Wednesday, April 16, 2014

Athlete Profile-Todd Ovall

April 2014 marks Cross-Fit LifeSport’s 5 year anniversary.This is a major milestone for any small business owner-especially when the business is in the fitness industry.
Todd Ovall, owner and coach, is grateful & humbled by the dedication and loyalty of his clients.

The success of his Cross-Fit box is due in part to his ability to train individuals as individuals, and having strong-willed,driven clients helps, too. “We strive to be the best,
and to get our athletes more permanent results, with an intelligent ‘healthfirst’ approach to CrossFit. We employ current information about nutrition, movement and sleep while not taking ourselves too seriously, and making it challenging and fun”. Todd became a CrossFit coach because “CrossFit is truly scalable to the needs of anyone. The
coach’s knowledge, experience & creativity are the only limits.” He also feels that CrosFit is “the smartest way to train, and the most effective means of helping the most people.” Todd’s sense of humor, empathy, humility &
kindness are other contributing factors to the success of CrossFit
LifeSport , and the success of every person who walks through the door.
Todd held ISSA, ACSM, and WITS certifications in Personal Training,
CrossFit, Olympic, Weightlifting & CrossFit Mobility. He has a background
in Forestry, Biology, Landscaping & Construction Engineering.

Just the facts~

Full name: Todd Allen Ovall

Birthday: April 5, 1972

Hometown: East Toledo, Ohio

Wife: Tamera

Children: Sven & Arne

Favorite color:, wait...Blue

Favorite WOD: “Fight Gone Bad”

Favorite quote: “Energy and persistence conquer all things” -Benjamin Franklin

Favorite music: There’s so much good music, I have no favorite

Hobbies: Learning, music, food, fitness, camping/hiking/ kayaking/cycling, philosophy

Athlete Profile-Tracy Plumb

February marked Tracy’s 2 year Crossfit-aversary. May marks her 1 year at LifeSport.
Tracy moved to Toledo last year, from Cincinnati,  to be closer to her fiancĂ©, Andrew.
“My CrossFit story goes back 6 years, before I even knew what CrossFit was!”

Tracy lost 150 pounds, 6 years ago, through traditional diet & exercise methods. “After about 3 years of my new body & lifestyle, I had plateaued in every area of fitness & nutrition. I was looking for a different way to train, wanted better results from food.”

   So, 2 years ago, she took a giant leap and signed up for an On-Ramp session. “I thought I was fit; first day of CrossFit was like a whole new level!” Eating mainly a paleo diet quickly followed. “I have severe food allergies, and all of those allergens are on the ’don’t eat’ list for it was a no-brainer.”

   Health problems started disappearing, muscle tone started changing, physical strength was increasing. “I really found my preferred way to train with CrossFit.”

   “I was already studying to be a personal trainer when I discovered CrossFit. So naturally, I began incorporating CrossFit-type workouts into personal training sessions. I feel this is the best way to help my clients.”

   Becoming a Paleo Chef was also a natural progression. “I want to make delicious, healthy food for people.”

   “The food we eat serves many purposes, and treating the inside of your body as well as the outside is very important.”

   Tracy holds a Personal Training Certification through ISSA, a Culinary Arts degree through Pennsylvania Culinary Institute/Le Cordon Bleu & a Business Accounting degree through Browne Mackie College.

Just the facts~

Full name: Tracy Lee Plumb

Birthday: October 2, 1978

Hometown: Cincinnati, Ohio

FiancĂ©: Andrew  

Step-Children: Grace, Johnna, Amelia & Faith Ann

Favorite color: Orange (not pink)

Favorite WOD: “Chelsea” 

Favorite quote: “Justice cannot be for one side alone, but must be for both”  -Eleanor Roosevelt

Favorite music: anything from the 80’s, grunge, punk...and extremely misogynistic rap

Friday, April 4, 2014


Party is tomorrow April 5th downtown. Afterglow gathering is at ye olde cock n bull on Huron. See ya there!

Wednesday, April 2, 2014

Introducing our Athlete Profiles!

To celebrate our fifth year in business, we'll be profiling athletes from Toledo's original CF box every month! To get the ball rolling, here is owner and coach Todd Ovall!

Todd's Athlete Profile

Monday, February 3, 2014

Daily Food Logging

Please comment on this post daily to submit your food log.
Example Comment
B - 2 Eggs, Broccoli, Nuts
S - 3 oz. tuna steak, 1/2 Apple
L - Chicken Breast, Salad w/ Olive oil and Vinegar Dressing, Almonds
D - Lamb, Green beans, Pine nuts

PR'd Karen today or I read "Power Speed Endurance by Brian Mackenzie for an hour

B (Breakfast)
S (Snack)
L (Lunch)
D (Dinner)

Have fun!

You can click here to post your points.

CrossFit LifeSport Paleo Challenge - February

Hi folks! :) Paleo challenge rules are posted below. A few of the important things: - Entry fee: $20

- 3 categories of peeps: Rookies, Athletes, and Firebreathers

- winnings are split evenly between winners in each category

- first day of logging is Monday February 3rd
- Final day of logging is Friday February 28th

- There will be a slightly higher percentage of points awarded for the WOD performances (aka proof!) than for the score sheet.

-4 WODs - 100 points for improvement assessed at the end of challenge


Please submit your daily points by clicking on the link on the top right. All 14 aspects are worth 1 point. You can earn up to 14 points a day. The challenge officially begins Monday September 23, 2013.The cost to enter the Challenge is $20. Please refer to the list below for specifics regarding the diet.
1) No Sugar ( This includes, but not limited to honey, agave, xylitol, stevia, xantham gum, dextrose, maltodextrin, ALCOHOL, white potatoes, etc)
2) No Grains (Corn, rice, gluten, wheat, etc)
3) No Dairy (except clarified butter or ghee)
4) No legumes (except : green beans)
5) Protein with every meal
6) 3 servings of vegetables a day
7) Consuming healthy fats ( tree nuts, avocado cooking in olive oil, coconut oil, etc)
8) 1 serving of fruit
9) Minimally processed food ( No sulfates, MSG, carrageenan)
10) Half of your body weight in water
11) Sleep 7.5 hours plus
12) Fish oil or consuming fish and Vitamin D
13) Workout or health and health and wellness related reading
14) Points for logging
What to eat, as outlined.
Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
· Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read labels because companies sneak sugar into products in ways you might not recognize.
· Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
· Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
· Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
· Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.
· Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
· Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices! This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Challenge. If you have any questions please respond to this post.

Sunday, January 19, 2014

CrossFit open 2014

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