May/June News From The Box by Imperium CrossFit

NEWS FROM THE BOX MAY/JUNE ‘13

News from the box IN THIS ISSUE

It’s time for regionals!

What’s your excuse?

Get a little insight into how it feels to be Bethany Hernandez, Jeremy Brannon, and Stephano Tsaganis.

by Katie Sowa

Page 2 It’s rare when my dental school life connects with my passion for CrossFit. This never happens as most of the time I head to the box to forget about the 5 tests I have in one week. In March I attended a conference for the American Student Dental Association- a group I’m heavily involved with, specifically the publications (go figure). The Keynote speaker for the meeting was none other than Kyle Maynard. If you’re new to CrossFit, you may not know Kyle’s story. Kyle Maynard was born with arms that end at his elbows and legs that end at his knees. His parents were constantly told he would not live a normal life, but his family insisted he learn to live with his setbacks just as any of us have to. Kyle began wrestling in middle school, oftentimes losing. He lost many matches before finally winning. You can imagine the difficulties Kyle faced as a quadruple amputee wrestler. He continued to persevere and eventually won more matches than he lost. Kyle Maynard became the first quadruple amputee to climb Mount Kilimanjaro. He spent many hours in the gym training, but as you can imagine nothing can really prepare you for this challenge. Kyle spoke of his experience saying there were many times we wanted to stop the climb. He reflected on why he chose to climb- to support military vets who lost their limbs in battle to show them there is a way to

continue a normal life. He constantly made excuses for himself on that climb of why he should stop. He remembered a conversation he had with a woman who’s son lost his life in battle whom he was carrying the ashes. The mother wanted her sons ashes spread once Kyle reached the top of Kilimanjaro. Kyle finally reached the top, a feat nobody ever imagined he would accomplish.

Athlete of the Month Meet Katie Sowa who is this Month’s athlete of the month!

Page 4 \

Tips from the Box Mastering the deadlift

Page 4

Recipe of the Month Kyle started a CrossFit gym called No Excuses. Even without four regular sized limbs, he undergoes similar grueling workouts we endure at Imperium.

This month, learn how to make Chocolate Maple Crunch Banana Muffins—yummy AND Paleofriendly!

Kyle’s message is simple- no excuses. We all make excuses each day about why we can’t do RX in a workout, or maybe even why we can’t make it to Imperium that day. Kyle says once you let go of your excuses, you can accomplish anything.

Team Red, White, & Blue

So what’s your excuse? I challenge you this month to let go of your excuses and make your body the way you want it to be. If you’re like me and sitting below RX on many workouts, challenge yourself to heavier weight. Who cares if you’re slower, you’ll pick speed up in no time. If you come to Imperium right on time and leave as soon as you’re done, come a little early or stay late- this is the time the real friendships are made.

Read some info on bountiful baskets.

No matter what, make it a point to have no excuses from here on out. ◊

Page 5 Check out some pictures from the Team RWB WOD!

Page 6

Stay fit with Bountiful Baskets Page 6

Events Calendar See what’s going on at the box and in the Heights

Page 7

Imperium Member corner We need YOUR input!

Page 8

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1

It’s time for REGIONALS 2013! by Katie Sowa

with the mental challenges. Brannon argues, “Being mentally prepared for regionals is probably the most important part!”

During the past few months, many Imperium athletes completed any number of CrossFit Open WODs. Ranging from what felt like a billion wall balls to the impossible muscleup for many, all athletes endured some type of intense physical pain in less than 20 minutes time. No matter if you were doing it to look good or spent your time watching the good people compete, all Imperium athletes worked hard to make it through the 2013 CrossFit Open. Congratulations. Imperium is very fortunate to have three athletes competing at regionals this weekend in San Antonio. Bethany Hernandez, Jeremy Brannon, and Stephano Tsaganis all made their way to Regionals through this year’s Open. Their story is truly one of hard work and dedication. Although these three studs have previous fitness backgrounds, they just joined the CrossFit movement about a year ago. “My first workout was in April 2012 when Marnie convinced me to do 12.5. Even though I couldn’t feel my forearms I got hooked!” explained Tsaganis. All three athletes will be competing in regionals for the first time. This means something very similar to the trio- that hard work really does pay off. Tsaganis says, “I'm truly blessed and humbled and can't wait to experience what it feels like on game day. If it wasn't

Hernandez hopes to not stress herself out so much on gameday. Tsaganis’ biggest challenge is that there is never enough time. “Since you prepare for the unknown, you try to work on everything,” he says. Goals are a big part that makes any athlete successful. When asked, all three athletes agreed finishing all workouts in the allotted time was number one.

