The Wag

Western Avenue Boxing Gym Feb Newsletter

2012-02-06T11:06:00.000-08:00

The Wag | Feburary Newsletter

“We build people up”

Western Avenue Boxing Gym

New Classes

Wing Chun Evolution

Enrique Cabrera is back to teach us Wing Chun Evolution

Evolution means being taught the short , medium and long distance. From high kicks to take downs. The rule is there is no rule. Wing chun takes place Mon , Wed at 7pm $100/month

Pre Skill Saturday Club

Saturday 9am-9.45am

3-6 year olds

$45/month $10 / class First Class Free

Please call in advance 405.532.3204

Maternity Leave for Coach Beck / Coach Billy Smith Stepping in

As of Mon feb 6^th Coach Beck will be stepping away from the mitts and handing them over to

the wonderful Coach Billy Smith

Billy is Coach Becks and Coach travis' Trainer , he has over 35 years experience as a Coach and a cut man taking his Student to prestigious events such as Golden Gloves , Europrean Title Fights and World Title Fights . He has worked corners for boxers all over the world including Europe and China . This is a fantastic opportunity for our students , so listen closely when Coach Smith gives you advice! Coach Beck hasn't completley left classes she will still be there to offer advice , motivate and torture. She will also be keeping The Coaches in line!!

St Valentines Day Massacre Sparring

With valentines day just around the corner we have been putting our heads together to come up with a special day package just for you and your significant other.
You probably know that western avenue gym holds regular sparring classes but we've made a special Valentines Day Sparring Class .
You and your partner will meet face to face to slug it out in the ring!
Each person will be given their own corner man/woman
Either Rebecca or Travis Hoffman.
As we can both attest Sparring is a great way to share something very intimate and powerful , it's a experience that will make for a unique valentines day you will never forget.
We will provide you with all the saftey and boxing equiptment you need , but feel free to get creativly dressed up!

To give you the best , most unique Valentines Day ever we can only have 5 couples .
So you will need to register in advance
This will make for a close , intimate , way to Strengthen Your Relationship!

The 5 couple class will be held Valentines Day
Tuesday 14th February at 6:00pm – 7:00pm

Here’s how to register…
Just call us at 405.532.3204 and let us know that you want in on the Valentines Day Massacre and we will get you all signed up and ready for Tuesday 14th
The class will take place Tuesday 14th | 6:00pm
at Western Avenue Boxing Gym 4416 N Western Avenue , Okc , Ok.

Winter Schedule

Mon/Wed/Fri

7:15am Traditional Boxers Workout

12:00pm Traditional Boxers Workout

4:30pm Traditional Boxers Workout

5:30pm Muay Thai

6:00pm Traditional Boxers Workout

7:00pm Wing Chun Kung Fu Evolution (mon @ wed)

Tues/Thurs

4:00pm Kids self defense

4:00pm Kids Boxing

5:00pm Technical Boxing Sparring Class

Community

Last month a portion of your gym dues went toward a $200 dontation

for Oklahomas Lost and Exploited children

Thank You!

http://www.missingkids.com/missingkids/servlet/PubCaseSearchServlet?act=usMapSearch&missState=OK&searchLang=en_US

Community Events

Feb 25th

Del City High School is holding a 5k run and a 1 mile fun run

proceeds benefit Oklahoma Childrens Cancer Assosiation

fun run is at 8.30am

5k is at 9am

Feb 25^th

Swine week walk benefitting Oklahoma Project Women

at Festival Market Place

Registration starts at 8am Walk startsat 8:30am

$20 for walk and t.shirt

www.swineweek.org

2011-09-19T08:26:00.000-07:00

The Wag | October Newsletter

“We build people up”

Western Avenue Boxing Gym

It has been a crazy couple of months! Travis and i got married and we have a baby on the way!

