Monthly Archives: January 2021

CFS Workouts February 1st to February 6th

Monday’s Workout

5 Rounds

AMRAP 3

400m Run

Max Power Snatch

Rest 3 Minutes

Tuesday’s Workout

For Time

1000m Row

100 Strict Knees to Elbows

1000m Row

**Every Break in K2E 100m Suitcase Carry**

Wednesday’s Workout

Part 1

3-3-3

Thrusters

Part 2

CrossFit Open 12.5

AMRAP 7

3-6-9-12-etc

Thrusters 

Chest To Bar Pull Ups

Thursday’s Workout

10-9-8-7-6-5-4-3-2-1

DB Power Cleans

Pistol Squats

**30 Double Unders After Each Round**

Friday’s Workout

For Time

21 Overhead Squats

21 Ring Dips

800m Run

15 Overhead Squats

15 Ring Dips

400m Run

9 Overhead Squats

9 Ring Dips

200m Run

Saturday’s Workout

Part 1

Deadlift 90% x 3+ Reps

Part 2

“GI Jane”

For Time

100 Burpee Pull Ups

Transformation Thursday!

This is what happens when goals are backed up by a plan and then that plan is put into action, CONSISTENTLY!

Way to go Tati!

Tati is one of the staples in our 6pm class…She shows up 5-6 days a week and is ready to put in work each and every workout!  We have seen her go from not being able to do any strict pull ups to being able to bust and multiple big sets of pull ups! We’ve seen her improve in every area of her fitness simply because she shows up, works hard, and take her nutrition seriously!

~Coach John

Tati always comes in ready to workout! Always has a positive attitude during the entire class. She’s a great person to workout with always motivating and pushing me in workouts!  Her transformation has been amazing!

~Coach Jenn

Tati is a great member to workout with in the gym, she comes in everyday with a great attitude, and isn’t afraid to try new movements. She has improved immensely on her kipping pull ups and toes to bar!

~Coach Tasha

 

Meet Nicole!

 

 

 

 

Name? Nicole Cintron

Hometown? La Mirada
 
Age? 29
Occupation? Technical Recruiter for Career & Technical Educational at Fullerton College 
 
When did you first start CrossFitting? I started crossfitting in 2018 but only stayed with that gym for 8months. I am happy that I found CFS!
When did you first start training at CFS? I started training at CFS in October 2020.
Favorite WOD? My Favorite WOD was 1X1 Deadlift and 2,000 Meter Row. Two of my favorite things. 
Least Favorite Movements? Squat Snatch. It is all about timing and technique with snatches. 
Tell us about your sports & fitness background. I played soccer for 10 years. I played in high school and on various club teams. I also ran cross country in high school.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first WOD I do not remember the exact workout but I felt like I was going to die. lol I realized quickly how out of shape I was. I think I sat in my car for 15 mins before I took off because I was so gassed from the workout. 
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after) Before CFS I was sluggish and gained that “quarantine weight” from transitioning to working from home. Now I am physical and mentally feeling great. My body is changing. I am losing weight and regaining muscle. And I have way more energy!
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have finally made time for “ME”. Being a mom of two with a spouse who works long hours it is easy to fall in the motions of putting myself second. CFS makes me wake up everyday and look forward to my 1hr workout I get to do for me. 
Please share with us any favorite CrossFit / CFS moments. My favorite CFS moment so far is looking at the workout on ZEN and reading it was a 5k. I dreaded to attend class at 7pm, I showed up anyway. I came to realize that you are honestly capable of anything you set your mind to! I learned to never underestimate myself because I am more than I think. I proudly accomplished that 5k and I actually enjoyed running.
Any advice for people just getting started? Do not give up. It is always hard to start or to get back into shape. Consistency is key. The reward is pretty sweet to see your hard work pay off. 
What are your hobbies, interests and/or talents outside of CrossFit?I planned/coordinated events for many years and now it has become a hobby of mine I enjoy.

Weight Loss and What You Should Expect!

IMG_4920.jpg

Courtney

 

We are now through 3 weeks of our 6 week challenge and I wanted to give you guys an update on what you should be expecting by now in terms of results.

If you are down 3lbs or more you are exactly on track with where you want to be!

Why I say 3lbs is because that is 1lb per week and if we do the math on that…that is 52lbs per year and that is a ton of weight to be losing per year.

If you are losing more than that odds are that will start to slow over the coming 3 weeks (that is expected)…

DON’T LET THAT STOP YOU FROM CONTINUING DOWN THE ROAD YOU ARE GOING!

You haven’t plateaued…

You don’t need to change the plan…

Most often all you need to do is keep going!

So that’s my encouragement to all of you in this challenge (and even those not)…

Keep sticking to the plan…IT WORKS!

Often times we get too impatient to the process because we want things to happen faster…

But unlearning unhealthy habits and replacing them with good habits takes time…

And there will inevitably be stumbling blocks along the way…

The important thing is always to get back on track or if you are already on track continue on track!

