Iron Tribe Fitness’ inaugural 2011 WOD FOR WARRIORS

event was a HUGE SUCCESS!

More than 50 Tribe athletes pumped out as many

burpees as possible in three minutes time, getting

each burpee sponsored by family or friends who wanted

to support this life-changing event.

The final tally was more than $30,000 raised for Team

RWB!

This event also served as the celebration of Iron

Tribe Fitness 280′s Grand Opening… Thanks to all who

supported this awesome cause!

To continue your support of the WOD For Warriors

throughout 2011, simply contact Iron Tribe Fitness at

205.874.6300 to purchase a $15 t-shirt, with all

proceeds going to Team RWB.

How can I ever express my gratitude for all of you who participated in the WOD For Warriors event, that raised more than $30,000 for our wounded soldiers?

Truth is, with simple words, I can’t. That said, I hope you’ll somehow come to know what it means to those wounded heroes who have served our country. Thank you so much for your help!

In this edition of TribeVibe, you’ll find our events for May and June, which include:

So be sure to look it over closely and mark your calendars!

Forrest

P.S. If you have suggestions for events in the future that you’d like to see at Iron Tribe Fitness, please feel free to send your suggestion to info@irontribefitness.com We look forward to seeing it!

Letter From The Editor

May & June Events Enclosed!

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A safe, comfortable design contoured to your lower back to provide support and to help prevent injury. One size fits all! There is no need to worry about height and weight differences between users.roll or wobble on you, so you can focus on your workout. A compact, portable design that requires no set-up or tear-down. Take it with you anywhere!

A safe, comfortable design contoured to your lower back to provide support and to help prevent injury. One size fits all! There is no need to worry about height and weight differences between users.roll or wobble on you, so you can focus on your workout. A compact, portable design that requires no set-up or tear-down. Take it with you anywhere!

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Mobility Workshop … Paleo Wing Cook off … Bring A Friend Day … The Total …

D1 Vs ITF Staff & Client Competition … Paintball Day, and … ITF Family Fun Day!

Mobility Workshop Saturday May, 7th. Cost $459:00 AM - 10:30 AM Inverness Location

Feeling a little stiff from all the WOD’s you’ve put yourself through lately? Have a knot in your neck, a pain in your shoulder or is your lower back making it hard for you to get out of bed in the mornings? Then you’ll want to be sure to attend our mobility workshop where Luan will take you step-by-step through his process of loosening yourself up using foam rollers and lacrosse balls. In addition to Luan, our own Dr. Matt Smith will be on hand to discuss spine health. Not only that, but IFT athlete Andy Avedisian, Owner of Fleet Feet will be on hand to present the latest athletic shoes on the market, and his top recommendations for Iron Tribe athletes. Finally, Cynthia Harris, LMT will be on hand. Register online and grab one of only 40 spots available! See page 7 for more details.

Paleo Wing Cook Off Saturday May, 21st

11:30 AM - 2:00 PM Homewood Location

Here’s a competition like you’ve never experienced at ITF. Let all the smack-talking begin! It’s the first annual Paleo Wing Cook off! Go ahead ... bring out your best recipes, secret sauces, and tangy spices. Do you have what it takes to bring your Tribe comrades to their knees? Believe your winds are better than Bob Baumhower’s, or Buffalo Wild Wings? Then be prepared to back up your talk with action, because we’ll have a special panel of judges who will be doing all the taste testing. It all begins on Saturday, May 21st at the Homewood location of ITF. Bring out your grills, friers, or hey - if you have an open campfire set up you want to bring along … all the more power to you. So, bring your A-Game, and your family and friends for a finger-licking good time!

Bring A Friend DaySaturday May 28th

9:00 AM - 10:30 AM Both Locations

Since our inception, one of the favorite activities our Tribe members rave about is our Bring A Friend Day. This is the day where you get to bring the friends you’ve wanted to introduce to ITF, to a no-pressure, no-hassle WOD. (You know we don’t operate that way) They get the chance to workout right beside you, (often times in teams) and they get the experience of their fitness lifetimes. Then they can willfully choose to approach us about membership, or they go home to sleep on it. Either way, they leave knowing a bit better about what kinds of WOD’s you are going through each and every week. So mark Saturday, May 28th on your calendar, and be sure to bring your friends to our Bring A Friend Day. Hope to see you there!

