Powerful Case Studies
and Real Life Testimonies
QUESTION:
When Was The Last Time
You Wanted To Write A Letter
Like These To Your Fitness Facility?
CHALLENGE:
Use Any Search Engine Like Google, Bing, Or Yahoo
And Try To Find These Kind Of Rabid Testimonies
On Any Other Fitness Companies Website,
Like Gold’s Gym, The YMCA, Or Riveria Fitness Center.
CONCLUSION:
Iron Tribe Fitness
Is Doing Something Much Different!
That’s Not Us Bragging On Us …
That’s Our Members Sharing With You
What Is Going On In Their Lives
As A Result Of Being A Member
Of Iron Tribe Fitness!
Below are some powerful case studies and testimonies from some of our athletes. Like what you see? Contact us.
Case Study #1
Our first case study proves that you are never too out of shape to begin a CrossFit workout program at Iron Tribe Fitness.
This gentleman’s name is Brian Whitehead, and as you’ll discover, he was scared to death make the commitment to himself and his fitness.
Have you ever felt that way?
Sacred, I mean, about starting a fitness program?
If so, then you’ll relate to Brian’s story.
Let’s get started:
Name: Brian Whitehead
Age: 35
Condition upon arrival: Self-admitted Couch Potato
Here’s Brian in his own words:
“So, it is the first of February and I decide it is time to get off my couch and get into shape.
I had really let myself go over the past few years, and did not really think it was that bad until I weighed myself at a friend’s house.
I came in at a whopping 250 lbs.
That was a real wake-up call for me.
All of the years of laziness, eating poorly, smoking and drinking too much piled up the pounds.
I had driven by Iron Tribe Fitness when it was under construction and thought I would stop by and see what it was.
Seeing as how it is less than a mile from my house, I could not use the “it’s too far” excuse not to go to the gym.
I soon found out it was Forrest Walden’s new gym.
Having known Forrest from college made it even more interesting.
I rolled in February 12 to meet with Forrest.
He walked me around and tried to explain to me what this Crossfit thing was all about.
I was scared to death.
He offered me a free trial workout, but I decided to join on the spot and start the next Monday.
Monday began my 101 class.
We did a baseline fitness workout that almost made me run crying out the door.
I finished the workout in 12 minutes and 10 seconds.
Not a great time, but I was proud to finish.
The next four weeks were a whirlwind of painful workouts and changing the way I live.
My diet changed significantly.
I stopped smoking.
I was on my way to being a better me. One month later we ran the baseline workout again, and I got my time down to …
6 minutes and 24 seconds.
I was down 12 pounds, and I felt better than I have felt in years.
I am absolutely amazed by the ongoing transformation.
2 months and 8 more pounds in, it is only getting better.
I never thought I would actually be sad on the days that I am not going to a gym.
The past few weeks have been very busy for me, and I have not made it in much.
I am sickened by the fact that I can’t do my WOD with my fellow Tribe members.
This place is much more than your typical big-box gym.
It is a close-knit group of friends that push you to do your best every day.
Take the leap and get off of the couch.
I will not lie to you and tell you it is easy, but damn is it fun.
See you soon.”
## END ##
Thank you Brian, for providing such a wonderful testimony!
As you can see, Bryan has changed his life on 7 levels:
- He came in weighting 250 pounds at age 35 … as
of his testimony time he’s down 20 pounds, and no
doubt more than that now. - He went from being a lazy couch potato to an active
and vibrant man! - He changed his deathly sick eating habits to eating
clean and healthy food. - He found the reason to stop smoking when he
decided to change his health. - He stopped over drinking and reduced alcohol
levels to a reasonable amounts. - He eliminated his “excuses” and faced his situation
head on. - He faced his “scared to death” fear, and overcame
it to join Iron Tribe Fitness.
And as a result Bryan …
- Is sad when he misses his workouts …
- Sickened when he can’t dohis workouts with his fellow Tribe members …
- Loves being a part of a close-knit group of friends who push you to do your best every day!
The day Brian decided to stop everything he was doing and decided to join ITF will turn out to be one of the best decisions he’s ever made.
And I’m betting the same is true for you too!
Call me, won’t you?
You can reach me at 874.6300.
I hope to hear from you.
In fitness,
Forrest Walden
————————————————————————————————————–
Case Study #2
Did you get a chance to read Brian Whitehead’s case study above?
If not, boy would I ever suggest you take the time now to read it!
It clearly shows how Brian used the simple stopwatch to increase his human performance by near double!
The same workout that took him 12 minutes and 10 seconds the first time, only took him 6 minutes and 34 seconds the second time in only 28 days apart.
How is that possible?
It’s possible because Brian used the stopwatch in every workout for 12 workouts straight.
Let that sink in: 12 workouts … 28 days … and Brian almost doubled his ability to preform as a human!
Astonishing!
Ready for case study #2?
Great. Here we go:
Name: Jimmy Cueno
Age: 46
Condition upon arrival: Rock Bottom
In his own words:
“I was a soldier.
I was a boxer.
I was an angry, womanizing tough guy who would knock you down as soon as look at you.
Until I was brought down to my knees… and not by an opponent I could see or even take a swing at.
I was a broken man.
Didn’t know it the day some stranger, looking no better than me, approached me on the steps at Linn Park.
