NEWS FROM THE BOX MAY/JUNE ‘13 1

News

from the

box

IN THIS ISSUE

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.

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

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.

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.

No matter what, make it a point to have

no excuses from here on out. ◊

It’s time for regionals!

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

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Athlete of the Month

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

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Tips from the Box

Mastering the deadlift

Page 4

Recipe of the Month

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

Page 5

Team Red, White, & Blue

Check out some pictures from the Team RWB WOD!

Page 6

Stay fit with Bountiful

Baskets

Read some info on bountiful baskets.

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Events Calendar

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

Page 7

Imperium Member corner

We need YOUR input!

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What’s your excuse? by Katie Sowa

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1 2

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 muscle-up 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

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

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.”

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

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

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.

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.”

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.

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 ◊

It’s time for REGIONALS 2013!

by Katie Sowa

“I'm truly blessed and humbled and can't wait to

experience what it feels like on game day”

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1 3

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

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

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

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1 4

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!

3. What are your goals for CrossFit?

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.

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

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. ◊

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.

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.

Athlete of the

Month: Katie

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

Tips from the box: Perfecting the

Deadlift

by Tony Orozco

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 5

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

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

Instructions

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 35-

40 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.

Recipe of the Month: Chocolate Maple

Crunch Banana Muffins From: http://paleomg.com/maple-pecan-crunch-banana-muffins/

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1 6

On April 10th

, 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!

Team Red, White, and Blue visits Imperium

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 7

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

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Bountiful Baskets- 7:45am

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Bountiful Baskets- 7:45am

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Bountiful Baskets- 7:45am

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Upcoming Events May/June 2013

REGIONALS- San Antonio

REGIONALS- San Antonio

Memorial Day Murph WOD 6pm

*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!**

WOD for warriors

Fit into Summer challenge ends

Fit into Summer challenge begins

28th annual Heights Fun Run

Happy Father’s Day!

NEWS FROM THE BOX MAY/JUNE ‘13 | Issue 1 8

News

from

the box

May/June

‘13

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

Imperium Member Corner

© Imperium CrossFit

1718 W. 23rd St Unit B.Houston, Texas 77008 (713) 591-6966

www.imperiumcrossfit.com tony@imperiumcrossfit.com

Newsletter Credits:

Creative Director: Contributors: Katie Sowa Tony Orozco Josh Anderson Marnie Ischay Cole Ewell Lauren Baker