The TotalSaturday June 4th

9:00 AM - 10:30 AM Inverness Location

It’s back … we are bringing back one of Iron Tribe’s best ways of measuring your overall strength gains. It’s called the The Total. Here’s your opportunity to test your max strength gains on three lifts: Overhead Press, Deadlift and Squat. Without question, being stronger creates a higher quality life. And nothing shows you are improving in your overall strength like placing yourself under this WOD. It rolls around about once a quarter, and Luan designs it that way so you have time to make strength gains from one test to the next. So here’s what to do between now and June 4th … attack every WOD as if it were in preparation for this day … cause it really is. I mean, it is kinda the whole point of joining ITF in the first place.

D1 Vs ITF Staff & Client CompetitionSaturday June 11th

9:00 AM - 11:00 AM @ Both D1 & ITF

It’s the throw down of the summer! Four staff members of D1 and four staff members of Iron Tribe Fitness come together for a fun, friendly and good-natured competition. Come watch Forrest, Luan, Tra and Jordan compete against D1’s best staff athletes. Not only that, but four ITF athletes will challenge four D1 athletes as well! There’s even rumor that DeMeco Ryan (Linebacker for the Houston Texans and former University of Alabama linebacker) will show up to check things out. This competition will be split between D1‘s facility and ITF Homewood, so each team has their own home field advantage! So come on out and cheer your ITF staff and co-athletes on to victory!

Limited slots available. All events are a first come, first served basis. Most events fill up way in advance. Secure your spot today!

Iron Tribe Fitness Calendar Of Events For May And June, 2011

Events continuedOn Next Page ...

4 TRIBEVIBE

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Paintball DaySaturday June 18th. Cost $35Sorry Ladies … Guys Only9:00 AM - 12:00 AM @ Fort Red Rock, Bessemer

Ok men … it’s time to get your testosterone on and come on out to Fort Red Rock for a fun day of paintball wars! Fort Red Rock is the premiere paintball experience in the South, and you’ve been WODing in the premiere fitness facility in the South. On Saturday, June 18th, we get to combine the two! This is the day you take your finely tuned body and test your shooting skills against other Tribe athletes! Cost is $35 per person which includes 500 paint balls, mask, gun, field fee, and 3 hours of play. Amateur players on average use 100-200 paintballs per hour of play. Games generally last between 2 and 7 minutes. Groups should be able to play at least 4 games per hour. Cost does not include food or beverages.

ITF Family Day Pool Party?Saturday June, 25th

11:00 AM - 4:00 PM Homewood Park

Come enjoy ITF’s family day at the Homewood park on Saturday, June 25th. It’s a day designed so you can have fun with your children, grandchildren, other family and friends during this relaxing day of fellowship. We are hoping to secure the pool for use and turn it into a pool party, but we have to wait until June 6th before we can reserve the pool. We’ll let you know as soon as possible on this. Either way, here’s a day you get to use your conditioning to throw a ball, chase a frisbee, wrestle with a child, or just lounge in a chair. But that’s not all … there will be a cookout too! We’ll have more details forthcoming on both the pool and the cookout as the event develops, so be sure to keep your eyes on the ITF blog for updates.

Calendar Of Events Continued

TRIBEVIBE 5

A Private And Fascinating Dinner ConversationWith The Winners Of The Paleo Challenge.

Shortly after the Paleo Challenge winners were announced at the Tribal Wars competition, Aaron and Forrest got all of the Paleo challenge winners together for a private dinner at Bottega’s so that they could reveal their secrets, tips and strategies. It was fascinating listening to all their unique experiences with the challenge. Each of them had different strategies, faced different challenges, and experienced amazing results.

 Forty days of healthy eating, and many, many WODs led to better blood work, faster WOD times, and of course, weight loss! All of the Paleo participants are rocks stars, but these six came out on top. That’s hard to do at Iron Tribe!

Let’s dive in…

Our third place male is Clint Shadinger (who, btw, was the first Clint at ITF and thinks he should be “Clint” on the time boards and not Clint S.) Clint went in to this with a great attitude. He said, and I quote “I’m going for 3rd place!” Hysterical! It was a strong 3rd in that he lost 8.5lbs and 5 inches! It took him 2 weeks for his body to adjust to the food. At first he felt tired and lethargic, and then 14 days in, BAM! He felt great! He struggled with not cheating at night and weekends (the boy loves ice cream at bedtime!). He occasionally cheated and found that was the best way to keep him from getting out of control. He took a balanced approach, and it worked for him! Awesome, Clint!

 Our third place female was Kellie Schneider (not pictured). Kelly brought it home with a loss of  2.2lbs, 3.5inches, and 6.2% body fat loss! Awesome! She also improved her WOD time by over 3 minutes! Kellie had just joined Iron Tribe this passed December, so she jumped in feet first and just like that, was a third place winner in the Paleo challenge! Bring it, girl! That, my friend, is starting off with a bang!

