Category Archives: Challenge

CrossFit Open 18.3!!!

CrossFit Open 18.3

2 Rounds For Time

100 Double Unders

20 Overhead Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

Friday Night Lights 18.1!!!

Workout of the Day

CrossFit Open 18.1

AMRAP 20

8 Toes to Bar

10 DB Clean and Jerks

14/12 Calorie Row

CrossFit Saved Takes on Spartan Race!

At the end of fitness in 100 words put out by CrossFit founder Greg Glassman he says, “Regularly play and learn new sports.”

Hannah

We spend anywhere between 3-6 hours a week building our fitness and one of the best things about doing that is you get to express that fitness in many different ways…

Playing with your kids

Going on hikes

Playing in recreational sporting leagues

Fighting sabretooth tigers

Etc.

With that being said we are going to take on the Socal Beast and Sprint weekend presented by Big Bear Lake on May 19 and 20th!

BEAST

Saturday, May 19th

12-14 Miles

30-35 Obstacles

 

SPRINT

Sunday, May 20th

3-5 Miles

20-23 Obstacles

 

If you are interested in getting signed up the sooner you sign up the cheaper it is for your registration.

Here is a link to check it all out!

https://www.spartan.com/en/race/detail/3456/overview

We will be doing the afternoon sessions!

We will also be doing some extra training on every other Saturday at 10am for those who will be doing the race!


Workout of the Day

Every Minute on the Minute X 14 Minutes

Even-15 DB Power Clean + Push Press

Odd-15 Calorie Row

CrossFit Open Intramural Battle!

 

The CrossFit Open is back again!

For you seasoned CrossFitters who know what the Open is all about you know how fun it is and how amazing it is to see how hard you can push in a workout!

For those of you who don’t know what the CrossFit Open is this is the beginning stage to the CrossFit Games Season.  People from other CrossFit gyms all around the world will be competing for fun, their affiliate family, for fitness, or to reach Regionals and potentially the CrossFit Games!

Megan

Every Friday from February 23rd to March 23rd CrossFit HQ releases a workout as a challenge to anyone willing to give it a try.  What is amazing about this worldwide competition is you have people competing not only from different gyms, but different countries, different age groups, and different fitness levels to see where they place against the rest of the world!

For 99% of us this is about making it to the CrossFit Games but rather having fun and pushing others in our gym. 

 

Diana

This year at CrossFit Saved we are doing something a little bit different… Not only are we going to be competing in the Open but we will also be building two teams in our gym and we are going to have a friendly battle against each other!

This is how it is going to work:

I will elect 2 Team Captains

We will divide everyone up into Open, Scaled, and Masters Division.

The captains and I will divide the teams up evenly and every Friday we will battle for 5 weeks against each other. 

The losing team buys pizza on the last night (March 23rd) for the winning team!

This is our first time battling like this amongst ourselves for the CrossFit Open and it is going to be a great time!

 


Workout of the Day

3 Rounds For Time

400m Run

25 GHD Sit Ups

50 Front Rack Lunges

The CFS 2018 New Years Challenge

Welcome to the CFS 2018 New Year Challenge

Use this packet as a reference guide as well as a resource for some commonly asked questions! As always, feel free to email me at jonathan@crossfitsaved.com if you don’t find the answer to your questions here. In this packet we will focus on understanding the importance of eating high quality foods over the overly processed foods that fill the modern diets of many homes

Goal Setting

This is not just a weight loss challenge. I encourage everyone to take the time now to set a goal for themselves. It does not have to be weight related. It could be performance based, commitment based, weight gain based, among other things.

Commitment

Signing up for a nutrition challenge is no easy task. It requires some mental toughness, and the ability to be able to think before we act. Some people come from a very deranged diet, where others will find this as a way to just clean up the little things they have let sneak back in. The best part of the challenge is that YOU ARE NOT ALONE. In fact, we will be in good company with support from a large community of people. Be compassionate with yourself and remember that we will make mistakes along the way. It is important to not let those mistakes define you, but rather help you bring awareness to some things that are harder for you than others.

On the Challenge

“Eat Meat and vegetables, Nuts and Seeds, Some Fruit, Little Starch, No Sugar. Keep intake levels that support exercise but not body fat.”

-Greg Glassman, 100 Words of Fitness

The Point System

1 Point: Perfect day of eating.

Example: No cheats.

 

1 Point: Hitting your zone blocks for the day

Example: Weigh and Measure, Eyeball Method

1 Point:  Working out at a CFS class

(no more than 5 points per week)

(open gym will not count)

The Prizes

The Most Improved Athlete will be determined by points, workout improvement, and body fat percentage drop.

The Best CrossFit Athlete will be determined by points, total reps, and lowest body fat percentage

1st Place:

Cash Prize (TBD)

2nd Place:

1 month membership to CFS

 

3rd Place:

$50 Driven Nutrition

The Basics

What Can I Eat?

