January News From The Box by Imperium CrossFit

NEWS FROM THE BOX JAN. ‘13

News from the box IN THIS ISSUE

Competition Update

Why New Year’s Resolutions rarely work

In just ONE WEEK we’re moving to the new location. Read this for all the details.

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by Katie Sowa

I’ve never been one to set New Year’s Resolutions. I can’t seem to find one thing I can continue to do for 365 days. Last year, I attempted to go for something “manageable”by vowing to run at least 10 miles a week. This seems easy to any runner, but for a dental student, making time for anything other than studying is difficult. The problem with New Year’s Resolutions is they are essentially goals for people who never set goals. People get caught up in their friends making resolutions so they feel they have to. It’s just like any other commercial holiday, you see candy on the shelf for Halloween, you feel like you have to buy it and pass it out to kids. The fact is, people feel better when they are a part of something bigger. You already have chosen this path by joining CrossFit at whatever time you joined. Many of you involved in CrossFit have a goal-oriented outlook on life, otherwise you wouldn’t pay for a membership to Imperium. Whether your goal was to lose 10 pounds or to finally do a pull-up, you set goals for yourself before even joining. Why not use 2013 as a chance to set more short term goals related to your personal and CrossFit life? If you’re a goal-setter, but not much of a goal-acheiver, I’ve found a few steps to help you get to your desired results. 1.

Write it down. Studies have shown writing down your

Athlete of the Month

personal goals makes you 70% more likely to complete the task. I have an index card taped on my desk with all of my goals that I add to or cross-off as needed. Be Specific. Saying you want to lose 10 pounds won’t keep you from eating a hamburger 10 minutes after making that goal. Write down a specific amount of workouts per week or a meal plan you want to follow. Know your why. Connect your goals to what you’re passionate about. If it’s not something you genuinely have a reason to complete, the goal or resolution will fizzle out. Focus on the process. If you fail the first time you try an unscaled pull-up, try again with the hardest band. Focus on the small accomplishments you make along the way and not just that you can’t do it.

I’ve found some great goal-setting resources on the lululemon website in the form of worksheets, videos, and blog posts. Check them out if you need a little help. And just to make you laugh, check out The 20 most WTF New Year’s Resolutions on Twitter. Happy 2013! ◊

Meet Cole Ewell who is this Month’s athlete of the month!

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Tips from the Box How to do squats

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Recipe of the Month This month, learn how to make Italian Sausage meatballs with herbs—yum!

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How to survive the end of the world A favorite article of Tony’s from www.nerdfitness.com

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CHL class information Page 10

Imperium Member corner Check out an article submitted by Josh Anderson from Mashable.com on how to recharge your business

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Are you interested in adding more class times to the schedule? Please participate in this survey: http://www.surveymonke y.com/s/SSRWNXP

NEWS FROM THE BOX JAN. â&#x20AC;&#x2DC;13 | Issue 1

Competition update by Marnie Ischay

Imperium has been rockinâ&#x20AC;&#x2122; the competition season! Dec 1 was CrossFit 302's Winter Throwdown. We had 5 teams compete. Stephano and Bethany took 1st in the RX division and Kanoa and Amanda Johnson for 302 took 2nd place RX. Mark and Brooke took third place in the scaled Divison. On Dec 15th, our competition team competed at Get Fit or Die Mayan. Orlando took 3rd in the scaled divison. Bethany 5th in Female RX. Kanoa 5th male RX and Stephano took 1st. On January 5, our competition team competed at the H-Town Throwdown. We had two teams competing. Orlando and Mark took 31st place out of 50 teams. Stephano and Kanoa took 1st! January competions are PRX Challenge - Jan 12 and Stephano and Bethany will be competing on CrossFit 302's team for the Fittest Games in Austin Jan 19-20. Feel free to come out and support Imperium at any of our competitions!

NEWS FROM THE BOX JAN. ‘13 | Issue 1

together.

