Fit Club

July 4th Holiday Weekend Program Schedule

2011-06-27T13:10:00.003-04:00

All business is as usual until Friday.

Friday - July 1st

6 AM WOD

12 PM - WOD with grilling and chilling afterward.

Saturday - July 2nd

9 AM - Team WOD

11 AM - Kids WOD

Sunday - July 3rd

No WODs

Monday - July 4th

12 PM

Hero WOD with food and beverage afterward

Celebrate the Summer Solstice

2011-06-20T11:01:00.001-04:00

We'll be kickin' off the summer this Tuesday morning at 5:15 AM with 108 Sun Salutations in Columbus Commons. This will be in place of the 6 AM WOD. See you in the park!

If your missing the 6 AM WOD you can always do Yoga for time (We've got standard so you will be zeroed for improper ROM) or hit another WOD they are all on as scheduled

See you in the park!

Cool Video from last year

Fit Club Launches New Site

2011-06-15T20:41:00.000-04:00

Visit our new site at ohiofitclub.com

What is CrossFit?

2011-04-23T21:19:00.004-04:00

Simply Awesome. THANK YOU!

2010-08-17T08:51:00.003-04:00

Sorry it has taken a few days to give proper recognition to all but my brain just started working again (nothing like a few hours of sleep).

Athletes.

I think the final count was 54, we will be posting everyones time soon. You all showed who ever watched what awesome was. Regardless of the division or placing you all competed like champs. You embraced whatever we threw at you and gave all you had whether it was carrying bricks, pulling sleds or pitching in with set up, tear down, judging, kids, etc (the list is long). You all kicked ass in so many ways. Your awesome!

Spectators

Thanks for the cheering and support it really helped all the athletes push it.

Volunteers

I have walked around in awe for the past 36 hrs at how many people stepped up to make this event possible. I cant count the number of times I have said " if insert name didn't step up and do insert vital task this couldn't have happened. A special mention to the following in no particular order of importance or gratitude : Toby no truck, no gear, nufff said, Jodi for organizing all the gear transport and safe return, Jon for the van and set up support, Kelly & Jessica for totally locking down registration & scoring. Kipp for all the hard work on the site and for modeling for the t shirt, P. Rice best intern and random shit mover in Columbus. He pretty much unloaded the truck by himself. Ken, Rachel & Rigsby's for taking care of fruit and hydration. Ryan and EAS for the Myoplex, Rogue Fitness for making the best equipment, The City of Columbus for the "Company Picnic" Permit, Columbus Fit Clique, Sports Monster for being cool about us taking over the kickball field, The local construction crew for providing all the bricks, Heather, Lauren and the girls at Lululemon for the prizes, bags and the pick me up I needed a few days prior to the event, Stacy for showing up and working out in the rain with a guy in Goodale last summer. Patio Printing for the shirts, Jim Hale for Chiropractic support, Van for being the voice of reason when I say stupid shit like "yeah 100 double under's) and for not knocking me out when I loose it and say "it's fucking jump rope!", Ben for all the hard work building boxes and the coolest awards in sports, The whole loading and unloading crew, Stephanie for all the great photography, All the kids that injected some fun and enthusiasm, Mehran for all things business but especially clarifying how hard the WODs needed to be, Jason for the WOD and Judging consult, Kim for pushing this idea, pics, video, marketing, design, and much more, My family for being just that,my family and supporting and putting up with me through all this.

You all defined awesome, stay tuned for more pics, video and details about the next one. We will be doing this again!

If I left out anyone please let me know and I will do some brick burpees.

Sincerely,

Mitch

The park is ours!

2010-08-15T11:53:00.000-04:00

I promise no explosives or hostile take overs

FC Summer Games - All you need to know.

2010-08-14T13:26:00.002-04:00

All the gear is ready and the heats are set so here are all the details.

What?

FC Summer Games 2010

Where?

Goodale Park - Softball/Kickball field on the corner of Goodale & Dennison Ave. You cant miss us were the people with barbells and a big box truck.

When ? Sunday August 15th

1:00 event set up - we need help, your welcome to join. It's a good warm up.

3:00 Athlete Registration/sign in - we have 53 Athletes to sign in so please be timely

3:30 Athletes meeting and WOD standards

4:00 WOD 1, Heat 1 starts. Athletes should be warmed up and ready to go.

5:30ish Kids WOD & Martial Arts Demo

6ish WOD 2 Heat 1

Afterward - Awards, clean up, dinner & after party TBA

Food & beverage?

We will sell bottled water ($1) and have some ice water for refills, There will be some fruit bowls from Rigsby's, a kind donation from EAS and a potluck/picnic so bring something if you would like.

What if it rains?

You'll get wet and the WODs may change sightly but we will finish.

We have 53 athletes ready to compete. I'm not sure how many more spectators we will get but all are welcome. From this point on please don't send me any emails as I cant promise I will be able to respond in time, just call at 614.388.8763 We will need everyones cooperation to pull this off so thank you to all who have helped so far and all who are going to compete and help make this a great event.

See you on Sunday!

Mitch

Saturday Classes Cancelled - Games Sunday!

2010-08-13T21:31:00.002-04:00

Hey all, sorry for the late notice, but classes Saturday (tomorrow 8/14) are canceled. If you need a WOD, run 5K, hard and fast and come tell us your time.

Unless of course you're competing Sunday in the FC Games, in which case you should be resting up. If you're not competing, come watch and cheer everyone on! First event is at 4 PM at Goodale Park.

A message from Ricardo

2010-08-13T17:59:00.002-04:00

{A Message from Ricardo]

In light of all the work that has been put into making Fit Club become a reality I would like to invite any and all of you to participate in a short Martial arts demo.

I am not concerned with how much training you have had if you are a beginner or if you are advanced. In fact I will even be asking the spectators to try a few techniques.

Don't worry Mitch I will not be doing anything strenuous. Just a little hands on action so they can feel what they see. Throw a punch or kick.

This is how I see the demo going.
*Two minutes who we are.
*Two minutes basic stance and jab and rear cross.
*Lori will demo the same basic punches in the air and on focus mitts.
*Rachel will show front snap kick and lead hook punch on the pads and then at me or at .Sam.
*Sam will do front snap to round house combination on the pads and then at me. I hope she lands the round house.
*Pat will show a round house to the shield and then I will explain basic defense for this technique.
*Pat and I will do cross and hook combo at full speed and then I will show rear leg front snap kick to the focus mitt.
*Then a little audience participation. 5 minutes.

Ten to fifteen minutes total.

I will have time to add a few more people if you need me to I will just not talk as much.
Members who started fight club and those of you who would like to get involved, this is a great opportunity to make this project expand. It will b ring us new members who will start fresh with you and it will also give us a chance to allow the community know what is going on in their neighborhood.

Please let Mitch or myself know if you would like to join in and just do a short workout for a couple minutes park between events. I would like as many of you as possible to join in the demo.

I will be at the gym today 4:30 until Mitch puts us out. If you are training today I will work with you on some techniques and I you would like to come in and just do some Martial arts I will be there to work with you. I will also be at the park on Sunday by 2PM we can do a little workout sort of a warm-up before you all take over the park and test your limits. Let's just show people how much fun getting fit can be.

Ricardo

SUNDAY, SUNDAY, SUNDAY!!! FC Games Register now!

2010-08-11T22:29:00.002-04:00

Registration for the FC Summer Games is open until Friday at 7:30 PM. So far we have 48 athletes. If your think of registering or know of someone who is lets get it done. Stop intending and start acting.

Heres how its all gonna go down

1:00 Set up all are welcome

3:00 - Athlete registration

3:30 - Athletes meeting

4:00 3,2,1 Go Heat 1 of WOD

5:ish - Intermission- Kids and martial arts demo

6 ish - WOD 2 begins

Afterward - awards, Team WOD (loading trucks for time) and post party announcement.

See you soon, more coming later.

An Open Door - Wisdom from Ricardo

2010-08-11T15:04:00.002-04:00

Yesterday was another marked point in the movement of this project. All of the classes were full. the cross-fit which I intended to rest from yesterday was so full of energy I had do join. This in turn carried over to the Fight Club group which I sort of took over. I had intended to have Donn do most of the instruction but I felt the group of new and developing members was so diverse that it was fun just to see the different groups apply the same techniques. The energy level seemed to grow as the training went on and it moved right on into the MMA training. This is the first time I felt that we as a group were all working as a group to develop community, fitness, and martial arts skills.

In the last week we have had a lot of cross-over work being done. Fitness to Fight club to Yoga and I feel that the members are getting a chance to challenge themselves in ways they have never experienced before.

If you have a way to contact people who missed yesterdays workout, let them know what you thought about the day. I know there are several people who were not there yesterday but I do not have a way of contacting them.

We have fighters fighting on Saturday. If you can and if you would like to show your support please ask Dave or Mitch about the time and location of the fights.

I am working on Saturday but I am going to try to make the fights.

Thank all of you for making Fit Club a great place to train and to share achievements in personal development.

A special thanks to those of you who gave your time and efforts to being sparring partners for the fighters.

I hope I was of assistance to you as well.

Ricardo

2010-08-08T20:42:00.000-04:00

Hi there Fit Clubbers! Most of you already know me, but for those that don’t I’m the resident yoga instructor at Fit Club, and you can call me Kandi. Don’t let the name fool you though, I’m not that sweet—just ask any of my yoga students—I definitely like to give a challenge. Extra pushups anyone?! I for one never thought I’d be doing extra pushups just for the eff of it, that eff meaning *fun* of course ;)

I’ve actually never really been active my whole life, up until about a year and a half ago. I was lucky enough to stumble upon a community based Fight Club that has now morphed into what we all know as Fit Club. I met a whole amazing group of people here that have changed my life for the best! If it wasn’t for them, and one person in particular, Ricardo Wilson, I wouldn’t be where I am today: A fight club lovin, crossfit addicted, dance maniac yoga instructor! :)

I’ll try and keep this short and sweet, but don’t penalize me with burpees if I can’t.

