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November 2011
the cashout
Thanksgiving Fever Feast
Waterford 5K Thursday, November 10, 2011 at 6:45 PM. 3.1 Mile Run inside of Miami’s Premier office park. Open to EVERYONE - Musical Entertainment with a professional MC to keep the Party Going. Family Fun with a dedicated area just for kids. Registration Fee $ 35.00
Saturday, November 19, 2011
Broward Cup
The Fever Family invites you to an early Thanksgiving Dinner with family, friends and with your Fellow Crossfitters and of course plenty of FUN. This will be a great chance for you to meet the whole family. TOY DRIVE
Come be Thankful with your Fever Family. This event will be a Pot Luck we will be placing a list in the events board where you can sign up to bring your favorite recipe to share with all of us.
Commencing November 19, 2011 the Fever family will be collecting unopened Toys. Our community as a whole is going through a pretty harsh economic crisis and Christmas for many will not be “merry” !
Sunday, November 13, 2011 from 8:00 AM to 5:00 PM. Located in the Playground GYM 10400 State Road 84 # 105, Davie, FL. Hosted by Steven Bowser Crossfit Affliction. “Participate” by being part of one of our Team WODs and represent FEVER, Individual WOD or by showing up to show your support to all of our Broward County Crossfit Athletes.
however; together we can make a difference. Like last year, our Box will participate in Toys for Tots drive. Help us bring a smile to the children of our community that are part of this Foundation. PAGE 1
! ATHLETE SPOTLIGHT: MILTON S. JIMENEZ
Being part of the CrossJit Fever Family I’ve seen Jirst hand Milton’s body Changes and his Journey to being Jit. Today we WODed together and all I can say is “amazing”. He never gave up and pushed himself to the limit; he is raising the bar everyday. After Jinishing his WOD he stayed behind to show his support to other Athletes. It is not everyday that you Jind this kind of sportsmanship, character that makes him not only unique but very welcoming and friendly.-‐ What brought you to Cross.it Fever? “Just
wanted to be back in Shape! I was just too heavy !” Have you reached your GOAL? “Somewhat but I think I will be crossJitting for LIFE.” What is your future Goal; what keeps you coming? “I Jind that my ultimate goal is to compete in the to 10% -‐15%.” We would like to congratulate Milton and Jessica in their upcoming wedding November 11th
The Average person eliminates about one (1) Liter of water while they sleep!
FACT
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End of the year party December 17, 2011 Mark your calendar, set the date and do not miss the event of the year
Turkey Trot Thursday November 24, 2011 at 7:30 AM. Run Miami’s Turkey Trot 5K or 10K. Tropical Park, 7800 Southwest 40th Street, Miami, FL
Fever will be Closed Nov 24, 2011 – Nov 26, 2011 and Dec 24, 2011 -‐ Jan 1, 2012
Holiday Cheer to Celebrate this Special Time of the Year! May the warmth of hearth and home fill your hearts with Joy this Holiday Season! Please Join us for a Merry Holiday Gathering on December 17,
2011 at 8:oopm at our second Home the BOX. We will be placing a list in the events board where you can sign up to bring your favorite recipe to share with all of us. Cocktails, Appetizers , Dinner and Music.
STEPHEN CASTELLANOS Our very own Hero- the Fever Family is very proud to have been part of this young man’s life and training. He embodies selfsacrifice, patriotism and community spirit. He has been called to serve and to stand shoulder to shoulder with fellow !
We would like to inform you in advanced that the Box will be closed in observation of Thanksgiving. and of the various end of year Holidays. However; January 2, 2012 we better see all of you ready and on time to WOD.
Marines to protect and serve this wonderful country. The Fever Family Thanks him and wants to let him know that he is missed and that Quantico, Virginia has a true stud among them. PAGE 3
EX EA COMMODO CONSEQUAT CROSSFITTERS DUIS. UT WISI ENIM IN AD ACTION
-PR’S-
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Yusselt:
Rosy:
245 Backsquat
215 Deadlift
Javier Sanchez:
Luis :
425 Back Squat
455 DeadLift
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MEMBER TESTIMONIALS
Andre Guevara His Before and A!er
“When I was younger I never really got into any sports. My family was never into that and deJinitely wasn’t an option after the divorce. When I was 21, I got married and became toooo comfortable and I became the heaviest I’d ever been at 193lbs (as seen below) and my now x-‐wife wasn’t to far behind me. We started to take initiative and eat smarter, sure I lost some of the weight but now I was just Jlabby and scrawny. Soon after my divorce I wanted to change myself for the better. This guy which im sure all of you know, our star athlete…my best friend Ricky started pushing me to the gym, soon there after my long time friend Dennis “my taller lil bro” introduced me to CrossJit. I’ve been addicted to the adrenaline and the pain since. Does that make us cross-‐Jitters masochist? Any way I never thought I’d be in the same league as these athletes on t.v. but CrossJit transforms you into a athlete, and now ill be competing soon! as coach Jorge says “you are all athletes now”. Coach Natalia told me a couple of weeks ago “you look like an athlete” she may not know this, or remember but that meant the world to me, love you coach! I hope this inspires a few people. Thank you CrossFit Fever, all the wonderful coaches, love me some coach Eddy , and of course my second family there love you all! This transformation is because of all of you!” -‐Andre Guevara
Cool Breakfast Ideas
PALEO HUEVOS RANCHEROS Ingredients: • 10-‐12 tomatillos • 1 jalapeno, • 3 garlic cloves • 1 bunch of fresh cilantro • Juice from 1 lime • Sea Salt to taste • 6 tablespoons of organic butter • 8 eggs, 2 avocados, slice.