 Brian Stana, our second place male winner has been at ITF for exactly one year! He gets to celebrate his 1 year anniversary by

losing 12lbs, losing 8 inches, and by improving his baseline time by over 2 minutes! The first thing that I noticed when Brian began to speak is that this dude is disciplined! He stayed the course! He said that his biggest challenge was staying off of dairy. He loves milk! We asked him what the biggest take away was and he said that he has continued to stay off of dairy! Brian looks and feels amazing, and we tip our hats to him!

 Bonnie Ford was our second place

female winner. This girl rocks! She lost 11.8lbs, 3.5 total inches, and 6.2% body fat!  She just took the challenge one day at a time. She said giving up that one glass of wine at

night was the toughest part! I love the way she handled this, though. She began working out at night instead of in the morning, and found that to be the key in dropping the alcohol. As we all know, sometimes breathing is all you can muster after one of Luan’s WODs! She was also amazed at how clearly her old eating habits came in to focus. She had not realized until this challenge how often her family was eating pasta! This has been a huge learning experience for Bonnie, and she is applying this knowledge to her everyday life now. That’s what this is all about!

 Hunter Hogseth BROUGHT IT! Our first place male winner was not messing around. He was ready to make a change, and change he did! Hunter lost 22lbs and 8.25 total inches! That is a lot of weight and inches! He said that giving up beer was the hardest part for him. He did it though, for all 40 days! He saw this as a challenge and took

this challenge head on. Hunter looks amazing and if that’s not enough, he is now down 31lbs! He’s an inspiration. It’s awesome to lose a bunch of weight and win, but to stay the course after the challenge is the true win in my book!

 Hansell Smith was our female winner!

She dropped 10.8lbs and lost 8.7inches! AS IF THAT’S NOT ENOUGH, she improved her WOD by 5+ minutes! Hansell’s story is a little different. For 16 days she stuck to the Paleo plan to the tee! She dropped the alcohol, dropped the breads, and upped her workouts… That is, UNTIL day 16. Day 16 the wheels came off, and for a moment Hansell went off the rails! I won’t go into it,

but let’s just say cupcakes and potato chips were involved. After the “episode” she felt horrible both physically and mentally. Hansell, however, did what all champions do. She got right back on the Paleo wagon! Hansell said she really realized this was working when person after person commented on how good she looks! And she feels great! Go Hansell!

  Five of our six winners were using the

Paleo meal plan through Iron Tribe (Inner Fire Grill). They loved the food, and thought it was a huge help with portion control! They also thought it was nice to have so much variety. You can’t argue with results! Five out of six! Some did it three days a week, and some did five, but all of them said it was an integral part of their success! If results are what you’re looking for, look no further than these six winners! Let’s face it, the proof is in the Paleo!

 So Tribe, congratulate your fellow Paleo winners! They deserve it! Their hard work and perseverance paid off! They worked their tails off…literally! Oh, and for those of you who also participated in the challenge, here’s to you too! You are all amazing and on your way to living a fitter, stronger, longer life! Go Tribe!

Bonnie Hansell Clint Brian Hunter

By TribeVibe Writing Staff, Damaris Hamilton, Amy Campbell and Gates Brown

6 TRIBEVIBE

Tribe, when we do something, we do it right!

Forrest, Luan, Jim, and company have, once again, outdone themselves. There is no such thing as “phoning it in” with these guys.

Before this all started, Luan said, “we are going to do a fundraiser for Team Red White and Blue. We have to beat last year’s amount raised of $10,000!”

Forrest and Luan are always setting the bar higher! I just smiled when I heard this, because we all know that when the Iron Tribe crew decides to do something, it gets DONE! The goal was $25,000. That’s a lofty goal for a small company. So what is the Tribe going to do to raise the money? A WOD of course!

The idea is that you would get sponsors to pledge a certain dollar amount per Burpee and then the athletes would knock out as many burpees as they could in 3 minutes. Burpees for dollars! They also had a great raffle with fantastic prizes.

It’s on! The Iron Tribe athletes were all over this! They got sponsors left and right. People were eager to donate to this wonderful cause! Who better to help than the soldiers who put everything on the line to keep us safe?! The event ran seamlessly, of course. Luan and Jim maintain their perfect record. Super cool bright blue tees, awesome music, delicious food (Inner Fire Grill), determined athletes, and loyal sponsors.

Tribe members like Mark Shoemaker (Shoemaker Pools), Andy Avedisian (Fleet Feet) and Pam Ajlouny (Piggly Wiggly) all stepped up to donate significant raffle ticket prizes, in addition to raffle prizes donated by Lululemon, Mountain High Outfitters, and Monty Stabler Galleries!

