Check out Forrest Walden’s feature interview on Iron Tribe Fitness’ recent success and the CrossFit movement!
09.01.2010
Iron Tribe Fitness A-WOD’s Photos
The first batch of photos are loaded now on the photo blog. We are still waiting on the professional shots to come in by the photographer that we hired for the evening. These photos come courtesy of our paparazzi out front and inside throughout the evening!
You can access them by going here
They are also on our Iron Tribe Facebook page. If you are not a fan of ITF on Facebook then get right over there now and become a fan. We are currently at 600 fans and would love to hit 1,000 soon.
Great party everybody!
08.16.2010
Could I have 60 seconds for a vote?
Hey Tribe,
The ITF facility is up for a design award for the renovation of our building! Would you take a minute (literally) and vote for us to win this prestigious award?
Thanks!
05.02.2010
My Latest CrossFit Testimony!
If you’ve been through our CrossFit 101 class then you know that the CV, FM, HI stands for constantly varied functional movement done at high intensity. What’s more, you have heard me lecture on incessantly about the three energy systems that fuel all human movement and how we at ITF spend the majority of our workout time in the phoshagen and glycolytic pathways which are the shorter of the three. However, the gains we make in our short but intense workouts have huge carry over into the longer duration oxidative pathway which is the third energy system.
I had a chance to test that teaching on Saturday while running the Homewood 10K fitness challenge to raise money for the Homewood high PE department. Having only ran one 10k in my entire life I was a little nervous about going out and representing ITF and everything we stand for. Could I really compete well in a 10k race when we haven’t trained running at all except for our little 200, 400 and 800 meter sprints? Would I really have enough fitness or work capacity to go out and compete with trained runners who specialize in these types of events. What’s worse, could I do it while still painfully sore from all of those (50) 275 lb deadlifts that I did on Thursday?
I am very pleased to report that I finished in third place with an overall time of 44:08 and was able to beat numerous “runners” who train predominantly in the oxidative pathway! Really pretty remarkable when you look back over the last few months of WOD’s and the lack of any kind of distance running.
Although they called the race a “fitness challenge” I am positive had there been some burpees, overhead squats or pullups thrown in every mile or so to really test fitness that I would have come out as the top finisher by a very large margin. That is the power of the CrossFit programming!
Not only did I do well but ITF represented every age group very well and had top finishers at all levels! Congratulations to Jim, Matt, Clint, Adam, Shyla, Lee, Doug and Genevieve (2 mile) on a great race and a great representation of the Tribe.
04.28.2010
Weekend WOD, 5-1-2010
Attention Tribe! Heres a great chance to take advantage of your improved fitness.
The Weekend Wod for this Saturday will be the “Homewood Fitness Challenge 10k & 2mile Run”
When: This Sat, May 1st @ 8am
Where: The Trak Shak Homewood
To register, click here: http://www.trakshak.com/race.php?cn=320
Entry fee is $25 for the 10k and $10 for the 2 miler.
I believe fellow tribe members Lee and Brandi Patterson are both going to be running in it. And dont forget to wear your ITF shirts and represent your tribe!
04.22.2010
Grand Opening Schedule, 4-24-2010
ITF’s Grand Opening Event is this Saturday and we’d love for you all to be there and bring along your friends and family that have been wondering what exactly is this crazy workout stuff that youve been doing.
Guests can WOD or just observe but either way, we will have a great time cheering each other on and putting our friends through the workout 
So heres how it all goes down!
Arrive no later than 10am, dressed and ready to warm up! Once we get a head count of all participants in the WOD, we will begin the warm up.
10:15am – Group Warm up begins
10:20am – First heat of athletes begin!
10:40am – Heat 2 begins
11:00am – Heat 3 begins
11:20am – Heat 4 begins
11:40am - Last and final heat begins
12:00pm – Eat and mingle with the Tribe!
There you have it! It will be a great time and hopefully the weather will cooperate! Remember that all movements are scalable so if you have a guest that is on the fence about the WOD, please explain this to them and please see me first thing in the morning so that I can accomadate for their first ITF WOD experience.
Looking forward to sharing the day with the Tribe,
Luan
p.s. some of you have been persuading me to reveal the WOD for saturday. just so you know, the quickest way to win me over is to bribe with food! 
Im not giving in but i WILL, however, give a little hint of what may be in store on Saturday. (disregard the dumbbells and abmat)
03.15.2010
First Month
Sometime around the first of Feb I walked into Iron Tribe and did a quick little WOD to see if Crossfit was something I wanted to do. After about 6 min of work I knew I was where I belonged.
Cut back just a few days. It was Feb 1st and I weighed in at 194lbs and 22.8 % body fat.
Feb 15th I did my first WOD with the 5:15 101 class. I was hooked. I love the class environment, I love learning how to do all these moves that I saw the big body builder guys doing at my old globo gym, I love how spent I feft after 14 min of work.
I started eating paleo the week before I began class. Well I tried. Understand this, I went from eating at the Wendy’s in MTN Brook 10 times a week and drinking 6-10 cans of pop a day (more when I was at work) to being as strict to paleo as I could. Re-learning how to eat is as hard as learning to eat. The first day I got it right was March 4. Between the lingering cravings for pop and Easter candy it took a while and I still slip up but not as much as I used to.
March 1st I weiged in again. After all this new exercise and better eating I was really looking for a drop of about 10lbs. The morning of weigh in I woke up, brushed my teeth, and drove over to the YMCA (I don’t keep a scale in my house). I got on the scale, got off and made sure it was calibrated, then got back on. I weighed in at 199 lbs. I was really dissapointed. I went home and got my calipers out. I was 18.7 % body fat. I did the snoopy dance I was so happy. Keep in mind I understand that almost 19% is nothing great but after just 30 days of trying I accopmlished what most people are seeking, decrease of body fady and increase of muscle mass.
There is no way I will stop now. It may take me another 6 months to really get where I want to be, but I spent 3 years at a globo gym without seeing the results I’ve seen in 30 day at Iron Tribe. I will not give up, I may puke, it may hurt but it will be all worth it.
02.11.2010
Body Building Perspectives
If you are a Crossfit Addict like me you probably read everything possible about this “fitness cult.” A while back I read an article on T-Muscle.com about a bodybuilders quest to indulge in this cult known as Crossfit. T-Muscle prides themselves on being unapologetic, muscle-building elitists. Many of their contributing writers are extremely knowledgeable in bodybuilding, powerlifting, and strength and conditioning programs. Over the past few years Crossfit has taken a hard knock from many in the fitness community. However, several well respected olympic lifters and powerlifters have stated that Crossfit is a legitimate strength and conditioning program. Click here for the T-Muscle article on Crossfit.