Athlete of the Month: Cole Ewell by Katie Sowa

1. How did you hear about CrossFit? I've come to know Crossfit through friends and after seeing not only the physical improvements but the mental strength that my friends now exhibit; I was curious... 2. How has CrossFit changed your life? Crossfit has given me a stronger mental mind set allowing me to see that I can endure more than I previous did pushing myself to better health and physical ability. The very community of Crossfit is centered around honest support from other crossfiters and coaches due to the fact that no matter each persons level of ability we all "suffer" through WODs (some times even warm ups)

3. What are your goals for CrossFit? I am now able to run 800 meters non stop and I have drop 20 lbs of fat with a 5 lb gain in muscle all the while lifting more and more weight. My end goal by May is to run a mile and half in under 13 min or less and to be 175 lbs with 21% body fat. 4. What's your favorite part of working out at Imperium? At Imperium Crossfit the attention from the coaches to help you achieve your personal goals and support/advice from the other crossfiters to "push through" is outstanding 5. What is your advice for a beginner to CrossFit? Prepare yourself for strenuous workouts but realize that you can scale to your abilities. Be open to others advice of how they push themselves. When in doubt...don't... ask your coaches to help you safely meet your goals. Start with small goals and work your way up as you are able. Crossfit is not a quick fix so

commit for the long haul and remember that life's greatest achievements will be reached only if you strive to obtain them.◊

Tips from the box: Mastering the Squat by Tony Orozco

If you are having trouble with your squats, practice these tips at home or at the BOX! 1. Make sure to warmup and stretch for at least 5 minutes before you start practicing your squat. 2. Stand straight with knees relaxed, feet hip-width apart and toes slightly turned out. Tilt your torso upward and tilt your pelvis downward pushing your butt back. Extend your hands out in front of you for balance.

3. Bend your knees, tilt your hips back and slowly lower your butt, like you're going to sit in a chair. Extend your arms to help maintain balance. Hold your breath and keep your back straight and upper body muscles in a tight contraction, so all the work is done by your legs.

4. Aim to squat down until your hips are just below the top of your knee. Don't let your behind drop so low that your resting on your calf muscles and don’t let your knees go in front of your toes. 5. Lift up slowly from the squat by pushing with your heels and using only the strength of your legs. Stay in control by keeping abdominal muscles tight and your back straight. Exhale as you rise. 6. Work towards doing three sets of 10 to 15 squats per set. To maintain a slow pace, count to three while going down and three on the way up. 7. Once you complete your sets, gently stretch your hamstrings and quadriceps. To get full benefits, spend 30 seconds on each stretch.

NEWS FROM THE BOX JAN. ‘13 | Issue 1

Recipe of the Month: Spicy Elk Chili From: http://civilizedcavemancooking.com/entrees/beef/spicy-elk-chili/

Prep Time: 20 minutes Cook Time: 60 minutes Serves: 3-4 Ingredients •1 pound ground elk meat (ground beef) •2 zucchini, peeled and diced •2 bell peppers, diced •1 onion, peeled and diced •1 (8 ounce) can tomato sauce •1 (14.5 ounce) can fire-roasted tomatoes •1 ½ tablespoons chili powder •2 teaspoons cumin •1 teaspoon garlic powder •1 teaspoon cayenne (leave out if you want mild) •1 teaspoon oregano •1 teaspoon sea salt •1 teaspoon black pepper •1 cinnamon stick

Instructions Stovetop 1.Preheat a dutch oven or a large stock pot over medium heat. 2.Add in a cooking fat of your choice, like 3 tablespoons of bacon fat 3.Add in your onions and sweat them for about 10 minutes or until translucent. 4.Add in your peppers and zucchini and sauté for another 5 minutes 5.Stir in your ground elk meat and all the spices and mix well, stir every minute or so for 7-9 minutes until your elk is cooked 6.Add your tomato sauce, fire-roasted tomatoes, and a cinnamon stick and stir well 7.Reduce heat to low, cover and let simmer for at least 45 minutes. 8.Serve hot and enjoy.

Crockpot 1.Combine all the above ingredients in your crock pot and mix well. 2.Turn on low and let cook for 8 hours. 3.Serve and enjoy!◊

New Strength Program Beginning in January!