Instructions: Remove the husks from the tomatillos, wash and dry well, place the tomatillos and the jalapeno in a skillet and cook over medium-‐high heat, turning often until the skins of the tomatillos and jalapeno begin to blacken (about 10 mins). Place the tomatillos, jalapeno, cilantro, garlic, lime juice, and salt into a food processor and process until smooth. Melt the butter in a pan and crack in the eggs. Turn the heat to medium low and cover; do not Jlip the eggs . Cook until the whites are solid but eh yolk still runny. Serves two eggs over lice avocado topped with the greens tomatillo Salsa. ~Serves 4
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Staff Updates Kettlebell Guru If you thought our very own coach, Eddie Ramirez, was the KB guru … think again! Eddie had the honor of being Jeff Martone’s (One of the world’s leading kettlebell coaches) assistant at a kettlebell seminar. Big things coming up for Mr. Edward! Fever and all its’ members support you 100% sir!
Mobility Studs Coaches Javier Gamboa, Natalia Martinez and Bobby Delanuez attended the Movement/Mobility CertiJication with coach Kelly Starrett. Congrats coaches! To learn more about mobility, visit Kelly’s EXTREMELY helpful blog … www.mobilitywod.com
FACT
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Even a 1% loss of water can hinder your athletic performance. This is just one reason it’s imperative to stay hydrated before, during, and after your CrossFit WOD PAGE 6
Meet the newest members of the Fever Family!
Amelia
Andrea
Angie
Edwin
Geraldine
Leonardo
Melanie
Miguel
Matt
Thalia
Brenda
Luz Maria
Stephen
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CROSSFIT MOMS The excuse of being pregnant - can no longer be used to stay home and not workout. A quote from the Crossfitmom.com website states that: Mom’s that workout during their pregnancy will reduce the weight gain and fat deposition during pregnancy. Tend to have easier, shorter and less complicated labors. Have less need for pain relief during labor and their energy level increases. However; it is not only the MOM that benefits from the exercise babies also have a significant lower heart rate and are better to cope with stress from birth and have decreased risks of cardiovascular and metabolic diseases later in life. If you are interested or have questions please contact : fila@crossfitfever.com Advanced
Intermediate Beginner
3 rounds
3 rounds
3 rounds
500m row
500m row
250m row
20 push ups
15 push ups
10 push ups
20 lunges
15 lunges
10 lunges
Sample WOD
CROSSFIT KIDS
The demand for physical fitness among our youth is growing everyday with obesity being the number one reason for thousands of illnesses. An early start in a fitness program can make a dramatic and significant change in your child’s life. Crossfit Kids offers a program that prepares the individual for rigors of daily life and trains them in hundreds of areas of fitness. If interested please email info@crossfitfever.com LOOK FOR US ! TELL A FRIEND AND EARN REWARDS!
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Interested in improving your running? THEN THE RUNNING 101 SPECIALITY COURSE IS FOR YOU!
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Running 101 Specialty Course is a personalized program that will incorporate 9 classes of CrossFit endurance lasting 3 weeks. This program will be limited to a small personalized class and will be open to Fever members and non members.
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Lectures on how to incorporate CrossFit endurance into your current CrossFit workout routine. Lectures on equipment such as shoes,
Why attend Running 101? • • • •
Dramatically improve your running technique Run faster and be less prone to injury while running Have better endurance during a regular CrossFit workout Train for a CrossFit competition or endurance event such as a 5k, marathon, triathlon, etc.
What is learned in Running 101 ? • • •
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timers, and metronomes Some classes will be done at different locations to get exposure to running on a track, hills, and trails Lectures on strategy during racing or meeting speciJic time trials Review all of the drills needed to run pose in each class At the end of the course, you will be tested again at the same distance runs and receive your results Video analysis of your current running form and at the end of the course.
• Lecture on running using the pose tech method. Drills to understand the proper • mechanics of running pose. Tests to determine current times on speciJic distance runs (ie: 400m/ 1mile/ For more information on starting date, price 5k). and time, contact Robert at Endurance WODs that will help you Robert@crossJitfever.com improve your form gradually, make you faster at short distance, make you more efJicient and less prone to injury at long distances.
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! Fever Would like! to Wish ! ! ! ! !
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DECEMBER 2011 Javier Sanchez
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December 8, 2011 Luis Rodriguez
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December 9, 2011 Ruben Falcons
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December 12, 2011 Adrian Gonzalez Maggie Perez
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December 12, 2011 Yalitza
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December 13, 2011 Erin Golden Ronine Leon
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December 14, 2011 Paulina Garcia
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December 15, 2011 Michael Martinez Yahayra Rodriguez
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December 17, 2011 Priscilla Hernandez
November 24, 2011 Jennifer Salgado
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December 19, 2011 Tim Lang
November 25, 2011 Jonathan Williams
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December 20, 2011 Catherine Iglesias
November 28, 2011 Thalia Langarica
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December 21, 2011 Bobby DeLaNuez
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December 23, 2011 Desiree Lindaver
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December 25, 2011 Brandon Gale
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December 31, 2011 Gewan Herrillal
NOVEMBER 2011
November 2, 2011 Yanetxi Concepcion Connor Quinn November 6, 2011 Corey Toomer November 8, 2011 Angel Nieves Sr. Jessical Largoespada November 9, 2011 Leonardo Torres November 10, 2011 Mariano Demarin Maria Gomez November 12, 2011 Rosanna Cordero November 19, 2011 Elicio Melcon November 21, 2011 Geraldine Torres
you
December 4, 2011 Alex Pacheco