Category Archives: Lifestyle

Meet Troiano!

Troiano…as in Stephanie

Cute lil’ La Habra
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?


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

How You Start Your Day Matters!

Coach John here and with “New Year New Me” happening for pretty much everyone around the world lets talk about how we can be successful this time around with what we have set out to do!

We all start off the year with great intentions to make amazing changes to areas of our lives that we want to see a better result in.

Hears where we go wrong…

We set the goal…

We make the plan…

But we forget all about the brain!

It is a well known fact that whatever we focus on tends to be what we end up doing…

That’s why the gyms are packed the first 2 weeks of the year…

We have at the front of our minds…

I am gonna lose those 20lbs…

I am gonna lift 3x per week

I am gonna run a 1/2 marathon

But as time goes on we slowly start to let other things begin to take precedent over what we had set out to do…

So here is how we can combat that…

Let’s take 5 minutes EVERY MORNING and review our goals and the actions we plan to take to achieve them.

This gets our brain working in the direction we want to go each and everyday instead of slowly forgetting what we originally set out to achieve.

What do you say? Are you in?

Are you going to make time every morning to go after these awesome goals you have set?!


Don’t just set goals in health and fitness…

Find some other areas you want to see improve…

And add those into your morning review so you have not just great fitness but a great life

Here’s a great resource to add goals to other areas of your life!

21 Day Challenge Rules


Receive calories and protein numbers

Saturday and Sunday

Learn how to navigate your calorie counting app and do your best to hit your protein and calories


This is the first official day of the challenge 

You will accrue 1 point for:

Working out

(Crossfit Saved Class, At Home Workout, Run 5k, Row 5k, Bike 10k, Swim 2k)


7 hours of sleep minimum-(You count sleep as, I was in bed, lights out, devices off, and trying to fall asleep for 7 hours)

Hitting Calorie Goal

being within 100 calories, you can go 100 over or be 100 under

Hitting Protein Goal

being within 10g of protein, you can go 10g over or be 10g under

Quality Foods From Food List

if its not on the list you can’t have it and if you eat something that is not on the list you will not receive a point for eating the right quality foods.

Here is a list of all the foods you can have. If the food is not on this list you cannot have it.

The challenge will end Saturday, October 5th right before the CrossFit Open starts!


If you have any questions feel free to ask!

CFS New Year Challenge Point System

With our new year challenge starting tomorrow here is an in-depth look at how you can accumulate points so you can win!


Earn 1 point per day by choosing the right foods to eat everytime you have a meal!

The CrossFit Methodology is 

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar…and that’s exactly what we are going to do!

  1. Eat Meat-eat any and all meats.  
  2. Eat as many different kinds of vegetables as you can! A good way to do this is pick a different 2-3 each week!
  3. Nuts and Seeds-just like vegetables try to vary these each week to get a different variety of nutrients
  4. Some Fruit-choose any and all fruits but try to limit to 2-3 fruits per day
  5. Little Starch-as it says little starch we are going to put a limit here for the kinds of starches and how much per day.  POTATOES and RICE ONLY
  6. NO SUGAR-you heard that right! No sugar of any kind.  This not only means no sugar in your coffee but also it means you must check your labels to see if their is any added sugar in anything you buy.  It is amazing how many different foods have sugar in them.  Be watchful!

Here is a great shopping list: Whole 30 Shopping List


Earn 1 point per day by eating in the right amount of foods each day

As well as eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar

You must keep intake levels that support exercise but not body fat.  

What this means is we need to measure how much we eat. And there are a few ways we can do that for this challenge.



OPTION 1-Eye/Hand Method

3 Meals Per Day

1 Palm Size Protein

2 Handfuls Vegetables

1 Handful Fruit or Starch

1 Closed Fist of Nuts or 1/2-full Avocado or 1-2 Tablespoons Healthy Oil


Option 2-Zone Diet or Macros Diet

You will need a food scale, tablespoon, and measuring cup

Here is a great link to learn more about the Zone Diet

Zone Diet Article

If you are interested in learning more about each of these diets…consult with the coach assigned to you for the challenge for help.


Earn 1 point by working out 5-6 days per week

You must workout at minimum at 3 CrossFit Saved Classes, the rest can be done using our at home workout list.

At Home Workout List


Supplements Allowed During Challenge

All Driven Nutrition Products

All Protein Shakes


All Creatines

All PreWorkouts

Every supplement can only be taken before or after your workouts.





Macro Challenge!!!

