Category Archives: Lifestyle

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!

We are doing an IF IT FITS YOUR MACROS CHALLENGE (IIFYM)!

 

 

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

$10

 

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

 

Prizes

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.

Results

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.  

WE WILL EAT REAL FOOD

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

AMRAP 12

30 Double Unders

30 Air Squats

30 Knees to Elbows

CFS Athlete Steph V!!!

CFS Athlete Profile Questionnaire

Name?
Steph V.
 
Hometown?
La Habra, CA
 
Age?
29
 
Occupation?
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

 

Tiffany

 

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.

SO HERE IS OUR ACTION 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

AMRAP 20

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!

Tylor

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

3-3-3-3-3

Shoulder Press

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

Being Happy-Healthy-Fit Well into your 90s

With the CrossFit Games season getting ready to kick off with the CrossFit Open in a few weeks I thought it would be a good time to put into perspective what CrossFit is truly all about.

The CrossFit Games and the CrossFit season is an awesome time watching some amazing athletes do some amazing things. But the CrossFit regionals and games athletes are such a small part of what CrossFit is really all about.

Cooper

The CrossFit Affilates (CrossFit Saved and CrossFit gyms worldwide) is really all about longevity, being your best, and having a great time while you do it.

Heidi & Troy

We learn to squat so when we are 90 we can get up and down from a chair with ease.

We learn to run because we want to chase around our grandkids.

We learn to burpee so we can get up off the ground with ease.

We high five, cheer each other on, and we work hard together because we all have the same mission…

To be the healthiest versions of ourselves.

This whole way of life isn’t just for a time to get into shape. It is a lifestyle we choose to make other areas of our lives better.

Setting a new PR is so much fun and is a part of the whole process but putting off the nursing home and being able to live life to the fullest is really what it is all about.

Alejandra Claudia John

This is the big picture that we are chasing…. We are building a foundation of health and fitness that will keep us HAPPY, HEALTHY, and FIT well into our 90s!


Workout of the Day

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Snatch

6 Shoulder to Overhead

Knowledge + Action = Results

Each and every one of us has a reason for why we come to CrossFit Saved each day…

Some its to lose weight, others to see how far you can take your body in performance, and probably most importantly, increase fitness so that we can be happy and healthy into our 90s.

Marie

In our quest to get the results that we want it is easy to find ourselves in a rut.

Here is the reason I think it happens and what you can do about it.

To reach a desired result you have to first have the knowledge of how to achieve that result and set realistic goals on how you are going to achieve it.

If it is too lose 20lbs…what diet am I going to follow? How many days a week am I going to train my body with exercise?

If you don’t have the right knowledge your answers to those questions will not lead you in the direction that you want to go.

So first and foremost having accurate knowledge is needed to get you to build the right action steps to get you your desired result.

Once you have the right information its now time to make a plan on how you are going to execute.

This is where the magic happens. This is where people lose 100lbs. this is where people make it passed the CrossFit Open and get invited to Regionals.

ACTION, EXECUTION, these are what get people what they want.

This is why we set goals. WE SET GOALS SO WE CAN TAKE ACTION!

Morgan

So as we head into the weekend stick to the plan YOU set.

The weekend is one of the toughest times for people when they are trying to achieve weight loss goals and performance goals.

It is too easy on the weekend to let every thing slip….to undue everything we just accomplished Monday through Friday.

If you planned for only one cheat meal during the weekend but have been having 3…ONLY HAVE ONE!

If your weight loss has slowed…TRY HAVING NO CHEAT MEALS THIS WEEKEND!

If you need help setting up a plan…Come talk to us. Its what we love to do. We love helping people become the best versions of themselves.

And a lot of times its just about getting the right knowledge into peoples hands so they can put together an action plan that will give them the results they have always wanted!

Have a great weekend!

Jonathan


Workout of the Day

Partner Workout

5 Rounds Each For Time

20/15 Calorie Bike

15 Russian Kettlebell Swings

30s Hollow Hold

Alternate Rounds

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 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**