AM Rowing classes

Join tthe talented for ERG education, increased metabolic output  and  tomfoolery every tuesday and thursday AM 7:30 or 8:30. (As of January 1st, 2014)

Do not fear mistakes. You will know failure. Continue to reach out.
Benjamin Franklin

A personal trainer/chef and a rowing coach

Coach Tracy and i are now doing select personal training at CrossFit Lifesport and have a few times available if anyone is interested in some 1-on-1 attention instead of our usual group format.

  Also, I am very happy to announce that Coach Kristina Latta of the Toledo Rowing Club (TRC) is now coaching ERG classes tues and thurs  @ 7:30 and 8:30 AM. These classes will improve your rowing technique/output and cardio-respiratory endurance. Getting some VERY good feedback from the folks who have rowed with Kristina. Free to all CFLS members.

  Yoga with Jenn McCullough continues every saturday at 11:30 AM. Jenn is GRRREAT and I can’t say enough about how much better i feel after this class every saturday. Pain, stress, immobility and cortisol management are the goals in this Hatha style yoga class. Also free to CFLS members. Please come take advantage for your own good!

Congrats to our LifeSport paleo challenge winners

Hats off to our 5 winners in October. The consensus among you all was an average weight loss of 5-10 lbs while measures of strength generally improved or  all month. Thats what its all about.

Daily Food Logging

Please comment on this post daily to submit your food log. 
Example Comment
B - 2 Eggs, Broccoli, Nuts
S - 3 oz. tuna steak, 1/2 Apple
L - Chicken Breast, Salad w/ Olive oil and Vinegar Dressing, Almonds
D - Lamb, Green beans, Pine nuts

PR'd Karen today or I read "Power Speed Endurance by Brian Mackenzie for an hour



*
B (Breakfast)
S (Snack)
L (Lunch)
D (Dinner)


Have fun!

You can click here to post your points.

Talitha

Hey Todd,

I decided to compare some pics from before crossfit to now and it's sweet to be able to see the difference.  I thought you would appreciate this (see attached).  Also, here's something you can use, or not, for your testimonials.

Six months ago I began working out at CrossFit Lifesport, not knowing what to expect.  I came to the box about 2-3 times a week, began eating Paleo, and most surprisingly was having a great time doing it!  I could barely do a pull-up, could not do double-unders, and my conditioning was not up to par.  But, the encouraging coaching and fellow crossfitters kept me coming back for more week after week.  Six months later I have seen results in my strength, conditioning, and physical appearance.  By focusing on learning how to do kipping pull-ups and beating my previous WOD times/scores, I have lost about 25 pounds and have been forced to update my closet with smaller sized clothes!  I could not be happier with the coaching that I have received over the past six months to help motivate me to live a healthier lifestyle.

I <3 CrossFit LifeSport!

   

LifeSport Paleo Challenge

Hi folks! :) Paleo challenge rules are posted below. A few of the important things: - Entry fee: $20

- 3 categories of peeps: Rookies, Athletes, and Firebreathers

- winnings are split evenly between winners in each category

- first day of logging is Monday September 23rd

- Final day of logging is Saturday October 19th

- There will be a slightly higher percentage of points awarded for the WOD performances (aka proof!) than for the score sheet.

- THIS IS A GREAT OPPORTUNITY! MAXIMIZE YOUR RESULTS FOR A MONTH! GET INVOLVED AND DO THIS!

Please submit your daily points by clicking on the link on the top right. All 14 aspects are worth 1 point. You can earn up to 14 points a day. The challenge officially begins Monday September 23, 2013.The cost to enter the Challenge is $20. Please refer to the list below for specifics regarding the diet.

1) No Sugar ( This includes, but not limited to honey, agave, xylitol, stevia, xantham gum, dextrose, maltodextrin, ALCOHOL, white potatoes, etc)

2) No Grains (Corn, rice, gluten, wheat, etc)

3) No Dairy (except clarified butter or ghee)

4) No legumes (except : green beans)

5) Protein with every meal

6) 3 servings of vegetables a day

7) Consuming healthy fats ( tree nuts, avocado cooking in olive oil, coconut oil, etc)

8) 1 serving of fruit

9) Minimally processed food ( No sulfates, MSG, carrageenan)

10) Half of your body weight in water

11) Sleep 7.5 hours plus

12) Fish oil or consuming fish and Vitamin D

13) Workout or health and health and wellness related reading

14) Points for logging

What to eat, as outlined.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

· Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read labels because companies sneak sugar into products in ways you might not recognize.

· Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)

· Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.

· Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

· Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.

· Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.

· Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices! This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Challenge. If you have any questions please respond to this post.

Lifesport challenge 9/23-10-19

Brand spanking new "Lifesport challenge" begins 9/23 and ends 10/19. Featuring athletic and food log competitions and dividing contestants into rookie, athlete and firebreathers while of course offering the usual cash prize derived from the 20$ entry fee. Rules and logging location is elsewhere on this page. Get involved and see how clean and lean you can live for 1 month - before the holidays arrive! :) All CrossFitters welcome!

CrossFit lifesport will be celebrating the labor day with.... the labor… business as usual monday!

Surreal influx of new people at CFLS

New folks abound at Lifesport, Toledo’s Original CrossFit: A few people who are new to Toledo, a few athletes from other local gyms, and a whole bunch of eager, smart people who are tired of the easy path (aka the couch) to eventual decrepitude or tired of the same old no-results gym model. Nutrition Education, biomechanics, consistency, THEN intensity. Strength and skills first is how we roll and after 5 years, things have never been better!  I am the luckiest guy on the planet :)

 

New Tshirts have arrived!!

Get/keep your eating on track

  Congrats to the winners of our May ‘13 paleo challenge. I am loving all the good feedback on weight loss with simultaneous strength gain  and of course much appreciate the referrals it has been inspiring lately.

   Now that our challenge has concluded come learn and have a meal with us…

PALEO COOKING DEMONSTRATION
June 15, 2013 12:30PM 3128 Douglas Rd CrossFit LifeSport
Toledo’s Original CrossFit
Paleo Chef Tracy Plumb will be teaching/demonstrating:
• Cantaloupe & Avocado Salad
• Portobello Burgers
• Mint Zucchini
• Dipping Chips
• Salsa, Guacamole, Mayo & Ketchup
$5 CrossFit LifeSport Members
$10 Guests
*Cost includes cooking instruction, recipes & a Paleo meal!!!
Complimentary Saturday Workout starts @ 10 AM
Yoga starts @ 11:30 AM
Cooking demo starts @ 12:30 PM
Contact Todd Ovall, Owner/Coach
(419)450.9056
todd@ovall.com

june 15 flyer.doc

Preview · Download

Anti-bullying program?

I decided to take on a special PT client recently and very glad i did!
"I am so excited I have FINALLY found a great program for my son Jason to help build his self esteem and confidence,most of you know of all our bullying issues we have gone through and for over 2 years now we have tried so many programs to help build him back up. I couldnt believe the huge difference in him after his 1ST CLAS...S with Todd Ovall at his CrossFit LifeSport gym! I havent seen my son so excited and PROUD of himself in such a long time.I even received a email from his teacher the day after Jasons class letting me know he told her all about what he did and what a big difference she even saw in him.Todd is AMAZING with him,and his program is truly like no other.Please help me spread the word! Trust me people and programs like this are very hard to find! I am one happy Momma!!"  -Cheryl Krohn-Arnold

Good coaching at a good gym CAN be worth far more than you pay

Love this quote from the CrossFit Seattle (aka the first affiliate ever)“Take any body that comes through the door and this is THE very challenging…and really the MOST challenging and rewarding thing I think about this whole CrossFit gym movement and what we’re doing now…it’s the idea that we’re not selecting for some kind of elite or talented group of people. We’re trying to take anybody that comes in, and make them a bit better; and if they’re willing to work at it for a while and work hard at it then we might make them a lot better.
But they might come in with more than a few years under their belt, they might have some extra weight, they might have some old injuries, they might have all of that stuff going on at once; and they might not have been very talented, ever, and they may still not be very talented, and now they’re old and overweight too, and we’re STILL going to try to make them better. I think that’s a super ambitious goal on our part, and like [you] said, it’s nothing to be complacent about, it’s a serious undertaking. Not least of which, if we’re careless in our approach or too glad-handing in our throwing them in over their head and yell at them to try harder, it’s not hard to screw people up pretty seriously. ”
-Dave Werner
I have been Training people using a variety of methods for 10+ years and opened Toledo's first box 5ish yrs ago. And from what i have seen this quote is so true. CrossFit gyms and even some wannabe gyms are now popping up everywhere. If you are looking around at gyms to join, question the coach there about there experience and education. Ask them if they agree with this quote. Are they a lifelong learner? They should know some things about physiology, psychology and nutrition and they ought to look the part and practice what they preach. Do they know how to get results or do they just know how to deliver a big beatdown WOD? You only get 1 body; Demand excellence and avoid fly-by-night, hobbyist "insta-coaches".