This time of year is especially tough with all the parties and foods available. So with that being said we are putting together a challenge like we have never done before!




Here’s how it works:

Step 1-You will select a goal

-Lose Weight

-Maintain Weight

-Gain Weight


Step 2-Based on your goal you will be given a specific number of grams of protein, carbs, and fat to hit each day.


Step 3-Eat whatever foods you like but just make sure you hit your numbers.

And that’s how the challenge works!

Now with that said…

It is always best to choose lean meats, vegetables, fruits, and healthy starches and fats as often as you can.

However, you will not be docked any points if you decide to have that cookie at the holiday party as long as you hit your prescribed grams of protein, carbs, and fat.



What do I do if I don’t understand IIFYM?

This is totally understandable because it can be a confusing thing if you have never been taught. With a little bit of teaching and some effort on your part you will find that it’s not too hard at all!


IIFYM Seminar

Saturday, November 10th at 10am

You will learn how to calculate your macros

How to track your macros

Q&A for specific questions

To further help you, the first week of the challenge will be a trial week for you to figure out how to work the app and hit your macro numbers exactly!


Trial Week

November 12th-18th


Start Date

November 19th


End Date

December 22nd


Buy in



Point System

1 Point for within 10g of Protein

1 Point for within 10g of Carbs

1 Point for within 5g of Fat

1 Point for a Any Workout



Anyone who scores over a 124 will receive a Custom Challenge T-Shirt for their efforts!


For more details be sure to be at the seminar this Saturday!

Step 1-Discover the Whole30!

What is the Whole30?

Think of it as a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.

Whole30 Benefits 

We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.


More than 95% of participants lose weight and improve their body composition, without counting or restricting calories. Also commonly reported: consistently high energy levels, improved athletic performance, better sleep, improved focus and mental clarity, and a sunnier disposition.



This was all taken from Step 1 of the Whole 30 website.  And are the highlights of this article called Step 1-Discover The Whole30

I cannot stress enough how important it is to give this challenge all you got.  The relationship we have with food in America is a bad one. And to get on the right track you have to take a complete u-turn from what is normal.  


And that is the crux of this program.  It is what will get you exactly what it is you are looking for. Whether it be weight loss, improved performance, or elite health.

Will it be easy? No

Will you learn a lot? Yes

And most importantly you will begin to develop habits that will set your health and fitness apart from what is plaguing our culture and that is 70% of Americans are suffering from chronic disease.

Workout of the Day


30 Double Unders

30 Air Squats

30 Knees to Elbows

CFS Athlete Steph V!!!

CFS Athlete Profile Questionnaire

Steph V.
La Habra, CA
Property Manager
When did you first start CrossFitting?
May 2016
When did you first start training at CFS?
May 2016
Favorite WOD?
Anything with power cleans or power snatches and anything that pushes me over my limits!
Least Favorite Movements?
Wall balls or overhead squats
Tell us about your sports & fitness background.
Insanity and hiking
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
I first learned about CrossFit when I use to go to fitness revolution a couple doors down from CFS, My first workout had turkish get ups and I really felt like I had a lot to learn!
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
I’ve seen changes in my body that I wasn’t even expecting, from my legs and my arms, to my glutes. I use to suffer from lower back pain and I no longer have pain in my back.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
CrossFit has totally changed my life for the better, now I am more careful with my diet, I look at it as part of my life!
Please share with us any favorite CrossFit / CFS moments.
My favorite CrossFit moment would be the first day I got a strict pull up, I was SPEECHLESS!
Any advice for people just getting started?
My advice would be to enjoy everyday in your fitness journey.  To accept mistakes and use them on how to grow, to push above your limits, to push harder when you think your about to pass out LOL! ” You don’t have to be great to start, but you have to start to be great!
What are your hobbies, interests and/or talents outside of CrossFit?
I love to write from poetry to lyrics.

Workout of the Day

Teams of 2

2 Minutes Per Station

Bike For Calories

DB Step Ups

Row For Calories

Sit Ups

Bike For Calories

KB Front Rack Carry (10m)

Row For Calories

SLEEP and Recovery

On Monday we talked about Nutrition and getting the right foods, in the right amounts into our body to help us recover from tough workouts and the demands of life.

Today it’s about SLEEP for your recovery.


Why Sleep is important?

Here are10 reasons for sleep and the list could go on for quite some time.