Said he was an angel of God who had a message for me — that if I didn’t radically change my life I’d become afflicted.
My reaction? Knocked him down, of course. BAM.
The guy got up, brushed off his coat, and repeated his message.
Told me exactly where I would experience pain and loss.
Again, I pushed him away and pushed God away.
Where did that get me?
Eventually prison. California.
As I’m sitting on my bunk one day, my cellmate invites me to go with him, not to have a smoke in the yard or bench press a few hundred pounds — but to a Bible study.
‘Are you kidding me?’ I told him.
I watched him walk out, indignant.
But this time, as I sat on that bunk I felt a push back; a tug, actually, urging me to get down and follow.
So I did, even as I noticed a slight pain in my right side.
This was the beginning of my transformation.
No, I didn’t instantly become a better person.
And that slight pain?
It wasn’t miraculously healed.
Like a lot of things in life, it had to get worse before things got better.
Eventually, the pain was so bad I could barely walk.
That’s right.
This solder and boxer and tough guy…. was on his last legs because of Avascular Necrosis.
Also called osteonecrosis, it can lead to tiny breaks in the bone and the bone’s eventual collapse.
And I got it in both hips.
Fast forward a year and two hip replacements later.
I used to pride myself on being physically righteous.
Now, I was addicted to meds, drinking, tired all the time, and depressed.
That’s how the gun ended up in my mouth.
Sitting on the edge of the bed, on the edge of death.
No sleep. Unimaginable pain. No other option.
Until another angel appeared — this time, my wife, begging me not to do it.
So how does someone like me go from there to doing CrossFit at ITF?
Seems like a giant leap.
But all these events eventually led me back to my first passion; training.
I couldn’t perform the exercises like I used to, but I could still teach others.
And that’s where God stepped in again and pushed me, quite literally to Iron Tribe Fitness.
I was passing by and looked in and saw the rings hanging from the ceiling.
I saw the kettle bells and bumper plates; it looked like home.
And I used to train with Forrest.
First, when he was in high school and then later when he owned Fitness Together.
So on February 15th I signed up, without hesitation.
And while my fake hips don’t always allow me to do the exercises as prescribed, I simply find ways to compensate.
When other guys run 400 meters, I row.
When they are doing squat cleans with a bar, I may be using kettle bells.
But regardless of the execution, I’m still doing more than I ever thought possible.
The pain is more manageable. I’m off the medication.
And I’m back to being a complete trainer, both physically and in spirit.
And it’s not just the WODs. It’s the WORDS.
The tough words I needed to hear from a trainer who wouldn’t let me use my affliction as an excuse.
The words of other athletes who have gone through their own struggles and triumphs.
And the word of God; the same God I once rejected, leading me through this fellowship.
In short, being at ITF has gotten this soldier, boxer and tough guy back on his feet.
Now I’m the one being pushed … and loving it.”
## END ##
Jimmy’s story is about transformation, on a physical and spiritual level.
While he’s been at ITF for a few months, his journey has taken years.
He used to push people away; now he pushes himself.
He was in crippling pain from age 38 to 46.
Now, he crushes his WODs.
He found himself at rock bottom. Now, he climbed his way back up, one rope ascend at a time.
He doesn’t look at an exercise and think “I can’t do that one.”
He looks at it and thinks, “how can I do it?”
He stopped being angry with everyone around him.
Instead, he embraces those who challenge him.
So, there you have case study #2.
If you’ve eve wondered if you were too out of shape, like Brian, or if your body is too beat up, like Jimmy’s, then I invite you to call me today and let’s discuss how we can help you still get in the best shape of your life.
You can call me at 874.6300.
In fitness,
Forrest Walden
————————————————————————————————————–
Case Study #3
How about the above case study featuring Jimmy Cueno?
Wasn’t that an amzing story of redemption?
And the fact that Jimmy has two total hip replacements prove anyone can do CrossFit workouts.
As additonal proof of that, in case study #4, you’ll get to know Cain Hill who has an artificial shoulder, and has overcome it and does amazing things.
Now, however, let’s get to Damaris Hamilton’s case study.
Name: Damaris Hamilton
Age: 26
Condition upon arrival: Feeling Weak and Unconfident
In her own words:
First of all let me start by saying that I thought I would be the last person who would be “into” working out.
With that being said, I am also the last person that my friends would think would be “into” working out.
The first week of CrossFit 101, a friend of mine drove by Iron Tribe and saw me running outside during a WOD.
First of all, she couldn’t believe that I was running and secondly she couldn’t believe that I was running in the morning!
I could barely believe it myself.
I’m now about four months in and there is no way I’m looking back.
CrossFit gets in your blood and after a while you can’t even remember what you felt like before you started.
It truly changes you.
I have never felt healthier, happier or in better shape at any point in my life.
With every WOD I get faster, stronger.
Also, when I first started I never expected to see results as fast as I have.
After doing CrossFit for only a little over a month I was asked by a complete stranger if I worked out!
It was the first time that anyone had EVER asked me that question.
I responded by saying “Why yes…yes I do.”
It totally made my night, my week even!
And now four months in, I get compliments from my friends and family all of the time.
I have to say, it feels really good and is definitely a boost to my confidence.
CrossFit is such an incredible tool for achieving high levels of fitness and the coaches at Iron Tribe are committed to seeing each and every athlete reach their fitness goals.