My journey into the active world started quite innocently, my friend needed someone to accompany her to a fight club that she heard about on Craigslist. I thought, sure why not, every girl needs to know how to throw a proper punch and defend herself. Whats the worst that could happen? I could always leave if it wasn’t something I was interested in. So I stayed and found out quickly this was a good way to channel my aggression—it also helped that there was a great community of people involved! After a few weeks of fighting I found yoga on the schedule…yeah, it seemed a little intimidating, more so than fighting, but I was intrigued. Oh my goodness I fell in love after my first sun salutation!! It felt so good to stretch and breathe, I soon made it to every class that I could.

This went on for a few months until one day it was time for class to start, but there was no instructor. I thought ‘ughhh looks like I’m going home to do some youtube yoga.’ But Ricardo wasn’t having that, instead he put me on the spot—in front of about 10-15 people and nominated me to fill in for the night! I’m a shy girl at heart, so every inch of my being was cringing at this. Next thing I know people are chiming in with Ricardo telling me to get up there, so I caved. I still remember that first class very vividly, I led everyone through the warm-up and asked people to call out poses they wanted to do! It was a lot of fun, and one day I’ll have a throwback class ;)

Fast forward to 2010 and now Cross Fit classes were being offered, I thought there was no way in hell that I would be able to do it, but I might was well try; I mean I never thought I’d try fighting or yoga so I might as well check it out. Turns out all that yoga really helped me excel at Cross Fit! I might not be able to lift mass poundage, but I can lift a fair amount and do it properly—that is, once I get the mechanics down. Yoga really *is* good for your snatch! It also helps with recovery after a particularly rough WOD, or any WOD for that matter. I love me some cat/cow after lifting! :)

Yoga has helped give me confidence in a lot of areas of my life (I still have a tough time standing up to my mother, but who doesn’t?!) and I am so grateful to have found such a wonderful community of people! I’m definitely looking forward to see where this journey takes me.

So now you know a bit about me, I hope to see you at the FC!

FC Games Summer 2010 Registration & WOD Announcement

2010-08-06T15:31:00.003-04:00

We are just 9 days away from the event. There is a lot of interest from athletes, participants, spectators and partners form around Columbus. We're going to have a fun challenging event that everyone can participate in. Once we get all the registrations we will group everyone into 2 divisions - Rx'ed & Scaled. The Rx'ed Division athletes will complete all WOD's as prescribed with the prescribed exercise,weight, distance, reps, time etc. Scaled Division Athletes will complete the same WOD's with modifications to the prescribed exercise,weight, distance, reps, time etc. We want everybody to have an opportunity to test themselves in a competitive setting, have fun and enjoy the party. The point is not to beat everyone one else but to beat yourself.

And the WOD's are .........

Constantly varied functional movement at high intensity to test work capacity across broad time and modal domains. You didn't really think I was going to let you know this early did you.

Registration for athletes ends Friday at 7:30 PM. So get me your information and payment ASAP. Below is a run down of the days schedule.

3:00 - Athlete Registration & check in - The WODs will be posted so you can decide what division you'll be in

3:30 - Athlete Meeting and WOD explanation, scoring & standards

4:00 - 3,2,1 Go! 1st heat of WOD 1 starts. RX'ed athletes will go first

5ish - Intermission Kids WOD & Martial Arts Demo

5 or 6ish WOD 2 starts in the same order WOD 1 went

This is going to be awesome!

Mitch

mitch@ohiofitclub.com

Again Faster "Six Times" Commercial

2010-08-02T16:54:00.000-04:00

Are you ready for some football and a few other f bombs

2010-07-29T23:36:00.007-04:00

Had a great night tonight with my sons youth football league. It's preseason and the league has a camp to get the kids skills and conditioning up to speed for the upcoming battle, yes we are crazy its football and this is Ohio. It takes a village to raise a child and a lot of crazy Dads to teach said children how to run as fast as possible into one another in the name of fun and being tuff. No apologies just awesome. I'm not going to write about how fast our team (Seahawks) are (but their fast folks) or how tough they are (nails and scrap metal for breakfast) I'm going to write about something that has me up at 12 AM because it bothered me so much. Its the physical condition and health of our kids. I'm not trying to be high and mighty but what I saw was troubling to say the least. I think the national average is 1 in 5 kids is overweight. I did head counts and based on my estimate the field tonight was at about 2 in 5. I'm not talking baby fat that kids grow out of I'm talking serious health problems today and tomorrow fat. Diabetes, heart disease, and poor self esteem kind of fat.

The weight limit for the junior division is 100 pounds and the senior division is 130. These limits are not meant to limit participation they are for safety just to limit who carries the ball. Who wants a 130 lb kid to run over their 60lb child. Kids over the limit can still play but cant play all the positions. At the end of practice they weigh the kids in to determine who can play what. Its really hard to see some of these kids get denied the opportunity to play the position they want because they are too big. Some take it in stride , their used to it but others get upset. Tonight a few parents were criticizing one of the kids that didn't make weight because he waited until the last minute.

This space used to be filled with a lot of obscenities but we'll just assume you know what I would say and move on.

All adults need to step up and take the lead, give them the help they need. Feed them better food, If they want something less healthy make it a special occasion not the norm. Don't just encourage activity expect it, cultivate it, make it fun. There are tons of parks, pools and sports to choose from and if you spend enough time with them they will even make some up. If you need help give us a call we are working on an awesome new kids program to build strong minds and bodies we promise the only F word we will use is Fun. It's time to stop accepting childhood obesity. Its time to start making strong kids!

AgainFaster "Awesome" Commercial

2010-07-29T11:05:00.001-04:00

Scioto Mile Video - July 26, 2010

2010-07-26T17:36:00.000-04:00

What is CrossFit? Promo Video

2010-07-25T10:38:00.000-04:00

The Return of Ricardo

2010-07-04T17:30:00.002-04:00

Ricardo will be returning to teach the fighting classes on Mondays and Thursdays at 7:30 PM. If you're at all interested in fighting, MMA, or self-defense (and yes, when he instructs, all those three logically start with the same roots) you will want to get yourself to as many of his classes as possible. Ricardo simply possesses a different level of knowledge and skill, both personally and in his ability to pass on that knowledge and skill. Hope to see you there!

Tomorrow's 1pm Class (Wednesday 6/30) Canceled

2010-06-29T16:47:00.002-04:00

Class tomorrow @ 1pm will be canceled due to a last minute conflict. Sorry for the late notice! All other classes will go on as scheduled.

July 4th WOD/Cookout

2010-06-23T21:42:00.003-04:00

Get ready for some explosively awesome hyperbolistic Fourth of July celebration at Fit Club!! (and multiple exclamation points). There will be a workout at 11:30 AM, followed by a cookout around 12:30 PM. Come to one/either/both. Bring friends and family to help you commiserate and recuperate after the WOD, or to participate as well. Feel free to bring critters to be grilled or a dish, but at the very least bring your appetite. Hope to see you there!

Endurance WOD: Intervals

2010-06-09T00:14:00.004-04:00

No less than 3 hours after a CF S&C WOD, choose ONE of the following:

Run, Bike, Swim (do you really want to row? If anyone wants to invent the CrossFit Pentathlon with me, please, pipe up. What? The fifth event, you ask? Broad jump burpees, obviously).

7x1 minute intervals with 1 minute rest (work for 1 minute, rest for 1 minute, 7 times)

Try to maintain an even pace such that the distance covered each minute is the same. Deviation by more than 10% in any round after the second results in a foul to be performed at the end of the workout. Meaning you get two rounds to learn your pace, and then it's own.

Foul: 30 burpees per deviation for time

Post distances per round and burpee times to comments.

Endurance Aquatic

2010-06-07T21:26:00.003-04:00

If you're looking for a pool to use for these anaerobic WODs, check out the Columbus Recreation and Parks facilities. There are only four open this summer (Dodge, Marion Franklin, Tuttle, and Windsor), but Dodge is quite close to Fit Club and Tuttle is right off a bike path and a big grass field, so it could be a fun spot to practice transitions and/or barefoot running. You have to have a membership card, but it only costs a dollar. They're open from 1:30 to 6:30 (7:30 for Tuttle). Post to comments if you have any other pool recommendations! And now for the WOD:

Anaerobic WOD: Only do this if you will NOT be doing a Strength & Conditioning (S&C - regular CF) WOD. Do the S&C WOD if you can, the Anaerobic WOD if you can't.

Tempo, 80-90%

Choose ONE of Run, Bike, or Swim* and do the following:

80% of max (race) pace for the first half, 90% for the second half

Swim: 400m
Bike: 10 miles
Run: 2 miles

*Preference should be on bike or swim (whichever you didn't do yesterday)

Fit Club Endurance

2010-06-06T22:29:00.002-04:00

This week marks the beginning of our Fit Club Endurance team and their somewhat different training. They'll balance out regular CrossFit WODs with running/swimming/biking-oriented anaerobic WODs. If you're interested in competing in 5ks, triathlons, bike races, etc., let a coach know and we'll get you set up with this training program (there is in fact a sprint tri this July 4th in which some of our athletes are competing; even if you don't decide to compete, feel free to come out and support them as they show that a double bodyweight deadlift will indeed benefit triathlon times as much as if not more than a ten thousand dollar bike).

Anaerobic WOD for July 4th triers, done at least 3 hours after a Strength & Conditioning WOD:

Warm-Up with 3 technique drills relevant to the sport being trained (swimming in this case - I'll show some to you, don't worry :)

5x50m sprints, all out. Rest 4 minutes between each.

