Category Archives: Lifestyle

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

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.”


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


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!


Saturday, May 19th

12-14 Miles

30-35 Obstacles



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!

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.


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


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.


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!


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!


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!


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. 



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.



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!



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



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



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**


With chronic disease on the rise…more than ever is there a need for a program to combat the ravages of a poor diet and a sedentary lifestyle.

Here CrossFit HQ came up with a continuum of sickness, wellness, and fitness with the thinking that the closer you came to fitness the better off you were in the fight against aging and chronic disease.

Any measurable value of health can be placed on this continuum to provide us with feedback in the areas that need the most work.

And for most every condition the prescription is the same…

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep your intake to levels that support your exercise but not your body fat.

Do constantly varied, functional movements(squats, push ups, etc.), at high (relative) intensity.

CrossFit is the easy answer to the worlds most vexing problem: CHRONIC DISEASE.

Below are a list of numbers to aim for!

Blood Pressure
Sickness-160/95 Wellness-120/70 Fitness-105/55

Body Fat Percentage
Sickness-40%+ Wellness-20% Fitness-10%

Bone density
Built through strength training and proper diet

Sickness-200/499 Wellness/Fitness-150 or less

Good and Bad Cholesterol
LDL Cholesterol
Sickness-145+ Wellness/Fitness-110

HDL Cholesterol
Sickness-40 or less Wellness/Fitness-70

A1C Test (Diabetes)
Sickness-5.7+ Wellness-5 Fitness-4

Supple Leopard’s 9 Mobility Archetypes

Muscle mass
Sickness-Trouble standing up Wellness-Air Squat Fitness-Body Weight Back Squat

Workout of the Day


Split Jerk

CFS Athelete Profile: Bird De La Torre

CFS Athlete Profile Questionnaire

First Name & Last Initial *

Bird De La Torre.




 South Side Chicago, Illinois. #FlyTheW!

 Currently Reside in Whittier.




 Legal Representative in Workers Comp,. Lawyer Pending.

When did you first start CrossFitting?

 January 2013 at 24 hours fitness with John himself and his garage.

 When did you first start training at CFS?

 Since Day 1. OG member.

Favorite WOD

Where to begin… 1. Filthy Fifty (if youre ever in a class with me Im always down to this workout)

2. Die for me Die for you 3. Anything with deadlifts, bench press, press 4. Karen is fun 5. Oso 6. Loredo is a fun one 7. Murph is always awesome 8. Any 30 min AMRAP

Least Favorite WOD

 Not really one that comes to mind to be honest. Maybe that mile run progression, YOLO, I think its called. Really not a fan of going to class and when its over not feeling like I died, so any workout that doesn’t put you in the hurt box I would say.

Tell us about your sports & fitness background.

 Played Basketball my entire life, still to this day.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

John Introduced it to me to Crossfit back in 2013. Still contemplating whether I hate him or love it for it. First WOD we ever did was Cindy at 24 hour fitness. How did it make me feel….I was pretty positive I was going to die as 4 minutes in I turned pale white and laid down in a fettle position for a couple of hours.

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

 Stronger, stamina is better, can do burpees and some gymnastics things that I never that I could do.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

 Confidence and Courage to take on anything that Im unfamiliar with and keep moving forward till its over. Sometimes in life, as well as workouts, you feel like you can’t complete things or take life head on, but somehow with confidence you just have to go for it and see what you can accomplish. You will surprise yourself.

Please share with us any favorite CrossFit / CFS moments.

Creating the greatest of all time WOD with Carlos Moroyoqui. Die for me Die for you.

Walking in and seeing Bench Press/deadlift/Presses on the board.

Any advice for people just getting started?

 Try something new and not to be afraid about not knowing how to do a certain movement, or unable to do a workout. You will honestly surprise what you are capable and will be capable of after doing crossfit for a couple of months.

What are your hobbies, interests and/or talents outside of CrossFit? 

Hobbies: hanging out with family and friends having a good time. Grilling. Playing basketball, or sports. Watching Sports. Doing nothing on my spare time.

Interest: Sports, video games, Movies.

Talents: Making great looking kids. 

Workout of the Day

5 Rounds For Time

5 Touch and Go Power Cleans

200m Run


I HATE MONDAY’S!!!!This has to be one of the most common phrases you hear from just about everyone…

This post isn’t about why most people feel that way but rather what you can do to make a change from hating Monday’s to it being the most inspiring days of your week!

The reality is life happens whether you have a plan or not…

And most do not take the time to figure out what they really want in life or what they really want to do.

So they fall into whatever life throws their way.


If we want to get from a place of “I HATE MONDAY’S” to a place of “I LOVE MONDAY’S” we have to get intentional with our life and the direction it is heading.

We have to spend time everyday making sure we are going in the direction we want…

And if you don’t have a direction (and even if you do) then you need to spend time each day finding out what your direction is.

So here’s the plan…

Take 30 minutes everyday to think about your life with no distractions. (that means no music, reading, etc.)

“Where thought prevails power may be found”

-Napoleon Hill


Set goals and review how you are doing in each one.

Some great areas to set goals are:

Spiritual-are you connecting with something greater than yourself?

Career-what do you want to do?

Financial-how much do you want to make?

Family-are you loving others as yourself?

Physical Health-are you making healthy choices each day?

Intellectual-are you growing yourself daily? (Reading/audio books)

Social-are you plugged into a community that you support and supports you?

Questions of the day!

My favorite way to do this is to write out a daily schedule and see where I can fit in a 30-minute walk.

During that walk it gives you time to really think about your day…whether that’s how you want your day to go or reflecting on how your day went.

Many may say “I don’t have 30 minutes each day!”…


You make time for social media, friends, entertainment, etc.

If you aren’t where you want to be then this will be the most important 30 minutes of your day…EVERYDAY!

We only get one go at this life and we want it to be full of love, fulfillment, and joy…


Workout of the Day

For Time

400m Run

100m Farmers Carry

800m Run

100m Farmers Carry

400m Run