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Leanne Steele is the AoM! |
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Written by Andrew Rape
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Leanne Steele is the CFT Athlete of the Month!
Leanne is always surrounded by folks with a smile on her face and has conquered so very much
We are so happy to have Leanne represent us as our amazing Athlete of the Month. She's had her set of significant setbacks, including fighting through diabetes daily. It's just one of the many things that makes her optimism and outlook more impressive. Vacations don't hold her back as she writes and completes some pretty disgusting workouts. She's always offering up encouragement for her fellow CrossFitters and consistently stays late after class to develop her weaknesses and fuel all the success that's continuing to come her way. We know Leanne's husband, Randy, is super proud of her and so are we!! Thank you for being such a great and wonderful person Leanne! Congratulations to a wonderful woman!!!
- Coach Andrew
Here is what Leanne had to say about her experience so far at CrossFit Trussville:
Goodness gracious I have a lot to say.... Imagine that! I hope it's not too sappy and long. I can totally condense it if needed. Thank you, coach :)
Is this for real? ME? To even be considered for Athlete of the Month is an honor I truly never imagined!
I have come a long way since I started CrossFit Trussville. I have always been into fitness, but recently had gallbladder surgery, on top of still recovering from another high-risk pregnancy and c-section. I was on a tremendous amount of insulin to help manage diabetes during my pregnancy, which caused an extreme amount of weight gain for me, as well as MJ. You could jazzercise your way into the delivery room, but there is just no bouncing back after a 10 pound 2 oz baby! I ran and cycled all through the nine months, but my body was still weak and broken. I didn't realize I couldn't even do a sit-up until I was like a turtle stuck on its back! The struggle was REAL, but I was committed, and absolutely hooked after my first WoD - which included a lot of burpees, squats and lifts! I had no clue what I was doing, but the amazing coaching staff at CFT helped me modify every movement and showed constant encouragement. It didn't matter how overweight and out of shape I was, there was always someone to eagerly show me the way. I knew CFT was where I needed to be to get my health, and my body back on track. I consider it a honor and privilege to be a member of this amazing community of athletes. Every one of you inspire me every day! Aside from being outstanding athletes, the men and women of CFT are genuinely the best people I have ever known. From the coaches to the athletes, you guys are always there for me when I'm up, and when I'm down - literally! Living with diabetes is frustrating, lonely, and sometimes absolutely miserable, but.... there are worse things to deal with! My struggle with managing my diabetes is sometimes a public one, and it can be quite ugly. Having people who care enough to hand-feed me Skittles while I'm laid out on the floor after a WoD is priceless, and a little funny. Countless times I've struggled through workouts because of being weighed down by high blood sugar, but there is always a loud voice and a smiling face telling me to just keep moving. I thank you guys and gals, from the bottom of my heart, for all the love, compassion and patience you have shown me.
Thank you, Andrew and Candace, for creating a family-friendly environment where we can all work hard and play hard. You guys love our kids as if they were your own - that means more to us moms than you'll ever know! Thank you for helping us with the responsibility of teaching our kids that health and fitness matter. Hearing my 6yr old say "My mommy is strong. She can do anything!" makes me feel like I'm doing something right!
To my MILF Mafia (moms in love with fitness *fur babies too) - I thank God every day for blessing me with such precious friendships. You girls are my ROCK.
To all the coaches - Seriously, you guys are awesome. Thank you for always pushing us (and tolerating the shenanigans), and wholeheartedly celebrating our accomplishments - no matter how small!
Thank you to my awesomely supportive husband who puts up with my obsessive CrossFit disorder. Without a doubt, YOU ARE SUPER DAD.
Although I am not yet where I want to be, and I will probably never look like "the other CrossFit girls", I CAN be a better and healthier version of myself... And that's awesome! I am excited about conquering my MANY weaknesses and fears, and maybe even one day becoming a legit competitor (hello, masters division!) I am sure I will loose many more battles against diabetes, but I will, without a doubt, win the war. Feeling strong and capable from the inside out is beyond invaluable. Thank you CrossFit Trussville for blessing me with this gift!
-Leanne Steele
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CFT Athlete of the Month! |
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Written by Andrew Rape
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Leanne Steele is the CFT Athlete of the Month!
Leanne is always surrounded by folks with a smile on her face and has conquered so very much
We are so happy to have Leanne represent us as our amazing Athlete of the Month. She's had her set of significant setbacks, including fighting through diabetes daily. It's just one of the many things that makes her optimism and outlook more impressive. Vacations don't hold her back as she writes and completes some pretty disgusting workouts. She's always offering up encouragement for her fellow CrossFitters and consistently stays late after class to develop her weaknesses and fuel all the success that's continuing to come her way. We know Leanne's husband, Randy, is super proud of her and so are we!! Thank you for being such a great and wonderful person Leanne! Congratulations to a wonderful woman!!!
