CrossFit Freedom
Freedom Monthly                      September/October 2013 Volume 2, Number 5  Find us on Facebook
Upcoming Events

09/17: Advanced Olympic Lifting Course begins

10/26: CFF Nutrition Lecture, 11 a.m.
Inside the Numbers and Athlete Spotlight...

Although we often get caught up in the plethora of awesomeness that occurs on a daily basis inside the doors here at CrossFit Freedom, it is the impact on our lives once we step outside the box that is the real motivation behind this operation.  We could go on for days about the amazing physical accomplishments we see on a daily basis.  There is nothing more exciting to us than when one of our athletes applies what they have learned and PR's a lift, gets their first pullup, gets to that next height on their box jumps, strings together their first set of double unders, or pushes them self and accomplishes something that just did not seem fathomable only a few months prior.  The friendships that are bonded, the camaraderie that is made, and the fun we have here inside these doors is something that simply cannot be simulated in any other atmosphere.  These are the things that motivate us to come in every day and get better, and to help each other get better.  
However, the driving force behind why we as coaches do what we do, the true purpose of our program, and the reason we created CrossFit Freedom in the first place, is because of emails like the one below from Karen Kapanke.  Instances like Jeff McClurg losing 90lb in 5 months and just completing his first 5k after years and years of being the guy watching from the sidelines, Christine Waring losing over 100lb in 6 months and telling us that she feels reborn after years of not being able to do anything without being in pain and getting tired, Ron Friend being able to run around with his grandchild and join in his family football game for the first time since he can remember.  The list goes on and on and on of our athletes that step into these doors, overcome their apprehension and doubt, make a commitment to us, and change the course of the rest of their lives.  Improving their quality of life, and their ability to function, enjoy, relax, and live.  This is truly what it is all about.  This is Freedom.  
"It's been about a year now since I've been with you all at Freedom.   Although I initially signed up last spring, major surgery last summer set me back and it's been since October 2012 that I've been coming as an unlimited member. In January 2013, I transitioned to Paleo, and follow that about 90% of the time. I was curious about how things like my cholesterol, blood sugar, hemoglobin, triglycerides might have changed since I've made these changes. So, yesterday I had a physical and a ton of blood work. The results were astounding.
Although I've never been horribly unhealthy, my doctor couldn't believe the changes. She asked me how "my numbers" were "so perfect". I've also lost almost 20% of my body weight!! She told me that very few of her patients had such optimal (not just normal, but optimal) numbers in terms of blood work. I told her about what I've been doing and her response to me was, "well, take care of your joints, because you're going to live for a very long time with the lifestyle you have".

It's important for me to share this with you because you and the rest of the staff at Freedom have something really special, that truly makes a difference in people's lives. Mine is just one story, I know. I feel like I do the easy part: show up. You and the rest of the trainers do an amazing job at creating challenging, diverse WODs and offering the most supportive, professional, and healthy atmosphere. Please know what a difference this had made in my life, and my family's life."
   Karen Kapanke, CFF


A look at the scientific results of a Crossfit training regimen and Paleo Diet- Karen's bloodwork revealed:
            07/2008         08/2013
Glucose:         109              85
Hemoglobin   14.3           13.5
Cholesterol:   179             154
Triglycerides:  86               50
HDL Chol.:       42             72
LDL Chol.:      100             72
*Karen also went from a weight of 198 at the start of CrossFit to a current weight of 168, and she continues to lose .5-1 lb. per week!
Glucose, an indicator of one's pre-disposition to becoming diabetic, is ideal when levels are between 80 and 100 at the fasting level. 
Hemoglobin, which is important in it's role of carrying oxygen to the rest of the body, is in an optimal range for adult females between 12 and 16.
Cholesterol is an indicator of the health of your blood and your risk of heart disease. It decreases arterial health by causing plaque to build up inside the arterial walls, and decreases blood flow to vital organs of the body. 
Desirable numbers for cholesterol are as follows:
Total Cholesterol         < 200
Triglycerides                 < 150
HDL Cholesterol            > 60
LDL Cholesterol           < 100

Inside this Edition of Freedom Monthly




The long summer days are winding down, and, as with all things, a new season begins. Obviously, I am talking about FOOTBALL SEASON! What's really better than the crisp fall air, something hot and fragrant bubbling in the kitchen, and a great game on a Sunday afternoon?! And if you don't have a favorite team, make sure you root for someone very dear to our CFF heart - Trumaine McBride, of the NY Giants! 


A big congratulations goes out to Trumaine on making the New York Giants 53 man roster. After being out of the league in 2012, Trumaine set his mind on continuing to work and prepare himself to be ready if another opportunity ever came his way.  When the Giants called in January, Trumaine showed up in top condition, and stronger and faster than he had ever been in his career.  He impressed the Giants staff enough to earn an invite to camp.  After weeks of battling it out day in and day out in practice, and four impressive pre-season game performances against the Steelers, Colts, Jets, and Patriots, Trumaine was named to the 53 man roster on August 31st.  He attributes a great deal of success to CrossFit Freedom and the training he has received over the past year and a half working with us:

 "CrossFit Freedom has played a huge role in my off-season training. Since joining CrossFit Freedom, I've noticed a significant  improvement in my endurance, speed, strength & explosiveness. Improvement in these areas  played a critical role in my development as a cornerback. I was more than prepared to perform at a high level for my team's off season training sessions and also at training camp. Thanks for getting me better!"