The only time we should be thinking about changing the plan we are on is if 3-4 weeks have passed and we are doing exactly what we should be doing and nothing is changing…

Then the plan would be worth changing…

Most the time though its because we aren’t following the plan as closely as we should be and once we get it tight again we will start seeing the results we want!

Let us here how things are going for you so far in the challenge!

My Best

Jonathan 

CFS Workouts January 25th to January 30th

Monday’s Workout

Part 1

5+ Deadlifts at 90%

Part 2

EMOM 10

100m Sprint

Tuesday’s Workout

CrossFit Open 20.2

AMRAP 20

4 DB Thrusters

6 Toes to Bar

24 Double Unders

Wednesday’s Workout

Part 1

Max Height Box Jumps

Part 2

5 Rounds For Time

10 L-Pull Ups

10 Box Jumps

Thursday’s Workout

Part 1

5 Sets

14 Suitcase Walking Lunge

Part 2

For Time

500m Row 

Rest 2 Minutes

350m Row

Rest 1:30 Minutes

200m Row

Friday’s Workout

“Grettel”

10 Rounds For Time

3 Clean and Jerks

3 Burpee Over Bar

Saturday’s Workout

Teams of 2

For Time

800m Run 

100 Wall balls

100 Ring Rows

400m Run

75 Medball Cleans

75 Ring Rows

200m Run

50 Jump Lunge

50 Ring Rows

 

How To Get Your First Ring Muscle Up!

The ring muscle up is the holy grail when it comes to developing elite level upper body strength in CrossFit.

And many have asked how they can get there, so we are going to put together a step by step plan on how to get better at the ring muscle up!

First up the ring muscle up uses a lot of muscles: forearms, biceps, shoulders, chest, rhomboids, and abs. These all need to be developed sufficiently to be able to achieve your first ring muscle up!

Heres how we are going to develop them:

STEP 1

15 Ring Rows

15 Push Ups

If unable to achieve this here is a workout you can do 3x per week to get to this point.

EMOM 10

Minute 1) 5-10 Ring Rows

Minute 2) 5-10 Push Ups (knee push us if needed)

Step 2

10 Strict Pull Ups

10 Strict Ring Dips

If unable to achieve this here is a workout you can do 3x per week to get to this point.

EMOM 10

Minute 1) 3-6 Strict Pull Ups

Minute 2) 3-6 Rings Dips

Step 3

1 Ring Muscle Ups!

If unable to achieve this here is a workout you can do 3x per week to get to this point.

EMOM 10

1-3 Eccentric Ring Muscle Ups

As with most skills and strengths it takes consistent effort and exposure to achieve the ring muscle up…

There is so much strength involved in this movement these three steps could keep you occupied for 1-2 years before achievement is within your grasp!

If you have any questions about this feel free to ask!

 

Coach John

 

Meet Troiano!

Name?
Troiano…as in Stephanie

Hometown?
Cute lil’ La Habra
Age?
Old
Occupation?
Legal and finance industry recruiter
When did you first start CrossFitting?
August 2017
When did you first start training at CFS?
Same! CFS was my first exposure to a crossfit gym.
Favorite WOD?
Anything with barbells. Power snatches and power cleans are my jam. Deadlifts…give me all of the heavy weights! 
Least Favorite Movements?
Anything that makes me breathe heavy. That’s not true; I actually really love metcon workouts / AMRAPS and rowing, but running and I don’t get along. 
Tell us about your sports & fitness background.
I grew up playing soccer and softball in leagues, skateboarded a lot (though I’m more of a cruiser these days), and was a swimmer as well. Aside from that, I’ve always loved being outdoors…hiking and climbing rocks. Once I was out of high school I got into tennis and golf. I love movement and activities that are disguised as fun, so sports have always appealed to me. And I’m pretty competitive. Yoga is also a big part of my life. 
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
I used to work out at the Brea Community Center and 24 Hr. Fitness. I’ve always loved weights (did I mention running is not my thing?) but felt stagnant after a while. Same routine, always waiting for someone to get off the machine I want to use. I just got bored. I remember wanting to get really serious about getting in shape and wanted to try CF to meet new people who were into it. That’s how I ended up at CFS. 
I don’t remember the first WOD, but I remember it being difficult. In fact, this was the case for a while! I was pretty out of shape when I started. 
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
Okay, so, take me back to 2019 lol. That was my year. I killed it! I was really disciplined then and noticed that the composition of my body changed the most. I feel like I was mentally tougher too. I felt good about myself overall. I lost probably 55 lbs total and was down like 20% body fat. It was just impressive to see what my body could do. It’s always fun watching yourself pass old PR’s too. 
The last year has been struggle city, BUT! I’m getting back on it. 
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
When I’m dialed in and make crossfit and nutrition a part of my daily habits, as in I don’t think about them, I just do them, I noticed that my relationship with food and how I looked at body weight changed. It became less about the number on the scale and less about restricting myself, and more about long-term maintenance, sustainability and overall lifestyle goals.
Please share with us any favorite CrossFit / CFS moments.
Hitting a PR, mastering a movement, or getting a first of something is always a good time. 
Any advice for people just getting started?
I think listening to your body is really important. It’s easy to get caught up in wanting to push yourself, which you should to a degree, but if something doesn’t feel right, listen to that. Focus on technique and master that before going heavier with weights. Tracking progress is also pretty important when you start out. It’s amazing how quickly your body adapts to new movements and heavier weights in so little time. Seeing small improvements vs. where you started is really cool.
What are your hobbies, interests and/or talents outside of CrossFit?
So many things! I have like 4 money-making side-hustles. I slang tee-shirts for fun, garden the heck out of my yard, rehab/refinish furniture, build stuff with wood…traveling, concerts back in the olden days when those were a thing. Huge bookworm. I like being busy and basically never sit down outside of working hours.