“I'm truly blessed and humbled and can't wait to experience what it feels like on game day”

Hernandez hopes to finish in the top 25. Tsaganis hopes to survive day 1, 2, and 3 and a “top 25 finish would be good too.”

for the coaches and athletes, this wouldn't be possible.”

There is no doubt in anybody’s mind that these three won’t do the best they can. These guys (and gal) will definitely be back next year no matter the outcome of this weekend.

Hernandez’s motivation came from being a spectator last year. “I remember sitting in the stands last year and thinking to myself, wow, these girls are amazing athletes and I want to be here one day! After that weekend I was so motivated to get into the gym and work my butt off.”

Regionals are held in San Antonio, TX May 24-26 at the Freeman Coliseum. General admission opens at 8am Friday with heats beginning at 9am. More information can be found here: http://games.crossfit.com/region/ south-central/schedule ◊

Preparing for such an intense competition comes with a number challenges. There are the obvious physical challenges along

NEWS FROM THE BOX MAY/JUNE â&#x20AC;&#x2DC;13 | Issue 1

I want to thank all of the coaches and athletes at Imperium CrossFit for all the support and everything they have done for me. I especially want to thank Coach Marnie Ischay for the long hours she has put into the team to help us all get better and where we are today. She is great at what she does and what I've learned is to never argue with her- just do what she says! Xoxo love you Marnie! ~Bethany Hernandez

A huge thanks for the support, to the coaches and athletes. If anyone ever wants to do burpees, just let me know. If its deadlifts, then talk to Kanoa or Jeremy. Also, work on your weaknesses and turn them into strengths ~Stephano Tsaganis

Marnie is a huge part of how I got to this point and should get a lot of credit for my success! Programming is second to none! Also a big thanks to tony for everything he has done for all of us at the box! Thank kanoa for pushing me everyday! Without them I'd be watching from the side lines! ~Jeremy Brannon

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1

3. What are your goals for CrossFit?

Athlete of the Month: Katie Sowa

I want to be able to do RX in more workouts. I’ve been a runner and swimmer my whole life and I want to be stronger and make it to where I’m always doing RX.

Yes, I too find this weird but Tony told me I had to do it.

4. What's your favorite part of working out at Imperium?

1. How did you hear about CrossFit? A number of friends were into it but I first learned about Imperium when I was asked to write an article for Barstool magazine. 2. How has CrossFit changed your life? As a now third year dental student, I tend to have a hard time balancing school stress and the fun things in life. CrossFit has become a stress reliever!

No matter how hard it is, people are always happy to be there. I love the sense of community. The coaches always know how to push you to be better. I also like the flexibility of a variety of class times. 5. What is your advice for a beginner to CrossFit? There will be plenty of days you will make excuses to not make it to a WOD. Try your hardest to overcome those mental obstacles and live by the “No pain, no gain” motto. ◊

Tips from the box: Perfecting the Deadlift by Tony Orozco

B. Lift is finished once your knees and hips are locked out and your shoulders are slightly behind the bar. Bar should be lowered back down to the start position slowly and under full control. Bar should travel down in the same manner it came up. The object of the deadlift is to move weight from the ground to about mid-thigh. A.

This lift will start with the bar on the ground (with plates, mid-shin if just the bar). Bar should be against the shins with the knees slightly over the bar. Shoulders should be directly over the bar and back flat and angled at about 45 degrees. Start by pushing through your heels and upward wth your shoulders.

Important things to consider: -You should achieve lock out at the hips and shoulders simultaneously. -Bar should remain in contact with body through full movement. -Always start with a lighter weight and work up to heavier. -Reverse grip should only be used on heaviest weight. -NEVER lift more weight than you are comfortable with even if the person next to you is lifting heavier!! -ALWAYS have a partner when lifting MAX loads. -Lift smart!