  • Lean meats-beef, veal, venison, lamb, chicken, bison, etc. (try to eat the grass-fed versions of these if at all possible)
  • Fish-salmon, tilapia, bass, etc.
  • Seafood
  • Eggs-go for it
  • Vegetables-don’t leave these out!
  • Some fruit-berries and the less sugary fruits are best
  • Nuts-in moderation and not peanuts
  • Natural oils-olive, coconut and avocado

Say NO to:

  • All flours, almond flour, coconut flour
  • All sweeteners-honey, agave nectar, stevia, coconut sugar, cocao
  • Alcohol, juice, soda
  • Dairy-cream in the coffee, cheeses, yogurt
  • Corn and corn products
  • Unnaturally processed condiments, dressings, sauces, marinades, or spices (read your labels)
  • Dried fruit
  • Legumes (peanuts, beans, soy)
  • Gum
  • Canola, vegetable, soybean, grapeseed oils
  • All protein bars. Quest bars, paleo cookies, lara bars
  • All sport supplements that are not directly before, during, or after training

Commonly asked, and are ok

  • Deli Meats (no sugar added)
  • Bacon (no sugar added)
  • Rice, Quinoa Sweet potato (but not restaurant sweet potato fries)(Moderation)
  • Balsamic vinegar (vinaigrettes commonly have added sugars)
  • Coconut, olive, avocado, and nut oils
  • Coconut milk, almond milk
  • Grass-Fed butter, ghee, nutritional yeast, salt
  • Green beans and peas
  • Coffee and tea (no sugar added) seltzer water
  • Chicken and beef broth/stock
  • Mustards and hot sauces made with natural ingredients (no sugar added, no unhealthy oils)

Pre/Post Workout Nutrition

Post workout nutrition is not an end all be all. It can definitely help speed recovery, especially if it will be awhile before your next meal. Ideally you want to keep your post workout meal very low in fat. Depending on the stimulus of the workout, your current goals, and your nutrition throughout the rest of the day, we can tailor pre/post workout nutrition for your goals.

Carbohydrates:

Want to lose body fat? Use the post workout window to get in some starch carbs (sweet potato, banana, etc.) and make the rest of your day moderate in dense carb sources.

Want to gain muscle? If your body fat is already low, you will need the extra starches to fuel your performance. Take advantage and include some simple pre-workout fuel as well as post workout recovery. Muscles need carbohydrates for energy. They are the primary source of fuel for explosive and speed drive performance.

 

Burning Fat for Fuel:

Those of your looking to lose weight have often heard of and maybe even experimented with low carbohydrate diets. This can be a great way to allow your body to learn to efficiently burn fat for fuel. Ideally this type of approach is good for long, oxidative work. This is what your are doing right now as your are reading this! It is also those long runs, and Crossfit Grinders lasting over 20 minutes. Most of what we do in Crossfit is very glycolytic (we burn carbohydrate for fuel first). It is possible to train your body to burn fat for fuel, but it does take some time, and some patience. I do not recommend this for people at a competitive level, but this can be effective for those people who follow the CFS workouts with little added sports or weight training.

 

Protein:

We need to get some protein back into the muscles to help jump start recovery. The leaner the protein, the faster your body can process it. This is why many folks have jumped on the protein shake bandwagon, it tastes good, it is easy to digest, and it gets the muscles into recovery mode before you even hit the shower. Other sources of protein could come from lean chicken, turkey, or egg whites.

Foods/Drinks that are OKAY Post Workout

  • Whey Protein
  • BCAAs
  • Coconut Water
  • Creatine
  • Post Wod Carb Shakes

Eating Out

This can be overwhelming at first, but most restaurants will have an option for meat and veggies. Sweet potatoes are another good side dish, just make sure that they aren’t cut into slices, wedges, or crinkles and deep fried (AKA sweet potato fries)

 

Why?

Nutrient Dense Foods:

Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense. Kale, for example, have a high nutrient density, because they provide many vitamins and minerals in proportion to their calories.

In simple terms, more BANG for your BUCK. Just take a look below!

 

**Antioxidants help to repair cells that have been damaged due to the chemical reaction caused by oxidation. They are found in nutrient dense foods! Want to look younger? Recover faster?

Insulin Regulation

“Carbohydrates…drive insulin, and insulin drives fat” -Gary Taubes

Carbohydrates are an essential nutrient, but the common diet is filled with entirely too many processed carbs versus the nutrient dense options that our bodies crave.

Insulin is a storage hormone. The more sugar we take in, the more insulin we produce to shuttle those carbohydrates for energy production. If we aren’t using them, guess what? They are stored and accumulate in our fat stores.

Inflammation

Antinutrients (found in grains primarily, but they are also found in other sources). Antinutrients are compounds that are produced by plants as a part of their defense mechanism. These compounds that protect plants from pesticides and chemicals in the soil, have a damaging effect to our gut, since we are unable to digest them. Antinutrients are able to bind to nutrients making them less absorbable by our bodies. This all leads to an inflammatory response. You might not notice anything immediately like a stomach ache or other GI distress, but the start of inflammation in the body has started and it doesn’t always stay in the gut. Symptoms can manifest throughout the body, ranging from headaches, mental fogginess, joint pain, and even the onset or exacerbation of autoimmune conditions.


