Coaches Corner

The CrossFit open is now behind us, but it doesn’t seem like things are slowing down any time soon. Here are a few things to keep on your radar this month that are happening around the gym.

🩸 Blood Drive

We are hosting a blood drive with Vitalant Blood Center on Monday, April 18. It will be a mobile donation drive set up in the parking lot of the gym from 3-7pm.

Not only does blood donation help the community in need of blood products, it also has some added benefits for the donor including; reducing risk of some cancers, decreased cholesterol and boosting healthy red cell production. If you give blood regularly or are considering, mark this date on your calendar!

🏆 Pat's Run

Join a group from the gym in the 18th annual “Pat’s Run” on April 23, 2022. Proceeds from the event go to support the Pat Tillman Scholarship Foundation.

• Register at https://pattillmanfoundation.org/pats-run/
• Enter the group “The Squad” at sign up to be placed in the same heat as the rest of our team.

There will be a sign up at the front desk of the gym for group t-shirts for the event. We are also trying to coordinate a car pool to take everybody from the gym to the race in Tempe and then to old town to celebrate with brunch afterwards. More details to follow in the upcoming weeks.

T-shirt sign up deadline is April 9.

Let's Celebrate!

🎂 April Birthdays

• 02: Monica Vu
• 06: Brandon Chegwin
• 09: Harley Turney
• 10: Yazmeen Ybarra
• 14: Kirtis Butler
• 15: Darren Joyce

🏋🏼 New Members

• Cynthia Sanchez
• Lisa Waters
• Kelsey Adams
• Adam Gilman
• Courtney Schooley

🏆 Personal Records

• Charles Litecky: Push Jerk @ 315#
• Sunny Richesson: Push Jerk @ 200#
• Jose Leon: Push Jerk @ 225#
• Owen Stockman: Push Jerk @ 215#
• Andrew Belcher: Push Jerk @ 205#
• Daniel Wibbeler: Push Jerk @ 165#
• Anna Devy: Push Jerk @ 150#
• Amy Martinez: Push Jerk @ 105#
• Erin Leon: Push Jerk @ 95#
• Sanaya Nichani: Clean & Jerk @ 71#

🎖 CrossFit Open Quarterfinalists

• Camille Canby
• Alex Devy
• Austin Gooch
• Trent Kucera
• Jose Luquin
• Gabby Moreno
• Connor Smith
• Jenna Transtrum
• David Waite

Anatomy Optimized

Is CrossFit Dangerous? – What you should know:

CrossFit is one of the largest growing, widely inclusive, and high intensity functional training modes of the fitness community and continues to be so across the last decade in the 20th century. CrossFit’s focus on the ten domains of fitness can be largely correlated with improvements in overall health, wellbeing, and performance and at present battling the world’s obesity and sedentary epidemic. 

Accompanying this growth much of the medical and general populace have developed a perspective that CrossFit is inherently dangerous due to the high-intensity and high-speed exercises that is often portrayed in the media. 

But what does the data suggest?  

Scientific reviews and randomized-controlled studies continue to be published assessing the injury risk on CrossFit. One particular review included 25 studies involving a total of 12,079 CrossFit athletes. Of the injuries analyzed tendon, joint, and muscle pains were reported most frequently which were defined as overuse (or under-recovery) based injuries with less than 9% of those (most prevalently in the knee) requiring surgery. 

This review also found that for every 1000 training hours (which is A LOT of hours in the gym) that the total number of injuries likely to be experienced was 2 and were most often reported in the (1) shoulders, (2) knees, and (3) low back. Additionally, these short-term injuries only cost an athlete 1-2 weeks of time alongside injury risk and time of injury decreasing when involved in physical therapy!

So…the bottom line: 

1. CrossFit has not been shown to be any more dangerous than regular physical activity.
2. Injuries that do happen (although infrequent) most often occur in the shoulders, knees, and low back but rarely require surgery. Go seek out a physical therapist!
3. Movement is always the better option than living a sedentary lifestyle. 

Montalvo, A.M., et al. (2017). Retrospective injury epidemiology and risk factors for injury in CrossFit. Journal of Sports Science and Medicine, 16(1), 53-59.

