Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.
It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.
This month’s spotlight is on Jeff Beier, a member since January of 2018.
When did you join Grand Trunk, and why?
Jeff: I joined just over one year ago. I had been at another CrossFit box prior to this, but making the switch to GTCF was easy and needed. The proximity to my house allowed me to come to the gym multiple times per week. But the best part is the fact that my wife & kids are now active at GTCF, so my plan to convert the whole family worked!
What do you enjoy most about GTCF and CrossFit?
This gym has become our family tribe. Everyone is like-minded, works hard, competitive and passionate about fitness. And we live close to each other, so getting together is easy, too.
What is your favorite movement?
It’s not what I’m best at, but I LOVE snatches. Because they use every muscle for strength and stability. It truly is the perfect move to test your all-around fitness.
What is a CrossFit goal you have achieved that you are most proud of?
When I started, I couldn’t do either. Now I can string five muscle-ups together and 100 DUBs together. So that was a goal that now I can look back on and be proud of.
What is a current goal you are working on and hope to accomplish?
Overarching goal is to compete in local throwdowns. To do that, I have been trying to keep my diet on point, constantly changing macros to dial it in. And with that, work on my weaknesses. This is mostly related to upper-body strength. I work hard to NOT have a wheelhouse.
What advice would you give a new member or someone who is thinking about trying CrossFit?
I’ve always “worked out,” but was never super-motivated, nor was my diet great. What initially attracted me to CrossFit was exercising by doing fun, new things: sled pulls, flipping tires, climbing ropes. All of that in a competitive environment.
What I didn’t know that surprised me about CrossFit – and that I’ve come to realize I’m most passionate about – is how CrossFit is so accepting of new people & scalable workouts.
CrossFit isn’t just for the fittest people on earth. It’s for the masses who want to get healthier.
So if you want to get healthy, find a group of like-minded people to have fun with, CrossFit is it.
How has CrossFit impacted your life outside of the gym?
Since starting CrossFit, my entire family does it: wife, kids, brother, and brother-in-law.
I’m happy that my obsession with functional fitness is spreading to the people I care about. But personally, losing 30 pounds and adding muscle mass has made me more confident, both personally and professionally.
What is a fun fact that people might not know about you?
Prior to moving back to Michigan, I had a career in the golf business. I was a PGA Professional and lived all across the United States running golf courses.
If you could create your own WOD, what would it be?
It would be for time: 21-15-9
Squat cleans – 135/95
Fill in the blank: I CrossFIt (because/so I can): Live forever. (Just kidding.) But live a long time and be active for my kids.
If you’d like to schedule a free, no-sweat intro, sign up today!
Group fitness training is a highly effective way to train. Two popular methods of group training are CrossFit and Orangetheory Fitness. If you have been trying to find a fitness program to help you get stronger, lose weight, or improve your health and energy you may have had some questions about the program for you. Let’s take a look at some of the facts about CrossFit and Orangetheory Fitness to help you make an informed decision on these training options.
A key difference
One of the key differences to know between CrossFit and Orangetheory is that CrossFit gyms are affiliated and Orangetheory is a franchise. CrossFit affiliation means that the location and it’s coaches are certified in the CrossFit Methodology, the workouts, class structure, and equipment used is dictated by the individual owner. Orangetheory Fitness is a franchise so workouts, equipment, and class structure will be standardized amongst locations.
CrossFit places an emphasis on functional movement and work capacity. Functional means movements that transfer over to everyday life, using your body to perform the movement it is capable of. Work capacity means being able to perform a certain body of work in a given amount of time. This requires you to standardize movement and lets you measure where progress. If you used to be able to perform 15 pushups in one minute and now you can perform 22 pushups in a minute you improved your work capacity.
CrossFit combines gymnastics, weightlifting, powerlifting, strongman, monostructural (run/row/bike), and calisthenics movements in a variety of combinations. The program will generally reflect the style and background of what the gym owner is most comfortable teaching and believes will achieve the best results. For this reason you can witness unique fitness programming at each gym that you attend. You will learn the foundational movements CrossFit teaches like squatting and pressing. The great thing about CrossFit is that each movement and workout can be tailored to fit your unique needs. If a movement is outside your comfort zone then your coach can provide you with an alternative movement that replicates the movement pattern, but may be lighter weight or less technically demanding. Each individual in the class will get a similar result from the workout even though they have a wide range of strength and ability levels. Everyone moves forward together.
Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.
-Greg Glassman, Founder of CrossFit
Orangetheory Fitness incorporates a combination of movements into their classes as well. Participants will run, row, and perform some light resistance training or calisthenics in a high intensity circuit style. You will generally not lift heavy weights and more emphasis is placed on the cardio component in these classes.
We have a walker category, jogger category, and runner category. With this language I eliminated that fear people have when they walk in like, “oh no I’m not going to fit in.”
-Ellen Latham, Founder of Orangetheory Fitness
A CrossFit class generally consists of a discussion of the days workout and group introduction, a group warm-up, a strength or skill component, a metabolic training component known as the “workout of the day” or “WOD”, and a cool down or stretching session. These sessions are usually an hour long and are always lead by a coach who is certified by CrossFit.
Often times the gym will utilize specific programs designed to improve your strength in a particular lift or muscle group. Improving strength in compound lifts like the squat and deadlift recruits more high threshold motor units and is the most effective way to get stronger. This is a huge area where CrossFit differs from many other popular fitness programs. To truly perform at high intensity the workout must be designed for you to maintain intense effort in a single bout or multiple efforts with rest in between. The longer the duration of the exercise the less intensity you will be able to maintain.
Many programs just keep you moving for long lengths of time that merely grind you down. You might get sore or sweaty but you don’t improve in any measurable way. Learning how to safely and effectively lift heavy loads is a great way to improve muscle mass, burn fat, and build strong bones and joints. You should leave your workout feeling empowered to take on other tasks in your life.
Orangetheory utilizes heart rate monitors to keep you aware of your metabolic output. Your heart rate corresponding with an intensity zone is displayed for you to view. Each class will have you spend time exercising in different zones. Measuring your exertion allows you to improve your fitness if you are able to manage your heart rate in set zones for set durations of time. Similar to CrossFit you will spend time performing a warm-up, both strength training and cardio elements, and a cooldown. More emphasis is placed on the heart rate to achieve a cardiovascular response.
When it comes to your health the cost of a fitness program is always a great investment. CrossFit is usually purchased as a monthly membership with common options being unlimited classes or 3x per week. The cost typically ranges between $100-$250 with the biggest factors being what the gym offers balanced with cost of living in the area. You can usually begin with a free trial or consult to see how well you like it. The coaches will want to meet you to learn about your goals and any concerns you may have before you begin so they can set you up for success.
Orangetheory Fitness is a more informal process. You can purchase memberships for 4 times, 8 times, or unlimited classes each month with prices ranges from $59-$159.
Both CrossFit and Orangetheory Fitness are popular ways to train. In CrossFit you can expect more specific programming, a tighter community, and a great focus on strength development and functional training. Orangetheory Fitness is a bit more of a generic way to train and you can expect an upbeat cardio training session with less focus on weight training. Finding a gym that meets your specific needs is the key. A great coach is going to ask you about your goals, injuries, and experience levels. It’s all about finding a program that fits into your budget and lifestyle and most importantly delivers the results you want!
If you want to try CrossFit, schedule a free, no-sweat intro today!
Schedule your first class now
29665 WK Smith Dr. Suite B New Hudson, MI48165