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C R O S S F I T H U S T L E
An Elite Fitness Community
WELCOME PACKET
For New Athletes
“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter
and youʼll be fitter than any world class runner, gymnast, or weightlifter.”
— Greg Glassman, CrossFit Founder
Welcome to our community!
CrossFit Hustle is the premier strength & conditioning facility of Northern Kentucky and
we’re glad to have you here. There should be no doubt in your mind our coaches are
here for YOU.
Our mission is simple: The coaches of CrossFit Hustle strive to provide you with
the best training, knowledge and expertise to help you achieve your specific
fitness, sport and life goals. If we don't have a solution, we'll find it.
The type of community that has blossomed is something very special. Everyone, no
matter the skill level, knows the names, jobs, hobbies and personalities of the other
athletes who train here. We have professional football players train alongside mothers
with no sport experience. Our athletes are encouraging and motivating, even cheering
on a "competitor" while gasping for air after a workout. Along with the expert coaching,
this is what separates us from personal trainers and globo-gyms.
You are an member with goals of your own and our job as coaches is to help you meet
your goals. Work with us in training, nutrition, stress and sleep and you'll meet and
exceed your goals very quickly.
Once again, we're here for you. This is your community, your gym and we are your
coaches.
Welcome.
Rich Vos
Head Coach
CrossFit Hustle
About CrossFit
World class fitness in 100 words:
“Eat meat and vegetables, nuts and seeds, some fruit little starch and no sugar. Keep intake
levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips,
rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike,
run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many
combinations and patterns as creativity will allow. Routine is the enemy.
Keep workouts short and intense. Regularly learn and play new sports.” -Greg Glassman
What is CrossFit?
CrossFit is defined as “constantly varied, functional movements, executed at a high intensity.”
What does this really mean? At CrossFit Hustle we will teach you a broad range of movements
that come from everyday activities. This is what we mean by “functional movements.” In each
workout, you perform a variety of these movements in constantly changing patterns. You will
only repeat workouts every few months, not every day like other fitness programs. This is what
we mean by “constantly varied.” The magic of CrossFit lies in the simple yet effective approach
of high intensity. Most workouts are preformed in a timed fashion and therefore allow you to
push yourself daily to create noticeable improvements. This is “high intensity.”
Before a workout:
We recommend that you come to the workout hydrated and ready to go. Make sure you
are drinking water beforehand. You should have energy for the workout, so grab
something to eat no earlier than 90 min before class. Stick to foods that are easily
digestible and that will give you some “go.” If you need suggestions, just ask a coach!
During The Workout:
Wear comfortable clothing that will allow for easy movement and that will prepare you
for being both warm and cool (bring a layer). Make sure to bring a water bottle to keep
you hydrated. These workouts will test your limits and at times challenge your abilities.
Keep focused and listen to trainers for your safety and correct form.
After the Workout:
You may feel tired for a short period after the workout but it should go away. Muscles
and joints may feel stiff and a bit sore. This is just your body’s way of adjusting to the
stress placed on it. As long as it is discomfort and not pain you are okay.
If at any time you feel unwell after the workout, take time to relax and assess your
physical state. In most cases this feeling will pass quickly, but if you have any concerns
after you return home, you can contact us.
Coaches
Rich Vos, Head Coach
Rich started CrossFit in early 2008 after an army buddy recommended it. Since then, he
has coached at multiple gyms, been the PT instructor for more than 70 Army officers,
coached CrossFit athletes and has been the strength & conditioning coach for the
Northern Kentucky River Monsters, Kentucky Stallions and Lloyd Memorial High School
Juggernauts.
Rich holds certifications in CrossFit Level 1, CrossFit Olympic Lifting, CrossFit
Strongman, CrossFit Nutrition, and USA Weightlifting Sport Performance Coach. He
regularly attends football and strength & conditioning clinics to expand his knowledge
for Hustle athletes. He is happily married with 3 children, two of which are miniature
schnauzers.
Misty Laderer, Coach
I have a Health Promotions and Education Degree in Exercise in Fitness from the
University of Cincinnati. I was active is several different sports all through school
and competed internationally in Taekwondo while I was in college. I have been in
Taekwondo since 2002 and will be earning my 4th Degree Black Belt sometime
this upcoming year. I have been teaching in the fitness industry as a martial arts
instructor, group fitness instructor, and personal training for over 8 years. I've
been an Ace Certified Personal Trainer since 2007 and working within the Better
Bodies and Silverlake fitness centers since 2007. I am currently the Fitness
Director and Martial Arts Coordinator for both clubs. I also instruct martial arts
classes, do one on one and small group personal training sessions, and teach
Underground Classes.
I was introduced to CrossFit through a colleague, starting with the most
fundamental functional movements. I began introducing these movements more
regularly to my personal clients with great success. We saw reduction in chronic
pain and injuries, as well as improvements in coordination, strength, and range of
motion. I have been a Level 1 Certified CrossFit Instructor since October 2011,
teaching beginner and intermediate level classes since then. I consider myself
both a coach and a student in all the fitness things I do. I love to teach people,
help them accomplish and overcome. At the same time there is always
something new I can learn or learn better or a technique yet to be mastered. I
also really enjoy the sport nature of CrossFit. It is competitive and provides
team camaraderie unlike anything I have experienced in the traditional fitness
industry. This appeals to my nature as a long time athlete in several different
sports.
CrossFit Hustle Intro Classes
Before athletes can begin training at CrossFit Hustle, they must attend 4 Intro Classes,
designed to teach the basic movements and prepare athletes for CrossFit Group
Classes
• Our Intro Classes meet twice per week.
