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Dear Tribe Athlete,

No matter what we may accomplish in life, there is no higher calling than our children or grandchildren.

It is my delight to have the Tribe Kids grace the cover of this issue of TribeVibe.

Jack Ford, (Bonnie Ford’s son) loves Tribe Kids so much, he even requested to have his 7-year-old birthday party at ITF. And guess what they are doing for the birthday party event?

If you think it is pin the tail on the donkey, or smash open a Pinata with a stick, you’d be wrong.

No, no. Instead, Jack wants to do a WOD with his friends! Cracks me up cause he’s going to smoke them! Feed em primal packs - work em out! Love it.

A second mother, Gates Brown, was kind enough to write our feature article on the Tribe Kids for this issue of TribeVibe. (Thank you Mrs. Brown!)

Yet another Tribe Kids mother, Katherine Cobbs, is our featured athlete of the month for this issue. You’ll find her story to be full of interesting and serendipitous turns of events.

Janie Shelswell-White is back this issue with an update from our ladies only class. It is amazing to see how the ladies have blossomed into their own Tiny Tribe.

Finally, inside this issue, you’ll discover something new. We’ve just begun accepting advertisers for TribeVibe, and this is a good thing. Each month you’ll be privy to specials no one else can get … just because you are a member of ITF.

So I encourage you to take advantage of the specials you’ll discover inside this issue, and be sure to tell the advertisers you saw them in TribeVibe.

Forrest

PublisherForrest Walden

Editor-in-ChiefForrest Walden

Director of MarketingAaron Crocker

Contributing WritersJanie Shelswell-White

Gates BrownKatherine CobbsAaron Crocker

Layout DesignMike Waldrop

Advertising Inquiries Marketing Director

Aaron Crocker

ITF Coaching StaffLuan Nguyen Shyla Cundall

Tra GriffinJim Cavale

Richard MartensJordan Erwin

Administrative AssistantKaren Florence

www.IronTribeFitness.com

TribeVibe is published 12 times a year by Iron Tribe Fitness, 2809 Central Avenue, Homewood, AL 35209. Copywrite 2010 by Iron Tribe Fitness. For advertising in TribeVibe, please contact Aaron Crocker. 205.874.6300

Letter From The Editor

Tribe Kids!

ITF Cover Story: A Mother Speaks Out About How …

There are truly no words to properly express how I feel about ITF's kids program! It is everything I thought it would be and so much more!

I took my 10 year-old twins there to try it out on a Saturday when Coach Luan ran an Iron Tribe Kids open WOD. I knew my son would like it, but I had no idea how much! He counts down the days to it. His name is Matt, and Matt is a very easy going, chill little dude...or so I thought! I've learned that he has quite a competitive streak in him! ITF has revealed a new world of fitness to him and he can't get enough.

For me, this was about him just staying active and learning some skills, but for him this has become a passion. We all noticed a difference in his agility and speed after about two months of ITF. His basketball coach even commented on it. I love that he is learning

CrossFit skills but here's what I didn't even think about, they are learning about nutrition too! JOY TO THE WORLD!

Yes, you read correctly, NUTRITION! For instance, Matt asked me the other day …

“Mom, is this snack Paleo friendly?”

I almost passed out! I knew then and there that this was money well spent! I think when we walked into ITF we were expecting it to just be a new experience, but what we actually stumbled across a healthy passion for him!

Tribe Kids Testimony

Brant McDuffie, ITF Athlete and father of 3 sons asked his boys this question:

 “What's your favorite thing about Tribe Kids?”

Vann: "Makes me feel stronger!"

Crawford: "My coaches!"

William Grier: "The magic markers!”

My daughter, Emilie, is a competitive

gymnast, so we knew this would be great for her! She is somewhat intense and I think it's so great that her ITF coaches bring so much fun to fitness! It gives balance that she really needs.

Speaking of balance, Emilie has noticed a

THE KIDS GET TRIBAL!The Coolest Place For A Kid To Get In Shape

Is Sandwiched Between Two ITF Trainers By Mary Gates Brown, ITF Athlete, and Mother of 10-Year-Old Twins - Matt & Emilie

huge difference in her core strength, which, of course gives her better balance. She's thrilled. This has been a great way to get out some of her intensity while enjoying every second of it! She too has noticed huge differences in her strength level! So whether your kid is into Baseball, Football, Gymnastics, or Ballet Iron Tribe will help them in more ways then you can imagine!

Something else I've noticed is that CrossFit kids is really a team sport as well! All of the kids cheer for each other. I love that! Different kids

excel at different skills, so there is always a different kid bringing home the fastest time on a different day. There's no ego involved- A) because there really can't be when there's never one completely dominant kid, and B) The coaches would totally give them a Burpee penalty for that! They haven't run across that yet, but it would only be a problem for a teeny tiny little second if they did. The kids truly do support each other, though! It's so great to see.

