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LOW DOWN

THE

JANUARY / FEBRUARY 2014

OVERHEAD SQUAT

MEET YOUR

Personal Chef

ATHLETE SPOTLIGHT:

BRANDON DAVIS

THE P.T. DOC TALKS

FORM & POSTURE

GETTING DOWN

W/ COACH BOB IRVING

INTRODUCING OUR

NEW MEMBERS!


What’s

A Letter From The Editor

1

Techniques & Training

2

Coach’s Corner

4

Meet Our New Members

5

Tips From H-Town’s Director of Training New H-Town Apparel Wodify Reminders

6

The Overhead Squat

7-8

H-Town Member Deals

H-Town Rewards

8

Athlete Spotlight: Brandon Davis

9

Nutrition: Meet Your Chef!

+ A Yummy Paleo Recipe

15

Member Business Pages

16

H-Town Low Down, January/February 2014 Issue Theo Tsekouras | Editor-in-Chief Rina Perez | Creative Director Contributors Bob Irving Brandon Davis Cover: Tyler Hohman

Dr. Seth Lawrence, DPT Elizabeth Worthey, BASC DTR

Contents

INSIDE


A LETTER ||FROM THE EDITOR

I

t’s the start of a new year and at H-Town, we try to improve your experience every year. This is the first issue of our digital magazine, and we will continue to bring you even more information and true experiences from our coaches, down to our new athletes.

We have included a monthly athlete focus, shifting to getting to know our coaches, all the way down to utilizing current H-Town athletes’ professions. Wouldn’t you rather get your teeth cleaned by someone you have sweated with? I would. More importantly, we are establishing relationships around town in order to provide you with discounts just because you train at H-Town. You see, it pays to be down for H-Town. This magazine will be an evolving process and we look forward to hearing from you on how to improve it. I cannot wait to see each and every one of you improve this year. Remember, the hardest part is showing up, the rest is easy.

Theo

Theo Tsekouras

Founder theo@crossfithtown.com

1


TECHNIQUES & TRAINING The Overhead Squat

The overhead squat is possibly the best core strength exercise in existence. In

Requirements for the Overhead Squat:

Set-up • • • • • Squat • • • • •

Courtesy of CrossFit Rockwall

Watch as Coach Seth breaks down the Overhead Squat for us:

2


COACH KAREN JANAK CALDERON


Name: Hometown:

COACH'S CORNER BOB IRVING

Age: 47

Police Lieutenant with HPD When did

“Eva, I would like her better if she was only 3 rounds.”

4


*All new members are not shown. Additional new member photos will be featured in our next issue! Stay tuned!

On behalf of everyone at CrossFit H-Town, we would like to welcome all of the new H-Townies to the family!

5


SOUND OFF H-TOWN

• What movement would you like to see a how-to video of? • What is your Pre/Post-work out drink or supplement of choice? • What would you like to see more or less of at your respective box?

who’s ready for new

gear?

Tips from the P.T. Doc. “FORM AND POSTURE”

“Why?  Reminders:

6


H-Town Members who are

7


Did somebody say PALEO?!

10% OFF EXCLUSIVE ONLY TO H-TOWN MEMBERS

*Must present this H-Town Member Coupon in order to receive this discount. Cannot be combined with any other offers. Location 3715 Washington Ave Houston, TX 77007 713-868-1345

Hours Sunday - Thursday: 11am to 10pm Friday & Saturday: 11am to 11pm

Step in to the WILD SIDE! REWARDS

As a THANK YOU for referring your friend or family member to the H-Town program, you get $50 OFF! Doesn't matter the location. And it gets even better during our Referral Rewards held 4x a year!

8


ATHLETE SPOTLIGHT:

BRANDON

DAVIS

Hometown: Age:

“I’ve met a lot of great people and the community is part of why it’s so fun.” The wife

9


Ask an H-Town Coach how you can get yours today!


TRANSFORMATION CHALLENGE KICK-OFF | JAN 18


NEW F L AV O R!

Mix &Match Specials!

3 for $21 10 for $60

Other Great Flavors: Apple Cinnamon Lemon Coconut


Meet your

H

Chef!

i fellow H-townies! My name is

NUTRITION

Elizabeth and I am your Chef. I am a dietetic technician and a professionally French-trained chef…. so I am your woman for healthy and amazing food! I look forward to providing you with delicious Paleofriendly meals each week. To give you a taste of Torched Grill, here is a yummy recipe to try at home. Enjoy!

Elizabeth

Banana Almond {Pancakes}

“Don’t dig your grave with your fork & knife” 15


Shaun Forward | EVP of Sales Astanza Laser o: 800-364-9010 | c: 832-687-5341 sforward@astanzalaser.com

SUPPORTS YOU !

Dr. Marcus de Guzman | Dentist Bayou City Smiles 4000 Washington Avenue, Suite 201 Houston, TX 77007 713-518-1411

Zach Daigle ,LPI | President & Chief

Send us your info and we’ll advertise your business or service on our

“H-Town Supports You”

*Dates and times are subject to change. Be sure to like us on Facebook for up to date information

FEBRUARY 8 | Saturday 8 | Saturday

Mobility Class Community WOD

13 | Thursday Bring a Valentine 15 | Saturday Transformation Challenge Competitors’ WOD 22 | Saturday Nutrition Class 27 | Thursday

9AM 10AM

Art District Art District

All Classes 8AM 9AM 4PM

AD & Heights TBD Art District

8AM 9AM 10AM All Classes 9AM 8:30 - 10AM 12AM

Art District Heights Heights AD & Heights Heights AD & Heights

MARCH 1 | Saturday 8 | Saturday 8 | Saturday 11 | Tuesday 22 | Saturday 29 | Saturday 31 | Monday

Transformation Challenge Ends Mobility Class Community WOD Bring a Friend Day Nutrition Class Open Gym CrossFit Open Ends

Don’t forget to review your H-Town! Art District

Heights

16


H-TOWN LOW DOWN - Jan | Feb 2014 Issue 1