We are extremely proud of the hard work and dedication you have shown since walking through our doors.  Your perseverance is an inspiration to us all.  We are all behind you and wish you the very best this season.  Go Giants! 
Here's a sneak peek at what is taking place this fall around the box:
  • Garage Games Fitoberfest II September 28-29th
  • NEW Advanced Olympic Lifting Class
  • Trodo Box League
  • Nutrition Seminar October 26th
  • One Girl and CFF partnership

Thanks once again for taking the time to catch up! Enjoy your kids being back in school, this beautiful fall weather, and all things good on this earth! 


Keep training hard! 




FitoberFest II - It's Back!
CrossFit Freedom's FitoberFest II will be a 2-day competition on September 28th and 29th at the biggest box in the Midwest! Be ready for anything, as we throw down inside and outside among an Oktoberfest themed celebration of food, drinks, and music!


PLEASE NOTE: Less than 10 slots remain open in the following divisions: Women's and Men's Scaled, Women's Masters and Team! If you want to be part of this event, sign up now! Registration closes September 17th.  
FitoberFest will be a true test of strength, endurance, stamina, and all of the general physical skills of true fitness- be prepared for anything! The competitive divisions will include men's and women's individual, both RX and scaled, a team competition consisting of 1 man and 1 woman and a masters division! Over the age of 40 will be considered Masters. Last year, FitoberFest had over 400 competitors, 72 heats and 40 teams. This competition fills up fast! Don't be left out of the fun - register today!

This event will have a host of great sponsors and a box full of vendors, including Progenex, Infidel, Life AsRX, and Goruck, prize packages full of items from additional sponsors, as well as cash prizes for winners of all divisions! Come Drink, Come eat, Compete! Be part of what's becoming a classic annual fall event at CrossFit Freedom. 


If you would like to be part of the action but don't want to compete, there are plenty of ways to participate! Volunteers and judges will be handsomely rewarded with t-shirts and a night out - register now! 
NEW! Advanced Olympic Lifting course now available


The Advanced Olympic lifting class will be for members and non members, who have completed the six week Introductory Olympic lifting class.  The Advanced Class will focus on Olympic movements and variations to increase strength, speed and technique.  We will utilize exercises that aren't typically used in Crossfit workouts or classes, but are essential for developing high level competency in the Olympic lifts.    


This course will begin Tuesday, September 17th at 4p.m. Classes will take place every Tuesday at 4p.m. and Saturday at 8:30a.m. This is an ongoing course - material covered on Tuesdays will be the same material taught on Saturdays. We will be using a pay as you go method; Cost is $5 for 3x/week members, free for Unlimited members, and $10 for those with punchcards and non-members.  For more information on how to get started please contact Coach Scott Edson at
 Trodo Box League

CrossFit Freedom has joined the Trodo Box League, set to launch this October! Trodo Box League is different than any league or event you've been a part of. It's an ongoing series of events designed for the entire Box community. It's about community, getting better together, and training for something bigger than yourself. And - you'll have something to train for all year round! 


Trodo Box League is team-based, local, and gives us a chance to represent our Box community against other local boxes. Every month there's a Trodo Open (at CFF) and then top teams will represent our community at the Trodo Games versus other local boxes (held at a local host Box). Trodo Games events will be team focused, but will give select athletes from participating teams the chance to participate in individual sprint WODs at the end of each Games event. 


The Trodo Open team WOD will be released in early October and will be designed in a way that encourages the entire community to get involved. It's time to start building your teams of four! Include at least one female on your team for the Trodo Open to be eligible to qualify for the Trodo Games. If you don't have at least one female on your team, your participation is still really important....because participation counts. It's key for our entire community to get involved to drive our Box to the top of the leaderboard


Are you ready to put yourself out there to represent the CFF community? 

Stay tuned....more info to come soon! 


Follow Trodo Box League on Facebook

Check out Trodo Box League:



 Nutrition Clinic
The Paleo Diet - So easy, cavemen actually did it...


Come learn how the way you eat can help you to look, feel, live and perform your best, and reduce your risk for a variety of lifestyle-related diseases and conditions. CFF will be discussing all this and more in our nutrition lecture on Saturday, October 26th at 11a.m. Come ready to ask your questions! See Brett or Kirsten for details.

Hard Tail Apparel now available at CFF!

Get your Hard Tail apparel here! This premium sportswear fashion house stands out in the crowd because of its delicious color palette and signature design elements. Hard Tail is known for turning contemporary sportswear into casual, comfortable and chic urban-wear. Crossfit Freedom has teamed up with One Girl
of Barrington to offer you this great selection. Come visit our apparel section and check it out! 
VDL Grassfed Beef
"You can know where your grass fed beef comes from and meet the people who raise it." 


Steve Van der Loop will be taking orders for his wide selection of grass-fed, grass-finished beef and pork from Northern Wisconsin. This is a great opportunity to take advantage of and ensure your nutrition stays on point- VDL Grassfed Beef is a great source of sustainably raised, pastured, organic, 100% grass-fed beef, all at a very reasonable cost. He drops right at CFF, but if you want to get in on the upcoming order, let him know by Thursday, September 26th for a Saturday the 28th dropoff! Don't miss out! For more information, see full website here and like him on facebook!

Contact Us


CrossFit Freedom

748 E. Park Ave. 

Libertyville, IL 60048

847.573.9348 (XFIT)