As for the coaching, Coach Luan makes absolutely sure the kids are using the correct techniques and since he is both certified in CrossFit kids and, of course, level two certified for CrossFit, he knows of what he speaks! Coach Jordan is tons of fun for the kids! He was a P.E. coach for several years and knows how to get the kids under control in a fun, encouraging, safe way. He competes with them in the games and they love it!

Tribe Kids TestimonyJamie Warren, ITF Athlete and father

asked his son this question:

“Why do you like Tribe Kids?”

Jackson said …

"I like that Coach Luan and Coach Jordan teach us to jump rope and do double-unders.  Daddy, I'm the best jump roper in P.E. at school now!"

The kids are all different ages, and as always, the coaches scale to each kids' abilities. I've watched many of the kids' WODs and I cannot tell you what a fun (and safe) atmosphere it is! I think half of the time, they don't even realize that they are learning anything because they are having so much fun! But you know how kids sort of "want what they want when they want it"? Well, they want results, and they get them! So if you have kids ages, 6-13, you should really drop in and watch one the ITF kids WODs.

You will not be disappointed. They will become faster and stronger, but they will also become fierce competitors who love and encourage their tribe-mates!

It's win-win!

First Job, The Smithsonian Institute …

I graduated from a small liberal arts college in Texas then moved to D.C. where I took a job as an event planner for the Smithsonian Institution.

Bordeaux & Provence France, Then Paris

After an exhausting year of what was a bit like Groundhog Day for party planning, I said “au revoir” and left for Bordeaux, France to pick grapes (no I didn’t squash them with my feet) at a world-class vineyard to finance my trip then traveled around for six months to Provence and Paris until the real world called.

National Geographic Magazine

I flew back to D.C. and landed a job in the editorial department of National Geographic magazine. It was a phenomenal few years of learning the ropes of magazine publishing, getting to do research for my editors' stories and getting to dabble in actual writing of captions and blurbs. I knew I had to move on and make my mark if I was to ever become one of them.

Hot Wired and Stolen Hertz Leads To Serendipitous Job

With my roommate at the time, I departed to start a new life in Austin, Texas. En route our rented

ITF ATHLETE PROFILE OF THE MONTH …

KATHERINE COBBSIn her own words

I had the honor of taking Katherine to lunch and once I discovered her background story, I insisted she write this for TribeVibe …

!"#$"%&'($)*++,-.)/0)1)23456)7)8938:)'

Hertz moving truck was hot wired and stolen and we were left with zero, nada, nothing. It was a wake-up call. At first I felt like I’d given up a great life for nothing. But life works in mysterious ways, right? Within days, I got a call from a former editor saying that while he didn't know of anyone who needed editorial help in Austin, he knew someone looking for an editor in Sausalito, CA.

Well, guess what? I had no "stuff" to hold me back and no reason not to at least hop and an airplane to San Francisco and check it out. That's what I did. I interviewed for the job and got it and I met my future husband John the very day my plane landed. Serendipity for sure!

Culinary School, Williams-Sonoma Books and Cooking.com

I lived in San Francisco for ten years, eventually going to culinary school and working for a cookbook publisher. We produced all the Williams-Sonoma-branded books. It was a fabulous job. I helped launch a website called Cooking.com which is still going today. After we had two of our three little girls, it was time for a move. We chose Birmingham, my husband’s hometown.

Frank Stitt, Highlands Bar & Grill and Bottega Favorita Cookbooks

In another serendipitous turn of events, my husband’s brother Charles happened to live next to Highlands’ Bar and Grill chef, Frank Stitt. At a neighborhood party, Frank and his wife Pardis explained how they had a cookbook due and didn’t know how they were going to get it done. Charles said he knew just the person for the job (yours truly!) and she was moving to town in a week. I called them when I arrived in Birmingham and they hired me on the spot. I helped them create both the Highlands Bar & Grill and Bottega Favorita cookbooks. I also co-wrote the Hot and Hot Fish Club Cookbook with Chris and Idie Hastings.

Food Editor For Oxmoor House/Time Home Entertainment

Last January, with the faltering economy, I decided to return to a full-time, salaried position and took on the job of Food Editor for Oxmoor

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House/Time Home Entertainment Inc, at Southern Progress. In my role, I help conceive of, develop content for, and see through the editorial process many books each season, mostly for the Southern Living brand, but tossed into the mix has been an upcoming chef book for Todd English and some lifestyle books. It’s been another great experience to add to my list.