Every workout, I do more than I ever thought I could.
And my coaches are there every step of the way, pushing me, encouraging me.
Iron Tribe Fitness is unlike any other “gym” I’ve ever been a part of.
There is camaraderie, there is accountability.
Those two things, I feel, are essential to being successful in any part of life and fitness is no exception.
I guarantee that if you join this Tribe it will change your life for the better.
Drink the Kool-Aid…it’s delicious!
##END##
… So, are you starting to understand that you can do CrossFit workouts at Iron Tribe Fitness?
It doesn’t matter how old you are … how physically challenged you are … how unconfident you are … or how little time you have … you CAN do it!
I invite you to call me today at 874.6300, to set up a no pressure, no hassel, no obligation consulting appointment to see if Iron Tribe Fitness is for you.
Hope you hear from you soon!
In health,
Forrest Walden
————————————————————————————————————–
Case Study #4
I hope you are enjoying these case studies from average, ordinary Birmingham residents (like Damaris above) who have found a new lease on life, as well as a stronger, more able bodies.
The case study you are about to read is from Cain Hill, who travels for business, has small children at home and has had a total shoulder replacement.
Yet, he has discovered that to be the husband, father, and business owner he desires to be, he MUST take care of himself.
Let’s get right to it, shall we?
Name: Cain Hill
Age: 39
Condition upon arrival: Physical and Psychological Rut
My short time as a Paleolithic CrossFitter.
In November of 2009, I was in a physical and psychological rut.
Work, new children, and just keeping my head above water consumed my life.
Physically, I was as heavy as I have ever been and I grew more concerned every day.
My physical appearance was affecting my own sense of self worth.
I was slipping into the realm of thinking I was a father with a demanding job so my physical well-being could be put on hold.
I tried going to the gym and have kept a membership at the YMCA for years while maybe going once or twice on a monthly basis.
Frankly, I hated going to the gym and could not see any light at the end of the tunnel for me.
Luckily, I got on Facebook and ran in to an old buddy of mine from way back named Forrest Walden.
I saw the pictures of him and a group of guys looking like they were having a blast and staying in amazing shape.
I decided to send an email to Forrest.
Here is the actual first exchange we had:
Forrest,
I remember you’re associated with FT and was just on the website. Basically, I’m stuck in a rut and need to get out of it.
I need to get back in the habit of staying fit, but I’m having huge motivational problems due to the boredom of my past routines.
Run, workout, diet, it’s all the same thing over and over and I’m finding it impossible to stick with now that I have the twins. (Also,
I’m having minor self image problems now that I’m a little overweight).I’ve plateaued at 230 and want to get to 200 with some new fitness goals in mind.
I’d like to add a hobby like boxing, soccer, or something I can do to to motivate without considering it just a means to lose weight.
Make sense?
So, if I’m going to do this, I’d much rather support your business and I’ve seen your results.
Let me know when you’re available to chat.
I’d like to catch up and go over this with you if you have time.
Forrest then wrote back …
~ Caine,
Great to hear from you and congratulations on the twins!
Your timing is perfect because I am just about to open a brand new concept/gym on Central Avenue in Homewood.
It is perfect for someone like you because it is the antithesis of “the same old routine,” and won’t cost near the one on one rates because it is group fitness.
I have been experimenting and testing the CrossFit methodology for the last several years and am hands down in my best shape ever.
I even converted my garage into a CrossFit gym and it has grown to over 15 people using it and getting the best results of their lives.
I have been so convinced by my little experiment that I have decided to build this new concept entirely around the CrossFit methodology.
You can check out the temporary website at www.irontribefitness.com and register for the free report and the opening update to learn more.
Let me know if this is what you are looking for.
~
This one exchange has changed my entire outlook on life and who I can be.
In the beginning, my mind tried throwing every excuse at me to convince me I could not be a CrossFitter.
Let’s address them:
Bad Shoulder: After my senior year of Football, I went to the doctor after having chronic shoulder injuries.
Now, the thing about shoulders is after the first time is comes out of socket, each subsequent injury comes easier and easier.
By the end of my senior year, my shoulder was basically floating in muscle with no joint in place.
I went to have the shoulder “Scoped” and came out with my body wrapped like half a mummy.
I was told when the doctor went in with the scope, there was no joint left.
The only things holding my shoulder in place were muscles and stretched ligaments.
So, I was given a new shoulder and told I would have long physical therapy to get about 90% mobility and strength.
This was in 1989 and the shelf life of the new shoulder was supposed to be around 18-20 years if I remember correctly.
Long story short (Too late) I told, myself I could not do crossfit due to my shoulder.
I did not want to put too much pressure on it.
Well, I can now bench press over 300 lbs, do 20 pullups (And rising), Dips and muscle ups! Muscle ups for Pete’s sake!
Anyone attempting them knows the shoulders are a huge part.
So, Excuse 1, down the drain.
Time: I told myself I did not have time to devote 1 hour a day to a workout.
My job, kids, and life required all of my time and there simply was not enough hours in the day.
Well, nonsense.
I went to my calendar and blocked off 1 hour a day and treated it like any other meeting.
Once I found the world would not explode, I could not only feel better about myself, but I started enjoying my time with work and family!
I got some needed “Me” time and began to enjoy all the other things as well!
Excuse 2, up in smoke.