"Look for more information and details on the Imperium Strength Program coming soon" ~Coach Kanoa

NEWS FROM THE BOX JAN. ‘13 | Issue 1

How to survive the end of the world by Steve at http://www.nerdfitness.com/blog/2012/12/17/end-of-the-world/

According to the Mayans, the end of the world will occur this Friday, December 21st. Now, some say their calendar was off by a fraction of a day, which means the end of the world might have already come and gone, but that’s beside the point. I figured with everybody in a hysterical frenzy these days about the end of the world, dudes eating other dudes’ faces in Florida, and my two-year obsession with becoming a real life Jason Bourne (seriously), I figured this would be a good time to share everything I’ve stumbled across to prep for a disaster/emergency of epic proportions. Does this make me a weirdo? Hell yeah! But when the zombie apocalypse happens, who’s got two thumbs and will be totally prepared? This guy. Here’s how you can survive the end of the world too! should have prepared for that huh? Haha oh well YOLO!” To best prepare for these extraordinary events, it’s best to start preparing today!

Essentially, if technology goes kaput, we’ll be reverting back to survival of the fittest. Start building your apocalypse body NOW.

Survival of the Fittest

End of the world? When I say “the end of the world,” it doesn’t need to be something like a scene out of I Am Legend. As we’ve recently seen from natural disasters like Katrina and Sandy, Mother Nature can be a real jerk, destroying the infrastructure and endangering lives across massive sections of the country. On top of that, we’ve seen these disasters create real shortages and scares, affecting everything from gas to groceries. Of course, there could actually be an end of the world scenario in which we’re overrun by zombies, super-intelligent monkeys, or Twilight Fans. You never know. Mayan Apocalypse or real life storm, these are the situations where you can’t be caught saying, “Oh shoot, I probably

First and foremost, get healthy. Yeah, this is absolutely the most important way to prepare for the end of the world. When the **** hits the fan, your car breaks down or you run out of gas, you might be relying on your own two feet or a bike to get out of dodge. If there’s an earthquake or fire, you might need to sprint to safety, move debris, swim through a flood, and more. Depending on the length of the disaster, you might be without access to reliable health care for a considerable amount of time, and your skills and physical abilities might be the only tools you have to barter for precious supplies with other survivors!

Stop eating junk food. Start exercising regularly. If you’re holding off on getting elective surgery for something, get it done now. Add a pull up bar to your house and build a regiment completing the Konami workout, hotel room workout, or beginner body weight routine. The stronger you are and the faster you are, the better chance you’ll have at surviving whatever end-of-days scenario gets thrown at you. Here’s a great article on the skills that every person should have to save their own life. Take care of yourself, because the world needs you. My hope is that when the zombies do come (or the regular boring apocalypse finally happens), Nerd Fitness has built a sizeable army of incredibly smart, freakishly strong, incredibly good looking rebels ready to fight them off. We’re nearly 40,000 strong and growing rapidly. Have a Bug Out Bag prepared

NEWS FROM THE BOX JAN. ‘13 | Issue 1 have it delivered in the next two days (thank you Amazon Prime!).

Disasters attack without warning, prejudice, or mercy. Whether it’s an earthquake, flood, tornado, hurricane, or Bowser, things can get ugly VERY quickly. In these instances, every second counts, and you getting the hell out of harm’s way as quickly as possible should be your primary goal. It’s in these instances that you only have a matter of minutes to get to safety, and every second counts. This is why it is recommend you build yourself a Bug Out Bag: A 72-hour “ready for anything” bag that you can grab at a moment’s notice that will have everything you need to survive a last minute evacuation from your home. First and foremost, when putting your bag together, you need to remember the Rule of Threes:   

You can survive for three hours in bad weather without shelter. You can survive for three days without water. You can survive for three weeks without food.

Your bug out bag should make sure these three issues are addressed. You have a few options when it comes to getting started: 1) Buy a pre-made Bug Out Bag – This is a big no-no according to all of the true survivalists, but if you’re convinced the world will end this Friday, check out something like this Guardian Bag and

2) Construct your own - Now, if you’re more of an optimists and think the world won’t end for a few months (that was a joke, ha ha, get it?), you can take a more hands-on approach to building your own But Out Bag. I won’t claim to be an expert on this stuff, so I’ll instead whet your appetite and share some tips I learned from, “Build the Perfect Bug Out Bag,” and “How to Survive the End of the World as We Know It.” I love my kindle, but I figured these would be good resources to have if technology isn’t an option; I purchased the actual dead-tree versions. If you’re going to build a bag, “Build the Perfect Bug Out Bag” is a must-have resource. Your pack should contain twelve types of supplies: water and hydration, food and food preparation, clothing, shelter and bedding, fire, first aid, hygiene, tools, lighting, communications, and protection and self-defense. If you think you might end up in a situation where your ONLY option is to stay IN your current apartment should a catastrophe arise, then you can afford to stockpile more supplies ahead of time: gallons of water, weeks/months supplies of calorie dense foods, proper sleeping arrangements should the power go out, lighting, and so on. Just be careful, you’re about to become the most popular kid on the block because you’re the only one prepared. Have a path to safety

