Crossfit Legacy LLC

Is it possible to go from “flab to fab” in record time? It depends. One thing we do know, however, is that the “biggest losers” are only the people who don’t give CrossFit a fair trial!

As you just learned, you can start from any point regardless of your current condition. Improvements are only a few weeks away from today, but they’ll never come if you choose to be one of the “biggest losers” who don’t join the friendly, like-minded, fun community at CrossFit Legacy. Give me a call and take the first step along your new journey toward fitness: Brian Yoak: 330-289-9602

        

From Special Guest Blogger:

“It’s Never Too Late to Start a CrossFit Program”

On May 6, 2011, I got a phone call from my doctor that shook me to my core.

“Mr. Zimmerman, if you don’t completely change your lifestyle—starting right this moment—I would be surprised if you live another ten years.”

At the moment that call came in on my cell I was eating my favorite dinner at Carl and Jeannie’s house. Steak, loaded baked potato, salad, Bass Ale and a glass of whiskey on the rocks.

When I ended the call, I must have been white as a sheet because Carl immediately asked me what had happened. I told him that my doctor had informed me that my blood pressure was through the roof, my cholesterol was 327 and my liver enzymes were off the chart. I was 48 years old at the time.

I quit drinking on the spot and pushed the steak away. Carl and Jeannie completely understood. We all wanted me to live past 58!

During the next three months, I started eating healthy and began exercising daily. I bought a pretty cool home workout system called “The Rack” and built myself up enough to where I could try CrossFit.

Please understand that this was the first exercise I had done since I left the Army at 22 years old. That’s 26 years of doing… nothing!

I began shedding weight and dropped three pants sizes. I had more energy and focus than I could ever remember having. I felt (and looked) really good!

I returned to the doctor in August to see if my numbers had improved.

They weighed me and drew blood. I sat in the examining room on pins and needles waiting for the results… I wanted to live!!!

The doctor walked in with his head down; he was reading my chart.

He looked up and shook his head… but then he smiled! I’ll never, ever forget his words…

“Scott, we don’t keep ‘records’ in this office, but if we did, you broke them all! I don’t know what you did since your last visit, but this is nothing short of amazing. You dropped 11 pounds, your blood pressure is perfect and your cholesterol plummeted from 327 to 178. I’ve never seen anything like this!”

The cherry on the sundae came a few days later when I also learned that my liver enzymes had also returned to the normal range. I hadn’t caused permanent damage from excessive drinking!

Now, here’s the weird twist…

A couple months later, I found myself falling back into some old habits (but nowhere near as bad as I used to be). While I wasn’t eating any fried or fast foods, I wasn’t dieting as strictly as I could. I was drinking a few beers now and again, but hadn’t touched the hard stuff. The worst decision I made was I quit exercising regularly!

I was feeling tired and depressed.

Fortunately, my good friend, Ed Nowlan, sat me down and helped me see how my poor decision making was negatively impacting all areas of my life. I decided—on the spot—to rejoin CrossFit and to attend four workouts each week.

Being smart about my own weaknesses, I asked Ed to swing by and pick me up each morning at 5:45a.m. to ensure I’d be awake and ready to go. He did!

After two weeks of his help, I started waking up bright and early on my own and began meeting him at CrossFit Legacy.

Today marks a full month since I’ve returned to CrossFit. I’ve not missed a single workout and I feel GREAT!

This coming June, I’ll turn the “Big 5-0”. I expect to be down another pants size by then and I’ll be ready for my next doctor’s appointment.

While I’m nowhere close to doing all the workouts as prescribed, I’m really proud of myself for showing up each morning and giving it all I’ve got. I’m realistic enough to know that 26 years of inactivity atrophied my muscles and nearly ruined my cardio-vascular system, but I’m rebuilding slowly and surely!

Please tell all your family and friends that it’s never too late to start a journey back to wellness and fitness!

A special thanks to our excellent coach, Brian Yoak, my buddy Ed Nowlan and to all my new friends at CrossFit Legacy “6:00a.m. Early Birds” for never judging my struggling workouts, but for making me feel welcomed just the way I am!!!!

p.s.: Everyone at CrossFit will be invited to my 58^th birthday party, because that’s the day when I’ll be living in “bonus time” from then on!