So, since joining Iron Tribe, I have a whole new outlook on life.
I have made new friends and joined a new family.
Not only have I made lifelong friends at ITF, but with my travels I have been able to bond with CrossFitters in San Mateo, Scottsdale, New York, and Atlanta.
I wake up everyday with a new energy and lust for life.
No longer do I feel like I’m at the end of my youth, but rather the beginning of my “Fit” years!
I am a 39 year old man feeling like I am back to my twenties.
My clothes fit better, my chronic indigestion is gone, and I feel like I got a new lease on life.
I’ve been a crossfitter for only 6 months and cannot wait to see where I am at 1 year, 2 years, and on!
##END##
Pretty amazing huh?
Are you starting to see a trend here?
A trend that runs through every case study so far?
It’s the trend of belonging.
Belonging to a community.
Belonging to a group of friends who care for you, and who pull for your sucess.
That’s Iron Tribe Fitness.
And you are welcome here.
All you have to do is give me a call at 874.6300, and we’ll schedule a time for you to come by an see the facility.
There is no obligation or pressure to join either.
I just want you to find a place where you feel like you can fit in.
If you’d like to fit in here at Iron Tribe Fitness, I hope to hear from you today,
In health,
Forrest Walden
————————————————————————————————————–
Case Study #5
Name: Karen Florence
Age: 25
Condition upon arrival: Emotionally Grieving and Physically Stagnant
If there is one thing my Mom taught me it is … “Life’s short, put on your party pants!”
I have always been somewhat of a stressor, but my mom always knew how to put me in my place and make me see the importance of ‘time.’
When I was ever freaking out and on edge because, my lawn needed cutting, my house needed cleaning, errands needed to be ran, and only weekends to handle them (culture shock into the adult world) she would always tell me “Karen, you can’t buy time – don’t worry, if a problem arises we will deal with it then.
You are not promised tomorrow, no need in worrying about it today.”
This would always settle me; I’d call a yard man, and go get a manicure!
All this said – my Mom passed away suddenly two years ago this month.
My peaceful world came crashing down in a matter of a phone call. She was my guidance and safety net in life.
What was I supposed to do now…
Well, after the initial 6 months+ of sheer shock and getting through the holidays and such, I just kind of put myself on a shelf.
I sat there and got ‘dusty’ in a sense.
All of the stress I thought I had in life before became even more magnified – with no one seemingly in my corner anymore.
I became stagnant and gave into the idea that this was all that life was, and I better get used to it.
After a random series of events and armed with the advice that my mother had always given me – I ended up being introduced to Luan, and he accepted me somewhat into his world and under his wing.
His encouragement and belief in me gave me the beginning of a new lease on life.
I finally felt like it was time to get my feet wet in this world.
CrossFit facilitated all of this – if you can make it through some of these grueling WOD’s you feel empowered and so proud of yourself, because you did it, no one else did it for you!
People may cheer you on and encourage you, but in the end it is your strength and your will power that pushed you through!
It’s amazingly liberating.
Naturally when Iron Tribe opened I was already sold on the concept!
I just never knew that Iron Tribe would change my entire lease on life!
Not only do I feel better physically but it has given me more confidence in life to just LIVE!
I cannot even begin to describe the camaraderie I have experienced at Iron Tribe.
Everyone believes in you, and everyone has their own struggles they are working through.
I love walking in and everyone being genuinely excited to see me and I am just as excited to see them!
For the first time in my life – the gym is something I look forward to, it has become my ‘recharge’ to take on a new day.
I leave with real accomplishments each day, and a sense of someone always in my corner.
I feel I am finally understanding the lesson, ‘life’s short, put on your party pants’- You just have to dive in, give life a try, and hope for the best … it will surprise you.
I promise!
##END##
Ever hear the phrase, “Motion equals emotion?”
It’s no wonder that people who are fighting emotional challenges graviate toward Iron Tribe Fitness.
You know why?
It’s because of out supportive CrossFit community.
We help people rebuild lives by getting them to push their bodies hard enough to change their mental makeup.
If you haven’t felt like yourself lately, or just wish you were in better physical shape, then I invite you to call me at 874.6300 today.
I can promise you that you’ll not regret getting your body back into great shape.
In health,
Forrest Walden
————————————————————————————————————–
Case Study #6
I know, I know … these case studies are like the energizer bunny … they just keep going and going and going …
But don’t blame me … blame the excited Iron Tribe Fitness athletes (members) who are so excited that they send me their stories of transformation!
I mean, when was the last time you wanted to write a glowing testimony to a “fitness facility?”
Here’s a challenge for you: Do a quick google search of Gold’s Gym, the YMCA, or any other gym of your choice … and look for any testimonies on their websites.
Or, if you’d rather, I can save you the time and tell you want you’ll find … nothing in most cases, and very few if any at all in other cases.
In contrast, Iron Tribe Fitness is flooded with new testimonies all the time!
Ask yourself: Why are these people so excited to share their stories? What is going on over there at Iron Tribe Fitness?
I believe it’s because they are truly having life transformations!
Here’s yet another case study of an individual who has experienced a major shift in his life.
Jim Cavale was easily satisfied in his life … until he realized what he was missing.
I hope you enjoy his true story:
Name: Jim Cavale
Age: 28
Condition Upon Arrival: Too Easily Satisfied
For as long as I can remember, I was taught that life isn’t just a task-oriented journey of achieving goals and objectives on a checklist, but more so, it’s about living for a purpose.