OR (if you can't get to a pool)

3x1km sprints, all out. Rest 5 minutes between each.

Train hard, eat people.

Memorial Day WOD & Grillin

2010-05-30T22:05:00.002-04:00

We will be celebrating Memorial Day with some sleeping in (No 6AM WOD) and a Special WOD at 10:30 followed by a Pale Ale rehydration seminar and some caveman food. Dont Miss it!

CrossFit OnRamp & FOF Summer programs starting in June

2010-05-27T15:25:00.003-04:00

We're doing it again. Classes start soon and there are still spots available for June so take some action, give us a call 614.388.8763 and reserve your spot. Details are below

CrossFit On-Ramp

If you’re new to training at the FC or CrossFit, this is the place to start.

A new group starts every month and meets three times per week for

four weeks. The emphasis in the On-Ramp Program is on skill development

and mastery of our basic movements to ensure safety and success as

you move on to the WOD. As skills and capacity build intensity will be

added. Completion of the On Ramp program, four one-on-one sessions,

or coach approval is required to enter WOD training sessions.

Tuesday & Thursday 6:30-7:30 pm & Saturdays 10-11 am

Summer On-Ramp programs begin June 1, July 6 and August 3

$120

Fundamentals of Fighting

First rule of Fight Club: start here. This program is the place to hone

your skill, understanding, and focus in a detailed and patient learning

environment. A new group starts every month and meets three times

per week (Monday, Thursday, Sat) for 4 weeks. Completion of FOF or

clearance from an instructor is required before members may participate

in other Fight Club Training sessions. This is done for your safety and

to maintain the intensity and pace of the Fight Club Training sessions.

Members may continue FOF as long as they would like to perfect the

fundamentals.

Monday & Thursday 7:30-8:30 pm & Open Gym on Saturdays 10 am -12 pm

Summer FOF programs begin June 1, July 6 and August 3

$120

182 kg Snatch - First American Junior ever to snatch over 400 #

2010-05-25T12:38:00.000-04:00

Memorial Day Awesomeness (Monday 5/31)

2010-05-25T03:18:00.002-04:00

Thrilling newsflash: all regular FC classes canceled Monday due to the Memorial Day holiday.

However.

We will have a special holiday workout at 10:30 AM, after which we'll cook out and engage in post-workout recovery libations. Bring friends and family to the cookout, your enemies to the WOD. Or vice versa, depending on the value you place on your loved ones' health and your estimation of our grilling skills. Either way, it'll be barrels o' fun, and there should be plenty of time to get home for family events. Hope to see you there!

How to Challenge the Zone

2010-05-16T17:58:00.003-04:00

Thanks to everyone who came to FC's opening party! Much fun was had amidst caveman food and games (who knew cornhole could be such a workout). Apologies to Rachel for dropping the tire, and to the Potterf family for having to witness Sorority Fran at 1 in the morning.

And now, since the Zone Challenge begins tomorrow,

How to Zone
First, I highly recommend reading CrossFit #21: Zone Meal Plans and/or Enter the Zone. Both are available at FC for perusal, though having them on hand, especially the article, will come in handy later. However, Van's Zonal Primer, using our hypothetical model of mediocre fitness, Totally Average Dude with a weight of 160 pounds, a height of 5 feet 7 inches, and a body fat percentage of 17%, as a guinea pig example, should take you quite far.

Get measuring cups and a scale - You can definitely estimate quantities, but especially at the beginning, it's helpful to see exactly what 4 ounces of buffalo tail looks like (i.e., it ain't looking like the whole buffalo).
Understand what a "block" is - Blocks are just a convenient way to view your food; you could calculate total percentage of calories (40% carbohydrate, 30% protein, 30% fat is what we're going for) at each meal, keeping in mind that a gram of carbohydrate and a gram of protein each have 4 kilocalories, while fat has 9, but that sounds positively dreadful. So, blocks. 7 grams protein is a block of protein, 9 grams carbohydrates is a (all together) block of carbohydrates, and 1.5 grams of fat is a block of fat (are we getting this yet? Good). But you don't ever have to think about grams and kilocalories. Instead, when you plan a meal, you just look at the charts and ensure equal blocks of each macronutrient.
Figure out your body type and concomitant block plan - Look at the chart in CFJ 21 on page two and figure out your body type. Example: TAD is a medium fella and a CrossFitter, so he is "Medium Male" on the chart. He thus eats breakfasts, lunches, and dinners of 5 blocks and snacks of 1 block, for a total of 17 blocks.
Plan a day of meals - Peruse the charts on pages 3 and 4 of CFJ 21 and pick out delicious foods that you like to eat, putting them in combinations of palatal excellence. Example: TAD is a paleolithic kind of guy who also has a passion for mimosas and moosetracks fudge ice cream. For his first day, Monday, he plans on a simple breakfast of eggs with cheese sprinkled on top [ 3 eggs = 3 blocks of protein, 2 oz cheese = 2 blocks of protein for a total of 5 blocks of protein], a handful of almonds [15 almonds = 5 blocks of fat], and fruit - TAD would like a banana, but sees it on the unfavorable carb list and decides its glycemic index is too high [1 apple = 2 blocks of carbohydrates and 1 and 1/2 oranges = 3 blocks of carbohydrates, for a total of 5 blocks]; a TAT sandwich (turkey-avocado-tomato, like a BLT but with a better acronym) for a 5-block lunch [2 slices of bread = 4 blocks carbohydrates (TAD's not thrilled that bread is an unfavorable carbohydrate, but he doesn't want to give it up, plus he substituted for bananas at breakfast, so he feels fine doing this so long as he's careful with his quantities) and 1 cup tomatoes = 1 block carbohydrates for 5 blocks of carbohydrates; 5 oz turkey = 5 blocks of carbohydrates; 5 Tbs avocado=5 blocks of fat], a protein shake for a 1 block snack [1 Tbs. protein powder, 1/2 cups grapes, and 1/3 teaspoon canola oil blended together], fish, salad, and ice cream for a 5-block dinner [7.5 ounces fish = 5 blocks protein; 1 large salad = 1 block carbs, 1 and 1/3 cups sauteed zucchini = 1 block carbs, 3/4 cup ice cream = 3 blocks carbs; 2.5 Tbs salad dressing = 5 blocks fat], and another protein shake as a snack a bit before bed - just as TAD will not wait more than 5 hours before his next meal/snack, he doesn't want to go all the way from dinner until he wakes up without balancing out his food intake.
Plan out a week of meals - Do this before grocery shopping so you know what you need to get. Example: Psych - you didn't really think I was going to write out an entire week of fake meals for some madeup acronym complete with block breakdown, did you? I will, however, point out that TAD can still quaff his weekly mimosa with Sunday brunch and be fine Zonewise, so long as he accounts for the orange juice and champagne as already being 2 blocks of carbohydrates, more if there's more than 4 oz champagne and/or more than 3/8 cups orange juice.
Weigh and measure out your food Sunday night; cook what you can - The more prepared you are, the less likely you'll be to eat whatever is on hand in the wrong proportions. Freezer bags and tupperware containers are your friends. So are almonds, as they provide a good fat source if you find yourself stuck with the usual meat and potatoes fare. Obviously it already is Sunday night, so do it Monday night and you'll be ready to rock for the week.
Check up on the blog and leave comments both on it and in the FC Zone Journal - Seeing others' experiences and advice and sharing your own will make this a more fun adventure because let's face it, laughing at your friends' mishaps is nearly as rewarding as attempting a good diet plan, and quite a bit simpler. I'll post here at least bi-weekly, so you can comment on your progress that way, plus we have a Zone Challenge journal at the gym that will be the communal diet diary.

Contact me with questions via email, facebook, blog comments, phone, or ESP if your service plan is good enough. Good luck!

Opening Bash

2010-05-14T10:23:00.003-04:00

And we're not talking about a lead jab. This Saturday morning (i.e., tomorrow), we will have the normal team WOD @ 9, WOD @ 10, and open gym from 10-12, but more importantly, Saturday night we will be having Fit Club's official opening party. The festivities will consist of live music, caveman food and drink, watching of the '09 CrossFit games, and likely some merrymaking. So bring your friends and family and come hang out!

Zone Diet Challenge - Who's In?

2010-05-11T15:13:00.003-04:00

Beginning next Monday (5/17), we will be offering a challenge - follow the Zone diet for 30 days.

What's the Zone, you ask? It's a good ol' sort of diet in which you balance your intake of macronutrients (carbohydrates/proteins/fats) at every meal. And while there are recommendations about what you consume, you could Zone everything from a strict paleolithic diet to the Diet of the Golden Arches. Folks have successfully lost weight, gained muscle, and/or improved CrossFit performance while Zoning - we're talking more pull-ups here, people (generally not on the Golden Arches variety).

The trick is planning. Optimal results come from weighing and measuring for the first week or two, but you can certainly go with the estimation option. Regardless, I suggest you plan out a hypothetical week of meals and give it to Rachel C. That way we can share plans, hold each other accountable, and commiserate if necessary. But I don't think that will be the case, as this way of eating should make you feel a lot better. Check out CrossFit Journal article #21 to sample meals and how to go from bananas to blocks.

So who's in?

No Class Saturday 5/8

2010-05-07T21:44:00.002-04:00

There will be no classes this Saturday, as we will be at the Crossfit Games Regional Qualifier. The finals are Sunday and should be rad in the extreme, so try to make it down if you can! But don't make it to Fit Club; regular scheduled programming returns Sunday.

A test of will

2010-05-06T14:01:00.003-04:00

We tackled Murph yesterday. If you are unfamiliar with this WOD it is as follows.