So, did all of the hard work and dedication pay off?! Of course! The athletes knocked out Burpee after Burpee.

They ignored the fatigue and the pain and kept telling themselves this was for a cause bigger than the exhaustion they were feeling.

I love our athletes. They just get it.

WOD for Warriors Team Red, White, and Blue

By Gates Brown

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OFFER: $10 off for ITF members. Must bring this TribeVibe newsletter in. Offer good only while supplies last. Expected to sell out inventory within the first week of TribeVibe hitting your mailbox, because Tribe athletes snatch up great products like this. Inventory is limited, so I urge you to hurry and get your hands on this great shoe!

Menʼs Minimus Trail

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Andy Avedisian, ITF Athlete and Owner of Fleet Feet Sports In Cahaba Village Announces The Arrival Of ….

970-6620fleetfeetbirmingham.com

After attending this mobility workshop you probably …Won’t wonder what to do next when your lower back is

bugging you right before your next WOD.Won’t wonder how to self-treat your stiff neck when you wake

up first thing in the morning. Won’t wonder how to work out those kinks in your rotator cuff

muscles … or how to manage many other muscular conditions you deal with as a living, active athlete of Iron Tribe Fitness.

AND we’re fairly certain you’ll never suffer needlessly from shin splints, runners cramps, or painful knees while running.

BUT if you don’t reserve your spot RIGHT NOW for this workshop, I’m betting you’ll wonder how you missed out getting in one of these 40 spots being made available. (I expect this event to sell out faster than any event we’ve ever put on!)

When you register for this insightful workshop, you’ll hear from: •Dr. Matt Smith of Balance Chiropractic on how proper spinal

care relates specifically to athletic performance and daily overall function. Dr. Smith has also agreed to do something for ITF athletes he’s never done before: He’s offering you - for FREE - a complimentary spinal assessment to everyone who attends this workshop! This would normally cost you $75, but it’s yours free when you attend this workshop.

•Cynthia Harris, who is Luan’s go-to Licensed Massage Therapist will be on hand to reveal how myofascial (muscular connective tissue) tightness can contribute to pain and even thwart human performance. Plus, she’s raffling off 2 free 30 minute massages. Not only that, but each person will receive a coupon for $10 off a regular hour long massage!

•Andy Avedisian of Fleet Feet Sports will be on hand to talk about proper shoes for ITF athletes, and even show off a few new “hard to get your hands” on shoes. And just for attending this workshop, Andy is giving each participate a $12 coupon good for a set of Swiss wick socks. Redeemable at Fleet Feet in Cahaba Village.

•Luan Nguyen, Director of Training for Iron Tribe Fitness - and athletic trainer, Cosmo’s bachelor of the year for AL, and candidate to become a trainer for the Biggest Loser - will be on hand to head up this mobility workshop. He will reveal his secrets of how to best use the foam roller and lacrosse balls to manage, treat and release tight muscles that plague you as an athlete. Luan is also giving each participate two lacrosse balls and foam roller to take home. ($25 value)

You get $122 worth of real value for only $45! Can you see now why I’m convinced this workshop will disappear faster than any workshop we’ve ever done? If you want in, I urge you to NOT procrastinate on this! Register online right now. This instant.

You train like an athlete, but are you taking care of your body like an athlete? For every stiff hamstring, achy lower back, tight neck muscle or hurting shoulder, there is a technique to help manage it ... and maybe even eliminate it altogether. Introducing ...

ITF’s Mobility WorkshopSaturday, May 7th 9:00 AM - 10:30 AM (Cost: Only $45)

Register Online For These Upcoming Events … But Hurry Because

These Spots Will Disappear Quickly! Sat May 7th - Mobility Workshop 9:00 AM - 10:30 AM @ 280 Location (40 Spots Available) This will sell out faster than any workshop we’ve ever put on, so register today!

Sat May 21st - Paleo Wing Cook Off Challenge 11:30 AM - 2:00 PM @ Homewood Location

Sat May 28th - Bring A Friend Day 9:00 AM - 10:30 AM @ Both Locations

Sat June 4th - The Total 9:00 AM - 10:30 AM @ 280 Location

Sat June 11th - D1 Versus Iron Tribe Fitness Staff & Client Competition 9:00 AM - 10:30 @ Homewood

Sat June 18th - Paintball Day (Guys Only) 9:00 AM - 4:00 PM @ Fort Red Rock, Bessemer

Sat June 25th - ITF Family Day 11:00 AM - 4:00 PM @ Homewood Park

IRON TRIBE FITNESS / 2809 CENTRAL AVENUE / HOMEWOOD, AL 35209May 2011 / IRONTRIBEFITNESS.COM