- Coach Andrew
Here is what Leanne had to say about her experience so far at CrossFit Trussville:
Goodness gracious I have a lot to say.... Imagine that! I hope it's not too sappy and long. I can totally condense it if needed. Thank you, coach :)
Is this for real? ME? To even be considered for Athlete of the Month is an honor I truly never imagined!
I have come a long way since I started CrossFit Trussville. I have always been into fitness, but recently had gallbladder surgery, on top of still recovering from another high-risk pregnancy and c-section. I was on a tremendous amount of insulin to help manage diabetes during my pregnancy, which caused an extreme amount of weight gain for me, as well as MJ. You could jazzercise your way into the delivery room, but there is just no bouncing back after a 10 pound 2 oz baby! I ran and cycled all through the nine months, but my body was still weak and broken. I didn't realize I couldn't even do a sit-up until I was like a turtle stuck on its back! The struggle was REAL, but I was committed, and absolutely hooked after my first WoD - which included a lot of burpees, squats and lifts! I had no clue what I was doing, but the amazing coaching staff at CFT helped me modify every movement and showed constant encouragement. It didn't matter how overweight and out of shape I was, there was always someone to eagerly show me the way. I knew CFT was where I needed to be to get my health, and my body back on track. I consider it a honor and privilege to be a member of this amazing community of athletes. Every one of you inspire me every day! Aside from being outstanding athletes, the men and women of CFT are genuinely the best people I have ever known. From the coaches to the athletes, you guys are always there for me when I'm up, and when I'm down - literally! Living with diabetes is frustrating, lonely, and sometimes absolutely miserable, but.... there are worse things to deal with! My struggle with managing my diabetes is sometimes a public one, and it can be quite ugly. Having people who care enough to hand-feed me Skittles while I'm laid out on the floor after a WoD is priceless, and a little funny. Countless times I've struggled through workouts because of being weighed down by high blood sugar, but there is always a loud voice and a smiling face telling me to just keep moving. I thank you guys and gals, from the bottom of my heart, for all the love, compassion and patience you have shown me.
Thank you, Andrew and Candace, for creating a family-friendly environment where we can all work hard and play hard. You guys love our kids as if they were your own - that means more to us moms than you'll ever know! Thank you for helping us with the responsibility of teaching our kids that health and fitness matter. Hearing my 6yr old say "My mommy is strong. She can do anything!" makes me feel like I'm doing something right!
To my MILF Mafia (moms in love with fitness *fur babies too) - I thank God every day for blessing me with such precious friendships. You girls are my ROCK.
To all the coaches - Seriously, you guys are awesome. Thank you for always pushing us (and tolerating the shenanigans), and wholeheartedly celebrating our accomplishments - no matter how small!
Thank you to my awesomely supportive husband who puts up with my obsessive CrossFit disorder. Without a doubt, YOU ARE SUPER DAD.
Although I am not yet where I want to be, and I will probably never look like "the other CrossFit girls", I CAN be a better and healthier version of myself... And that's awesome! I am excited about conquering my MANY weaknesses and fears, and maybe even one day becoming a legit competitor (hello, masters division!) I am sure I will loose many more battles against diabetes, but I will, without a doubt, win the war. Feeling strong and capable from the inside out is beyond invaluable. Thank you CrossFit Trussville for blessing me with this gift!
-Leanne Steele
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Getting Started with CrossFit Trussville |
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Written by Andrew Rape
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It's easy!
Our Program is designed for EVERYONE. You DO NOT need to be an elite athlete to come train at our facility. More often than not, people are most intimidated by the pictures and videos of our athletes, but remember that you are seeing everyone's AFTER pictures. Come in and talk with our athletes and you'll quickly realize they started in the same place you are at. Some people think they won't fit in or are too out of shape to train with us. Please don’t do the same. This program is designed for all types of people no matter your shape, size or fitness level. We will always be committed in helping you reach your fitness goals, the only thing you have to do is show up and stay disciplined. Read some of the testimonials on our site to hear about some of the members success stories.
We are interested in real fitness. Not just getting stronger, but actually being athletic and fit. This means we put all our effort into getting you into the best shape of your life. No bones about it, we want you to succeed. To do this, we implement a wide variety of movements, varying workout formats, and constantly varying functions to provide you with the most benefit in each workout. In order to provide you with the best possible outcome, we have coaches lead every single class. You'll never wonder if what you're doing will actually benefit you. Our highly qualified staff ensures that you will get the most of of each and every workout, maximizing your potential every single day by taking care of all of your programming. Check out our Testimonials page to see what people have accomplished with us.