We are very fortunate to have two new coaches here at the gym

Enrique Cabrera

Teaching us Wing Chun Evolution

Evolution means being taught the short , medium and long distance. From high kicks to take downs. The rule is there is no rule. Wing chun takes place Mon , Wed at 7pm and sat at 10am.

And

Trae Sargent

teaching our sparring class alongside Travis Hoffman

Tues and Thurs 5pm -6pm

We are very happy and blesses to have them with us.

Fight Results

A huge congratulations goes out to Carson Jones for his tremendous win against Said Ouali . Carson was fighting on the Mayweather / Ortiz Undercard . You can read the round by round results here

Our very own coach billy smith is currently in california , training heavyweight ty ortiz for his next big fight

we miss you billy!!

Autumn Schedule

Mon/Wed/Fri

7:15am Traditional Boxers Workout

10:00am AB Lab

12:00pm Traditional Boxers Workout

4:30pm Traditional Boxers Workout

5:30pm Muay Thai

6:00pm Traditional Boxers Workout

7:00pm Wing Chun Kung Fu Evolution (mon @ wed)

Tues/Thurs

8:30am Muay Thai (please call in advance)

4:00pm Kids self defense

4:00pm Kids Boxing

5:00pm Technical Boxing Sparring Class

Sat

10:00am Wing Chun Kung Fu Evolution

Goals for the month

we challenge you to

Consume at least 8 cups of water per day. Eat 2 fruits or veggies each day Write in a journal 3 times per week Walk/Run 6-8 Miles per Week Stretch for 5 minutes each day Go to the gym 3 times each week

The Wag

2011-06-28T12:38:00.000-07:00

The Wag | July Newsletter

The Wag

“We build people up”

Western Avenue Boxing Gym

Western Avenue Boxing Gym are now carrying IGY Recovery Proteins and flex http://www.therecoveryprotein.com/igy.php

Fight Results

June was looking like a good month with Pro Boxers and Amateur boxers from Western Avenue Boxing Gym having bouts lined up

However things didn't workout quite that way.

CatBox Catastrophe

The fights June 17th were doomed from the start

at the official weigh ins only 8 boxers were present. That made for 4 fights as opposed to the expected 7 fights.

Rebecca Millers opponent weighed in 20lbs over expected weight.

Leaving a 6 weight class division between her and her opponent.

Needless to say her fight didn't get the green light.

That left only 3 fights.

Ron Aubrey and Noah Zuhdi both big name crowd please rs , decided not to fight on that card.

Someone had to take up the slack so that the fights could go ahead or they'd have to refund the money, there would be no show.

so all eyes were on Travis to save the show.

Travis' original opponent had pulled out due to Poison Ivy. After a mad rush to find a suitable opponent they decide to

bait Travis in to an unfair match up Two Hours before the fights were supposed to happen.

Travis ended up Fighting a Heavyweight , two weight categories above Travis.

The Guy was way above the cut off weight Travis was told, weighing easily 30lbs

above him.

Travis and his coaches didn't get a look at his opponent till he was actually in the ring seconds before the fight bell rang.

The first time he heard his opponents weight was when they announced the fighters in the ring. Not only that but falsely announced Travis' weight as 200lbs.

Anyone who knows Travis knows he isn't going to back out of a fight , Catbox knew it and they used it against him.

Catbox, disappointed and upset doesn't come close enough to describe my thoughts.

Amateurs Shows Being run Immaturely

Steve , Solo and Ryan headed on out to tallequah June 18th to compete , when they got to the place they found out it had to be changed to

a Sparring Match , due to the fact they didn't have a fight doctor.

The guys still got to get some good sparring in and make the most of their time , but i know it had to be disheartening.

Hang In there guys the winds of change are coming , we have some big plans in the works.

Watch this space for more details

The 6pm Traditional Boxers workout was treated to a visit from

Legendary Boxer Sean O Grady Mon 27th of June it was an honor to have him here.

He promises to be by more often! We look forward to it.