Workout of the Day

For Time

5k Run

The CrossFit Total

On Saturday, January 6th at 9am we will be doing the CrossFit Total!

The CrossFit Total consists of:

1 Rep Max Back Squat, 1 Rep Max Press, and a 1 Rep Max Deadlift.

 

Michael

The reason we are making an event of this is two-fold

Firstly, this is going to be our baseline for our strength for the year with a retesting in July and another January 2019.

Strength takes time to go up so we only test the CrossFit Total 2x per year so it is important to make it on the 6th!

Secondly, to do the CrossFit Total properly it takes a lot of time, so much time that it doesn’t make sense to run it as a normal class during the week.

We have done that in the past and giving 15 minutes to each lift is just too little time to adequately warm up, lift, and rest for each lift.

We hope that everyone can participate on January 6th so we can set a baseline for where our strength is and then see how much it improves over 6 months!

Below is a link to the original CrossFit Total article!

The CrossFit Total Article


Workout of the Day

AMRAP 15

250m Row

10 Push Press

20 GHD Sit Ups

The Bring-A-Friend Challenge

In the month of January we are offering Buy 1 Month, Get 1 Month Free for all of your Friends/Family/Co-Workers!

This offer will be only for friends/family/co-workers of members at the gym and not for anyone outside of the CrossFit Saved Community.

 

Lisa

The Challenge

The person who gets the most friends/family/co-workers to sign up for a membership here at the gym will win a…

FREE PAIR OF NANO’S, METCONS, or NO BULL’s of their choice!

For EVERY 5 FRIENDS that sign up we will add in ANOTHER WINNER OF SHOES!

 

Gage

The Reason For This Challenge

CrossFit has an elegant solution to the world’s most vexing problem

-CrossFit Founder Greg Glassman

While deadlifting 500lbs or running a mile under 6 minutes is amazing and are definitely things you can achieve doing CrossFit…

We are really in a fight against chronic disease’s such as…

Heart disease, cancers, strokes, alzheimer’s, dementia, diabetes, obesity and the list goes on.

And the amazing part about all these chronic diseases is most of them can be prevented and even reversed/cured.

The Answer is SIMPLE

  1. Get off the couch
  2. Get off the carbs

 

Joni

And that is exactly what CrossFit and CrossFit Saved is all about!

Getting people functional again and eating the right foods to help their bodies and mind thrive!


Workout of the Day

“Viola”

AMRAP 20

400m Run

11 Power Snatches

17 Pull Ups

13 Power Cleans

 

**U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina**

Saturday 9/16/17 Whole Life Challenge!

WHOLE LIFE CHALLENGE

Arrive 30 Minutes Before Heat Time

Heat 1-8:30am

Heat 2-9:15am

Heat 3-10:00am


Workout of the Day

In 11 Minutes as many reps as possible

400m Run

30 Squats

30 Sit Ups

40 Lunges

40 Push Ups

50 Squat Jumps

50 Mountain Climbers

100 Burpees

**Score is total number of reps**

What Will You “Look” Like on November 10th?

Just for a minute consider something…

Consider who you want to be on November 10th.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on November 10th?

That’s what the Whole Life Challenge will do for you when you join our team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the video here.)

Once you watch the videos, you can join my team here: http://www.whole.lc/wlc1709/pt/crossfitsaved. For eight weeks, starting on September 16th and ending on November 10th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on November 10th.

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video: https://www.youtube.com/watch?v=xbicemIo-Sk

To join my team: http://www.whole.lc/wlc1709/pt/crossfitsaved

Our Team’s name: CrossFit Saved


Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“Row to the Bar”

For Time

1000m Row 

15 Burpee Pull Ups

800m Row 

15 Burpee Pull Ups

600m Row 

15 Burpee Pull Ups

400m Row 

15 Burpee Pull Ups

200m Row 

15 Burpee Pull Up

Powered by Bird

Partner Challenge and What You NEED To Know

Ends July 1st

9am

We will have a workout and a BBQ after at the gym

Scoring Points:

1 Points-For each day BOTH PARTNERS follow Whole30 or Macros

Whole 30

Macros

You must be within 10g on your protein, carbs, and fats each and every day.  If you do not know what macros is do Whole 30 or ask about it so I can get you set up with it.  (P.S. it involves weighing and measuring every piece of food you eat)

1 Point-For each day BOTH PARTNERS workout

Workout:

Part 1

20 Minutes to finds a 1 rep max DEADLIFT

Part 2

Partner Workout

For Time

200m Run (Each)

40 Power Cleans

80 Bar Facing Burpees

200m Run (Each)

40 Shoulder to Overhead

80 Air Squats

How You Win

Scoring will be based of

How much you deadlift as a team

Your time on the workout as a team

How many points you score as a team

How many inches you lose as a team

Travel WODS

(at home workouts)

Travel WODs

You must get in workouts 5 days per week…here is a list of workouts that you can do at home with no equipment!