gym Archives - Iron Legion Strength + Combat | Join a Team Led by the Best

November 19, 2014

By Ted Dreaver Tagged as community community events CrossFit crossfit in ocala crossfit iron legion downtown ocala fitness fitness in ocala gym iron legion ocala community Ocala CrossFit Competition ocala gym

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!!

January 2, 2013

By Ted Dreaver Tagged as competition CrossFit gym preparation

Now that you’ve been CrossFitting for awhile, you might consider entering your first CrossFit competition to test your newfound fitness and skills. Or, if you’ve already done your first competition, you might be looking for some advice on how to prepare better and increase your performance. Before doing anything, be sure to consult with Coach Ted on the best approach.

Here are 5 tips for for approaching a competition:

1. Work on your weaknesses leading up to the competition so you’re well rounded and prepared. If you’re weak on Olympic movements, get technical help from Coach Ted and practice as much as you can. Consider watching a few videos to get technical pointers.

2. Look at the movement and weight standards for upcoming competitions and see what categories you can reasonably be competitive in. It’s likely to be scaled, but be sure to challenge yourself. Every competition is different. Some competitions have “open” categories where anyone can enter and some even have divisions that are unjudged.

3. Speaking of judging, having a judge can be a real eye opener for new CrossFitters. If you’ve never had a judge, get one of the more experienced members to judge you closely on regular daily WODs. You’ll notice a big difference in your output and performance! Make sure to be critical (but positive) of your reps and take the no-reps in stride. This will get you ready for the stress of being judged on gameday.

4. Get plenty of rest, especially the week of a competition. Consider cutting down your WOD volume. Some competitors will do the regular WODs but cut the repetitions in half or loads down to a bare minimum. This minimizes the impact on your body while still keeping you sharp.

5. Practice the WODs! Most competitions will release the WODs the week before the actual competition. See if you can practice the movements or the entire WOD during the week to get a feel for it. Most competitions have oddball movements, stuff that you never practice, e.g. a stone lift or shotput. Try to find the equipment and get in a few practice reps.

Lastly, a lot of competitors have a tendency to overtrain leading up to a competition. This leads to injury. Avoid this rookie mistake and make sure you’re staying safe with your volume, loads, and complexity of movements. If you just learned muscle-ups, don’t blow out a shoulder practicing them to death.

CrossFit Iron Legion is a the fastest growing CrossFit affiliate in Ocala, Florida. To get started, please contact Coach Ted Dreaver at (352) 620-2625 or teddreaver@hotmail.com.