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crossfit iron legion

Warning!!!!!!!! I fear that many of you will fall off of the fitness wagon during this storm recovery. Some of you are still dealing with it, Stacey. Despite still being out of power and managing her horse farm, she is still getting into the gym. I love that kind of Motivation and it is pretty typical of her work ethics. For the rest of you I want you to commit to a day and get in here. Better yet, get your asses in here today!!!! This break in routine is a dangerous thing when trying to stay fit. As the big Kahuna Ted Dreaver, stated yesterday in the coaches meeting, we need to get the message out there to all of you. As coached we totally dedicate ourselves to your fitness lif, many of us work off of the clock because you all mean so much to us, BUT, we need you to commit to yourselves otherwise it doesn’t work. THAT IS THE DEAL, let’s get er’ done together.

I would say one of the most profound training statements that have stuck with me the longest is, “if you are comfortable while training, you are wasting your time.” What exactly does that mean? It means that if you are just doing ten pull ups in multiple sets, you are wasting your time. If you easily lifting the usual bar weight, you are wasting your time. If you are just knocking out one push up after another, you are wasting your time.
Disclaimer, I am not an expert and I don’t even come close to knowing it all, however, I am always studying ways to improve, get stronger be more efficient. OK, so maybe it isn’t wasted time but if you are looking to improve, you are crawling to get there. Even if you are thinking, “I just want to stay fit.”

I have come to realize that maintaining that perfect balance isn’t really achievable. Life moves forward and the body adapts to whatever stress is put on it. If it isn’t challenged appropriately it could then slowly regress to a lower level of performance.
If you are looking to improve performance you will need to raise the intensity, amount of resistance and or reps depending on your goals. For intensity you might want to shorten the time it takes to complete the rep scheme. For resistance you can increase weight . I am always asked about strengthening the pull strength, I just add weight. 100 pounds of chains or a 70# plus 35# KB. Set your goals, start small and add weight and or reps each session. If it is a goal, hit it twice a week. If you want to increase your push up strength hold a band across your back and do your push ups. You will discover that it is easier at the bottom where it is normally harder and harder at top where it is normally easier. For muscle endurance, increase reps every session. These training cycles should be programmed for spans of weeks and then changed so the body doesn’t “get comfortable.”

KB pull upsChain pull ups2
If you truly want to get bigger, faster or increase your endurance, check in with one of the coaches. If you have questions we will do our best to get you the answers. Please understand that if it requires programming time or involved sessions we are happy to provide some personal training sessions for you.

Downtown Ocala has been invaded!

 

Iron Legion has relocated to our new location!!

 

We are in our new spot and loving it!! Construction is finished, the paint is dry and the dust has settled. We are now located just off the Square in downtown Ocala! We are walking distance from restaurants, coffee shops and pubs. The lights for Light Up Ocala are up and we are right in the middle of it!

 

We have added a few things to make your life and schedule easier! First off – the showers are complete and ready for you! Yes, showers – get that WOD in and rinse off before you head out to work or walk downtown for a night out.

 

Kids Care is available at the 4pm and 5pm classes. $4 per head 6 months up to 12 years old (unlimited visits passes can also be bought for a discount). Let us know if you need different times and we will accommodate.

 

The CrossFit Kids program is back on the schedule. Check out these awesome additions to our CrossFit classes:

 

The CrossFit Experience:
A two week program designed specifically with the novice beginner in mind. This class will give anyone the answer to what exactly is CrossFit and is it for me?

 

CrossFit Lite
CrossFit Lite utilizes all of the functional movements of CrossFit with less complexity and little to no weight. These classes are challenging and fun with more emphasis on cardio and high intensity body movements.

 

Crossfit Endurance
This is the TRUE cardio class. No weights. Only your body. Taught by our CFEndurance certified Coach and long time Endurance athlete Steve Wingo this class is designed to enhance your endurance and stamina. Is your desire a faster Fran time or a faster 5K or marathon time? You are in the right place. This class utilizes running, rowing, cycling and cardio conditioning to get you to your fitness goals faster!

 

PIYOFit
PIYOFit combines Pilates, Yoga and High Intensity Interval Training targeted at increasing your mobility and flexibility set at a pace that gives a great workout at the same time!

 

SeniorFit
SeniorFit is a functional movement based class designed specifically for Seniors or those rehabilitating back from an injury. The class will be designed and ran by our own staff member Physical Therapist Kelli Davis, DPT. Kelli has her Geriatric Specialist Certification (GCS) and she is also a Certified Exercise Expert of the Aging Adult (CEEAA through APTA). Kelli has programs designed specifically with Seniors in mind that are engaging, energizing, safe and fun. All those who are interested in the classes will receive an introductory Physical Therapy assessment to allow for specific programming for all participants.

 

LunchFit
LunchFit is designed with your lunch break in mind! Warm up, work out with our high intensity work out of the day. These are set to start every 30 minutes beginning at 11:30. Grab a shower and be back at work ready to take on the rest of the afternoon!

 

Olympic Weightlifting / Barbell Club
Our Olympic Weightlifting classes are designed to teach you how to move efficiently under a barbell. These classes dig in and focus on the techniques of lifting. Our coaches have been USAW certified and competed (and podiumed) in various Olympic weightlifting events.

 

RuckFit
RuckFit is designed and coached by members of the 3-20th Special Forces Group. Expect equipment training, military style physical training and lots of rucking – or marching and strength and conditioning while under load. This class emphasizes teamwork and comradery as you learn how to train as a Team.

 

Team Training
Give your Sports Team the edge it needs in competition. Our coaches will meet with you to custom design programs to enhance your Team’s athletic ability. Baseball, volleyball, swimming, football – you name it we can give your Team the edge it needs!

 

Corporate Training
Let us help you get those insurance premiums down by giving your employees a healthier lifestyle with our Corporate programs. We would love to have you here, but we can come to you if your employees are crunched for time! Healthy employees are better employees!

 

Personal Training
Personal one on one training designed and customized for you. Our coaches will take the time create a personal training regimen specifically targeted at achieving your goals – whatever they may be.

 

Check the schedule on our website for class start times. Holiday hours for Thanksgiving are also updated.

 

We are open downtown and ready for you! Come and be a part of an awesome community that holds themselves to a higher standard! We will see you at the gym!

 

Lift Heavy, Go Fast, and Take Risks!!