  1. Lowers Blood Pressure and Cholesterol
  2. Reduces Stress
  3. Reduces Inflammation
  4. Improves Short Term and Long Term Memory
  5. Improves Weight Loss
  6. Musculoskeletal Growth and Repair
  7. Improves Mood
  8. Improves Endocrine Balance
  9. Improves Neurological Performance
  10. Improves Immune System Function

If you would like more science behind this or more information you can check the links at the end of this article and they will have more in-depth information about sleep. My focus here today is to give you an action plan of how you can start getting more sleep today!


How Much Do You Need?

Average Joe’s Between 7-8 Hours

Athlete’s and High Performers 8-10 Hours

-Require more sleep due to more physical stress or mental stress




What’s My Plan of Attack?

“if you fail to plan, you are planning to fail.”

-Benjamin Franklin

Just like with nutrition you have to have a plan in place with sleep to make it happen…then you have to stick to that plan.


Step 1-What time do you have to go to bed and wake up?

Lets say we have to be up by 6am so we have time to get the kids ready, get ready for work, prepare some breakfast, etc.

If we start with the bare minimum sleep needed then we would need to be asleep by 11pm and that would give us 7 hours of sleep.

Alright that’s the easy part.

Step 2-Sleep Needs Preparation.

If you life is a war zone before heading to bed, chances are you will not be able to fall right to sleep.

We want to begin getting ready for bed A FULL HOUR before we plan to be asleep.

So in our example above at 10pm (one hour before being asleep) we want:

To start turning off our Phones, Tablets, TVs and begin to lower the lighting to have a more relaxed environment.

Find something calming to do to fill in that dead space between work/life and sleep.

This could be things like enjoying a conversation with a family member, reading a book, prayer, or meditation. Customize this time to whatever it is that brings you back down and relaxes you before bed.

Lastly, leave the bedroom for sleep and sleep alone. Your bedroom should be dark (the darker the better), on the cooler side, and free of any distractions.

Sleep is an important function to our lives and if you can get on the right end of 7 hours you will be happier and healthier well into your 90s!


Sleeping for Performance

Sleep and Body Composition

The Definitive Guide to Sleep

4 Ways to Sleep Like A Champion

Workout of the Day


500m Row

15s L-Sit

10 Strict Pull Ups

Recovery Part 1-Nutrition

The CrossFit program is amazing and it requires a lot of your body. So recovery plays a big role in getting our body back to where it needs to be so we can train the next day and God willing for many years to come.

In this 3 part series on recovery we are going to cover the 3 most important ways to speed up recovery and keep us happy, healthy, and fit well into our 90s!


First up in this series is…NUTRITION (No surprise huh?!)

The food that we eat can either build us up and closer to our goals or they tear us down and slow recovery.

Think of food as our building block for everything physical that we do here and in life.

So what do we do with nutrition to speed up recovery?


Step 1 we have to start getting the right foods on our plate.


Meats-fish, chicken, turkey, beef, etc

Vegetables-broccoli, asparagus, onions, tomatoes, spinach, kale, etc.

Fruits-apples, bananas, oranges, strawberries, blueberries, etc

Healthy Starches-sweet potato, brown rice, potato, roots, carrots, etc

Nuts and Seeds-almonds, cashews, walnuts, pecans, etc


What these foods do is provide your body with the proper micronutrients (vitamins and minerals) that produce enzymes, hormones, and much more for growth and development.

Without these micronutrients our cells and organs cannot operate at their fullest potential. And we need them operating to their fullest because each day our body gives it all it has through our work day, workouts, and time at home.

Greg D.

Step 2 we need to eat the right amount of food for our goals.


This can range greatly depending on what you want or need but here is a good way to look at it.

General Health and Fitness-Eye/Hand Method

Elite Fitness-Zone Diet, and Counting Your Macros comes in.

If you are here for your general fitness (which is 99% of us) then we can use the Eye/Hand Method to get us the right amount of food to fuel us through our day.

Everyone must eat

3 Meals Per Day

1 Palm of Protein

2 Handfuls Vegetables

1 Handful Fruit/Starch

1 Closed Fist Nuts or 1 Thumb Oil

If you are looking to dial it in more and increase recovery because you want to operate at your fullest each day or you want to be an elite athlete, then you are looking more down the road of Zone Diet or Count Your Macros.

Those two options dial everything in down to the exact gram of protein, carbohydrates, and fat that you need to get your body back to where you want it to be so you can bring everything you have to tomorrows workout, board meeting, and spending time with family and friends.

In part 2 we will be covering sleep as the next step to recovery. Sleep is an essential part of your recovery each day and many, many people across America and depriving themselves of this important part of life.

Workout of the Day


Shoulder Press