That is, something that can never be fully achieved and translates into you who you really are as a human being.
But for whatever reason, this never translated into my experience of fitness, until the day I joined the Tribe at Iron Tribe Fitness!
As a young athlete, I excelled on both the basketball court and baseball diamond as an All-State performer at Christian Brother’s Academy in Syracuse, New York.
But even then, no matter how hard I worked in the weight room, I never really experienced congruent results aesthetically or performance-wise.
I was a skinny, 160 pound late bloomer and convinced that things would turn in the right direction for me in college.
Once I made the 1,000 mile trek to Alabama on a baseball scholarship to play baseball at the University of Montevallo, I began experiencing some rewarding gains in muscle mass.
At 208 pounds, I was seeing the ball fly off my bat at further distances than ever before but my speed, flexibility and agility was slowly declining.
Ultimately, I ended up with injuries that would eventually end my college baseball career.
Baseball was everything to me. Heck, it’s the reason I’m in Alabama and even met my wife.
When it was gone, my desire for fitness and motivation to work hard was not the same.
Only two years ago, I got up to 215 pounds and my bodyfat was over 20%.
Still playing lots of basketball and “working out” in the gym, I was blind. I really believed I was still active and fit enough to not address these red flags.
Then my good friend Matt Crump came over to my house to watch a football game last fall.
He told me about Luan Nguyen and the CrossFit culture.
He even told me about a benchmark workout called Cindy that he did 17 rounds of his first time, and challenged me to top him.
Down to 205 lbs and just under 20% bodyfat at this time, my response to Matt was typical and egoistical; something that you have to check at the door in CrossFit.
“Matt I run to the Mountain Brook YMCA from my house in Homewood 3 or 4 days a week, then I workout and run back home.
I’ll beat you at this Cindy workout doing pullups, pushups and squats, with no weight!”
The next day, I go to Luan and introduce myself.
He explains CrossFit and invites me back to do my first “Workout of the Day” (WOD).
Two days later, I laid on the floor gasping for air after less than 12 rounds of Cindy–not even close to Matt Crump!
From that point last fall, I was sold.
I checked my ego at the door and slowly but surely, with Luan’s amazing tutelage, I adopted that never satisfied attitude that I’d like to think I have in the other areas of my life.
That’s what is so great about CrossFit at Iron Tribe Fitness … You can apply it to every part of your life and vice versa.
It’s a lifestyle that breeds values and discipline.
Two things that I think we can all agree are missing from our society.
Today [ten months into my CrossFit experience], I see progress aesthetically at 188 pounds and 12% bodyfat.
I see progress performance-wise with “Personal Record’s” (PR’s) on a regular basis [my Cindy score is over 20 now].
But most importantly, I feel great and my life is in more order than ever before.
If you mess around, you might get the itch that I wake up with every morning and become a CrossFit head at Iron Tribe Fitness!
If you do, it will pick up your life and turn it upside down… Beware!
## End ##
… So have you ever felt like you’ve allowed your life to become too easily satisfied?
It’s so easy to do.
But let me assure you … comfort in life is often times over rated.
Sometimes, we just need a push in the right direction to get our lives back on a growth track.
If you find that is true in your life, you belong in the Iron Tribe community.
I hope to hear from you soon!
Forrest Walden
205.874.6300
————————————————————————————————————–
Case Study #7
Ever get bored with your workouts?
Happens all the time.
Here’s what I know for a fact: You can’t bore someone into the best shape of their lives!
Can’t happen. Impossible.
To get someone into fantastic shape requires combination of workout variety, fun and intensity.
Skip the variety and you get boredom.
Have boring workouts that are no fun, and you lose motivation.
Just going through the motions without proper intensity, and you get little to no results for your time.
This is where Corinne Smith was when she finally decided to call me here at Iron Tribe Fitness.
I know you’ll enjoy her candid honesty.
Here she is in her own words:
Name: Corinne Smith
Age: 26
Condition upon arrival: De-motivated from the same body pump and running routine I’ve had since college.
In her own words:
“My best friend from Atlanta came to visit me during the winter and looked amazing!
I asked what she had been up to and she told be about CrossFit.
I scoured the internet for CrossFit’s in Birmingham and stumbled across Iron Tribe Fitness.
I started to notice on my daily commute to work it seemed to stare me down as I drove past.
I was SUPER intimated by not only CrossFit, but also Iron Tribe.
Seeing all those people running down the side of the road carrying things … I just knew I couldn’t do it.
I mean I could run a couple of miles and complete an hour body pump class, but those workouts looked serious!
My friend called me everyday to see if I had called Iron Tribe, and everyday I said I would do it tomorrow (while driving by this scary place).
Let me just tell you now, I have one busy schedule.
I am constantly traveling due to the freedom of my 7 on 7 off schedule (and the millions of weddings I am in) and during my work weeks, I hardly have time to run an errand.
An easy excuse is always “I don’t have enough time.”
Since joining Iron Tribe four months ago, there is one thing that I make time for and it is doing my CrossFit workouts at Iron Tribe Fitness!
Am I still intimated by it?
Of course!
Every night, I read the WOD and fret over it, but every morning I go to Iron Tribe I stare that WOD in the face and dominate it (well, most of the time).