7 Now, once the **** hits the fan, you need to make sure you can quickly grab your Bug Out Bag and get to safely as quickly as possible. Where that is will depend largely on your current living situation: 



Live in a city? Identify a safe location to which you can drive or hike – maybe it’s a camp ground or your grandparent’s farm house. Also identify multiple routes to that path, should traffic block your primary exits. If you live in a high rise building, make sure you know where the stairs and exits are. Here’s an article dedicated to Urban Survival. Live in the burbs? You’ll have to ascertain the type of threat and decide if you’re better off staying put in your home, or if you need to vacate quickly and move onto another location. Live in the country? Barring a geographical specific disaster, your best bet would probably be to stay at home, batten down the hatches, and hole up if you’re adequately prepared. Check out this book for the optimal way to barricade yourself into your dwelling.

This will also be a matter of preference. You’d be wise to start exploring your surroundings, points of escape from your town, where the bottlenecks are likely to cause problems, and what your absolute best chance of survival will be: staying at home vs. getting away. It’ll depend on the severity of the catastrophe and your own particular situation.

Necessary Skills

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8 

In my research and training to become Jason Bourne, I’ve stumbled across a number of skills that would also prove incredibly important should we reach the end of the world. These are those skills: Self Defense - I’d like to think that we’d all act like civilized human beings should there be a major catastrophe. However, considering how we Americans act during a black Friday sale, I don’t have too much faith in society when we’re scrambling for food, water, or supplies. If you are already well-prepared and stocked with supplies, then you’re a prime target. For this reason, I would recommend you look into taking selfdefense classes in your town. Consider taking Krav Maga (Israeli special forces martial arts) or Systema (Russian martial art). How “prepared” you want to be is up to you. First-Aid/CPR/EMT - If you manage to survive the initial catastrophe or apocalypse, you might be one of the few people available, ready, and willing to take care of others. One of the Rules of the Rebellion is to “never leave your wingman,” which still applies after the world ends. So get prepared: 

CPR, First Aid, and AED. CPR saves lives…and even if you don’t think the world is ending, this is an incredibly valuable skill to have! You can find out more information about First Aid, CPR, and AED classes through the Red Cross. Do it.

Volunteer EMT, Community Emergency Response Team, etc. - Consider volunteering for your town’s Community Emergency Response Team. A simple google search with “CERT + [your city/town name]” or a search here should provide you with more information. Getting certified could not only help save lives, but also provide you with special permissions or access to certain parts of town during an emergency.

Hunting, farming, fishing, and foraging - Depending on how long your catastrophe lasts, you might be on your own for food once your Bug Out Bag rations run out! There are thousands of books written on each of these subjects, but to start, I found the “survival” sections of Tim Ferriss’s Four Hour Chef to be incredibly well done and a great primer to get me interested in survivalist ‘food.’ This includes topics on forging for plants, how to catch and cook a squirrel, deer, pigeons, fish, and more. If you will be taking shelter on a farm for a long time, actually planting your own crops and raising your own livestock could be the best path to sustainable survival. Even if you don’t live on a massive farm, the ability to grow your own food source is incredibly advantageous. Bartering - Once the end of the world happens, the money in your bank account could become as worthless as the paper it’s printed on. Instead, you might be stuck bartering for goods and services like the good ole days. Simply developing the skill of negotiation can be a lifesaver in the end of days – you can get rid of any excess supplies in exchange for supplies of which you’re in desperate need. This is also a prime opportunity for you to showcase any other skills or talents you might have –

an expert hunter, a forager who knows the woods, a woodworker, or a doctor/nurse will be VERY valuable when catastrophe strikes. Lock-picking - If you’re trying to prepare for a zombie apocalypse (or have become paranoid watching The Walking Dead), then being able to get into abandoned houses, offices, cars, or buildings could be the difference between life and death. Believe it or not, you can actually take lock-picking classes. Do a google search for your town and “lock-smith class” and see if anything pops up. If not, you might be stuck scouring lock-picking message boards to see if there’s any club or person in your area that you can learn from. If you’re trying to become an international man of mystery, then this skill is essential. More information and resources