Murph

Run - 1 mile

Pull Ups - 100

Push Ups - 200

Air squats - 300

Run - 1 Mile

The WOD must begin and end with a continuous mile run. The pull ups, push ups & air squats may be partitioned anyway you choose.

The last time we tried Murph was March 17th. Back then we only had one pull up bar (remember the trapeze) and only a few people who could even do pull ups let alone 100. The tenacity and effort were impressive and inspiring. We only had a few finish under an hour and Van & I immediately looked at each other and thought we just killed or scared off all of our athletes. We couldn't have been more wrong. While people did take a few days off they were right back at it and wanted to do it again.

Murph isn't what I would consider and all the time WOD. It's a good one for sure. Very grueling and fun but the volume and length of it make it a little long to develop the intensity and power that yield the results we are looking for. Murph is a test not just of your muscle and their capacity to run, pull,push and squat but of your minds will. Your will to keep going when everything (except the coaches and other athletes) are telling you you cant. When you go there, when you test your will you strengthen it. And a person with a strong will is hard to stop regardless of the task.

"The key is not the will to win.... everybody has that. It is the will to prepare to win that is important" - Bobby Knight

I'm very pleased with the mental and physical performances. People stepped it up, they did more reps in the middle and cut time off their total. Look at your own performance and remember wanting faster times is good, setting a high standard is the mark of a successful person but demanding you do the work required to achieve those standards is what will make you successful. So remember what slowed you down, remember where you got stuck. Embrace the suck and tackle your weakness and the next time it comes up in a WOD hit it extra hard and if it doesn't come up for a while do it on your own. Do what it takes to get better. We are going to provide you with a rock solid program to do so and all the extra coaching you want. Take advantage of it and you'll notice big changes in your life both physically and mentally.

This weekend we will not be having class on Saturday. We will be going down to Logan for the Central East CrossFit Games. The games are quite an experience. A lot of inspiring performances both of physical and mental abilities. Hopefully we will see you there.

Congratulations James C. - Muscle-Ups Baby!

2010-04-14T21:57:00.002-04:00

James C. is a proud new member of the muscle-up club. And not only did he get his first one, but he also cranked them out for reps once he had the hang of it. I see the classic WOD 30 MUs for time in the near future...

For those of you who don't know what a muscle-up is, check out this video for one of the smoothest, strongest MUs you will ever see. Ours look just a *little* different, with rather more swinging and less grace. But then, if you wanted aesthetics and beauty, you would do gymnastics; you want the practical and general, so you do Crossfit with us, and get some useful gymnastics out of the deal. So what exactly is that useful element in this particular movement? Essentially, you're taking your body from below something, pulling yourself up over it and doing the top piece of a dip to get yourself on top of it, which translates to getting over walls, onto roofs, through windows, etc. Great if you're a soldier, traceur, cat burglar, cop, or cynophobe.

As you start inching your way up to 15 consecutive pull-ups and 15 consecutive dips, you will start to see some muscle-up progressions being thrown in the mix...

Not Your (Great Great Great...) Granddaddy's Shoes

2010-04-05T01:44:00.002-04:00

A new study came out recently suggesting the value in efficiency and reduced impact of running barefoot. The usual stuff about striking with the ball first like most barefoot runners do instead of the heel first like most shod runners do is there, but I found one of the most compelling points to be that modern surfaces like concrete don't have a worse effect than natural surfaces because the body (logically) adjusts its technique. Which will undoubtedly be tossed out the next time a person tells me they would give barefoot running a try on grass, but never concrete (and they tell me this a lot). Like, if you're worried about that, why the deuce would you be running on the most injury-inflicting material known to man in the first place? So goes the human mind.

On the flip side of that, the guys at www.sportsscientists.com (a great general athletics blog) make the argument that the shift from toe-heel to heel-toe run is the natural mechanical adaptation to the human body automatically makes to putting on a pair of sneaks (scroll down to the heading "An intelligent system - changes in mechanics serve a purpose"). Which sounds rather like the point that barefooters naturally alter their biomechanics for harder surfaces. I'm not sure that that justifies shoes, but it's point worthy of thought.

And finally, if you're reading this and thinking, "Man, what idiot would go shoeless?" and are on the paleo diet, Darwin is going to claw his way out of his grave and bitch slap you with a Nike Free.

What is Fitness? How Fit are you?

2010-03-31T15:21:00.004-04:00

What is fitness and who is fit?

Who is fitter a boxer, runner, fighter, weight lifter, gymnast?

You are as fit as you are competent at each of the following ten general physical skills.

Cardiovascular/respiratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Credit for coming up with these goes to Jim Crawley and Bruce Evans of Dynamax and Gregg Glassman of CrossFit Inc. There is a great article on this subject linked to our CrossFit 614 page. Everyone should read it.

One of the things I like so much about CrossFit is they have worked to answer the question what is fitness. Everybody knows it's not a look but for some reason many hesitate to tackle what it is. So much of the crap marketing in the health and fitness field mistakenly claims fitness as being defined by form rather than a function. There is nothing wrong with wanting to pass the look good naked test. That is one of the greatest benefits of working hard ,you feel and look great ( with and with out clothes). When you engage in a balanced program that hits on all the ten physical skills you will naturally look and perform your best.

Our aim is to create a comprehensive program that increases your capacity at all these things. In the coming weeks I will be expanding on how every class (CrossFit, Fight Club & Yoga) touches on or crushes all of these skills and how that leads to a healthier, fitter body.

Please call me or leave comments with any questions or thoughts on the subject.

Lets Work.

Mitch

MMA...Armwrestling?

2010-03-31T11:30:00.002-04:00

So - you're too dainty to get your shirt dirty on the mats, you have far too many left feet to dance a merengue, much less do an Ali shuffle, you're too lazy to learn any sort of sticky boxing, and in spite of all this, you're flexible enough to kick to the head, mean enough to want to eat people, with enough biceps to make Arnold cry tears of joy. Whatever's a pugilist to do?

XARM, anyone?

2010-03-29T13:58:00.001-04:00

Our 8:30 Yoga class is canceled for this evening. See you at 5:30&6:30 for CrossFit & 7:30 for FOF

Saturday 4/3: Facelift the Floor

2010-03-27T21:32:00.001-04:00

Shamelessly copied and pasted from Facebook:

Next Saturday (April 3rd) after the open gym workout, we'll be working on fixing up the floor and other parts of the gym to make them snazzy enough for the grand opening (May 15th). We have the tools, but we could sure use the bodies! (Preferably living ones). See you there at 12:15.

Tonight's Class, Poods, and Elvis

2010-03-24T21:47:00.006-04:00

And with that exciting and informative title, we're off! We had a great class tonight, performing a modified "Helen" (RX'ed = 3 rds. for time of 400m run, 21x KB Swings, 12 pull-ups). With fourteen athletes going at it, it was quite an energetic trip. If you like things a little less hectic, come give the morning classes a go (M/W 6AM) or the Tuesday and Thursday 6:30 PM classes, as they tend to have less people. We had one first-timer, Vicky, who kept at it quite resiliently - her naturally good technique impressed us. It was also great to see a Jason back as well, even after the brutal overhead squatting we put him through yesterday. Overall, everyone kept the intensity level high. If still you're wondering what went the heck to do with that enhandled cannonball we call the kettlebell, however, read on.

Let's stick with the Russian swing, the one that peaks at shoulder height before descending back down to less lofty levels. If you're going to take-home just one lesson, let it be that the KB swing is an explosive, hip movement. "Van, why are both of those words in italics? Italics are supposed to emphasize, and isn't it sort of lame and overdone to emphasize two words right next to each other, right?" Wrong. There are secretly two take-home lessons because they are both that important. To the dance floor:

Breakin' It Down

Explosive - While the name "swing" may give the impression of a nice lazily looping arc. that sort of swingset physics has nothing to do with what we want to accomplish. The KB ought to rocket out of the down position, accelerating the most at the very start and then slowing down naturally as it peaks. Think sprinter out of blocks, Camaro on green, cannonball out of muzzle, stone from broom, whatever analogy, curling or otherwise, that gets you in an explosive mindset. But whence comes such impetuous force?
Hips - Maybe you can do an explosive shoulder raise. I might even be impressed if you can, mostly because it would look utterly untoward, and because I'm sure I can't do one. Fact is, I don't even care to try because I've got my hips, which are where basically all athletic mechanical potential comes from. So when you swing a kettlebell, your glutes fire in a big way and your hips extend open (extension occurs when the angle of a joint increases, flexion when the angle decreases). If you're observant, you'll recognize that this aggressive opening of the hips is similar to the aggressive opening of the hips with the high power clean we've been working on.

Ultimately, only the hips can get the KB to the proper height, especially as weight goes up, while only an explosion can get the relatively small hip movement to move the KB all that distance, again, especially as the weight goes up (thought it's not all about weight, since swinging around ordnance on a handle at maximum loads is less the point than training the body to transfer force from the hips to the upper body). Notice how the explosiveness can't really happen without the hips, and the hips can't really get involved to their full potential without explosiveness. I said there would only be one take-home lesson, and I didn't lie - the two italicized elements go hand-in-hand, and no amount of chainsaw will change that. Except when I was lying about lying - I was actually lying then. Whatever. The important thing is that while there are tons of little bits I could go on about for ages (locking out the arms, lowering the hips though not too far, swinging so the KB just clears the groin, etc.), the real movement occurs with a dynamic pelvic thrust. Just don't tell Elvis his moves have been appropriated for fitness purposes.

Welcome Back Van!