Mom’s Minute

Hi guys! I’m Erin! I moved to AZ a couple years ago from NYC. With less time being spent on long subway commutes I suddenly found myself with a lot more time and energy that I wanted to channel productively. I tried many things to help me stay in shape during our first year, from tennis, to indoor cycling, to swimming, etc., but as fun as all those things were I felt that there was no consistency to any of them.

The need for schedules, commitments, and goals became apparent after we welcomed our baby girl Annika (now 10 months), as our life dynamic flipped 180 degrees. While it was (and still is) an amazing experience through and through, it presented its own set of challenges for me in wanting to find a mental escape once in a while as well as an even bigger desire to get myself in shape and feeling good about my body. 

This is where I discovered the FF group which took me full circle to that one thing that I felt was missing in my previous workouts, a real community of friends who inspire, push me to maintain consistency, and truly make an effort to help me be the best I can be. I feel really lucky to be a part of such an amazing and dedicated team! I am so excited about the future of improving myself (and those push jerks) physically and mentally as part of our circle! 

Weigh Ankor

What's Next

A lot of you wondered what's next for me now that I've hit my weight loss goal. For now, I've kept going. I'm about three pounds down from hitting 150 pounds total lost. It's something I never thought I would be able to do, but it's a stretch goal I'm going to hit.

I also want to get skin removal surgery. After losing 150lbs, my body has about 10 pounds of just loose skin, but it is expensive. It's not covered by insurance because it's considered cosmetic. I will tell you, skin removal is not just about looks. After spending almost two years losing the weight only to have skin get in the way of running, dubs and other things is sometimes incredibly defeating.

If you're curious about what loose skin looks like you can view a story on my instagram here.

This is where I'm super grateful for Fortified and how amazing Dave is as an owner. He is constantly thinking about all of us as members and how to bring value to our lives.

When I was switching over to Fortified, Dave really wanted to help me get to the goal of my skin removal surgery. After talking with him, we developed the Weigh Ankor Family Plan. When you join my family plan, you get $15/off your monthly membership and $40 of your monthly membership goes into my skin removal fund. He did not have to do this, but he did because he cares and that's the culture of our gym.

I love that we are a family friendly place where people of all shapes, sizes, and ability can come get fit and become fitfam. If it wasn't for CrossFit, I probably wouldn't be alive right now. So, as the journey continues, the goal is to share it with everyone. I want to get more people in our gym and show them how CrossFit and Functional Fitness can help them get healthy. How it can literally change their life whether it's just through movement or weight loss.

I'm so excited for all that is next.

🖥 weighankor.com | 📸 instagram.com/weighankor

Hello Fortified Family! This month, Madeline and Vincent are back with some MAV Team tips and great ideas for Spring Projects For Your Home! That new beginning feeling that comes with spring makes it a great time to start a home improvement project!

The information below provides four of the best projects to take on now, so your home will be ready in time for summer.

• Gutter Maintenance: If you have gutters, make sure your gutters can withstand April showers by either cleaning them or even having them replaced(if they are severely bent, rusted, cracked or moldy). If your gutters are not in good shape, water can pour down the sides of your home, potentially causing damage to the windows and doors! 
• Power Washing: Spring Clean your home’s exterior and windows with a good power wash. If you're not sure whether you're home can handle the impact from a high pressure washing nozzle, you may want to hire a professional to get the job done. Either way, once you’re done, you’ll be sure to love the way your home looks!
• Fresh Paint: Give a room a fresh update for spring with a new coat of paint. When deciding on the color, remember that paint often dries brighter or darker than the swatches. Avoid any unpleasant surprises by sampling the color on a piece of cardboard or a small area of the wall.
• Upgrade Your Patio or Deck: Get your patio or deck ready for entertaining or relaxing outside! Whether you want to completely renovate or just do some cleaning and maintenance, now is the perfect time to add some “zhush” or revamp your patio’s style.

As always, you can find more AZ specific real estate info, helpful tips and tricks at MAVrealestate.com or visit us on IG @Mavrealestate.

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