        

I am not going to tell you how to control yours, but I am going to admit that I have one….I have a huge EGO.

I let it control me and my thoughts for a lot of years.   I was insecure all the time about what people thought about me, or my effort, or my results…in life and in sport.

I would always talk about myself when I got nervous, because talking about me was easy and I felt better, sooooo, why not continue?

Then I learned something about people, from a guy named Zig Ziglar, and he said, “No one cares how much you know, until they know how much you care.”

What did I know?  I didn’t know anything about anyone else, I never let them talk.  People quickly realized, I knew ALL about me, and they didn’t care.

In sports, I would obsess over baseball statistics, and sulk for  hours because I had a bad game, or made an error, or made the last out on a ball I absolutely crushed, but hit it right at someone.  None of the talking or obsessing changed me at all or made me a better ball player, but I didn’t know that, I thought it made me “feel” better.

My dad asked me one time, after I made the last out of a baseball game in which I was particularily disappointed.   The pitcher was ahead in the count 0-2, and he threw me a curve ball, I kept my weight back, waited on the pitch, and hit a laser beam right at the short stop that he jumped 10 feet in the air(not really–but he jumped) and caught for the last out.   As I walked away from the game and seeing I was upset, he asked me, “did you do your best?”  I replied, “yes, I did what  you taught me to do.”  My dad said, “Then keep you head high, and keep hitting the ball hard.”

So, with all that said, what is the take away regarding life and sport?

1.  Get to know people–ask about them, find out what makes them who they are, and accept them exactly the way they are.

2.  Give your best effort, and be proud of that, regardless of outcome.

People became a lot more fun and interesting when I shut up and let them talk and got to know them.  Friendships formed and they impacted my life, more than I ever thought possible.

Stats became less important and effort became the goal.

I eventually stopped playing collegiate sports, but I found CrossFit years later.

I could obsess of my FRAN time, or my Snatch Weight, or whatever named workout that I could perform, but although time is important, I learned effort was key.  I may lose every WOD for a week, but if I give my best effort, then I should hold my head high and walk away from the gym a better CrossFitter.

Do I still have an EGO?  Hell yes.

Does it control me?  Not like it used to.

It still exists and at times comes out in other ways, but that is another blog post.

Are their EGO’s at CrossFit Legacy?  Yes, we are human and flawed,  but together, as a family, as a community(that is welcoming and friendly) we are helping each other see that our EFFORT and COMMITMENT are what sets us apart and draws us together, not our ego.

Chose to be part of a community that wants to see your get better in every aspect of life.

        

Competition…

Some people avoid it; others thrive in it.

I spent over a decade competing personally in recreational and collegiate sports. After college, I made caring for injured competitors my occupation.

Today, I train and coach athletes, as well as organize competitive events.

During my experience competing I have learned a few things about “sport/competition”:

First and foremost, sports are fun (and so is competing).  Sure, there are times when nerves are on edge and losing is never the goal, but the striving and the effort and focus take us to a place that we don’t always find during our everyday lives.

I remember going to baseball games and even though we would play the best of the best in the country, every game was a test and it was fun to play those games with my friends.

CrossFit is like that too.  Sometimes our daily dose of CrossFit is the hardest workout on the planet, but we are with our friends and we compete against them (but mostly against ourselves). Win or lose; we are all better for competing. Smiles and laughs abound when we realize we accomplished something together that we may not have done apart from one another.

Secondly, sport reveals character, but it does not build it!

I was once told by a wise man (Bob Starcher) that sport reveals our character. At first I only believed him because I respected him, but now I know it to be true because I have seen it firsthand. If you want to see what someone is like—who they are at their core and what they value—then push them to the brink of their limits and you will see exactly what that person is made of.

When Crossfitters are faced with 100 overhead squats (after already completing 300 reps in a workout), the athlete has a clear-cut choice: back down, let the bar sit on the ground and DNF (does not finish), or pick the damn bar up and put it over their head, and keep squatting until they’re done.  Seeing the pain and difficulty in their face, yet they keep moving and keep picking the bar up after several failed attempts demonstrates their commitment, determination, focus, and resiliency (qualities that rarely emerge in day-to-day living).

