?
Need a Whole30 rule refresher? Read Chapter 18 in It Starts With Food for the full program details, or skim the basics on our website.
Don’t Pursue the Perfect Whole30
What? But you just said to follow the program’s rules 100%. What gives?
There are many reasons why you should commit fully to the program’s guidelines and rules—all of them. (We’re talking to you, scale addicts.) But that doesn’t mean you have to pressure yourself into the most perfect Whole30 ever. Here’s what we mean.
The rules are the rules. No grains. No dairy. No weighing yourself. No SWYPO. But we also offer helpful suggestions to make the program as easy as possible, and help you maximize your results. In our free Meal Planning Template, we encourage you to eat three meals a day, and minimize snacking. In our Good Meat Guide, we encourage you to look for animal protein sources raised in their natural environments, and fed their natural diets. In our Pantry Stocking Guide, we talk about finding pantry items with as few whole-food ingredients as possible.
But this doesn’t mean you fail your Whole30 if you have a snack, eat a conventional burger, or buy canned tomatoes with citric acid.
The Whole30 can be intimidating enough in the beginning. Just figuring out what to make for breakfast if you’re not rolling out your bowl of Kashi is tough! So if this is your first Whole30, be patient with yourself. You don’t have to be perfect… just follow the rules. If you find yourself cracking out on (approved) nut butter or fruit one day, no harm, no foul. Just realize you’re probably trying to satisfy a craving, and make a plan to do better the next time you’re stressed. If you accidentally ate something off-plan (despite your best efforts!), it’s okay. Lesson learned, either move on or start over—it’s up to you.
Follow the rules, but don’t self-impose perfection. Changing your life doesn’t happen in just 30 days, so think about this as “kaizen” (continual progress or improvement), not “flip the switch” to Paleo perfection by Day 30.
Stay Tuned for More Whole30 Resources
Bookmark this site, as CrossFit Love has gathered a veritable list of health and fitness “who’s who” to help you along your Whole30 journey. From all of us at the Whole9 team and CrossFit love, we encourage you to learn, share, and most of all, enjoy this life-changing experience!
Have a great Day One!
Okay members, here’s your chance to get your friends and family involved with CrossFit Love.
From December 24th through 28th, you can bring all your friends and family for FREE! No more excuses, they’re off for the holidays and its free!!
Yup. I said FREE.
And if a member gets two friends to sign up for a 6 month contract, they will receive $100 dollars cash!! This is valid to February 1st!!
Dec 29th PR Schedule |
9 am – OnRamp – Business as usual
10 am – Level 1 – Back Squat and Bench Press – 1RM Session
11am to 12pm – Level 2 – Back Squat – 1RM Session
12pm to 1pm – Level 2 – Clean and Jerk – 1RM Session
2pm to 3pm – Level 2 – Snatch – 1RM Session.
Come prepared. I’ll bring the smelling salts and espresso, but we will all bring the intensity!
"To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men".
~ Fred Hatfield
9 am: On-Ramp Class (Business as usual)
LV 1 | The 12 Days of Christmas @ 10 am & Rudolph’s Revenge @ 1030
LV2 | The 12 Days of Christmas @ 11 am & Rudolph’s Revenge @ 1130
Ugly holiday sweaters, reindeer antlers, santa hats and short spandex are all encouraged!
This January, we’re launching the biggest Whole30® ever, co-sponsored by Whole9 and us, CrossFit Love! We are very excited to be working with Dallas and Melissa. And to make sure this Whole30 is your best Whole30, together we have assembled an unprecedented number of resources to help you succeed.
Here are a few helpful tips from Whole30® to get you ready for 2013!!
Planning and Preparation Are Key
As you’ve heard us say 1,343 times, planning and preparation are the keys to a successful Whole30, whether it’s your first time or your tenth. Here are some of the easy steps you can take to set yourself up for January Whole30 success.
Download our free PDF guides.
You’ll find these at the bottom of http://whole9life.com/itstartswithfood. These guides—everything from our “get started” quick guide to the Whole9 shopping list to our original meal planning template—will help you stock your kitchen, create a plan for busy days, and stretch that grocery shopping budget.
Be sure to check this blog often! Here on the CF Love blog (http://crossfitlove.com/crossfit-love-blog/) there will be a new article every single day during the January Whole30. Let Whole30 experts, top Paleo chefs, and your favorite bloggers keep you motivated and entertained every day of your program! And the final piece of your preparation, should you want even more help?
We’ll warn you up front—you will have days when you’re too tired, cranky, frustrated, or stressed to want to cook a healthy dinner. The lure of take-out Thai, your favorite pizza restaurant, or dinner of microwave popcorn and Chunky Monkey will be tempting. But you are not going out like that!
Order healthy Whole30 “emergency meals” from Pre-Made Paleo.
We’ve partnered with Pre-Made Paleo (the first Whole30® Approved meal delivery company), to create a special 14-meal Whole30 “emergency pack” to see you through those difficult days. That’s nearly half your Whole30 dinners, or three gourmet meals for your family of four, or two weeks of hot Whole30 lunches for your forgot-to-make-lunch-but-you-do-have-a-microwave office. (We’ll also throw in five Whole30 Approved trail mix snack packs, for those on-the-go emergencies.)
All meals are vacuum-sealed and frozen, and will keep up to six months in your freezer, or seven to ten days in the fridge. All meals include a 5-ounce serving of protein, and two vegetable side dishes (3.5-ounces each).
The original price of this 14-day Pre-Made Paleo Whole30 package is $175 plus shipping.
With our special discount code (W30SMP), the price is just $157.50, with free shipping.
That’s just $12.50 per meal—less than you’d spend on even your local neighborhood burger-no- bun joint. (Besides, you just know that place uses off-plan, less healthy ingredients.) Plus, did we mention these meals go from frozen to your plate in under 10 minutes?
Enjoy delicious protein options like Heritage Farms All Natural Pomegranate Molasses BBQ Pork, Plainville Farms All Natural Tomatillo Turkey, or FreeBird Free Range Grilled Jerk Chicken. Pair with vegetable sides like Bread Fruit Rice, Moroccan Parsnip Salad, or Roasted Root Vegetables. And bingo! Your Whole30 is saved, you’re no longer stressed, and your tummy is happy.
Visit Pre-Made Paleo with the discount code W30SMP by December 16th (if you’re west of Kansas) or December 23rd (east of Kansas) to ensure your Pre-Made Paleo Whole30 meals arrive before January 1st.
Are You Prepared For the January Whole30?
We hope these resources, and the awesome partnership we’ve created with CrossFit Love, will help see you through your best Whole30 yet.
Share your best Whole30 tips, tricks, and strategies in comments.
Get your copy of “It Starts with Food” on HellaLife.com
Follow us @CrossFitLove