CrossFit Kalamazoo "The Box" On Kalamazoo's West Side

CrossFit Kalamazoo
"The Box" On Kalamazoo's West Side - September

CFK Featured Athlete - Alan Strong
 
We are so proud of all of our CFK Athletes and will be featuring our athletes on our website.  This month, we are very pleased to introduce Alan!
 
Age: 45
Occupation: Social Worker
Date Started CFK: August 11,  2014

In general, what is your athletic background? HS track, in my early 40’s started running and competed in 5k’s.
 
How did you learn about CrossFit Kalamazoo? My wife told me I had to go with her to this thing called CrossFit, so we both walked in and have never left.
 
How has CrossFit Kalamazoo changed your life, lifestyle, and level of fitness?
My life:  my wife and I spend quality time together and has brought us closer together.
My lifestyle:  I feel great and don’t shy away from physical activity         
My fitness level is through the roof, one year ago I could run about a 10 min mile.  4 months ago I ran a 5k and averaged an 8:30 mile.
 
List short/long term goals you would like to accomplish through CrossFit Kalamazoo:
Short term goal:  continue to increase my ability in Olympic lifting.
Long term:  complete Barbara in 30 min

What do you like most about CrossFit Kalamazoo?  I love the people and my coach; we laugh, sweat and support each other.  I feel like everyone at this box truly cares about your progress and when you are having an off day it doesn’t matter you are still supported and made to feel like you had the best workout ever.
 
What is your favorite CrossFit movement? Any of the Olympic lifting techniques
 
What is your least favorite CrossFit movement? Anything to do with abs.
 
What are you currently doing to try to improve your diet? I am abstaining from Beer for a month.  (OMG I am so thirsty)
 
Favorite movie: The Shawshank Redemption and Fight Club
 
Favorite and/or current book:  Enders Game
 
Favorite music genre/artist: Hard rock, Heavy Metal
 
Achievements you’d like to highlight within your life:  Getting married to Sheila Yert
 
List a few things we don’t know about you:  Used to play bass in a local heavy metal band.  Used to have long hair that was down to my waist.
 
In 10 words or less, what does CrossFit mean to you?  Hard fast sweaty and crazy but the best time ever.

We are just ordinary people doing extraordinary things!

Motivation!  (click on link to open)

12 Tips for a New CrossFitter1. Scale Know your limits. Let's take the benchmark workout Diane. Diane consists of 21, 15 and 9 reps of deadlifts and handstand push-ups. The Rx, or prescribed, weight starts at 225lbs for men and 155lbs for women. It's rare that a newbie could or should do this workout as prescribed.

11 Misconceptions About CrossFit1-CrossFit is dangerous One of the biggest misconceptions people have about CrossFit is that by doing it, you're likely to get injured. People assume that every CrossFit affiliate (gym) operates in the exact same manner, so if someone were to get injured as a result of bad programming or bad coaching (respective to one specific CrossFit gym), people will think that doing CrossFit at every and any CrossFit gym is dangerous.

On-Ramp Classes
Our On-Ramp class provides one-on-one coaching and is mandatory for those who are new to CrossFit.
 
This class is programmed to teach you the movements, techniques and lingo and is an hour in duration.  We want to ensure that you have a good foundation built before you jump into our regular WOD!  The cost of this class is $65 (up to 8 classes scheduled over a 2 week period - 5 are mandatory before you move on to a regular WOD)
 
Classes are scheduled Monday through Thursday at 8:00 p.m.   If you are not able to attend this scheduled class, we can reschedule as needed & there will be an additional $10 per class for any class done outside of our regular time slot. Call Coach Tim at 269-251-1677 for more information.
 
Congratulations to our new CFK Athletes who have completed On-Ramp in August:

Community WOD Update:
Our Community WOD will now be held every 1st & 3rd Saturday of the month from 9:00 – 9:45 am!   The cost of this intro class is $10.00. Call Coach Tim at 269-251-1677 or email crossfitkalamazoo@aol.com to reserve a spot.
 
If you sign up for our On-Ramp class afterwards, this $10 will be credited back to you!
 
We do recognize you may not quite be ready to jump in to the full CrossFit Kalamazoo routine and we are pleased to offer an option so you can continue to participate in the Community WOD. After your first intro class, you continue to join in the Community WOD for $15 per class or  you can purchase a punch card at $120 for 10 visits.

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