Lastly, sport and competition creates lasting bonds!

Who are your friends from high school or college? How often do you still interact with them?

I am still closest to those that I competed in sports with, both in high school and college.

I see the same thing in CrossFit. Pushing through a difficult workout day in and day out, even if for only an hour develops a commonality between people that binds them together.

I see it every day and every week at CrossFit Legacy.  People who would otherwise NEVER become friends start to share life, happiness, pain, joy and suffering. They support one another to get better, to not give up, to not give in, and never quit.

Is this something you want to be a part of?

Is this missing from your life?

One thing about our community is that we always have room for one more and each and every one of us is waiting to welcome you in!

Come join the fun and the family (and the fitness) at CrossFit Legacy!!!

        

At CrossFit Legacy, we like to have fun AND work hard.

All week long, our athletes push, and pull, and focus on each workout.

They never know what is going to pop up on the board each day, but they keep coming back to better themselves and the people around them.

Today was somewhat of a reward, or a chance to relax before the real work begin.

Crab Soccer!!!

After the dynamic warm up that we do each day, I pull out the bucket of balls that we use in the CrossFit Kids class and divided the teams into mostly equal parts.  Asking people if they remembered what that was, most people said, “yes.”

Interesting though, was the response.  No one wanted to get down and play, not because they couldn’t do it, but because there was some apprehension as to if they were allowed to have fun doing it.

Was this work or play?

The answer: PLAY

Learn and play new sports is a mantra of CrossFit, and today our folks had a blast PLAYING an old sport.  Smiles abounded and there was laughter and intensity. People were getting hit with balls and folks were diving on the floor trying to make a goal or stop of ball from getting in the goal.

They remembered, briefly, was it was like to play, like a kid, and  there wasn’t an unhappy person in the room.  They forgot their stress, struggles, and fears, and just PLAYED and had FUN.

Learn and play new sports.

And remember how much FUN it is to PLAY!

        

Coaching vs Cheerleading

        

Starting a New Year brings with it new comittments and I am doing just that.  This blog needs updated more, so that is my resolution.  Be more proactive for you guys and bring the discussion from not only Facebook, but also to the World Wide media of the Legacy blog.

So here goes….my thoughts for today…..

So, what sets this gym apart from the others in the area?

Of the 2,900 affiliates and pseudo CF gyms out there—why are we unique or better?

Lets look at a few of them.

1.  Longevity

–CrossFit Legacy was the 123rd affiliate in the world and I believe the 5th in Ohio.  This has allowed great access to CrossFit HQ and a closeness to the original design that Coach Glassman established as a way to build a successful affiliate and a thriving community.  His model, not the model of other affiliates, is what we have used to develop a commitment from and to our community.  We are committed more to the people that come through the doors, rather than the bottom line.

2. Experience

–The CrossFit Legacy training team consist of Brian Yoak, Travis Sholley, Chris Crawford, Lauren Birmingham, and Wilson Tang.   Combined in the training team is 25 years of CrossFit and sports Training experience that our athletes get on a regular basis.  Our trainers are college educated and successful in business and life. They are committed to continuing their CrossFit experience and each holds multiple CrossFit Certifications(CrossFit Kids, Olympic Lifting, Mobility, Rowing) and USAW Olympic Lifting Courses.  The coaches are excellent at communicating movements and skills to the athletes so that they are easy to understand and apply.  Every member of the team motivates in a different way, but each is effective and  helps you achieve the goals you set for yourself.  CrossFit Legacy coaches/trainers are committed to getting better themselves, as each trainer keeps the others accountable in movements and intensity.  We put ourselves through the same workouts and lifting sessions that you do.

3.  Results

–Since 2007 CrossFit Legacy has sent two athletes to the CrossFit Games, Charlie Dunifer(2009) and Dan Bailey(2011).  Crossfitters have lost thousands of pounds and lost  thousands of inches in their quest to be fitter and stronger.  Seeing women and men who were completely unable to do pull ups or squat properly  when they first entered and then a few months later, being able to knock out pull-ups and back squats is just as rewarding as seeing the fittest people in the world go head to head under the California sun.  Every day is a reward, and the athletes that come through the doors are the focus each and everyday.