• If you've been CrossFitting for a while or have a background in strength &
conditioning, you may not need to enroll in our Intro Classes. Speak with the Rich if you
think jumping into regular group classes is for you.
OpFit
OpFit is a course unlike any other. Rich, a combat veteran and former Army NCO and
officer leads a group of future Soldiers, Airmen, Sailors and Marines through a 6-Class
course that prepares them for Basic Training or Boot Camp. It is not necessary for the
recruits to be physically fit or a CrossFitter. However, their mental toughness and ability
to forge through physical and emotional obstacles will be tested. The cost of an OpFit
Course is $200. For more information, visit crossfithustle.net/opfit
GORUCK Training
In preparation for coming GORUCK Challenges, Tough Mudders and the Zombie
Apocalypse, we train once or twice a week at CrossFit Hustle and in various other
outdoor areas in Cincinnati and Northern Kentucky. If you’re planning on joining us to
train, please bring a weighted backpack and water. We will be out and about for 90-120
minutes. For more information, read our review here: http://crossfithustle.net/northern-
kentucky/cincinnati-goruck-challenge/ The cost of training is free.
USAW Barbell Club
CrossFit Hustle is an official club of USA Weightlifting. Our Barbell Club meets 2-3 times
per week and specializes in the Olympic lifts such as the Clean & Jerk and Snatch. We
compete at lifting meets and train CrossFitters on the finer points of strength and power
by means of a barbell. The cost of the Barbell Club is included in membership or
$10 per class for non-Hustle visitors.
Membership
The cost of membership at CrossFit Hustle is $122 per month and requires a one-year
commitment. This membership includes all CrossFit, OPFIT, GORUCK Training,
Specialty Seminars, USAW Barbell Club programs and classes.
Because we are tightly affiliated with Silverlake, membership to the Silverlake, the water
park and Better Bodies club is included. Current members of Silverlake are welcome to
add CrossFit Hustle for $75 per month.
Nutrition
We are not nutritionists and you should consult a registered and certified nutritionist and
your doctor before starting any nutrition program. That being said, our coaches engage
in a primarily whole-foods diet consisting of meats, vegetables, fruit and nuts. We stay
far away from sugar, grains, dairy and breads to prevent inflammation in the gut and
throughout the body.
Most importantly, we eat for performance, not to look good. We know that chasing a
faster mile, a heavier press and higher score in "Cindy" is the way to looking good.
When we eat right, we perform better. Your coaches are filled with excellent knowledge
in nutrition and ways to get on track to a better life.
Please Google the following topics for more information on what to eat:
• Paleo Diet • Whole9 Life
• Primal Diet • Mark Sisson
• Robb Wolf • Art De Vany
Standards & Rules
At CrossFit Hustle, we pride ourselves on high standards. Our coaches hold themselves
accountable during workouts. We also hold our members accountable. The beauty of
CrossFit is the infinite scalability. Whether you can squat 300 pounds or have to use a
box to do air squats, we will always adhere to a measurable, observable and repeatable
range of motion.
Because we are measuring physical performance, we need all of our athletes to hold
themselves and each other accountable when it comes to reps, movement and time.
Sometimes athletes will say, "It's close enough." Sorry, 9/10ths of a mile is not a mile.
Please adhere to the standards and understand that our coaches have a much harder
time telling you "no rep" than you have hearing it. Everyone is welcome and able to
scale the work, reps or time down. We do not, however, accept an undefined range of
motion.
Please arrive 5-10 minutes early for your scheduled class time. We begin promptly at
the designated time. Your coaches appreciate your cooperation.
We are very cool about dropping weights here. In fact, we encourage it. However, we
request that you do not drop your barbell if it is loaded with less than a 15-pound plate
on each side. It tends to warp the 10-pound plates and that makes us grumpy. Feel
free to drop anything if safety is ever an issue.
In a vain attempt to keep our lifting platforms looking as beautiful as they are, please
refrain from using kettle bells on our wood. The rubber’s there for a reason. You’re
welcome to drop from overhead if safety is a concern, but if you damage our wood,
you’ll be feeling guilty for quite some time.
"Full Time" Coach
At your disposal at any time is a coach. We have a team of expert coaches that have
backgrounds and expertise in areas you would never imagine. As part of being an
athlete at CrossFit Hustle, you are given access to our coaches’ minds any time of day.
This is particularly helpful at the grocery store.
As stated before, we are here for you. Our team of coaches does whatever we can do
to help you meet your goals. Feel free to call, text or email us anytime with your
questions or comments.
Rich Vos: 859-814-7954, rich@crossfithustle.net
Misty Laderer: mladerer@betterbodiesnky.com
Goals
You've decided to train at CrossFit Hustle for a reason. Whether it's to get back in
shape or make a college football team, you need to write it down and share it with the
world (or at least your Intro Class).
Please write down 2 measurable goals you would like to accomplish within 3 months
and 1 goal you would like to accomplish within a year:
3 months
__________________________
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1 year
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**Measurable goal: Deadlift 200 pounds.
**Immeasurable goal: Abs
**Measurable goal: Run 400 meters in 1:30
**Immeasurable goal: Get faster
Log Your Work
Measuring your performance is critical to training her at CrossFit Hustle. We require you
log your work in a notebook, on a blog or in your phone. It doesn't have to be fancy but
does have to be used. On nearly a daily basis, coaches will ask about your previous
times, lifts or reps. It is important you have your log on hand to get the most out of your
WOD. We have CrossFit Hustle WOD Books available for sale at CrossFit Hustle.