2010-03-18T09:46:00.004-04:00

Yesterday was a pretty memorable day at the FC we tackled "Murph" (1 mile run, 100 Pull Ups, 200 Push ups, 300 squats, 1 mile run). I was very impressed with everyone's tenacity, effort and support. It was really great to see early finishers cheering people on and running extra laps with the later finishers. "Murph" is quite a load and I propose it to be an FC St Paddy's day tradition, I'll bring beer next time but not the green stuff that's just wrong.

Yesterday also marked the return of Van Yoak to the FC. Van is an accomplished martial artist, athlete and instructor. You will see Van around a lot as he will be helping with both programs and host of other things. Welcome back Van, its good to have you. Below is an article he wrote on Range of Motion.

ROM

So I was going to open this post by poking fun at those guys in the gym who do 135 degree squats, or pull ups that don't even go to 135 degrees of arm extension, but then I realized, funny as that might turn out to be, it'd be like seated calf raises: too easy (and what's the seat for anyway? Calf raises are probably the easiest exercise on the planet to do machineless. But I digress). Lots of people know to perform repetitions with a full range of motion (ROM), even if they don't always do so. Perhaps it's unclear why full ROM is so important; maybe if people understood the why, they would always perform complete reps.

Utterly unrealistic to the point of being unbalanced wishful thinking aside, let's deal with the obvious answer first – namely, that you should work for complete and even strength throughout the entire movement. Which is true. The intuitive reasoning happily holds weight.

But wait! Like a late-night Bowflex ad, there's more. Since we are now a merry new Crossfit affiliate, let's don their Crossfit-tinted lenses for a view of the world according to Greg Glassman to discover the hidden ROM rationale. The CF founder has said that he only cares about one thing for his athletes: work. “Well of course,” you say. “What are the WODs if not spleen-torquing, vomit-engendering work-a-thons?”

I'm sure Mr. Glassman would gruffly respond, “Nothing,” but then he'd proceed to remind you of the technical definition of work. Like so many concepts in physical training, work actually means something beyond the everyday usage we toss around like so much unfettered grapefruit. Technically (laypeople brace yourself for a multiplication sign, engineers brace yourself for gross errors of a basic nature), work equals force times distance, which in turn equals mass times velocity times distance. Sorry, I promised scary symbols:

W = F x d = Mass x Velocity x Distance

Blah blah, physics, blah blah, so what? Well, work is obviously the quantity we care about, but mass just happens to be that kettlebell or sandbag or whatever you're holding (or your own bodyweight), velocity happens to be the speed at which you're swinging/walking/squatting, and distance happens to be rather obviously the distance you're moving your implement or yourself (“or whatevers” applying to the last two categories as well as the first). So to maximize the amount of work you do in any session, you have to maximize the weight you're moving, the speed at which you're moving it, and the distance you're moving it.

Wait an SI unit of time, what was that about distance? Ah yes, to maximize work, you have to maximize the distance you're moving the weight – i.e., the range of motion (and you thought I'd never get back to it). Ergo, you're more effective and accomplishing more when you squat past parallel or when you get that chin over the bar

Remember, however, that you have to maximize the product of the three components combined. Thus, if you bench press 300 lbs. but only get it 35 inches closer to your chest, you shortchange yourself a hella lot of work if you can press 290 lbs. but can get it all 40 inches to your chest – 10,500 joules versus 11,600 joules. So without having a frame of reference for what these numbers mean – without even knowing that a joule is the unit of work – you can see that you do about 10% more work per rep with a full range of motion. That may not sound like much, but think about how much more work you can accumulate over a workout by bringing the bar all the way down. To continue with our imaginary numbers, that's 100% more work over the course of 10 reps, and 1000% more work over the course of 100 reps. Those sorts of numbers add up, especially over the long-term. And that's not even taking into account the speed increase you'd likely achieve with the lighter load.

Which isn't meant to be an argument for using lower weights. Obviously I constructed the example for effect, but the principle of increasing work by increasing ROM still applies even with loftier loads. One could argue similarly regarding speed – doing those squats more quickly and getting a better WOD time is pretty meaningless if you decrease the total work you do by not breaking parallel and then returning all the way to a full standing position.

So now go forth and perform your workouts, secure in your understanding of the importance of range of motion, and fulfill my dream of never seeing another pathetic half-rep in a gym again. And of never seeing another man, woman or child on a calf raise machine.

***Shout out to Grey Cook and his excellent book Athletic Balance Body in Balance for driving this concept home for me.

Happy St Patty's Day!

2010-03-17T11:33:00.002-04:00

Happy Irish drinking holiday everyone. I'm sure lots of you have plans to go out and sample all or some of the great beers Columbus has to offer just don't forget to earn your turn at the stool with a good hard work out. We'll be meeting at 6:30 for an Irish inspired WOD. Hope to see you then. Afterword please make sure to have a beer for me as I am not drinking for a few more weeks. Why is that you say,iIn support of Jim trying to get a six pack by his 40th birthday we are holding a 30 day Paleo Diet Challenge. Let me explain. For the next 30 days we will be eating only Paleo foods - meat, vegetables, nuts & seeds, a little fruit and no dairy,grains, legumes and high starch vegetables (notice no Guinness or potatoes). The Paleo Diet is based on the concept that the best diet is the one humans are genetically adapted to eat. Quite simply if you can pick it or kill it you can eat it. There is quite a bit of scientific evidence on the subject, see below for some good information

The Paleo Diet

Marks Daily Apple

Evolutionary Diet

Personally when I restrict my food intake to the things on this list I am more focused mentally and physically, I perform better in work outs and recover faster. From time to time I splurge ( pizza with family, latte, a good beer etc.) and I feel it. But for the next 30 days (April 12) I'm gonna be strict. So far Jim, Kim, Jeff, Mick & Aaron are in how about you? If that sounds like a little much to take on all at once start by buying a vegetable from the list every time you go to the grocery and please cut down on the processed grains and anything else you cant pronounce.

See you tonight

6:30 WOD

7:30 Yoga

Seize the opportunity by the beard, for it is bald behind- Bulgarian Proverb

2010-03-16T11:02:00.003-04:00

Tonight marks the start of a new instructor with the FC. Dave Lama will be teaching our Groundwise class Tuesdays and Thursdays at 8:30 and working with people during open gym Saturdays from 10-12. Dave is a blue belt in Gracie Jiu Jitsu, awarded to him after numerous grappling sessions with Royce Gracie, 3-time UFC Champion. David also has training in Sambo, wrestling, Karate, boxing, Judo and kickboxing. Dave will be heading up our Groundwise and MMA program.

Next Tuesday from 11:30-12:30 I will be speaking at Take Ten Body Therapy as part of their Commit to Wellness in 2010 program. I will focus not only on what fitness is but how to find out why you want to be fit. If your in the downtown area at lunch time grab some friends and stop by. I promise no burpees, well maybe.

Our friends at Evolved Body Art are organizing the Quincy Davis Race on March 27, 2010. The proceeds from the race go to help Quincy's family pay the medical bills left after Quincy past away from prostate cancer in February. It would be great if we had a big turn out. Look at the link above, check your schedule and get back to me.

Fit Club will have a water station and provide volunteer support for the Cap City Half Marathon and Commit to be Fit 5k on May 1st. In exchange for all this hard work we will receive a lot of advertising, one free race entry and $5 off each additional entry. The first person to claim the free entry was Aaron Blaine, If Aaron is unable to make it I will give it to the next member to claim it. Lets get a big turn out to support Aaron and everyone else running.

The CrossFit Games Central East Regional will be held in Logan, Ohio on May 8th & 9th. It is too late to compete but volunteers are still needed for a variety of activities. If you have the time this is well worth it. Contact me if your interested.

Leader board 3.15.10

2010-03-15T22:33:00.002-04:00

3 Rounds for Time

One Arm Swing - 49

Overhead Anyway - 9

Walking Lunge - 96'

Kim - 11:58

Tom - 8:22

Stacy - 8:53

Oscar - 7:40

Alexa - 6:47

Mick - 8:11

James - 7:41

Jeff -8:09

Simon - 8:21

Great Weekend!

2010-03-15T13:37:00.004-04:00

It was a great weekend at the FC. I started Saturday off early looking for some programming ideas for the Team WOD ( the rain changed my original plan) While checking out the CrossFit main siteI noticed another video of the sectional competition I judged, see if you can find me. The Team WOD for the day was as follows.

Burpee - 50

Sandbag carry - 4 floors

Push Up - 50

Sled Drag - 160'

Burpee - 50

Teams of 2 and 3 raced to finish the task as fast as possible. Only one team member could work at a time no transitioning to the next station until the first was finished. Teams could split the total reps any way they wanted.

Mick & Ben - 10:19

Matt & Jim - 11:53

Aaron, Matt & Tim - 12:36

The trio added 25 burpees at the beginning and end an extra 25 push ups and lap with the sled.

Nice work everyone

From 10-2 the FC hosted its first Judo Clinic. With out question our first clinic was a success. Check out our Facebook page for some great photos of show. If you look closely there are a few pics of me getting throw on my head. Nick Wolak his students and participants did a great job. Thanks everyone.

Looking forward to seeing another good turn out tonight.

5:30 PM - CrossFit WOD

6:30 PM - CrossFit WOD

7:30 PM - Fundamentals of Fighting

8:30 PM - Yoga

Leader board 3.11.10

2010-03-11T21:12:00.002-05:00

We tried a modified version of Fran today we'll call it Ole Fran. Fran is considered one of the hardest WOD's CrossFit has. As Rxed Fran is a couplet of

21-15-9 rep rounds of

Thruster - 95/65 lbs ( Men's/Womens)

Pull Ups

Ole Fran

21-15-9

Thruster

Ring Rows

Justin-7:50

Jeff -3:34

Joelle-6:07

Justin H. 4:06

Mick - 5:28

Kandi - 4:31

Seth - didnt get an official time somewhere in the 7 minute range

James -9:30 *

James did the work out with full pull ups and an 85lb thruster. This was not James best performance but it was easily his best effort. He wanted to quit and almost did then went back at it and finished and thats what its about. Then he stayed a round for Fight Club, little mutant.