4.  Community

–We have a blast at CrossFit Legacy.  We love to laugh and have fun.  We enjoy each others company and it is a pure joy to workout with our friends.   There is a diverse and eclectic blend of people that walk through the doors, and each person brings something unique to the environment.  There is support, cheering, accountability and life long friendships that have been built because of this thing called–CrossFit.  CrossFit Legacy also gives back.  We volunteer to pack boxes of food for “Feed My Staving Children” and we raise money for The Wounded Warrior Foundation, Infant Child Swimming, and the Special Operators Foundation

5.  Commitment to Excellence

–What CrossFit Legacy offers is not cheap and is not for everyone.  We believe that the training priniciples are for everyone, but each person much decide that this is something that you WANT to do.  CrossFit cannot be explained.  It must be experienced and lived.   What we do is not a FAD.  CrossFit is a lifestyle and we are committed to be as healthy and as fit as we can be.   We will not have a race to the bottom to attract customers.  You get what you pay for, and if you want cheap low rates and poor coaching, then there are places for you that offer that.  If you want a gym to commit to you when you are there, and even when you are not, then this is the place for you. Our athletes can be confident that our walls will never be over-run by those wanting to pay little or nothing for the professional and world class services  that we offer on a regular basis.

6. Programming

–Coach Glassman(CEO/Founder of CrossFit) said, “the magic is in the movements, the art is in the programming, the science is in the explanation…and the fun is in the community”

CrossFit Legacy athletes have the unique and rare opportunity in the programming.  The head trainer/owner and coach(Brian Yoak) has a 4 year degree in sport science and over a decade of training high school athletes and people in the physical therapy setting.   Four years of CrossFit programming experience(for CrossFit Games athletes and others) have given him the ability to know exactly how to combine movement combinations and workouts to maximize athlete potential.  Many athletes have come from others gyms or come in completely inexperienced and made amazing and fast gains in ability secondary to this opportunity that his experience has given them. Programming is an art. At times,  there will be some experimentation involved,  but the training knowledge amassed by the CrossFit Legacy team in unmatched in the area.  In addition he continues to program for Kate Rawlings, Charlie Dunifer, and assist David Stowe and Dan Bailey in technique, gaming, programming, and approach to CrossFit Games Training.

THE BEST IS NOT SEEN IN, COST TO JOIN, MEMBERSHIP RATES,  OR ONLINE POLLS.

THE  TRUE VALUE OF THE BEST IS SEEN IN ATHLETE RESULTS, COMMUNITY, PROFESSIONALISM,  COACHING EXPERIENCE, AND GYM ATMOSPHERE.

CHOOSE THE BEST

CHOOSE CROSSFIT LEGACY.

        

After Monday’s workout, A LOT of people were very tight and stiff, so a much needed benign strength movement and a good lung burner were programmed into the training cycle for Tuesday.

Midline stability is essential for the Front Squat and the better you can drive through a solid core, the better this lift will be for you.  There were some big numbers as Jen Ruther took home the title for crossfitter of the day(invented just for this post) as she bested a few of the  dudes in the gym on this day.   She moved some serious weight, and rowed with a determination to beat as many of the people as she could.

Well done.  In addition, she is now repping out 3-4 kipping pull ups in a row also.

**Jen entertaining on Saturday last week**

Workout of the Day

Front Squat…2 rep max

2×2x2×2x2

then….

8min Cap

Row 1,000m and in remaining time, get as many double unders as possible(if you can get up off the floor)

        

Monday brought a tough workout to the gym to begin the week.  You all can thank my son Ryan for this one as he noted the we should do a 21-15-9 workout, in reverse and with more reps.

So, 15-21-27 was the rep combination that I picked and the first two movements were pretty managable till one got to the DB Squat Snatch.  Imperative that the midline and legs remain strong and loose during this movement, but after the toes 2 bar, and box jumps, the final movement was more difficult that it seemed and many people struggled through the round of 27.

**CF Kids made a racecar for their game one day this week**

Workout of the Day

15-21-27

Toes 2 Bar

Box Jump

Single Arm DB Squat Snatch(45/25)