CrossFit Freedom
Freedom Monthly           December 2012/January 2013 Volume 2, Number 1  Find us on Facebook 
Upcoming Events...

You eat WHAT?!?


This months Inside The Numbers takes a look at the Hall household's fridge and pantry. We are often approached with questions on what we eat on a daily or weekly basis. Well, ask and you shall receive. The answer is very simple - whole, local, non-processed hormone and antibiotic free foods that have a positive impact on our bodies and health. More specifically:


Weekly consumption:

  • Lettuce: 5 bunches
  • Kale: 2 bags
  • Tomatoes: 8-10
  • Avocado: 2-3
  • Squash (Butternut, Acorn, Spaghetti): 2 whole
  • Bananas: 1 dozen
  • Apples: 8-10
  • Brussel Sprouts: 8lbs.
  • Broccoli/Cauliflower: 8 heads
  • Chicken or fish (free-range, wild caught when possible): 8lbs
  • Grassfed ground beef: 2lbs
  • Raw nuts: 12oz.
  • Eggs: 5 dozen
  • Sardines: 5 cans
  • Chicken sausage: 12oz.
  • Berries: 2 lb.
  • Coconut Oil: 4oz.
  • Beef liver: 1lb.

These are the basics. On the weekends we like to get a little more creative and try new recipes from some of our favorite websites like, (we made the Paleo Pad Thai Sunday), (Pumpkin Chili with Avocado Cream was Saturday's dinner) and These sites are great resources with an incredible number of options to keep meals interesting!


Paleo pyramid:


 FDA pyramid:


 See the difference?! 

Inside this Edition of Freedom Monthly




Well folks, another year has come and gone. Adios 2012, Hola 2013. I could go on and on about all the amazing and inspirational things that I've observed and experienced in the last year. Believe me- there's a lot! Instead, let's think about 2013. I think that as CrossFitters, we have a unique ability to always look to progress and move forward, so let's do that! As great as 2012 was, let's build on that awesome foundation and as a community aim to make ourselves, and subsequently those around us better in some shape or form. With the Open season right around the corner, it's really easy to get sucked into our own world and become consumed by "I need to get better at this" or "I can't believe I STILL don't have my double-unders". Don't allow yourself to get caught up in the negative self talk. Want to know the easiest way to avoid it? Look at the people around you. Challenge and motivate each other to be better every day. The workouts that will arise during the Open will most definitely be a grand ol' suck-fest that will challenge you physically and mentally, but really, how different will that be from every other day at the box? So don't freak out. Don't worry. Direct your energy in a positive fashion toward your fellow athletes and I promise you it will take the edge off and ease some of the angst you may be feeling about the upcoming events. Get outside yourself and focus on the betterment of our community. This is not to say that you shouldn't stay positive or stay focused on what you can do to improve your skill set. Keep showing up consistently and working hard. Know your weaknesses and set measurable, specific goals to conquer them. Do that, and the results will come. That's my message for 2013. How are you going to approach the new year? 



Here's a quick recap of November and December...

  • Thanksgiving Day Murph and New Years Eve Murph - 

Keeping the tradition alive: Two more successful Murphs under our belt. What better way to celebrate a holiday than to honor a true American hero by sacrificing ourselves through a grueling workout. Over 50 athletes participated in both the Thanksgiving day and the New Years Eve Murph hero WODs. Always a great time...we'll do it again soon!

  • Congratulations to Trumaine McBride for signing with the defending superbowl champs the NY Giants! 

Congratulations to CFF athlete Trumaine McBride for recently signing
with the defending Super Bowl Champion New York Giants.  When most free agents were taking it easy enjoying their time off, Trumaine was getting after it at CFF, staying prepared for any opportunity that
might arise. Trumaine's impressive workout with the Giants has earned him a contract and a invite to camp in 2013. Trumaine will continue to out-work his competition, and there is no doubt he will be ready come July.

  • Firebreather National Championship Freedom qualifiers!