Even more famous

2010-03-11T08:32:00.002-05:00

This past weekend Jeff, Dr. Jim and myself got to be part of one of the coolest sporting events I have ever experienced. The 2010 CrossFit Games Ohio Sectional showcased everyone from elite CrossFit athletes working to make it to Aromas ( National event this summer) to beginners with 2 months experience. The energy, community, venue and execution were awesome. We even got a 3,2,1 go! from Arnold. Check out the video below courtesy of the CrossFit main site. If you look you can see me a few times. I'm the guy judging in the Yellow shirt and addidas shorts ( Yah I know that really narrows it down for you)

Ohio Sectional Highlights

http://media.crossfit.com/cf-video/Games2010_ArnoldSectionalHighlights.mov

The Central East Regional Games will also be held in Logan, Ohio on May 8th & 9th. If you would like to attend or volunteer you can register at the link below and let me know.

http://games2010.crossfit.com/qualifiers/

I am working with other local CrossFit Affiliates to organize a similar event sometime in April, more details will be coming soon, so get ready.

See you at the FC!

Leader board 3/10/10

2010-03-10T20:35:00.002-05:00

What an awesome night. Great effort by everyone. I'm really happy with everyones effort and performance. Here's todays WOD, if you don't know what the abbreviations are get to Fit Club and learn.

"Christine"

3 rounds for time

SDLHP - 50

Deadlift - 12

Box Jump - 21

Kim - 14:21

Toby - 11:56

Sara D. -11:14

Alexa - 9:47

Tom - 14:59

James - 11:54

Jeff - 11:40

Matt - 13:50

Tim - 15:23

Mike - 11:48

Aaron - 12:20

Doc - 14:10

Rachel C - 10:10

Seth - 14:37

Strength is for everyone, strength is commitment

2010-03-10T12:27:00.003-05:00

Your strength, fitness & performance are worth earning: they'll enhance your quality of life and they'll underscore your strength of character. All strength flows from commitment. The commitment to build it, the commitment to own it, the commitment to make it a part of yourself. Strength is important. From a physical perspective it helps you prevent injury and perform better at athletics and life. Mental strength or toughness is a trait of successful people in any endeavor. I have found no better way to prepare myself for the challenges life throws my way than to repeatedly push my limits in the gym. I can get into the science of it all but the bottom line is when you "go there", when you want to quit and you don't, when everything in your body and mind says this is impossible and you push through it you get stronger physically and mentally. Do what you think you cant and all of the sudden it becomes a lot easier to apply it to other things in your life - loose a little weight, eat better, quit smoking, be a better friend, parent, spouse, team member etc. That strength is translatable to your whole life. So when we say we train for life we mean it in every sense. When you spend an hour a day with an "I cant be stopped" mind set the world is a new place. Things quit happening to you and you start making things happen.

Our training sessions are hard. We scale them so they meet you where you are but anyway you cut it this is hard work. The more frequently you do them the faster you will recover and reach your goals. I'd like to say they will get easier and while at first it will, the truth is as soon as it gets easier we're gonna kick it up a notch. But it is worth it if you want to get in the best physical and mental shape of your life.

So this is a commitment. It's a commitment of your time, energy and will. It's a commitment to enhancing your life. It's commitment to yourself and the people that matter to you. And it's a commitment from us to you. Make a commitment to a program of action not one of opportunity and you will see immeasurable improvements in your life.

Your commitment will further feed your strength and fitness, and they, in turn, will feed your commitment.

If you commit to yourself, we'll commit right back to you. If you fall down, if you stumble or struggle or need a little support, we'll reach out to you and help get you back on track. There are forces within and without who are trying to keep from reaching your potential.

Fight back. If you commit, we'll help you.

Leader board 3/9/10

2010-03-09T21:49:00.002-05:00

3rds for time

Wallball- 30

Swing - 20

Pull Ups - 10

Justin H. - 10:54

Mick - 10:32

Alexa- 12:09

Jeff - 7:34

Ben - 10:40

Seth - 10:29

Great Job Everyone!

Spring is Here

2010-03-08T22:16:00.004-05:00

Spring is here and we're loving it. We started tonight off at 6:30 running some 400's outside and moved inside for the WOD. At 7:30 the Fundamentals class got a treat as Ricardo stopped in . Then Kandi helped relax everyone with some yoga and an ass kicking. Great job everyone. See you Tuesday.

6:30 CrossFit WOD

7:30 Fight Club

8:30 Groudwise

3.8.10 Leaderboard

2 rds for time

Swing - 50

OH Squat - 15

Swing -50

Sit Up - 15

James 9:12

Jeff 9:28

Mike 9:24

Tom 9:30

Mick 8:35

Kim 10:48

Jim 10:36

Justin H. 11:15

Stacy 9:44

Patrick 11:10

Melissa 10:52

Simon 11:52

Arnold Recap

2010-03-08T11:44:00.004-05:00

What a great weekend at the Arnold Classic Sports Festival! We spent all day Saturday checking out all the events and exhibits. While I really could have done with out all the fluff the Martial Arts tourney, gymnastics and olympic lifting event were great. The highlight for me was watching my kids at the CrossFit Kids booth and setting up and helping judge the CrossFit Games Sectional. Mitchell Turned in a :54 obstacle course time and did 9 pull ups for the Marines, Ellie did a 1:12 on the O course and learned that people look stupid when they are orange.

If you didn't get a chance to check out the CrossFit Sectional competition on Sunday you really missed a cool event. Doug Chapman of HyperFit and the whole team at Rogue Fitness and all the volunteers did a great job. A special Thanks to FC members James Hale and Jeff Fisher for spending countless hours at the event making sure we were represented and things went smoothly.

I learned a ton of stuff I cant wait to bring to our work outs so get ready, we're gonna get some!

2010-03-06T08:03:00.001-05:00

Failure is not an option. Everyone has to succeed.
Arnold Schwarzenegger
Team WOD Saturday 9 AM. We'll be at the Arnold all day

2010-03-05T13:25:00.001-05:00

Were linked check it out
http://www.crossfit.com/cf-affiliates/
See you tonight @ 6:30

Great News and Wednesdays results

2010-03-04T12:02:00.002-05:00

Great news everyone. Fit Club is now Columbus' newest CrossFit affiliate. It has taken a lot of hard work from lots of people who will be having WOD's named in their honor starting next week. The name of the gym and the club is still Fit Club and the web address is the same (www.ohiofitclub.com). We will be known in CrossFit as CrossFit 614.

"Sara Connor"

Complete all reps of each exercise before moving to the next. record your time to comments.

Front Squat - 21

Double Under - 7

Push Ups - 42

Sit Ups - 70

Ring Rows - 42

Double Under - 7

Front Squat - 21

Kim - 10:30

Toby 10:57

Sara D -10:40

Stacy -13:08

Joe - 12:42

Jim - 9:54

Mick - 12:11

Tom - 13:32

Justin H -12:31

James - 8:45

Rachel - 13:00 with broken foot

Aaron 8:22

Nathaniel -15:00

Matt 9:20

Justin D 10:13

Beware, the Predator is coming Friday.

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

Were even more famous now.

2010-03-03T10:48:00.002-05:00

Check us out in the Lantern They got the web address wrong but any publicity is good publicity.

Got some fun stuff planned for tonight. Hope to see you at the FC.

6:30 HIT with Mitch

7:30 Yoga with Kandi

Come on... Come on! Do it! Do it! Come on. Come on! Kill me! I'm here! Kill me! I'm here! Kill me! Come on! Kill me! I'm here! Come on! Do it now! Kill me!

-Dutch from Predator

Welcome to Arnold Week

2010-03-01T21:19:00.003-05:00

This is the week of the Arnold Sports Festival. In celebration this weeks program will have a little flavor inspired by the Govenator. I started really working out when I was 15, my first gym was full of a lot of broken equipment in on old racquetball court. I would read all the muscle mags and think if Arnold did it I'll do it then I'll be that big and strong. Since those days I have learned a lot. I'm not the biggest fan of body building contests mostly because its not really objective. It's a beauty contest and beauty is in the eye of the beholder. Arnold was a little different. He was so dominant that he made the subjective objective. There was little dispute he was the best bodybuilder in the world and he would outwork everyone. From a CrossFit perspective many of the exercises that comprised his work outs have little function. While I definitely do not think bicep curls and crunches are very functional I would like to add Arnold also did the functional stuff ( squats, dead lifts, presses, chins, dips etc) and intensity was never lacking, he just added in some curls and other non functional stuff.

So in celebration of the fitness world converging on the 614 we are going to be throwing out some of Arnold's best quotes (post your favorites to comments or your facebook status), favorite exercises and adding in a little bit of the non functional stuff. Check out what we did tonight.

"Conan"

3 rounds of 21-14-7 reps.

Finish every round with one lap around the gym on the wheel of pain.

Floor Press

Barbell Row

Ball Slam

Mitch - 8:15

Jeff - 5:47

Tom - 6:55

Mick - 6:23

Justin - 6:45

Jim - 7:19

Patrick - 7:56

Kim - 6:42

Stacy - 7:11

Zack 6:54

Ryan 5:53

Nice work everyone.

