CrossFit Freedom
 
Freedom Monthly                         June 2011 Volume 1, Number 4  Find us on Facebook 
Upcoming Events...

 

7/04

INDEPENDENCE DAY CELEBRATION, CROSSFIT FREEDOM 

 

GORUCK CHALLENGE, CHICAGO IL

6

  • 7/16

CROSSFIT FREEDOM BATTLE OF THE BADGES COMPETITION


7/23 & 7/24
TOUGH MUDDER, MERRIMAC WI
  •  
  • 7/30
  • CROSSFIT FREEDOM ENDURANCE PROGRAM

 

Fit To Run or Run To Be Fit?

 

This month, CrossFit Freedom will begin its Endurance program. There's many ways in which one can incorporate endurance training (running, rowing, swimming, biking, etc.) into their current fitness program. At CrossFit, running is the most prevelent form of endurance training. 

 

Recently, there's been an explosion of interest in the CrossFit strength and conditioning regimen from within the endurance community. Publications such as Competitor Magazine, Triathlete Magazine and Endurance Magazine have all featured CrossFit in recent issues. Its becoming increasingly clear no other training program can better prepare an athlete for a long race than CrossFit training. But dont take my word for it - lets take a closer look at the numbers. 

 

The following female and male runner snapshots represent 11,000 "core runners", that is, active adult participants who tend to enter running events & train year-round. Whether you fit this profile or not, if your looking to slash your overall training time and develop superior running technique, sign up for our Endurance program this month and see for yourself what CrossFit can do for you.

 

Typical U.S. Female Runner

 

Demographics:

  • Average Age: 38.6
  • 61.9% Married
  • 78.7% College educated
  • 69.0% Earn a household income of $75,000+ 

Running History:

  • Average number of years running: 11 years
  • Average number of running events participated in during the last 12 months: 7 events
  • 53.9% have completed 1 marathon or more in their lifetime 

Running Routine:

  • 74.7% Run/Jog 4+ hours each week
  • 80.1% run 12 months a year
  • Average number of days run per week: 4.1
  • Average number of miles run per week: 23

Running Preferences:

  • Favorite race distance is the Half-Marathon (38.1%)
  • Interested in entering next year: Half-Marathon (76.6%), 10K (57.9%), 5K (56.6%), Marathon (48.0%)

Motivation:

Primary motivation to start running: 

  • For Exercise (25.3%)
  • Weight Concerns (13.8%)

Motivation to continue to run: 

  • Staying in Shape (75.5%)
  • Staying Healthy (74.8%)
  • Relieving Stress (62.4%) 

Health:

  • Average Weight: 136.2
  • 43.0% are content with their weight
  • 44.7% are content with their fitness level

 

Typical U.S. Male Runner

 

Demographics:

  • Average Age: 44.8
  • 73.5% Married
  • 78.8% College educated
  • 76.4% Earn a household income of $75,000+ 

Running History:

  • Average number of years running: 16 years
  • Average number of running events participated in during the last 12 months: 9 events
  • 67.9% have completed 1 marathon or more in their lifetime 

Running Routine:

  • 79.2% Run/Jog 4+ hours each week
  • 82.5% run 12 months a year
  • Average number of days run per week: 4.5
  • Average number of miles run per week: 29.5
  • 55.8% describe themselves as 'Frequent/Fitness Runners' and 32.7% as 'Serious Competitive Runners' 

Running Preferences:

  • Favorite race distance is the Half-Marathon (31.7%)
  • Interested in entering next year: Half-Marathon (69.7%), 5K (58.5%), 10K (58.0%), Marathon (56.9%) 

Motivation:

Primary motivation to start running: 

  • For Exercise (22.0%)
  • Competed in School and Never Stopped (15.2%)

Motivation to continue to run: 

  • Staying in Shape (75.2%)
  • Staying Healthy (70.8%)
  • Having Fun (58.9%) 

Health:

  • Average Weight: 171.2
  • 47.7% are content with their weight
  • 45.9% are content with their fitness level

The National Runner Survey assesses the demographics, lifestyle, attitudes, habits, and product preferences of the running population nationwide. Results from the National Runner Survey reflect "core runners", that is, active adult participants who tend to enter running events and train year-round.

 

Inside this Edition and Coaches Letter

 

First off, we want to thank all of you for making our Grand Opening celebration a huge success! It was awesome. The turnout was strong and the food was great. We hope you all enjoyed yourselves as much as we did. Here are some pics from the event - click here!