The Cost of Getting Lean!

Is it worth it?

Well it depends on what your long term goals are and what you are willing to give up. Let’s figure out our priorities and our goals!

If you don’t know what your priorities are, now is a great time to explore that. Where do we want to be and in what amount of time?

Next, WHAT WILL YOU DO TO SERVE THOSE GOALS AND PRIORITIES? Why? What actions are we going to take?

Whether it’s meal prepping, changing your daily habits, waking up earlier or spending more time in the gym. Think of why we want to do this? What is our Why?

After that, DECIDE FREQUENCY.

How often, how consistently and how precisely are you willing to do those things? Are we willing to implement this into our daily life and daily routine?

Lastly, DECIDE WHAT YOUR NOT WILLING TO DO. What are you unwilling to do? To trade off? Or that you won’t give up?

1. If you want to make further changes to your body, you’ll need to make further changes to your behaviors. 

2. The leaner you want to get, the more of your behaviors you’ll have to change. 

What you decide to change, and how much you decide to change it, is up to you.

What’s most important here is that you understand what it actually takes to do what you want (or think you want).

For example if you’re looking to be in the 6-9 (men) or 16-19 (women) body fat percentage there are benefits and trade offs to consider.

The BENEFITS ARE, you will look extremely lean and may even have a six pack.

Your overall health will probably be very good due to minimally processed foods and a balanced diet.

You also will probably experience less cravings.

The TRADE-OFFS consist struggling at social situations, especially those involving food. You may not have time for social opportunities outside of exercise. You might also have to give up other hobbies and interests outside of the gym.

Now you can make better decisions, leading the body you really want, while living the life you really enjoy!

Coach Jenn

CFS Workouts January 18th to January 23rd

Monday’s Workout

CrossFit Open 17.3

Prior to 8 Minutes Complete

3 Rounds of 

6 C2B Pull Ups

6 Squat Snatch 95/65lbs

+

3 Rounds of

7 C2B Pull Ups

5 Squat Snatch 135/95lbs

+

Prior to 12 Minutes Complete

3 Rounds of

8 C2B Pull Ups

4 Squat Snatch 185/135lbs

+

Prior to 16 Minutes Complete

3 Rounds of

9 C2b Pull Ups

3 Squat Snatch 225/155lbs

Tuesday’s Workout

Part 1

1+ Deadlifts

Part 2

5-5-5-5-5

Weighted Dips

Wednesday’s Workout

5 Rounds For Time

30 Double Unders

20 GHD Sit Ups

10 Thrusters

Rest 3 Mintues

Thursday’s Workout

Run 5,000 Meters For Time

Friday’s Workout

1-1-1-1-1-1-1

Overhead Squats

Saturday’s Workout

“Tabata This”

Row

Air Squats

Pull Ups

Push Ups

Sit Ups

CFS Workouts January 11th to January 6th

Monday’s Workout

Part 1

2-2-2-2-2

Front Squat

Part 2

For Time

1 Mile Run

50 Wall Balls

Tuesday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Wednesday’s Workout

Part 1

Deadlifts 

3+ at 90%

Part 2

2,000m Row For Time

Thursday’s Workout

Part 1

3-3-3-3-3

Hang Squat Snatch

Part 2

3 Rounds

50m Suitcase Carry AHAP

Friday’s Workout

CrossFit Open 17.2

AMRAP 12

2 Rounds of 

50ft DB Walking Lunge

16 Toes to Bar

8 DB Power Cleans

then

2 Rounds of

50ft DB Walking Lunge

16 Bar Muscle Ups

8 DB Power Cleans

Saturday’s Workout

Part 1

5-5-5

Push Press

Part 2

Teams of 3

3 Rounds Each

15 Push Press

12 Calorie Bike

9 Burpees Over Bar