Team Saturday results

2010-03-01T10:54:00.001-05:00

Team Saturday was a lot of fun. Kim posted a lot of great pictures on the facebook page. Teams of two alternated 45 second work and rest intervals of the following

"Commando"

3 rounds 1 min rest between rounds. Score is total points for all rounds

Sandbag Stair Carry- 1 pt = 1 flight

Ball Slam - 1 pt= 1 rep

Thruster - 1 pt= 1 rep

Ring Row - 1 pt=1 rep

James & Mick - 351

Jim & Mike - 312

Kandi & Kim - 249

Dustin & Matt - 406

Justin & Aaron - 328

Julia stayed and helped loosen everyone up with some yoga and a few other stayed for open gym for some grappling and sparring.

Leader board 2/25/10

2010-02-25T21:40:00.004-05:00

3 rounds for time

Clean & Press - 10,8,6

Squats - 20

Plank :30

Jeff -6:48

Sara - 7:34

Patrick - 4:50 **

Mick - 5:01

Ben -4:30

Paul- 4:35

Yes we did cleans 2 days in a row and everyone lived.

Leader board 2/24/10

2010-02-24T20:28:00.002-05:00

Today was a great one, lets name it. Post naming ideas to comments.

3- 3 Minute AMRAP rounds, 1 minute rest between rounds.

A. Power Clean - 5

B. Push Ups - 20

C 1. Double Unders - 10

C2. Tuck Jumps - 20

Record weight and total number of rounds for al 9 minutes of work

Kim - 45, 4 rds 3 pc's

Jeff - 95, 4 rds 3pc

Mitch - 145, 6 rds 4 pcs

Mick - 85, 4 rds

Jim - 85, 3 rds 6 push ups

Lynn - 90 lb DL

Justin - 95, 4 rds

Nathaniel - 95 lbs, 3 rds

Matt - 95, 6 rds

Timothy - 95 , 6 rds

Dustin - 95, 6rds

Dane -40 4 rds, 10 push ups

Chris - 45 2 rds 20 push ups

Aaron - 95 6rd

Nice work everyone!

Leader Board 2/22/10

2010-02-22T21:20:00.002-05:00

We did some heavy lifting today and some people set some personal records (hey what do you know this stuff works).

CrossFit Total

Back Squat/Overhead Press/Deadlift

Record max effort on the following lifts

Kim - 115/65/115

Jeff - 245/135/300 (PR)

Patrick - 135/115/145

Ben - 175/145/185

Bret - X/135/245

Mike - 185/135/295 (PR)

Mitch - 335/200/435

Great job everyone see you Tuesday.

Wanna Fight!

2010-02-18T14:20:00.003-05:00

A lot of great comments on my last post regarding why. Take some time think about your why and post it, talk some trash, put it out there and make it happen.

The Greatest

Time to go make some snowballs, see you at the fight.

FIT 6:30

Fight Club 7:30

Why?

2010-02-16T10:02:00.005-05:00

A lot of what I write in this blog and talk to people about is what to do. Do this, get that, you tell me what that is and I create a what to do program. Logically this works, the problem is people dont often get into why, so when things get tough (schedules change, weather cancels things, we get busy, sick, etc) the whole plan (the what) goes to shit. A really great plan is just that a plan. For the plan to lead to results the person it is planned for has to take action and follow it. Regardless of the endeavor people won't follow a plan unless they understand why they are following it. Losing weight, making money,looking great, self defense, safety, inner peace, strength, speed, power, etc are not whys they are results that come from the pursuit of the why. Defining your personal why with regard to your health and fitness is the first real step toward your success because knowing that why will get you out of bed in the morning, push you through another technique,rep,set,round or pose. Knowing the why will make it immeasurably easier to do the what.

I'm not sure about your why (but I want to know so please post to comments) but I know mine.

Why I do this? I train because I love it. I love the feeling I get from doing something really hard. I love the physical feeling I get during the activity. I love the mental focus I get when I eat real food and I love knowing I can eat really bad food and burn it off in an instant. I love knowing I can control my health by eating and doing things I like. I love the clarity of purpose and independence it gives my life. Moving better, bolder, more freely, stronger, quicker, balanced, and pain free improves you physically, mentally and emotionally. Helping people do that makes my day/week/month/year. I love the feeling I get when someone accomplished something really great to them (gold medal, pull up, 3 classes in a week, see their shoes). I train personally and professionally for the same reasons, to help myself and friends get more out of their life. I employ CrossFit methods because I have found it yields the best results in the least amount of time and I really like the group of people that are willing to do the same.

If it's important do it everyday - Dan Gable

Your fitness is important. It is important to you physically, mentally and emotionally. Your attitude,relationships, career and health will dramatically improve alongside your fitness. So do something everyday to build and maintain it but first figure out why.

Its on! FC Snowball Fight 2.0

2010-02-15T22:12:00.002-05:00

We're going to give everyone a little more notice. This time its going to go down Thursday February 18 at 5:30 on the High Street side of the building. Tell some friends and lets get a good turn out.

Classes cancelled again 2/15/10 - Enjoy the rest

2010-02-15T14:40:00.002-05:00

Todays WOD

Big Gulp

15 Minute AMRAP

Front Squat - 7 reps

Burpee - 14 Reps

Kim - 45lbs - 6 rounds

Patrick - 65lbs - 4 Rounds

Leader Board 2/13/10

2010-02-15T11:47:00.002-05:00

The St. Valentines Day Eve Massacre

Team Saturday was another great work out. For those that completed the work out you have James to thank or hunt down (he is available to punch tonight at 7:30 PM). Below are the results.

The Hulk 3 rounds

Teams of two work at each station for 90 seconds, one team member can work at a time. Total reps for both team members are recorded as a point. Only the highest round total is recorded.

:90 Bag Drag - 170lb/100lb x 50' - Each 50' counts as a point

:90 Ball Slam - 15lb/10lb - Each rep is a point

:90 Ring Row - Each rep is a point

:90 Tuck Jump - Each rep is a point

:90 Push Up - Each rep is a point

1 Minute Rest between rounds

Jim & Mick - 166 pts

Jane & Megan - 98 pts

James - 188 pts

Terry (:45/station) - 73 pts

Get on the board! FIT tonight at 5:30 & 6:30, Fundamentals of Fighting (FOF) @ 7:30 and Yoga @ 8:30.

2010-02-10T23:08:00.001-05:00

Wanna Fight? Join us for the city's biggest snowball fight in Columbus. Thursday February 11, 2011 5:ish
We are all going to meet on the High Street side of the gym and unleash frozen chaos on the city. Remember the first rule of Fit Club is you DO talk about Fit Club.

2010-02-10T20:26:00.001-05:00

Leaderboard 2.10.10
5 rds for time
Deadlift-7
Burpees-14
Sit ups-21
James 6rds 155 12:50
Aaron 5rds 185 11:41
Matt 5rds 185 11:57
Mick 5rds 135 12:35
Rachel 5rds 95 12:56
Mike 5rds 135 15:02
Doc 5rds 155 15:38
Kim 4.5 rds 11:40
Stephanie 4 rds 12:00

Go to Fit Club!

2010-02-10T15:49:00.002-05:00

Classes are on tonight!

5:30 & 6:30 HIT

7:30 Yoga

Come to class tonight so you can be one of the first to find out about a special surprise event.

2010-02-09T11:00:00.001-05:00

All FC activities are canceled for February 9th 2010 stay warm, drive safe and do some pushups

Leader Board 2/8/10

2010-02-08T20:42:00.002-05:00

No Squats
15 Minute AMRAP

OH Walking Lunge - 90'

Push Press - 5

Double Under -10

James C. - 35/135 4 rds

Ben - 35/95 - 4 rds

Jeff - 35/95 - 4 rds

Patrick - 20/45 - 4 rds

Terry - 10/65 - 4 rds

JP - 20/45 - 4rds

Kim - 0/50 - 4 rds

Record max rounds to comments, partials dont count

2/6/10 All FC Activities Cancelled

2010-02-06T07:33:00.002-05:00

Due to weather Team Saturday, open gym and the work day are cancelled. Stay warm and be safe. Try this for fun.

Shovel Race

3 Rounds for time

Shovel a 25' x 50' section of snow

Shoveling is similar to a deadlift. Remember mid line stability and bend at your knees.

Post your time to comments.

2/5/10 Classes Canceled due to weather

2010-02-05T12:25:00.003-05:00

Classes are cancelled for the rest of the day, Stay tuned to the blog for more updates on future classes, times and cancelations. A lot of us are going to the OSU vs Michigan wrestling meet tonight. The match is at St Johns Arena and starts at 7:00 PM. Join us to watch the Buckeyes eat some wolverine meat.

Leader Board 2/5/10

3 Rounds AFAP

Overhead Squat - 5 reps

Burpees - 10 reps

Toby - 45 lbs - 3:15

Patrick - 45 lbs - 3:57, he's back

Kim - 20 lbs - 4:16

Leader Board 2/3/10

2010-02-03T20:04:00.002-05:00

3 rounds for time

Clean & Press 10 reps

Sit Ups - 20 reps

Rachel - 50 lbs 4:12

James - 85 lbs 4:18

Jeff - 95 lbs 4:45

Mitch - 135 lbs 5:15

Mike - 85 lbs - 5:18

Mick -95 lbs - 5:44

Dr. Jim - 95 lbs - 5:53

Sara - 45 lbs - 6:40

Toby - 45 lbs - 7:29

Kim - 45 lbs 7:31

Patrick- 45 lbs - 8:00 coming off of back injury

Leader board 1/29/10

2010-01-29T19:47:00.002-05:00

3 Rounds Max Reps

Ring Push Ups

Ring Rows

Record all reps as one total

Kim - 80 reps

Toby - 57 reps

Patrick - 50 reps

Rachel - 118 reps (modified)

Mike - 88 reps (modified)

Leader board 1/27/10

2010-01-27T20:01:00.003-05:00

Explode

3 Rounds AFAP, 1 min rest between rounds

Walking Lunge - 80'

Broad Jump - 160'

Sprint - 320'

Post your fastest round to comments

Mick - 2:14

Jolli - 2:23

James H. - 2:26

Patrick - 2:27

Chris - 2:33

Kim 2:33

Rachel - 2:35 and personal record on the Jerk- 95lbs

Mike - 3:15

Leaderboard from 1/26

2010-01-26T20:37:00.002-05:00

Evil 8 Barbell Complex - Thanks Justin

3 Round AFAP

Complete 5 reps of each barbell exercises with out letting go of the bar. Clock starts when the bar leaves the ground and stops when it returns after the last rep.