These are some of my favorite sites, books, and resources that I’ve discovered for getting started down on the journey towards apocalypse survivalism. Even if there is never a catastrophe, think of all of this information, training, and a cool (albeit strange) hobby that might also help you save somebody’s life someday. STARTER BOOKS: Emergency, by Neil Strauss – the book that started it all for me. Written as a more comical take on the subject of survivalism, (compared to the other dry, fact-based sites and books below),

NEWS FROM THE BOX JAN. ‘13 | Issue 1 Emergency covers a LOT of ground relating to survivalism and international diversification. How to Survive the End of the World as We Know It, by James Wesley, Rawles definitely the comprehensive resource in this article relating to survivalism. Wesley paints a really grim future, but provides you with very specific information needed to adequately prepare for practically any catastrophe. I recommend getting the real book (not the digital version), in case you DO lose power/technology and this becomes your new bible.

tech, and not easy to navigate, which is why I also recommend…

supplies are needed, and then you’re the hero.

SurvivalCache - I just recently found this site, thanks to my research for this article. I find the site to be full of quality knowledge, presented in a solid fashion, and even bares some resemblance to how I approach my articles. I mean, the author draws inspiration from movies at times. Sound familiar?

I can understand that the end of the world may overwhelm you (it is…the end of the world, after all), so break things down into bite sized pieces and take it one piece of prep at a time!

Get started 2.

WEBSITES:

Sovereign Man – This website, run by a gentleman who uses the alias “Simon Black,” is less of a survival blog and more of an international diversification site. If you’re concerned about your country’s monetary policies or the direction it’s headed, this site explains how to plant diversified “flags” all over the world. Second passports? International bank accounts? Gold storage? It’s all here.

SurvivalBlog.com – Run by James Wesley, author of the book mentioned above. Wesley is a man who is fully convinced there is a massive shift coming and has taken every precaution to protect himself and his family. If the world ends, he’s the guy I’d want on my team. However, the site is pretty low-

5. 6. It’s never too soon to start getting prepared. You never know when the next earthquake, flood, or hurricane might hit. You don’t want to be scrambling at the eleventh hour to protect yourself, your friends, and family! Even if you’d rather just stick your head in the sand and assume that ALL IS WELL! - a little bit of preparation can go a long way. Remember, it’s okay to be weird - you’re going to be the weird guy/gal right up until the moment your survival skills and

Many Thanks to everybody who attended the Imperium Crossfit Christmas Party! We were able to raise $1500 for the Lukemia and Lymphoma Society!

Stock up on food and water for your apartment. Plan out a route to safety should an emergency hit your city or town should a disaster strike. Start to build your own bug out bag, one item at a time. Pick one of the skills above and take a class in it. Pick another skill, and repeat. Set up lawn chair, grab popcorn, wait for end of world. Totally kidding about #6.

Now if you’ll excuse me, I need to go put on my tinfoil hat and prepare for the end. Just kidding, I’m going to check out Nashville’s volunteer CERT program! And if the world does in fact end on Friday…we had a good run, right? See you at the end, -Steve

NEWS FROM THE BOX JAN. ‘13 | Issue 1

January 26th & 27th "Arms in the hands of citizens may be used at the individual discretion for the defense of the country, the overthrow of tyranny or private self-defense" - John Adams

To register for the next CHL course held at Imperium CrossFit, click the registration link above. A sign-up sheet is also available at the BOX! Things you will need to bring to this course:

The State of Texas passed laws that allow us to carry concealed handguns for self-protection. Obtaining a permit to carry concealed in the State of Texas requires a 10 hour Concealed Handgun License Certification Course which is outlined by the State Department of Public Safety and covers the use of force, gun safety, gun storage, dispute resolution and Texas Laws regarding use of force as a defense and licensing requirements. Obtaining a permit to carry concealed in the State of Texas requires completion of the course, qualifying with a handgun at the range, and passing a 50 question test. The applicant then applies and pays a fee to the State which completes the background check and completes the issuance of the license once approved.