 

For those of you receiving this newsletter who have yet to join, we encourage you to come by and try a class. You too can enjoy the same success our members are having. If you have any questions or would like to learn  more about CrossFit, give us a call or alternatively, join our Facebook fan club. Our members regularly discuss a day in the life at CrossFit Freedom. I'm certain you'll find it quite helpful and definitely entertaining. 

 

Ok, enough of the sales talk, let's take a look at what's inside this edition of Freedom Monthly:

  • July 4th Independence Day Celebration at CrossFit Freedom (post Lake Bluff Parade) 
  • GORUCK CHALLENGE
  • CrossFit Freedom Battle of the Badges Competition
  • CrossFit Freedom Endurance Program
  • CrossFit Freedom Yoga Classes!!

The Summer is off to a great start. So many of you are making gains and it shows. Keep up the great work! And don't forget to take care of your bodies. Stay hydrated, eat well and do your mobility work. We've hyper-linked Mobility WOD on our website so if you haven't had a chance to check it out, make sure that you do. Also, be sure to check out Paleo Table for great recipes and healthy, paleo-friendly meals. 

 

Next Thursday, we'll be featured in the Pioneer Press so be sure to check us out. CrossFit is taking over and its because of dedicated folks like yourself spreading awareness and consistently striving to break out of your limits.

 

Sincerely,

 

Coach Justin

 

Lake Bluff July 4th Parade with Independence Day BBQ Afterwards

 

Earlier this month CrossFit Freedom was one of over 100 floats in the Libertyville Days parade. With the help of our Navy BUD/s class 291 & our fit as f*!@k ladies, we were the only ones pulling a jacked up Chevy Silverado through downtown Libertyville. 

 

Well guess what folks - we're doing it again. This time it will be in one of the nations largest - the 101st Lake Bluff July 4th parade. This years theme is "Embrace Freedom". Quite fitting if you ask me. At CrossFit we Embrace Freedom. We also embrace Rage Balls, Kettlebells and bumper plates.

 

Afterwards, join us at the box for an Independence Day celebration. We'll have plenty of meat and beer. Please feel free to bring sides or desserts. Paleo preferred (see the Paleo Table widget on our nutrition page for recipe ideas). We hope to see you all there. Its sure to be one helluva good time.  

 

GORUCK or GO HOME

 

15-20 miles & 8-10 hours through downtown Chicago. Inspired by the most elite training offered to Special Forces soldiers and led by Green Berets, the GORUCK Challenge is a team event and never a race. Team Freedom will be present and looking to make a scene. Click the link to find out more about GORUCK. 

Battle of the Badges

 

 

This is what is referred to as a spectators event. 1 day, 4 events, a true test of strength, stamina, endurance and determination. Lake County Police and Fire departments will be competing for prizes, gift packages and the title of "Fittest Department in Lake County". 

 

Events won't be released until the day of the competition - just like every day when these brave men and women put on their uniforms and go into work - they must be prepared for anything!

 

The competition will start promptly at 10 am and the awards ceremony will be held at 1pm. There will be beer and bbq afterwards so if you cant make it for the sweat come for the suds. Hope to see you there. 

 

CrossFit Freedom Endurance Program

 

 

The CrossFit Freedom Endurance Program is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential.  During the 6 week program our coaches will  inspire, train and provide you  with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

The CrossFit Endurance training methodology is a leader in strength and conditioning programming for endurance athletes.  Over the course of the 6 week program we will focus on the critical components of the endurance world - power and speed.

The CrossFit Freedom Endurance program will increase performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and create a more sustainable performance curve.

For more information please contact Coach Brett at 847.573.XFIT or Brett@crossfitfreedom.com.


CrossFit Freedom Yoga 

 

Part of being a CrossFitter is having constantly varied, challenging movements as part of our workouts.  

 

Today you may be working on the quick movement in the snatch and tomorrow, in your yoga practice, you could be working on shoulder stability in a pose like side plank followed by some intense poses to improve the flexibility in your shoulders that will allow you to properly perform the snatch without injury.  

 

Beginning this month, CrossFit Freedom will start offering Yoga classes on Saturday mornings. As interest grows we'll add more classes to the schedule. 

 

For more information please contact Coach Steph at 847.573.XFIT or Steph@crossfitfreedom.com.