Turning 40 And Turn Of Events

However, this life of mine that resolves around food and wine began to take its toll when I turned 40 and took on this new sedentary full-time desk job the required attendance at taste-testing everyday. I’d always been a runner, but my exercise schedule had become sporadic and my midsection was showing the signs, as was my self-confidence.

Friends Bring Something Drastic And Different To The Table

My dear friends and former next-door neighbors, Ken and Ashley Polk, had talked up Iron Tribe

Fitness for a good while and I could see their results. I knew I needed to do something drastic and different. I’m so glad I signed up for 101.

Profound Effects

My IronTribe experience has had a profound effect on my body, my eating habits and philosophy and my sense of well-being. It’s carried over into my family life too. My husband, an ultramarathoner, has gone Paleo, my three girls are loving CrossFit kids and I’m beginning to think about new ways to take my education and experience to a new level in the food world.

All I can say is “Thanks IronTribe!” for this amazing community of athletes and diversity of programs.

I’m a member for life.

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In A WOD.By Janie Shelswell-White, Staff Writer

And man up with the ITF Women Only Class.

"Janie, do you want to help me find a Barbie cheerleader?"

This is the request I received from one of my best friends as I was writing this very article. Not something I normally would rally from my comfy couch to do, but considering it was my best friend asking, I didn't think twice before I texted back, "sure. Why not?"

It's funny how our girlfriends can make anything seem like fun; how they can persuade us to do things we might not tend to consider. It's how I ended up with blond hair for a year.

It's why some of my college photos show me sporting two earrings in each lobe. And why I did my very first marathon.

Yes, women can influence each other to attempt both good and bad things. Which, in my opinion, is one thing that makes the ITF women's class so effective.

A beautiful pre-spring day surprised my friends and me this weekend. It's on days like this the girls and I slowly migrate from the coffee shop to a table by the pool, switching from chai teas and lattés to, yes, margos or Corona.

But regardless of location or beverage, the time spent together is one of support, renewal, problem solving and yes, sometimes gossip.

Perhaps this is the image most people have of "women's groups." The Red Hat Society, Junior League, knitting clubs, gardening clubs, and the like. And they most certainly have their place. But there is one women's group I've had the honor of being a part of that takes female bonding to the extreme... extreme fitness.

I know what you're thinking. Amazons. Right?

Granted, they are warriors. But no, these tribal women aren't giant in height, but giant in heart. And every morning at 9:30, they gather at ITF to challenge themselves and each other. Led by coach Shyla, this all women's class is anything but "tea and crumpets."

In fact, my very proper British grandmother would probably be mortified by our behavior. Grunts, not grace, fill the room with each deadlift, pull up and burpee. But in between those grunts, you will hear also hear this:

"Keep going, Teresa. You're almost there."

"Come on, Rachel. Just five more reps."

"Row, Karen, row! Amazing job!"

"Only ten more swings and you're done!"

You see, in addition to working out, the women in this group help each other work THROUGH their barriers.

They push each other into the wall and to the other side before they hit it by themselves. It's not just about what you need, but what your classmates need from you.

To say that I have attempted WODs I might never have tried before because of these women... well, that is an understatement. From Shyla's unfailing assurance to the unfailing spirit of

each of my classmates, I would find myself thinking "how can I NOT try?"

And we're not talking a room full of contemporaries either. These are women of all backgrounds, ages and abilities. It's just as likely you'll see a 50 year-old woman encouraging a 22 year-old girl.

There is no pre-set hierarchy or assumption that the older members will be the last to finish. Every WOD is different. But the support system is always the same. There have been days I've been one of the first. There are days I've been one of the last... heck... the very last.

But inevitably I will look up during those last push ups and see Jan or Ashley or Judy looking back at me and telling me to keep going, followed by "you're a beast." How can you possibly stop when someone calls you that?

Now, I know there is just as much camaraderie in the mixed classes. I've seen it countless times. And when we have gym-wide events, I'm always amazed at how all the members treat each other like family. But for women who are either intimidated at first to workout alongside the men or, quite frankly, think man-stink is just too much (sorry guys), then the women's class is for you.

It's no less intense. No less challenging. But you can't deny the special energy and tribal closeness when you hear the girls shout 3,2,1, Tribe!

Andy Avedisian of FLEET FEET Sports Wants To Know …

Hi, my name is Andy Avedisian, and I’m the owner of Fleet Feet Sports here in Birmingham. Let me ask you an intriguing question. Have you ever heard of compression gear? If not, then what you are about to discover is going to delightfully surprise you! Think of compression gear in terms of an exoskeleton (a second skeleton on the outside of your body) applying just enough extra compression to your muscles, joints and tendons to help you preform better with much more confidence, as well as recover faster. Clinical studies have proven it time and again. For example, did you know that compression gear …

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• Maximizes your oxygen supply to muscles during both activity and recovery …

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ANNOUNCING: ITF’S FIRST COMPETITION EVENT!