I am sold on this place.
Before joining, I could hardly get out of bed to go to a body pump class, a spinning class, or on a run.
Now I wake up excited to see what my body can do.
When asked by my co-workers or family “have you lost weight”, I love talking about Iron Tribe.
I try to sell it to everyone I know.
But it is a hard sell.
The tired excuses of “There is no way I can do that” or “I don’t have enough time” always come up.
Look: If you can mow your lawn, you can do it.
Actually, I can start my own lawn mower now.
No need for an electric starter with these guns!
The intimidation fuels the motivation.
And you also have the most amazing support of all your fellow tribe members as well as the friendliest trainers on the planet.
(I didn’t even mention what it does to your body and your self-confidence.)
You have to make time for it.
It’s your body, your life.
There are no excuses that should be more important than your health.
None.”
## END ##
How about that for honesty?
Corinne has a great habit … she tells herself the truth.
Have you found yourself de-motivated and bored with your workouts?
Have you stopped working out altogether because of boredom?
If so, you are not alone.
Let’s do something about it, shall we?
We’ll do it together.
Give me a call, right now, won’t you?
I hope so,
Forrest Walden
205.874.6300
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Case Study #9
Here we go again with yet another life transforming case study you are sure to enjoy.
Sometimes, the greatest gift is a friend who directs you toward a better path.
And oftentimes, your best friendships develop out of thin air.
That was the case of airline polite, Bebo Fitzpatrick.
Let’s jump right in:
Case Study #9
Name: Bebo Fitzpatrick
Age: 38
Condition Upon Arrival: Complete Basket Case and Near Rock Bottom
In his own words:
“Ever since the 5th grade through adulthood I have struggled with excess body fat and my appearance.
It started when I was about 11 years old or so and has haunted me ever since.
I was extremely pudgy all the way through high school and to say the teasing and torment was tough to deal with in my early years is an understatement.
Needless to say children can be very cruel at times and I was not spared their wrath.
During the summer before my Senior year of High School I went on a 30 day hike through the Wind River Range in Wyoming with National Outdoor Leadership School.
Luckily, the 30 days in the Wilderness did my body some good.
I lost a great deal of weight and was determined to keep it off. (Which I did successfully)
Problem is the fad diet at the time which I adopted was a very high carb, low fat and low calorie diet.
I suffered for years with being incredibly hungry and tired all the time but with the new found attention I was receiving from the opposite sex I decided to just go around hungry.
I guess when you are 17 the power of interest from girls is more powerful than the need for food.
I graduated from High School weighing a mere 137 lbs. (I was and am 5’ 11”)
Fast forward to my later years in college and that was the beginning of my yo-yo dieting that I have suffered under until I learned about Crossfit and the Paleo Lifestyle.
From about my 5th year of college until I sat down with Forrest at ITF in March of this year I would balloon up to the 220+ lb range only to go on a crash diet and drop back down to 175 lbs or so.
My absolute low point was when I discovered I weighed over 235 lbs.
Another problem is the fact that in my career the health concerns that are associated with obesity and carrying around extra body fat can not only be a vanity problem, they can also end your career.
Since I am a Professional Airline Pilot I am required by the FAA to undergo 2 physicals a year.
It was at one physical a few years ago that I discovered that my blood pressure was elevated.
It wasn’t enough to require me to take medication or ground me however it was enough to get my attention and scare me to death.
The FAA takes any sort of heart condition very seriously.
I was going to need to do something and fast.
SO, it was back to another crash diet, lose all the weight only to balloon back up again. Rinse and repeat.
Fast forward to Spring of 2009 where thankfully my little boy Will was on the same T-ball team as Jackson Ogletree whose father and ITF Firebreather Stephen Ogletree was the coach.
Luckily for me, Cindy and my wife Kristin hit it off and became very close friends which meant that my family spent a lot of time with the Ogletrees.
It was during long conversations with Stephen that I learned of Crossfit and was very intrigued.
ITF was not open at this time so I decided to go to another Crossfit location in the Birmingham area.
However, I quickly quit due to scheduling issues and me not fully believing in the Crossift methodology.
Then in March of this year I received a phone call from Forrest.
From conversations with Stephen I knew he was in the process of opening Iron Tribe Fitness.
Being a Fraternity Brother of Forrest I also knew that he had dedicated his life to fitness so if he believed in it I would give it another try.
I still came to ITF skeptical of Crossfit and Paleo but entering with an open mind.
The first weeks were very tough.
I continued to eat like crap but I managed to show up and limp through the WOD’s.
I then however had some issues arise that forced me to skip about 2 weeks of coming in and working out.
It was then that I received a phone call from Shyla asking me where I was and why wasn’t I showing up and working out with the tribe.
It was at that point that something in my brain snapped.
I then decided that doing this at 50% was not an option.
If I was going to get serious about my health and my obesity problem I was going to have to hit this with 110% intensity.
I immersed myself in all things Crossfit and Paleo.
I wanted to learn everything I could about both disciplines.
Very soon thereafter I started seeing results.
At the time I had been too embarrassed to weigh myself so I just avoided the scales.
However, once my clothes started feeling a little looser I decided to take the plunge.
First weigh in = 222 lbs. (That alone meant I had been well over 230 a few weeks prior)
A few weeks later I hit the scales again = 212, then again = 201, and again 190.