Deadlift, Stiff Leg Deadlift, Barbell Row, Clean, Front Squat, Push Press, Back Squat, Good Morning

Jeff - 75 lbs - 6:25 (4 rounds)

Sara - 30 lbs - 4:49

Mike - 65 lbs - 8:47

For those playing along at home post your time to comments

Tip #4 No more excuses

2010-01-26T16:08:00.003-05:00

I could go on all day about this one but I cant really say it any beter than this video. Click the link below and enjoy then look at our schedule, throw the excuses aside and come to class.

No Excuses

Leaderboard from 1/25

2010-01-25T15:47:00.005-05:00

Below are the top finishers for 1/25/10

21-15-9 rep rounds of

Thrusters and Ring Rows - the clock starts when the barbell leaves the ground and stops when you finish your last ring row

Mitch - 65lbs - 3:08

Rachel - 30 lbs -4:02

Kim -30 lbs- 4:08

Jeff -65 lbs- 4:27

Ben - 65lbs - 5:09

Tristan - 95lbs - 6:47

Justin - 95lbs - 7:02

Great work everyone. Folks at home try this work out and post your time to the comments, you can substitute inverted rows with a barbell for ring rows if you are stuck in a gym with out rings.

Go To FIT CLUB- Team Saturday

2010-01-15T07:58:00.003-05:00

"The way to get started is to quit talking and begin doing" - Walt Disney

What is Team Saturday?

It's like a team building activity or Survivor Immunity Challenge with fitness and friends. If your really fit this is the place to prove it, if not thats OK its also the place to improve it with quality instruction and hard work.

Everyone will go through a group warm up, split into teams and assigned fun and challenging work outs. Teams will be based on member preference and abilities. All movements will be scaled so that they are an appropriate challenge for all team members. You can do this!

Why should I come?

First, its F.U.N.N. (Functional Understanding Not Necessary). Second, working in teams will encourage you to work a little harder and get great results. We all push a little harder when someone next to us is working hard and you will push even harder when things turn competitive. Quite simply hard work gets results, the harder you work the quicker and better your results. Third, a group of people will not only push you hard but help hold you accountable. We all miss appointments with ourselves but rarely do we miss with other people. So find some friends, come make some new ones and come work out this Saturday from 9-10 AM. We have open gym afterwords from 10-12 so if you have anything left in the tank you can do some work on your own.

I look forward to seeing you this Saturday.

Work works,lets do some.

Mitch

12:30 Powerflow Yoga canceled for today.

2010-01-11T08:52:00.002-05:00

The 12:30 Powerflow Yoga Class for today is canceled due to instructor illness. Hope you feel better soon Julia. Tonight's 8:30 Yoga class is still on.

2010-01-07T20:52:00.002-05:00

Friday mornings 6 & 10 AM FIT class is canceled due to weather and road conditions.

Classes Cancelled 1.7.10

2010-01-07T12:37:00.002-05:00

Due to weather all classes for Thursday, January 7th are canceled. Stay tuned for more updates and be safe. Drive safe and take advantage of the challenge the weather has presented. Get outside and have some fun.

Tip #3 for the New Year

2009-12-29T14:36:00.002-05:00

I hope the holidays have been kind to your health and fitness pursuits. This time of year is full of a lot of distractions. It seems like there is an endless supply of good food that isn't so good for you, most gyms are starting to get overcrowded and personal time gets a little tighter. To keep your diet on track over the next week try consuming more water. Drink a glass first thing in the morning and keep it up all day. Drinking water is a healthy action and doing something healthy through out the day will keep you focused on your health and feeling full. When the gym is too crowded for your tastes try coming to the FC. You'll get a good work out, support and quality instruction. If time is getting away from you try the work out below. It's quick and only requires you and a timer.

Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest for each exercise. Perform as many reps during the work period as you can. rest 1 minute between exercises.

Squats

Push Ups

Burpees

Sit Ups

Happy Festivus and Tip #2

2009-12-24T12:08:00.004-05:00

In honor of the holiday season and my favorite Seinfeld episode of all time I give you the following rant Frank Costanza style. This should highlight and clear up some more myths going on in the fitness industry. Follow this link for more info on Festivus

The Airing of Greivances - FC Style

"I got a lot of problems with you people!"

Fitness & Bodybuilding Magazines - I've got serious problems with you people, probably too many to mention but here are a few. You give bad advise and state it's from experts or "studies". They may be fitness marketing experts or experts at writing articles or using steroids but they give bad advise especially considering most of their readers fitness. All your "do this and look like that" statements are total BS and can't be supported by any facts. I was recently looking through a copy of one and came across an article on kettlebells. The author had some alphabet soup after his name and talked about the benefits of kettlebells and went on to illustrate how to use them. From A-Z he was wrong. The pictures of the skinny bare chested model performing the exercises with his rubber coated toy showed poor and dangerous form. It was clear the model hasn't and doesn't do the exercises, the author doesn't know how to teach them and the editor of the magazine doesn't have a clue or care if they publish junk. But I'm sure they got a lot of money for the turbo extreme nitro super supplement advertisment on the other page.
TV Infomercial Fitness Programs. P90X, Bowflex, Insanity, Ab rocket and any other program or cheap piece of equipment advertised on TV that promises hard core, extreme fitness and athletic conditioning all wrapped up neatly in a guaranteed time period. I'm not going to say these programs don't have some value (but not close to the 39.99/month they sell for) or work to a certain degree. Weight loss is pretty simple burn more calories than you consume and you will lose weight. So if your typical diet and activity plan consists of eating cheetos at 2 AM while watching informercials any improvement to your diet followed by getting up off the couch quicker will lead to weight loss. Being a trainer to movie stars does not mean your good or your "techniques" will work on regular people, give me a client with a million dollar paycheck contingent on some results and I'll show you a person that will work out everyday. Save some money and floor space and buy a good diet book. I recommend the following Enter the Zone by Barry Sears and The Paleo Diet by Loren Cordain. As far as burning calories give us a call I promise not to subject you to power rod technology or extreme anything just good hard work that will make you more fit.

This all brings me to tip #2 Stop looking for the perfect solution or magic bullet and do some work. The same type of work that made you good at anything will make you fit. Nothing fancy just the basic movements your body was built to do at various intensity levels. It's not easy and wont sell magazines, DVDs or new equipment but it works.

Festivus Feats of Strength - FC Style

Max rounds in 10 minutes

12- Push Ups

25 - Sit Ups

9 - Burpees

Holiday Schedule Updates

2009-12-18T16:29:00.002-05:00

We will be following the posted schedule on the right with the following adjustments:

No classes 12/24/09 or 12/31/09. We will start a new schedule on January 4th, 2009.

Some tips for new year. #1 get started!

2009-12-16T10:09:00.006-05:00

As 2009 comes to a close and 2010 begins one of the most common new years resolutions is to get in shape, lose weight etc. Over the past 16 years in the fitness industry I have seen a lot of different strategies toward this goal. What will follow in the next few weeks are some myths and realities about health and fitness along with tips on what works and what doesn't.

Myth #1

I'll join a gym and that will motivate me to get in shape.

Reality

Most people are motivated by a meaningful goal along with consistent reinforcement of the actions required to obtain that goal. These aren't really part of the typical gym experience. A good trainer/coach and a fun group of people are far more supportive toward achieving your goals than a shiny new Globo Gym or some new piece of equipment that will likely become a clothes hanger. The fitness consultant/sales person/front desk jockey wont tell you this but the fitness club industry is based on the idea that if 100 people buy a membership only about 20 will use it after the first 30 days. Of the remaining 80 most will continue to pay (because they are contractually obligated or intend on going tomorrow or the next day or when insert excuse here is over. This is why the club is willing to offer such low rates, they know you'll pay for far more than you'll take. Try and get them to guarantee results in writing, they wont and can't because doing so would cost them too much. They would have to hire and train more qualified staff, spend less money on shiny new toys (that are more about selling memberships than getting fit) and they would have to raise the rate.

Tip #1

Nothing has ever been accomplished with intentions. Results require action. Take it! Don't wait for insert excuse here. Your body and mind are built to be most productive when you are moving regularly. Before you spend money on a membership find someone (preferably a professional, mmm I think I know a few) that can help you set some goals, create a strategy to accomplish them and take some accountability for your success. Next find an environment that is supportive of your goals (mmm I think I know of such a place) and go there as often as possible.

If your looking for some help FIT CLUB is building a community of people committed to getting into the best shape of their lives and having a blast in the process.

Fit Club gets a new home

2009-12-01T11:44:00.005-05:00

Thats right you heard it FIT CLUB officially has a new home. The address is 15 West Cherry Street. The building is located on the Northwest corner of Main and High. It's the big building with the Salon Lofts billboard. We are on the second floor with 3,700 square feet of awesome space with lots of fun stuff to do. We will have a limited class schedule (see schedule to the right) and will have a full days worth of fitness, yoga and martial arts classes posted shortly. So look over the schedule, show up , do work and get fit.

View from Cherry Street Walk in the door and up to the second floor.

View from High Street. Park here.