New Summer Schedule

Mon/Wed/Fri

7:15am Traditional Boxers Workout

10:00am AB Lab

12:00pm Traditional Boxers Workout

4:30pm Traditional Boxers Workout

5:30pm Muay Thai

6:00pm Traditional Boxers Workout

Tues/Thurs

4:00pm Kids MMA/Systema

4:00pm Kids Boxing

5:00pm Technical Boxing Sparring Class

******Kids Boxing Camp******

5th - 19th July | $100

Monday thru Friday | 9:30am to 11am

Our two week kids package is designed to help teach kids vital skills including self-regulation ,

self efficacy and self esteem in children and young adults.

Kids Camp will give you

* Strength and Conditioning

* Balance and Coordination

* Self Respect and Self Esteem

* Offensive and Defensive Skills

Call 405.532.3204 for more info

Workout of the month

Focusing on Stretches

Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel.

For detailed instructions and larger photos, click on the name of each stretch.

Please note that while some of these stretches depict various body positions,

you can perform these upper body stretches while sitting in a chair.

1.Neck Stretch

Sit or stand with shoulders relaxed, back straight.

Bring your left ear down toward your left shoulder and hold.

Roll your head down toward the ground and bring your chin to your chest.

Hold and finally, roll your head to the right and bring that ear to your right shoulder.

Inhale and exhale in a slow and controlled manner.

2.Chest Stretch

Stand tall or sit upright. Interlace your fingers behind your back and straighten you arms.

With arms straight, lift arms up behind you while keeping your back straight and your shoulders down.

Keep the shoulders relaxed away from the ears.

3.Standing Triceps Stretch

Place your left elbow in your right hand. Reach your left arm overhead,

placing palm on the center of your back and supporting the elbow in your right hand.

Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.

4.Shoulder Stretch

Bring your left arm across your chest, holding it below the elbow with your opposite.

Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

5.Wrist and Biceps Stretch

Extend left arm in front of you, palm facing outward and fingertips pointing downward.

Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow.

Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

6.Wrist and Forearm Stretch

Extend left arm in front of you, palm facing outward and fingertips pointing upward.

Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder.

Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

7.Torso Stretch

Clasp hands together and slowly raise them above your head toward the ceiling.

Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while letting out your breath.

8.Hamstring Stretch

Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight.

Keeping back straight and abs engaged, bend the right knee as if sitting back, while supporting yourself with both hands on your thighs.

Repeat on opposite side.

9.Quad Stretch

Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand,

keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side.

10.Inner thigh stretch

Stand tall with back straight, feet wider than the hips, toes turned out, abs engaged and arms at your sides.

Slowly bend the knees, squatting straight down, hands supported on your thighs, until you feel a stretch through the inner thighs.

cool down

2011-05-12T07:32:00.000-07:00

The Wag | May Newsletter

“We build people up”

Western Avenue Boxing Gym

Fight Results

Western avenue gym members fought sat 29th April

Solo won his first amateur fight

Steve was robbed of a deserved win , he sustained injury from an illegal blow to the bag of his head

Ryan’s fight was dropped at the last min due to his opponent failing to make weight.

we applaud all three of them for their hard work , talent and dedication, we know bright futures await all of them and are honored and proud to have them representing western avenue boxing gym.

Class openings available

Traditional Boxers Workout class has new days and times!!!! We now offer traditional boxing at 7.15am Tuesdays and Thursdays

You can also come to class 8:15am , 4:30pm , 5:30pm and 6:30pm on Monday , Wednesday and Fridays.

New Muay Thai classes have begun

Mon , Wed and Fri at 5:30pm

class contains Traditional Muay Thai training and conditioning...don't forget to bring mouth piece and cup!

How to develop successful weight loss management

We advise you to change your food consumption from 3 meals daily to 5 to 6 small meals daily.

Out of your total meal plan you want 15% of your food source calories to come from healthy fats,

25% to come from proteins and 60 percent to come from carbohydrates.

