Thank you for choosing K3 CrossFit!

Transcription

1 Thank you for choosing K3 CrossFit! When you train at K3 CrossFit you will learn the fundamental skills of CrossFit. If there is a particular exercise you are struggling with we will work with you until you are comfortable jumping in with a class. You will gain/restore functionality to your life, and you will be surrounded by others who share your passion for staying healthy & fit! K3 CrossFit is not your typical big box gym where you sign up and then are left alone to navigate all the equipment unless you hire a trainer which can cost $ per month for once a week sessions! Each time you walk through our doors you will have the attention of one of our coaches, you are never left to figure it out on you own. What can you expect from being a member of K3 CrossFit? You can expect to: Have fun Learn how to properly and safely workout Make new friends Receive well educated training from a professional trainer. Improve athletic performance, physique and overall fitness level. What do we expect of you? We want you to come to class! Most CrossFitters workout 3-5 days per week. Leave the ego at the door, and KNOW YOUR LIMITS! It is most important to workout at your level. Come in with a good attitude, open mind, readiness to work hard and learn Constantly strive to improve Train consistently there is no magic pill, workout often and you will get fit. Represent our community with integrity and pride. We love what we do & we love our members! We have the school of thought that compares training to going to a tanning salon; Some trainers will try and kill you (metaphorically speaking) to show you how hard they can push you, in an attempt to make you feel you can t work this hard without them.but if you went to a tanning salon and they had the same philosophy and put you in their strongest tanning bed and left you there for an hour to show you how strong their beds are; your skin would be fried! Then you have to wait until it peels and heals before you can go back. We NEVER want you to feel like that! So in the beginning we will teach you correct form, smart training and take small steps thereby getting stronger and better! We want to build you up, not tear you down. What will class be like?

2 Each class lasts about one hour. You can typically expect a dynamic warm up, a strength move or technique practice followed by the WOD (Workout Of the Day) Your coaches will clearly explain the plan for the day, teach you proper technique for each exercise, and answer any questions you may have before class gets started. You will be working out with anywhere from 2 15 really fun people who are here to achieve their best effort. It is a group atmosphere where the motivation comes from wanting to do your best, competing against the other people in the class; all while cheering each other on. You will not find a more positive, encouraging, challenging workout experience anywhere else. Which membership is right for you? We offer multiple memberships for everyone: 12+ Workouts per month 3 per week - $75 Unlimited Package 6 per week - $135 Couples Package unlimited -$215 Family Package Unlimited -$255 Q: Why does CrossFit cost more than a big box gym? A: Most big box gyms sell you a membership, lock you in to a lengthy contract and send you on your way. Wait, you want some help???? Well now you have to sign up with their personal trainers and to meet with them just one day per week will cost you an additional $ a month at least! At CrossFit, you have a coach each and every time you walk through the door. That coach cares (truly cares) about your safety and success. You will have our undivided attention while you are here. You will NEVER see our coaches texting on their phone while they are supposed to be paying attention to YOU! When you break down the cost - $ per month, if you come to 3 classes per week that s 12 classes each month; $120 / 12 = $10.00 per session. If you can find a trainer that will give you over 27 years of experience, and the level of attention that we give you for $10 per session; we would love to meet them!

3 Your K3 CrossFit coaches: Zach Dowdy CrossFit level 1 coach Zach is one of our owners and loves helping coach and teach people about CrossFit and how it can change their lives, fitness levels, and paradigm of fitness and health. Zach is also an 8th grade teacher and has 7 years of High School coaching under his belt while leading a few teams to Regional championships and producing collegiate athletes. His passion is helping people achieve their goals whatever they may be. Zach s passion for training and attention to detail in designing workouts is only rivaled by his passion for seeing his clients succeed. J Zach s Resume: CrossFit Level 1 Trainer Bachelors in Elementary Education Masters in School Improvement Leadership 7 years of experience in coaching athletes CPR Certified AED Certified 180 Specialist Jen Dowdy CrossFit level 1 coach, Coach Jen A Mom of 4 and kindergarten teacher she stays busy. But never to busy to get her CrossFit on. Jen is currently working on her Level 1 CrossFit Trainer certification. Coach Jen has a passion to help Moms and women get in the best shape using the CrossFit methodology. Jen strives for the best in everyone of her clients and lovenly demands that from each WOD. Jen s Resume: Working on Level 1 CrossFit Certification Bachelors in Early Childhood Education 2 years of experience running local Boot Camps 180 Specialist Zack Hiser Kevin Pierson

4 CrossFit lingo WOD = Workout Of the Day RX = Completed the workout exactly as written, no modification of weight or movement AMRAP = As Many Rounds As Possible a style of WOD design where you do as many rounds of the WOD as possible within a set time frame MetCon = Metabolic Conditioning - this is a style of workout design that CrossFit is famous for which consist of high intensity execution of an exercise or exercises for time PR = Personal Record for a certain lift or workout Burpee = An extremely pleasant LOL ;) - and effective total body conditioning exercise consisting of a squat, pushup and jump Turkish Getup = A very effective total body exercise that consists of the athlete holding a dumbbell or kettlebell over your head from a lying position then moving systematically up through a lunge to a standing position Snatch = A very efficient powerful lift where the athlete moves the weight from the ground, to an overhead position. This exercise is performed in the Olympics. (Olympic lifts are also called Oly lifts ) Clean = This is not a reference about how good you smell ;) It is a very efficient, powerful lift where the athlete moves the weight from the ground to shoulder position. This is also an Oly lift. Jerk = Don t worry, if you hear this nobody is calling you names! It is a very efficient powerful lift where the athlete moves the weight from the shoulder to an overhead position. Also an Oly lift.

5 The CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between.7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The.7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. The Caveman or Paleolithic Model for Nutrition Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription. What Foods Should I Avoid? Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of

6 carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. What is the Problem with High-Glycemic Carbohydrates? The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a lowglycemic diet and consequently severely blunts the insulin response. Caloric Restriction and Longevity Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. Caloric Restriction is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity. Thank you for your interest in K3 CrossFit S. Kinzie Unit #4 Bradley, IL 60915