Whiteboard News - Crossfit ARMED

“Make it Happen”
Whiteboard News
Issue 1 January 2014
A BIG Thank YOU
To our family….
We want to personally thank everyone
that came out, participated and/or
supported us on our first annual
fundraising event EGO Ruck 2013! We
raised over $5,000 for Active Heroes!
Active Heroes is an organization that
helps support veterans that suffer
from PTSD or support the families of veteran suicide.
We felt blessed to have the opportunity to connect with
a lot of you guys. The coaches and staff were deeply
touched with the turn out. We couldn’t have raised the
amount of money and awareness that we did without
our community coming together. Again, a big thank you
to our Athlete Ego family for supporting an amazing
cause and helping us give back to our veterans that risk
/AthleteEgoCrossFit
their lives for our freedom.
ve
@AthleteEgoCrossFit
Coaches Corner:
Mobility
Hey all! For many of you, this post has nothing to do with
you; in that I mean that you’re already doing the right
things to stave off injury and improve your performance
and therefore fitness.
Sooo the WOD is over and you have a few minutes left, use
them wisely, STRETCH OUT!!
Some of you just simply walk out with excuses that you
have to leave or be somewhere, you owe it to yourselves
to squeeze everything you can out of that hour..
In any physical endeavor there is a chance for
injury. CrossFitter’s, football players, baseball players,
cyclists, runners, golfers and more get injured, it just comes
with the territory that there is a chance of injury. If that
scares you, deal with it. People get injured sitting on their
couch all the time too (bed sores, blood clots, morbid
obesity, diabetes, ect.)!
We noticed two types of people who get injured more than
any other. Let’s get into the first, well….first, Are you
tight? Do you have mobility issues? Are you actually doing
mobility to fix it? I try every day to give people mobility
assistance to get their body moving the way it was designed
to. Most commonly here I’m talking about shoulders, but
we also see a LOT of tight hips in the gym however hips are
vastly easier to fix. Now, a lot of you have been doing
mobility in the gym, but are you doing it outside the gym
too? Are you REALLY getting it done (anywhere)? You need
to be doing things every day to ensure that you can move
right.
If you have not been doing your mobility every day, GET ON
IT!! Now, if you have been doing it but you aren’t seeing
improvement, it’s time to change things up! Ask a coach
or . Go to mobilitywod.com
~Scoob
Look Forward to seeing Rhonda from Integrated Physical
Therapy! See Front Desk for upcoming dates and times.
2142 North East 123rd
Street - North Miami, FL
33181
305 967-8976
Personal Chef Jean Bailly
meals & catering
2210 NE 123 St. Miami, FL 33181
PH: 786-262-3351
[email protected]
[email protected]
www.commissarymiami.com
WEEKLY MENU / HEALTHY GOURMET MEALS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Meal 1
Kale + Spinach Salad
Meal 1
Blackened Broiled
Salmon
- Kalamata olives, vine
tomatoes,
asparagus, oven roast
potato wedge
Meal 1
Ground Beef Stuffed
Baked Peppers
- With palenta cake,
brussel sprouts
cooked with garlic +
smoked bacon
Meal 1
Chopped Chicken
Salad
- Roasted beets, boiled
egg, tomato,
tomato, cucumber,
green onions,
sunflowers seeds,
balsamic basil
Meal 1
Coconut Curry
Chicken
- Congris brown rice,
green beans
- Roasted pulled chicken,
walnuts,
cranberries, boiled egg,
citrus orange +
lemon dressing.
+ collard greens.
dressing.
Meal 2
Half-Baked Mojo
Marinated Chicken
- With steamed broccoli,
yuca al ajillo,
lemon + caper dressing
Snack
Fresh cut melons with
mixed berries,
tossed coconut + mint.
Meal 2
Meal 2
Classic Meatloaf
- Oven baked sweet
potato mash,
collard greens cooked
with smoked
turkey, raisins +
mushrooms
Ground Turkey Patty
- Roasted smashed
butternut squash
Snack
- House-made roasted
mixed nuts with
dried fruits, boiled egg
+ orange slice.
Snack
+ green beans
- Paleo energy nut bars
Meal 2
Slow Braised Beef
Brisket
- Carrots, spinach, port
+
rosemary scented
Jasmin rice.
Meal 2
Cumin Braised
Beef Stew |
Snack
- Devil eggs stuffed
with
Snack
Melon wrapped in
prosciutto
Carrots + broccoli
guacamole + bacon
Upcoming Events
May 10
Fundraiser for Minnie
9am-12pm
Minimum Donation $10
May 18
Beach WOD
9am 73 St & Collins
Social Following WOD
The Box will be closed on both of these days.
Members Page
CROSSFIT REFERRAL REWARDS PROGRAM
Refer 1 Friend= 1 Free Month CF ($175
Value)
•
This is only valid if the member signs up
for a 1 Year Contract
Family/Friends Membership Add On = ($300
Savings)
•
If two or more people sign up at the same time,
you will receive a savings of $300 per year per
person. Your membership fee will be dropped to
$125 per month!
EGOFIT REFERRAL REWARDS PROGRAM
Refer a friend to join for 3 months or less=1
Refer a Friend to Join 4 Months or More=1
Free Month
Free AE Apparel Item
•
This is valid only if you get a friend, co-worker
or family member to sign up for 4 months or
more of EGOFIT.
•
This is valid only if you get a friend, coworker or family member to sign up for 3
months or less of EGOFIT.
J
WELCOME TO THE FAMILY!
Arianny Sturla
Rebecca Wallace
Mireille Fortune
Alejandra Tercero
Tara George
Jorge Gonzalez
Camille Jean
Josefina Licolli
Henry Linares
Sarah Wilson
Nicania Cange
Marcus Talton
Denny Fuentes
Patrick Rojas
Christian Bonzi
Sunny Egban
Albert John
Marina Santana
Cody Savits
Doris Zgrzemski
Owen Egbon
Rosario Lioli
Stephanie Saunders
Tanna Florentina
Sierra Poplaw
Barry Poplaw
Alex Poplaw
Fernanda Askari
Diana Flores
Monica Ortega
Liderca Olan
Cynthia Del Rio
Jovana Echevarria
Cardinia De Ochoa
Maria Cedeno
Yeni Camejo
Wow… Athlete EGO and
Crossfit have changed many things in my life. When I came to AthleteEGO on the
advice of my wife I was recovering from a massive rotator cuff tear in one shoulder
and a large rotator cuff tear in the other from a crash I suffered in a mountain bike
race. I couldn’t even lift my hand high enough to brush my teeth. All the coaches at
AthleteEGO were so good at scaling the WODs for me, stressing technique over
weight lifted and really working hard to come up with exercises for me to recover at
a safe but steady pace. Add to that mobility work and I went from barely lifting the
weight of my hand to my shoulder to doing 75lb thrusters in the Open a year later! –
Tom Pike
When I joined CrossFit, I was looking for a gym that could give me a new
experience; I wanted more from my “gym” time. I heard how intense the Cross Fit
workouts could be so I decided to give it a try. I have stayed in shape all my life but
was settling into the idea that age was getting the best of me. Aches, pains, fatigue,
foot, back, neck, heart, vascular issues were making me believe that I had to give up
some of my athletic endeavors because my body was failing. Then … I stepped into
the Athlete EGO Box. Contrary to some people’s belief that CrossFit can be
dangerous…. I have gotten stronger both physical and mentally. Most of my medical
issues are gone or not affecting me the way they did before Athlete EGO came into
my life. And…. I love that I am able to share this experience with my husband and
best friend Tom! Mickey Pike