You want to consume your meals every two to three hours.

You want to include an exercise program that will involve a minimum of at least 4 hours a week.

******We strongly suggest taking our Traditional Boxers Workout , it is now available 5 days a week.

Not only is it a tough anaerobic and aerobic workout it Provides a strength conditioning program within your boxing program. It is common for our students to report losing between 8-25lbs in 2 months ,

that they are feeling stronger and to see improved performance in other sports and activities such as running.********

Make sure you are taking a good multivitamin.

Significantly reduce your junk food intake.

Experts advise that you chose one day a week to eat anything you want.

Since Strict dieting will cause the student to binge later in their training.

Drink plenty of water.

If you are adding muscle, weight gain shakes are a good supplement.

Reduce TV time and replace it with a low impact physical activity such as walking , playing with your kids, etc.

Organize your families to participate together in physical activities.

Workout of the month

AB Workout

2 min stretch

3 min shadowbox

3 min jump rope

1 min bicycles

1 min side plank (30 sec each side)

1 min torso twist med ball

1 min flutter kick thing

2 min upper ab crunch #1

2 min lower ab crunch #2

1 min rocky sit up

1 min reg plank

30 sec swimming

30 sec superman

cool down

Gloves and equipment for sale at the gym

UFC 16oz (red) $25
Adidas 6oz (Blue and Gold) $20
Adidas Bag Gloves (Black and White) $20
Athletic Cup $5
Shock Doctor Mouthpiece No Boiling Required $10
Adidas junior mouthpiece $4
Century Hand wraps (red) $7

Summer Camps

Fight Camp | 1st - 15th June $199

Mon thru Fri | 9:30am – 11am

Our 2 Week Fighting Package is designed to teach you all the moves , techniques and conditioning you'll need to spar.

****At the end of two weeks you will have graduation sparring****

stretching , warm up exercises and shadow boxing
Heavy , Double End and Upper Cut Bags
Hand Pads , Offensive and Defensive Drills , Controlled Sparring

Call Beck: 405.532.3204

Fitness Camp | 20th June - 4th July $199

Mon thru Fri | 9.30am – 11am

Our 2 Week Fitness Package is designed to change you on the outside and the inside!

Fitness camp will give you

The ultimate workout including stretching , warm up exercises ,shadow boxing , hand pads ,bag work, jump rope , calisthenics , body weight training , intervals and plyo
Confidence
Stress Relief

Call Beck 405.532.3204 for more information

Kids Camp | 5th July - 19th July $199

Mon thru Fri | 9.30am – 11am

Our 2 Week Fitness Package is designed to help teach kids vital skills including self-regulation , self-efficacy and self-esteem in children and young adults.

Kids camp will teach you strength and conditioning , balance and coordination, self respect and self esteem , offensive and defensive skills.

Call Beck 405.532.3204 for more information

Self Defense Camp | 25th July - 8th August $199

Mon thru Fri | 9.30am – 11am

Our 2 Week Introduction to Self Defense package is designed to give you a base foundation and introduction to self defense. Using elements of Krav Maga , Systema and Boxing. Due to the nature of this camp it is limited to 10 participants so call in advance to reserve a spot.

*** Are you Prepared To Defend Yourself?*** Call Travis 405.204.4378 for more information

Gym Renovation

The boxing gym is moving upstairs, We are having a room built for it behind our current mat room! Cory is kicking ass and working fast!

****We highly recommend Cory Ellison for any construction work you need.

you can contact him 405.476.9992****

Further repairs, painting and renovations coming soon!!

The Wag

2011-03-25T13:51:00.000-07:00

The Wag

“We build people up”

Western Avenue Boxing Gym

WAGS Own Travis Hoffman and Becky

Miller both won their fights on March 19th at Cox

Convention Center

Travis won by TKO over John Helm after knocking him down three times in the second round

and Rebecca won by TKO after retiring her opponent in the first round

Also congratulations to USA Oklahoma State

Lightweight

Champion Noah Zuhdi he won his fight by Ko 1.22 seconds into the first round.