Congratulations to Coach Scott Edson and Shannon Konjuch for their
performances at the North Central Fire Breathers National Championship qualifier in December. Coach Scott finished in 4th place in a very competitive field full of 2012 North Central regional qualifiers and even a couple of 2012 CrossFit Games qualifiers. Shannon finished in 1st place bringing home a $1000 cash prize and beating out a very competitive female field of top athletes from all over the North Central region. Congrats to you both..way to represent CFF!  

  • Hurricane Sandy Relief Effort

Always much appreciated but never surprising how this community always steps up to help in any way that we can. Thank you all for donating a very generous amount of clothing, supplies, and food to the victims of Hurricane Sandy- you all made a big difference in the lives of many families that have been affected by this terrible tragedy. Thank you.

...And a sneak peek into January and February: 
  • Skills Session 2
  • Schedule changes 
  • Foundations classes 
  • Nutrition Clinic
  • Azure reminder


Happy New Year!



Skills: Session 2



It's time to hone in on those nagging skills that you never could quite nail down! Session 2 of our FREE Skills program will be starting this Saturday, January 12th at 10:30 a.m., immediately following the team WOD. Always wanted to know the secrets behind muscle-ups, pistol squats, or rope climbing? Here's your chance to pick up tips, advice, and coaching on progressing toward these finer skills of crossfit. As we head into 2013, think about areas of improvement in your personal crossfit quest, and use these clinics to improve your game! Click HERE for more information on Session 2. 

CFF Schedule Changes 

  •    CrossFit Kids
    • In the new scheduling of the CFK classes, we will be meeting at the usual times on Tuesday and Thursday - 4:15p.m. for ages 5-9, and 5p.m. for ages 10-13. In addition, we will begin to host a 10a.m. workout for both age groups on Saturdays during the adult team workout, taught by both Kirsten and Justin. We will phase out the Monday classes, with the last one being Jan. 7, and will begin Saturday classes on the 12th of January. It is our hope that this better accommodates your entire family. With the understanding that many of you will more than likely be working out at the 9:30 team WOD, you have several options for your child in that half hour before their class starts. You can let them play in the kids room until class begins, or if you would prefer to have them watched, they can go in for daycare until we begin. They may also hang out in the lounge area to watch their parents show them how it's done!
  • Freedom Yoga
    • Our very own flexibility and mobility guru Steph will begin teaching yoga Wednesday mornings and evenings, at 9:00 a.m. and 7:30 p.m. beginning next Wednesday, January 16. Yoga will no longer be held on Saturday mornings at 8:15 a.m. It is our hope that these mid week post -WOD options will accommodate our members and their schedules more appropriately.
*Please visit our online schedule to view these changes as well as our foundations and skills program additions. 
Foundations Classes 
Beginning January 14, Crossfit Freedom will be rolling out a foundations program for all newcomers to our community. This one week program will consist of two sessions, and may be completed at any time prior to entering into the regular crossfit classes. Foundations classes will be offered Monday and Wednesday, alternating weekly between 12p.m. and 6p.m. These sessions will cover the foundational weightlifting movements as well as essential information needed to function in a class environment. This program will be offered for the first month to any current members who wish to refresh on the core aspects of crossfit. 
CFF Nutrition Clinic
Ready to fine tune your nutrition? If you've been giving this whole paleo thing a go, and want a refresher on the elements of it, or simply have been wanting to try it for awhile but never knew quite where to start, this clinic is for you! Led by Coach Brett, CFF will begin the first of monthy nutrition clinics at the box. These will take place on the last Saturday of the month, immediately following the class WOD. As a staff, we cannot recommend coming to this clinic enough! We all know that what you put into your body has a huge effect on what kind of efforts it produces in a workout, but where many fall short is figuring out what needs to be altered to achieve maximum results. Come learn how your eating can help you to look, feel, live and perform your best, and reduce your risk for a variety of lifestyle-related diseases and conditions.
Azure Standard Reminder
Recently, we have teamed up with Azure  to get fresh, healthy options delivered right here to Freedom! Buy everything you need for your nutrition needs online and pick up when you come to class after the drop- off date! 
When ordering, simply enter 794305 at checkout when asked for drop location. See Kirsten with any questions!  


Contact Us


CrossFit Freedom

748 E. Park Ave. 

Libertyville, IL 60048

847.573.9348 (XFIT)