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1

Recipe of the Month: Chocolate Maple Crunch Banana Muffins From: http://paleomg.com/maple-pecan-crunch-banana-muffins/

Prep time: 10 mins Cook time: 40 mins Total time: 50 mins

Ingredients       

   

4 bananas (extra brown ones) 6 dried dates, pitted 4 eggs ¼ cup Coconut Oil, melted 2 tablespoons maple syrup (I used grade B) 5 heaping tablespoons coconut flour 2 tablespoons unsweetened cocoa powder 1 teaspoon baking soda 1 teaspoon baking powder sprinkle of cinnamon pinch of salt

Instructions  

 

For the delicious topping 

   

1 cup mixed nuts, chopped (I used sliced almonds, walnuts, and pecans) 2 heaping tablespoons almond flour/meal 2 tablespoons maple syrup (I used grade B) sprinkle of cinnamon pinch of salt



Preheat oven to 350 degrees. In your food processor, puree bananas and dried dates until you get a paste. Let it go for a while so the dates can break up completely. Add in eggs, coconut oil, and maple syrup and puree. Then add in the coconut flour. Mix. Then cocoa Powder. Mix. Then finish it off with adding the baking soda, powder, cinnamon and salt. Mix well in your food processor. In a separate bowl, add together the delicious topping mixture. Now line your muffin tin with paper muffin liners (I tried using silicone and they were a pain to get out) and use an ice cream scoop to plop batter into each muffin. It should make 12 muffins so try not to pile too high because the topping will take up a lot of room. Then add a heaping tablespoon of topping on each muffin and spread out around the muffin.



Place in oven and cook for 3540 minutes. These guys take a long time because they are so dense and wet, so check them at 35 minutes and every couple minutes after that. All you need to do is press on the top, if it give a lot, they aren’t ready. Be patient. Once they are cooked, let cool for at least 20 minutes. That way they will come out of the muffin liners easily. Then eat up and love your life.

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1

Team Red, White, and Blue visits Imperium th

On April 10 , members from Team Red, White and Blue hit up a special WOD at Imperium CrossFit. Team Red, White & Blue (Team RWB) is a veteran support nonprofit organization whose vision is to increase the connectivity between America's combat veterans and people in their communities. Team RWB uses exercise as a medium to bring people together (running, triathlon, Crossfit, yoga, hiking). They also provide personal assistance/coaching for veterans who want to get back into shape. Imperium had a great time hosting Team RWB and we can’t wait for the next event!

Stay fit with Bountiful Baskets Did you know Imperium is a host location for Bountiful Baskets Food Co-op? Bountiful Baskets Food Co-op is a participatory experience. Participants all save a substantial amount of money on healthy food. In exchange there are no employees to guide participants through the experience. Baskets are either $15 for a conventional basket or $20 for a certified organic basket. Directions for new participants can be found here. Our location is a “B week”, meaning the next basket pick-up is June 1. For more information, contact Jesse Bounds at jessebounds@yahoo.com

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1

Upcoming Events May/June 2013 *Join us on Memorial Day for the Murph WOD at 6pm! *Imperium CrossFit is teaming up with "Team Red White and Blue" to help support our Veterans and give back to our community. Imperium CF is honored to be hosting the WOD for Warriors "21 Guns - A Memorial Salute". We invite everyone to come out and take part. Registration for this event will be open soon so stay posted for updates. The event will be held on May 28th and will take place of our regularly scheduled classes in the evening. For those that cannot attend the evening event, a morning class will also be available for you to participate in. All donations will go directly to WOD for Warriors. *Get ready for the Fit into Summer 24 day challenge. The challenge will begin on June 7th and end June 30th. Details will be posted on the facebook page soon! **SUMMERTIME PROMO: For NEW members or those returning after a long time 3x/week for $135/month for all sign-ups in June!** Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

REGIONALS- San Antonio 26

Memorial Day Murph WOD 6pm

REGIONALSSan Antonio

th 1 28 annual Heights

Fun Run

WOD for warriors

Bountiful Baskets7:45am

7 Fit into Summer challenge begins

15 Bountiful Baskets7:45am

Happy Father’s Day! 23

Bountiful Baskets7:45am 30 Fit into Summer challenge ends

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1

Imperium Member Corner

News from the box May/June ‘13

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

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