I also had to go out on multiple shopping sprees.
During the last few years I fluctuated between a 38” and 40” inch waist line.
However after getting immersed with Crossfit and Paleo I have seen my Airline Uniform Pants go from 40” at its highest down to a 34” inch waistline. (A size I have not been able to wear since my college days.)
However the most remarkable result of me coming to ITF has been my mood and my newfound enjoyment of life in general.
Before ITF, Crossfit and Paleo I can honestly say that my life and day to day activities had become nothing but drudgery.
I just wasn’t very happy with anything.
Now, I am 180 degrees in the opposite direction.
I wake up everyday excited and enthusiastic about all the aspects of my life that I used to take for granted.
I can honestly say that without ITF, the Trainers, and my fellow athletes that I would still be wallowing in self pity with a body and attitude to show for it.
I am usually the slowest, lifting the lightest weight and scaling the most however I am having the time of my life.
I truly thank God for becoming apart of the Iron Tribe Fitness family and consider it one of the many great blessings in my life.
## END ##
So far you’ve heard from 9 different individuals who’ve taken the time to write to me and let me (and you) know how much Iron Tribe Fitness has come to mean to them.
Are you ready?
What are you waiting for?
Give me a call today, won’t you?
Forrest Walden
205.874.6300
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Case Study #10
Our next case study brings up such a wonderful point.
At the tender age of 22, and as a student at UAB and working a part time job, Rachel had to look at her budget and determine the value of being a member of the Tribe.
She could have gone to other gyms and paid less.
So why did Rachel decide to join Iron Tribe Fitness?
Let’s find out …
Name: Rachel Tarver
Age: 22
Condition upon arrival: Unmotivated and physically uneducated
My previous work out routine consisted of running on the Treadmill/Elliptical and the occasional spin class at the standard globo-gym.
This routine was by no means strict or consistent. Branching out to weights/lifting wasn’t really an option in my mind, mainly because I had no idea what to do and would probably hurt myself or others.
Also, I just felt weird and out of place going into the weight lifting room with all the guys hanging around.
I thought I would make a fool out of myself, so I just decided that wasn’t something for me.
As far as eating habits go, I have always been a fairly healthy eater… with a bad sweet tooth.
I heard about CrossFit from a few friends of mine over at CrossFit Birmingham, but never paid it much attention because I thought ‘oh that’s a guy thing.
I don’t want to look all ripped and manly.’ Then a good friend of mine and fellow Iron Tribe member, Corinne Smith, told me about a new CrossFit gym in town Iron Tribe Fitness.
She told me I should check it out and promised I wouldn’t turn into a beastly man.
Once I was assured of the non-beastly results, I called and spoke with Forest.
He was so helpful and seriously talked to me for a solid ten minutes on the phone about Iron Tribe Fitness.
Obviously, if he would take that much time to talk to a complete stranger about ITF it must be something worth my while.
After checking out the ITF gym I was surprisingly not intimidated. There was not a single piece of large machinery in sight that required instructions and could potentially crush me, I was ready to see what this was all about.
I was confident after seeing the non-intimidating atmosphere and signed up on the spot!
Now, let me give you a little personal information: I am currently a student at UAB working on my bachelors degree and I also work part time as a pharmacy tech at UAB hospital.
Obviously, neither of these activities generate a tremendous amount of money or gives me a lot of spare time during my day-to-day life.
Honestly, I can not think of a better way, not only to spend my time, but also my money.
Instead of doing some useless activity or getting some extra sleep I spend my spare time working out at ITF.
Rather than spending my money on weekly partying or other frivolous things, I spend it a little more responsibly on my ITF membership.
Also, I have not only gained a beyond great fitness regime, but a support system of people that hold me accountable to constantly living a healthy lifestyle and continuing to better myself each day!
So you can see the benefits greatly outweigh the time and cost.
The wealth of compliments I have gotten from friends, family and coworkers are such a reinforcement to stay committed.
Everyone always wants to know what I have been doing and they are pretty astonished when I explain what CrossFit is and that I love it!
I suppose they never thought I would become such an avid athlete. My sister says I’m like a walking commercial for CrossFit haha!
Seriously though, I love to tell people all about it all the time.
CrossFit has made such a distinct and positive difference in my life, I just want to share my new found fitness program with everyone!
ITF is truly a completely different spin on working out.
I mean, where else can you find a gym that is so devoted to each member’s fitness that it has a web-site with daily updates, recipes, tips and info (that really do come in handy), photos of everyone at the gym, and your very own, cool athlete profile?!
They are always hosting special events to improve your CrossFit experience and Paleo lifestyle.
If a question ever arises the staff is always right there to give you an answer or will go to any length to get you an answer.
Not only do I have supportive trainers, but I also have my fellow ITF athletes that are always there to cheer me on when I feel like I’m going to throw-up or die.
Obviously, this is a pretty sweet deal!
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Case Study #11
Name: Warner K. Huh
Age: 40
Condition upon Arrival: Workout hermit and no sense of accountability
In his own words:
Back in April, I clearly remember reading an ITF ad in an “About Town” magazine at the Original Pancake house (how ironic) and immediately checking out the epic yet clever free newsletter.
I immediately realized that I was the target audience and needed a major change in direction in regards to my workouts and fitness.
Self-admittedly, I was a p90x and Insanity junkie.