Who is CrossFit for? CrossFit is for everyone! The best way to see if CrossFit truly is for you is to come by and watch or give it a try. To put it simply, we create a superior athletic environment that fosters great results through hard work and strong willed dedication under the watchful eye of a certified coach. CrossFit is our sport. You will receive personal attention every single day, and a healthier, fitter life is inevitable. Every workout is specialized and scaled for you personally, making each class like personal training, at a significant fraction of the cost.
Once you’ve seen the results of our athletes and realize that we are NOT a typical gym but a community of people striving for a better quality of life, you will understand the value of our service.
To learn more about what CrossFit is, click here
Step 1: See What Everyone Is Talking About.
Check out our testimonials page and/or come in to talk with any of our athletes or coaches.
Step 2: Try Us Out
CrossFit is technical, demanding, and rewarding, and we ask that every new athlete be exposed to at least one workout prior to training with us. Our coaches are the most competitive in the area, and we have the experience to get you where you want to be! Our programming is scalable to all fitness levels, so don't be intimidated! Your coach is here to help you along the way, we will not let you be so sore that you cannot walk down stairs! We approach fitness with intelligence and have a process proven to work.
Step 3: Learn It In Our Fundamentals Course
After you’ve been through a free introductory workout, your next step is to attend our Fundamentals course for beginning athletes.
This course includes 3 1-hour individual (these three specific sessions are included in your membership) coaching sessions designed to introduce you to the basic CrossFit movement techniques. Furthermore, we will provide coaching on CrossFit, strength and conditioning, and nutrition. These sessions are specifically designed as a gateway to joining our regularly scheduled group classes.
It is imperative that, as a new athlete, you attend each and every class, as we have a set curriculum to adhere to. Failure to attend all classes will result in additional private coaching sessions (at an additional rate) prior to the start of your training at CrossFit Trussville. Schedule conflicts happen all the time, so just get with a coach and we'll get you taken care of!
To schedule your CrossFit Fundamentals course, please contact us at (205) 317-9526.
*Please note: Not all athletes will be ready to move into the group class after attending the Fundamentals course. Depending on the athlete's level of fitness and ability to learn the fundamentals movements, additional private coaching sessions may be required before entry into our group classes.
Step 4: Put It Into Practice
After you’ve been through the CrossFit Fundamentals, you’re ready to start attending our group classes or personalize your training with private sessions.
At CrossFit Trussville, we train a wide variety of individuals, from fire fighters, police officers, and athletes, to housewives, college students, and anyone willing to put in the sweat and time to achieve true fitness. Some of our athletes are training for functional dominance; others are training to regain functional competence. We train athletes to be strong, fast, and mentally tough using a no-nonsense, intense workout program aimed at developing raw strength, strength endurance, explosive power, and metabolic conditioning.
No matter what your athletic needs, you can be sure that you will find your best fitness with us.
If you are looking for a world class coaching program and want to train harder than you ever have, all the while making a bunch of new friends, then CrossFit Trussville is definitely the right place for you!
Adult Monthly Membership – Includes Unlimited Training Sessions – No Contract, all Month-to-Month
CrossFit Fundamentals Course – FREE - Included with Membership
- Course Only, Without Membership $75.00
Adult Memberships – Includes Unlimited Training Sessions
Monthly Unlimited - $149.95
6 Months in Advance - $739.75
12 Months in Advance - $1509.40
Student/Military/Police/Fire Memberships – Includes Unlimited Sessions
Monthly Unlimited - $129.95
6 Months in Advance – $635.75
12 Months in Advance – $1279.55
Couples/Family Discount - Save $30 on each family member added
Do you need extra accountability?
Have you been sedentary for an extended period of time?
Are you new to exercise?
Do you have very specific performance oriented goals?
Do you have pre-existing injuries?
Are you hesitant of the group setting?
If you answered yes to any of the questions above, then Private training may be right for you.
Private 1-on-1 Coaching Packages
Private 1-on-1 Session - $60.00
5 Private 1-on-1 Sessions - $275.00
10 Private 1-on-1 Sessions - $550.00
15 Private 1-on-1 Sessions - $775.00
20 Private 1-on-1 Sessions - $975.00
25 Private 1-on-1 Sessions - $1150.00
Semi-Private Training Sessions - $30.00 per athlete
Drop-In/Day-Pass - $20
If you're from out of town and have +6 months of experience the Drop-In rate is waived for up to one week. Train at no cost!
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Thursday, April 10th, 2014 |
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Written by Andrew Rape
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Ring rows are an easy way to begin the transition of picking up on the baby steps of a Muscle-Up. Today we get the opporutntiy to put some significant time and effort into tackling this very difficult skill
CrossFit Trussville - Real People. Unreal Results.