Wag Gym Shorts are now available

for purchase at the gym $35

New Class Days/Times

Traditional Boxers Workout class has been added to and it is now being held every tuesday and

thursday at 7:15am ,

as well as the usual 8:15am , 4:30pm , 5:30pm and 6:30pm class times on Monday , Wednesday and Thursday.

Nick is back from Thailand! New Muay Thai classes have begun

Mon and wed at 5:30pm

class contains conditioning and basic Muay Thai training...dont forget to bring mouth piece and cup

The Wag | March Newsletter

2011-02-15T09:19:00.000-08:00

The Wag

“We build people up”

Western Avenue Boxing Gym

WAGS OwnTravis Hoffman and Becky

Miller will be fighting March 19th at Cox

Convention Center

Also fighting are

USA OKLAHOMA STATE LIGHTWEIGHT CHAMPION NOAH ZUHDI ,ONE OF THE MOST HIGHLY REGARDED FIGHTERS IN THE WORLD

CRUISERWEIGHT NO. 5 RATED ERIC 'DANGER' FIELDS
RON 'THE ICEMAN' AUBREY , HEAVYWEIGHT 300 POUNDS
TRAVIS HOFFMAN , MIDDLEWEIGHT
REBECCA MILLER , 105 POUNDS
DEL RAY RAINES ), MIDDLEWEIGHT

and other exciting fighters!

Fights are at the COX Center, located in the heart of downtown Oklahoma City, just steps from Bricktown. The best boxing venue in Oklahoma!

Wag Gym Shorts are now available

for purchase at the gym $35

USA Oklahoma State

Lightweight

Champion Noah Zuhdi

to join Western Avenue

Boxing Gym

Noah is currently working with Travis

and Becky training people during our

traditional boxers workouts and

sparring classes. After his fight on

March 19th he will be starting up his

own boxing Program at Wag.

Workout of the Month :

Burn Circuit

•20 Push Ups

•5 Inside grip pull ups

•20 Diamond push ups

•20 DB Curls

•20 Reverse Lunge

•5 Inside grip pull ups

•3 Min shadow boxing

•30 Scissor Kicks

•30 Flutter Kicks

•15 V -Ups

New Classes

Concept training class is now being held every tuesday and

thursday at 8:15am , with a saturday class at 11am. Cost is $15/class

or $100/month , please ask for special rates if you are currently

taking or plan on taking other classes along with this one. *This class

is ideal for the beginner who is looking for a starting foundation but

yet is serious about learning to fight, or just looking for a greater

understanding of boxing.

For competitive boxing, conditioning and boxing based self defense.

Learn the dynamics and concepts behind boxing. Focuses on strategy

and application of techniques against a resisting opponent. Great

hands on training experience.

We cover the basics of boxing , get your defenses tuned till you're

spar ready and then increase the pace starting with light sparring and

building up as the participant is ready. This takes place a controlled

setting. Sparring is optional. If you chose to participate in the

sparring , you are required to have a mouthpiece.

Nicks Thai Red Curry
Serves 2

Ingredients
10 oz of chicken breast , sliced (precooked)
1 tbs of oil (vegetable/olive)
4oz bamboo shoots
½ cup coconut milk
3 tbs of fish sauce
1 tbs sugar
¼ cup of chicken broth
4-5 jalapeno strips
4-5 basil leaves
1 tbs red curry paste
Directions
*cook chicken with oil in a saucepan

*in a seperate pot add 1 tbs of oil with 1tbs
Red curry paste , cook for 1 min

*add 3tbs fish sauce and 1 tbs sugar to oil and red
curry paste.

*Then add ½ cup of coconut milk and cooked chicken
¼ cup of chicken broth and the bamboo shoots.

Cook until it boils

*add jalapeno strips and basil leaves

Serve with steamed rice