TRI B AL WARS !Tribal Wars: Saturday March 26th,

9am at ITF 280!

Here it is guys! ITFs first competition event! What a fun way to spend your Saturday morning by competing in the sport you love with your fellow Tribe!

Here are the details on the event:

• This will be a Team Competition. Each team must have 4 members, 3 male athletes and 1 female athlete.  All competitors must be ITF members from either the Homewood location or the Hwy 280 location. Coaches may not be on a team.

• There will be awards and prizes for teams competing as Rx and teams competing as scaled. So have no fear, step up, form a team and COMPETE!

• It is up to YOU to find your teammates. Once you find your team of four, you will need to chose one team Captain. This team Captain will need to email me (luan@irontribeftness.com) your Team Name and all the names of the members of your team by March 22nd!

• Entry Fee: the cost of the event is $100 per team. Thats $25 per person.  Your entry fee will include lunch provided by Chef Sean Butler and an event t-shirt! The Team Captain must register online by March 1st.

• Each team will compete in 3 WODS. Yes, 3 WODS between 9am-1pm. After the last event, we will break for lunch and tally up the results!

So bring your family! Bring your friends! Bring your paleo snacks to refuel in between WODs! Bring your tents and chairs! Bring your sunscreen! Bring your hunger for fun competition and prepare for a great time! You don’t want to miss out!

Tribal Wars 2011! Don’t miss out!

Introducing Iron Tribe’s newest staff member…

karen florenceAdministrative Assistant

By Aaron Crocker, Marketing Director, ITF

I first met Karen the day she showed up out of nowhere (without compensation) to help shovel, sweep, mop and clean the concrete floor inside an abandoned building we now call Iron Tribe Fitness.

She worked two days straight along side us men helping to lay the rubber flooring. As soon as the doors to ITF were open, she became a charter member. When the announcement came that we were having our first Paleo Challenge, she proclaimed, “I’m going to win!” … and she did! She was one of the fist to adopt the Paleo lifestyle, and the Paleo food program (now called InnerFire Grill).

It should come as no surprise then, that Karen is now on staff with Iron Tribe Fitness as the administrative assistant. Her optimism is infectious and her work ethic is, well, the fact that she showed up for 2 days of manual labor ought to give you a clue. We are simply thrilled to have her on staff.

Pain to Ice. Foam Roller to Personal Record!

So you can imagine how concerned I was the other day, when I saw Karen in obvious pain before a WOD. I could see it in her eyes. (Having worked in a physical therapy clinic for 4 ½ years, one tends to develop the knack for picking out those who are truly in pain.)

I quickly inquired what was going on, and she told me her back was killing her. I did a little work on her right there on the spot, and she was so inflamed, I told her that her WOD for the day was to go home and ice her back!

She did.

A week later, she has a visit with Luan, who works with her using one of the foam rollers we have in our facility. And in about 4 days she felt 100% better!

In fact, she felt so much better, that in a two week time frame, she set a PR (personal record) in her back squat from a previous best of 130 lbs for a single rep … up to 165 lbs for a set of 3!

Karen even blogged about her experience back on Feb. 10th. Her amazing recovery came back to me just a few days ago when I was inside FLEET

FEET Sports, owned by ITF athlete, Andy Avedisian. I happened to notice that he had in stock two different sizes foam rollers.

I thought to myself, “ITF Athletes need to know about these foam rollers Andy has in stock here. I’m sure they’d love to know where they can get their hands on one of these.”

So, I asked Andy if he’d be interested in making a special offer only for ITF Athletes, so they can save a little cash? He said yes!

Now here’s the thing: FLEET FEET has two size foam rollers, 18 inches tall, and 35 inches tall. Both are 6 inches in diameter. But … Supplies are limited: Andy only has 5 of the 35 inch rollers and only 4 of the 18 inch … which means that only the first 9 people to respond to this announcement will get their hands one these therapeutic foam rollers.

You can reach Andy at 205.970.6620, or find FLEET FEET online at www.fleetfeetbirmingham.com

Register Online For These Upcoming Events … And Don’t Miss

Out On Tribe Wars! Fri Mar 4th - Paleo Challenge Ends (Cheat Night @ ITF Homewood 6:00 PM)

Sat Mar 5th - Hero WOD 9:00 AM (30 Spots Total)

Sat Mar 26th - Tribe Wars (Teams of 4) Inner Tribe Competition. WOD Times @ 9 AM , 10:30, and 12:00. Lunch Provided After Last WOD!

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