Daily Food Logging

Please comment on this post daily to submit your food log. 
Example Comment
B - 2 Eggs, Broccoli, Nuts
S - 3 oz. tuna steak, 1/2 Apple
L - Chicken Breast, Salad w/ Olive oil and Vinegar Dressing, Almonds
D - Lamb, Green beans, Pine nuts

PR'd Karen today or I read "Power Speed Endurance by Brian Mackenzie for an hour



*
B (Breakfast)
S (Snack)
L (Lunch)
D (Dinner)


Have fun!

You can click here to post your points.

CF LifeSport Paleo challenge

Hi folks! :) Paleo challenge tweaks and rules are going to be posted here and on the Facebook soon. A few of the important things: - Entry fee: $20
- 3 categories of peeps: Rookies, Athletes, and Firebreathers
- the winnings are split 3 ways amongst the winner in each category
- first day of logging is Monday April 29th
- Final day of logging is Monday May 27th
- There will be a higher percentage of points awarded for the WOD performances (aka proof!) than for the score sheet.
- Sign up on the board at the gym by this tuesday at the latest!
- THIS IS A GREAT OPPURTUNITY! MAXIMIZE YOUR RESULTS FOR A MONTH! GET INVOLVED AND DO THIS!

Strength and conditioning coach Intern wanted, May referral discounts, and Paleo challenge

CrossFit Lifesport: Toledo's original CrossFit gym, is officially seeking an intern strength and conditioning coach to do personal training/group training at 3128 Douglas Rd. Qualified candidate will have an amazing opportunity to expand their experience far beyond the minimum requirement of CrossFit level 1 cert, personal training cert, exercise physiology (or related field) degree into something more practical and useful in the future. Resume is fine but not required. Interviews begin this Monday. If you got into fitness to help people, realize there is much to learn and are prepared to take advantage of a VERY unique opportunity Call Todd at 419-450-9056

It pays to Refer! From now until May 31 a referral from any member which result in an "On-ramp" sign up (which is now 3 sessions plus badass logbook $170) will get $50 off the next month's membership... not to mention you'll be magically even more awesome! :)

Our next CrossFit LifeSport challenge will begin April 29 and this time around, a higher percentage of points will be awarded for athletic performance than for logging. 3 skill classifications: Firebreather, athlete, and rookie for fair competition.  All that is required to participate is self- determination to improve and a measly $20. More details next week….

April 1st means ...bodybuilding at CFLS???

Too much fun as we get in touch with our roots and have a day in the gym wrought with lesser- than exercises that are real switch from the norm. Enjoy!

Also, April is test month so i will be dusting off the CFSeattle level 4 sheets and pushing people to reach new heights while proving their fitness. Which level are you?

Happy Birthday, CrossFit Lifesport!

Willikers! March 5th already?! CrossFit Lifesport's 4th birthday is today! About 5 yrs ago i made the best decision of my life and four years ago today that decision had an address. I now view each day as a day of positive triumph and fruition in one way or another. Tip o' the hat to those special people who fight the good fight and thrive within, and thereby facilitate, CrossFit Lifesport!  :)

We heart Mr. Joe Kidd!

This man started his athletic career with us at age 44 with zero athletic experience and has done nothing but improve and impress since he determined to devote to himself. I am happy you walk decided to walk in our door a few years ago as well, Joe!

https://www.facebook.com/pages/CF-Grow-Long-Island-Part-Time-CFO-for-Hire/141312019219784?sk=app_221460014534454#!/joe.kidd.507/posts/10151448680517348

Paleo shopping list

From one of my favorite sites - 4Tfit

Because almost everyone can benefit from more Axioscapular strength... http://youtu.be/wciGZxE9vTk

It's Official!

CrossFit Lifesport update: As we continue our free noon saturday WODs, we are also introducing new pricing as of March 1st for "WOD only" as well as discounts for students and military/police/fire personnel. Strive on!

Btw, Signage is up!

FREE CrossFit Workout of the day saturday noon @ CrossFit Lifesport 3128 Douglas. Followed @1:30 by Hatha Yoga w/Jenn M!! Yoga is open sign-up for 6 sessions or join us for one and check it out.

Move complete!! 3128 Douglas near Central

Come say hi!

   Today at CrossFit Lifesport "The Chief"!! Morning classes kicked ass! How many rounds can you get??

3128 Douglas …

…is the official new location of CrossFit Lifesport as of Monday, January 28th.

Getting many new people lately. If you are wanting to check out Toledo’s original CrossFit box calling my cell is the fastest most direct way to make it happen. Call Todd at 419-450-9056 for your intro/tryout.

Rock n Roll