I had done 3 cycles of the workouts, ate per their recommendations, and even drank their highly marketable recovery drink.
Honestly, I kind of enjoyed it initially.
There was structure and diversity in the workouts, they were challenging, and I didn’t have to go to the gym to get my workout in.
I got tired of going to the ‘meat market’ after work and competing for weights and machines.
But, one thing that I did notice is that it is awfully boring to always workout by yourself and be able to rattle off every little Tony Horton and Shaun T. quip and corny line on those DVDs (scary….). Hence, the self-proclaimed workout hermit.
As a part of my mid-life crisis, I wanted to prove to myself that I can be as fit (if not fitter) than when I was 20.
Ask my wife, she will tell you all about it (as she rolls her eyes).
I immediately recognized that ITF was the ideal place to get me out of my basement and my workout rut.
There is no substitute for competition and ultimately, it is what drives us to try harder and go further. This simply does not exist with p90x.
What about proper form and technique with p90x?
Who is going to critique you? Tony?
It is likely that I have been doing these exercises with lousy from and as they say, “garbage in, garbage out.”
What about accountability?
Well, lets be honest- the fabric of accountability can only exist in a community and I quickly learned that this is what makes ITF unique and special.
You check your ego at the door and you make a commitment to yourself and others to push through a WOD and reap the benefits.
This is what I love most about ITF. In my opinion, its not necessarily about CrossFit and WODs, etc, its about the kickass community that Forrest and his staff have cultivated- it has no equal and as Luan says, it is “infectious.”
They deserve every accolade and credit in the book as far as I am concerned.
So, have I achieved my mid-life crisis goal? I am pretty close.
I initially scoffed at the Paleo Diet. Now, I cannot imagine eating any other way.
In fact, as others have pointed out, it’s almost punitive to eat otherwise (it feels like a bad hangover).
But, the numbers ultimately speak the truth. Three years ago, my total cholesterol was 233, now its 152.
With the recent Paleo challenge, my body fat percentage was 13%, now it is sub 10%.
As we all know, it’s about replicating movements in everyday life.
My back stopped hurting and aching during long 3+ hour surgeries and running to emergent events was no longer uncomfortable.
One of the best parts of ITF is what I have learned directly from Tra.
Unlike most sports, size and heft do matter but in CrossFit, we Lilliputian folk can excel at this and in fact, outperform much bigger athletes.
For those of you who have watched Tra, you know what I mean.
Its been only three months and I have already seen my deadlift increase by a third, I can bang out a series of double unders and I am almost there with my handstand pushup.
I cannot wait to see what the next three months bring.
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”Because I’m training with Iron Tribe Fitness, I get compliments everyday, like when someone punches me in the arm and says, “Dude! What’s up with you? Your solid as a rock!’ But I’m most proud of when people say, ‘What’s up saggy britches’ because people are shocked when they see that I’ve lost 30 pounds of fat, and dropped 4 paint sizes.”
-Chuck Andrews, tribe since February 2010, CrossFitter since January 2009
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I almost died the first day. After a week it was more tolerable. After four weeks, I can finish a workout, hit the shower, and meet friends out for a nice Paleo dinner. After only 4 weeks, I have tons of energy. I don’t lay around anymore. I am more upbeat about work and my personal life. I have not had a cigarette in a month because I know it will kill me on the next WOD. I feel better about myself. My diet is vastly improved thanks to the crew at the Tribe, mainly Shyla who helped me with my shopping list. >>Read More
Brian Whitehead, tribe athlete since February 2010
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Iron Tribe Fitness (and CrossFit) is a family. Everything about it brings people together to believe in, and encourage others. I have never felt so empowered in my life. ITF and CrossFit has taught me to be proud of my accomplishments and to push through the hard aspects of life. It never gets ?easier? but I become stronger everyday mentally and physically. I am thrilled to be a part of this family.
-Karen Florence, tribe athlete since Februrary 2010. CrossFitter since June 2009
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How do you explain what graduating The 101 is like? How do you really try to get the point across that you have added the ability to never quit, no matter what? Yes I thought I was a never quitter but my first 101 WOD gave me the opportunity to reevaluate that part of myself. I was knocked down and knocked down hard. As I lay there the WOD asked me if I were going to get back up. I have answered that question by graduating 101 and did so violently shaving 3 minutes 38 seconds off of my original baseline time. >> Read More
-Joel Morton, tribe athlete since February 2010
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At 55 years of age and dragging a ball and chain known as Rheumatoid Arthritis through life, my initial goal was to make it out of CrossFit 101 without a a three-day hospital stay. But somewhere around WOD four or five, my body told me, “Don’t worry, we’re going to make it.” And today, twelve WODs later, we did. I graduated. One word. Wow. In four short weeks (they flew by, really) I was able to achieve much more than I had ever been able to in the “big box gym” in twice that long. My core is stronger, much stronger. Abs, glutes, chest, back you name it. Then there’s the arms, legs and on and on. What a huge difference. >> Read More
Richard Cruitt, tribe since February 2010
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“Family, friends and co-workers go nuts over my results! I get tons of that, but one of my favorite moments is when I see EVERYONE else in the Tribe get better! Nobody in this community goes at this half-heartedly!”
-Lee Patterson, tribe athlete since February 2010, CrossFitter since September 2008