 Your Texas Drivers License  Something to take notes on  Black Pen  Ear Protection (optional)  Eye Protection (optional)  Your pistol or revolver (if you do not own a gun, a loaner will be provided. You will be responsible for providing ammunition)  Snacks or Drinks◊

UPCOMING EVENTS Imperium CF Social Hour at Crisp- February 1st at 7 pm Paleo challenge kick off- February 4th Paleo challenge finish- March 6th CONGRATULATIONS STEPHANO AND KANOA!

NEWS FROM THE BOX JAN. ‘13 | Issue 1

Imperium Member Corner 6 Ways to Recharge Your Business in 2013 Brought to You By: Mashable.com

your business, team members and partners during the year. This type of objective self-assessment can help you pinpoint areas to improve in 2013.

Submitted by: Josh Anderson Written by: Nellie Akalp For the entrepreneur, this time of year typically means a mad dash to wrap-up remaining projects, close deals, and squeeze in time for family and friends. As the days get shorter, it starts to feel like time accelerates faster than ever -- leaving you less and less time to accomplish your year-end goals. However, amidst the holiday chaos, it is possible to stay grounded and set the foundation for a successful year to come. Here are six ways to help you recharge your business in the New Year. 1. Get your priorities in line: Time management is a year-round challenge for business owners, but schedules get even tighter during the holidays. That’s why it’s more important than ever to know your priorities. Set a stopwatch for 20 minutes and write down everything that needs to get done. Then, give yourself another 10 minutes to assess which of those tasks are the most important to yourself, your business and your family. Keep that list in mind as you start each day -- and make sure all your activities are centered around those core priorities. 2. Ditch the New Year’s resolutions: A FranklinCovey survey found that 80% of people who make New Year’s resolutions will break them. And a third never make it to the end of January. If you’re one of the many people who have left a string of resolutions behind, it’s time for a new approach. Rather than creating your resolutions for 2013, use the end of the calendar year to reflect on your business and market. What were some of the best things that your business accomplished this year? What were some of the biggest mistakes? Don’t rush to begin planning the new year until you’ve celebrated your wins and acknowledged your mistakes. 3. Evaluate your year as a business leader: In addition to reflecting on your business, this is a good time to reflect on yourself. After all, as an entrepreneur, you don’t exactly get a yearly performance review. Being as objective as possible, write down your strongest characteristics as a leader -- and your weakest. Then, think about how each of these characteristics impacted

4. Build important connections: As a good entrepreneur, you’re looking out for interesting opportunities around every corner. And the end of the year offers a bevy of parties and events. Make some time to take advantage of these networking events and meet new people. Sometimes a simple party is the key to a great new client, collaboration or partnership that will pay dividends in the new year. 5. Show the love: During this hectic time, it’s all too easy to become inwardly focused -- where you’re thinking more about crossing things off your list than what (or who) really matters. Of course, holidays are the time for family and friends, but I’m also talking about the professional relationships that matter to you. Think about the most important people you’ve worked with throughout the year -- whether it’s a devoted assistant or a colleague who keeps introducing you to great contacts. Then, let them know just how much you appreciate them. 6. Unplug and recharge your batteries: No matter how busy your schedule gets, every entrepreneur should take some muchneeded time away from the office and digital devices. Take advantage, since this is often the one time of year when people expect you won’t be working (unless, of course, you’re involved in some kind of seasonal business). Downtime is the only real way to hit the reset button, both personally and professionally. And it will open the door to fresh perspectives and new inspiration.

NEWS FROM THE BOX JAN. ‘13 | Issue 1

As a leading privately-owned real estate firm in Houston, Greenwood King Properties continues to define how the industry services buyers, sellers, builders, developers, renters and relocating individuals, families and executives. The common titanium thread "Style & Substance" has never wavered. Below is an overview of some of the expert services we offer. *Selling *Buying *New Construction *Relocation *Leasing

Contact Lauren, your neighborhood crossfitter, for any of your real estate needs!

News from the box JaN. ‘13

1718 W. 23rd St Unit B. Houston, Texas 77008

Contributors: Tony Orozco Josh Anderson Marnie Ischay Cole Ewell Lauren Baker