Buy-In
Muscle-Up Progressions/Technique
Muscle-Up Arch/Hollow Skill Transition
10 Minutes:
Muscle-Up Practice
5 Minutes:
Muscle-Up Development, Skills and Drills
Every 20 seconds 1 Muscle-Up
SRX: Banded Muscle-Up
RX+: Strict Muscle-Up
Workout of the Day
Complete for maximum rounds and reps:
"The Chancellor"
9-15-21 rep rounds of:
Box Jumps 24"/20"
Burpees
Shoulder-to-Overhead 115#/75#
Post time to leaderboard.
Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.
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Wednesday, April 9th, 2014 |
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Written by Andrew Rape
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Boxes are perfect for two things: Jumping, and collapsing :)
CrossFit Trussville - Real People. Unreal Results.
Buy-In
5 sets of ME Pushups with 45#/25# Plate on the back
When you can’t push anymore on each set, take the plate off and immediately hit max reps with no plate.
Each weighted rep is 3 points, each unweighted is 1 point.
Post total accumulated points to leaderboard.
Inspired by NCLAB
Workout of the Day
Complete for maximum rounds and reps:
"Boondocks"
18 Minutes on the clock:
1,200m Run, then, AMRAP:
12 Waiters Walking Lunge 53#/35#
18 Sumo-Deadlift Highpull 53#/35#
30 V-Ups
Post time to leaderboard.
Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.
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Tuesday, April 8th, 2014 |
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Written by Andrew Rape
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CrossFit Trussville - Real People. Unreal Results.
Buy-In
Coach's Choice
Squat and Press Prep
Workout of the Day
Complete for maximum weight:
SRX: 14#/10#
Post time to leaderboard.
Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.
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Monday, April 5th, 2014 |
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Written by Andrew Rape
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Jessie is a hardworking self-disciplined woman who refuses to back down from any challenge
When asking the coaches how they would describe Jessie, there were a few things that just kept coming up, words and phrases like; determined, goal-oriented, self-disciplined, never quits, always looking to improve, staying to encourage others. She's got such a significant drive that it truly inspires everyone around her. Even when she had a set back for the past few months, she would come in and ask the coaches what exactly she could do to get the most out of the day despite not being able to do the as prescribed WoD. She refuses to back down and never gives in to any WoD, even completing 14.5 as RX on a whim after she was challenged. Working out with her in the AM is very humbling to say the least because she tries hard to be the first one done, and even harder to be the first one to encourage everyone. We want to give a shoutout to Jessie and keep her motivated as she continues getting better and better. Congratulations to our well-deserved Athlete of the Month, Jessie Bonner.
Here is what Jessica has to say about her experience so far at CrossFit Trussville:
WOW! I can’t believe I have been at CFT for 9 months. It feels like just last week that I joined with a girlfriend because we were both tired of going to a regular old gym and not getting any direction and more importantly results! I remember being so nervous the day of my first WOD but it wasn’t 15 minutes into class that I realized I was already addicted! And now I’m there 5 days a week sometimes twice a day. I feel right at home at CrossFit Trussville. Some people say CrossFit is a cult but I say it is a community. A community of people dedicated to being better every day; pushing themselves to both physical and mental limits and then some; and to each other. I have never been in a gym where I feel as encouraged and motivated to be a better person all the way around. One of my favorite CrossFit sayings is that the loudest cheers are for the last person who finishes. That’s what Crossfit is all about- sure there is some friendly competition between athletes but no one looks down on you because you might consider yourself slower, or because you are a girl, or because you are too old/too young, or because you are not able to lift as much. Everyone cheers for that last person to finish, believe me I know because it was me for a long time! When I started CFT I couldn’t even do 1 single pull up and in yesterday’s WOD I did 40 unassisted pull ups! I never would have believed that I could pick up 105lbs and put it over my head; or Squat 185lbs - but I can and it feels amazing! I love every minute of it! But I wouldn’t be able to do any of those things if it wasn’t for all the awesome coaches and athletes we have. There have been several days when Niki pushed me (in a good way) by making me go heavier and Curt works with me on my technique and Johnny tells meto try for that PR just one more time. I can’t say enough good things about my coaches. I want them to know how much I appreciate them and how much I cherish our friendships. CrossFit has given me so much confidence in my everyday life and I can’t wait to see where I’ll be in the next 9 months! Thank you CrossFit Trussville coaches and athletes!-Jessie Bonner
CrossFit Trussville - Real People. Unreal Results.
Buy-In
Oly Development and WoD Prep
10 MIN EMOM:
Hang Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Credit NCLAB
Start light, quality mechanics
Workout of the Day
Complete for time(s):
"LA-A"
Row 80/60 Calories for time
Rest EXACTLY 2 Minutes:
Complete for time:
21-15-9 rep rounds of:
Power Snatch 75#/53#
Back Squat 75#/53#
Toes-to-Bar
SRX: 45#/33#, Tuck Ups
MRX: As RX
RX+: Rest 2 minutes after the completion of the Metcon and Row 80/60 Calories again
Post row time and metcon time to leaderboard.
Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.
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