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 

Start with simple habits.

1-Practice eating slowly.

Slow eating helps you attend and attune to your hunger and fullness cues, bring your eating to their conscious awareness (so you don’t go on autopilot), learn and more importantly, trust your nervous system.

Also it gives the executive system time to respond thoughtfully to the situation, rather than reactively or reflexively.

2-Practice meal planning

Meal planning in advance combined with preparation will help you manage your time (so you aren’t rushing or panicking), and avoid last minute decisions especially when will power and motivation are low. Anticipate reasonable obstacles (like running late) and have tactics for dealing with them, have healthy foods available that are easy and convenient.

3-Practice eating Whole Foods.

Eating minimally processed Whole Foods such as lean meats, fruits, vegetables, whole grains, nuts and seeds helps you eat more slowly (because whole foods generally take more time to eat, think of whole fruit versus fruit juice, or a roasted chicken versus a chicken nugget). It helps you get more nutrients (such as protein and fiber) which may improve satiety (feeling full). 

How and what we eat can change our whole dynamic of our eating habits. It can help us make better choices for our nutrition journey. Action is everything.

Coach Jenn

CFS Athlete Profile Questionnaire

Name?

Miguel Romero

Hometown?

Rowland Heights

Age?

 24

Occupation?

Full time student/ Reserve med tech

When did you first start CrossFitting? 

January 2020

When did you first start training at CFS?

January 2020

Favorite WOD?

Murph would be my favorite WOD, I like all the body weight movements.

Least Favorite Movements?

Handstand push ups are definitely my least favorite movement, those are killer for me!

Tell us about your sports & fitness background.

I played football in high school, I also ran track in high school and in college for 2 years. Then I would workout at gyms and at home.

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

Just turning on the tv and watching the CrossFit games I think 2016 it really caught my eye and made me very interested. The first workout I tried was Murph and it was very very tough. I thought I knew all of those movements and I thought I was “fit”, but putting those movements together was a real reality check.

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

It’s ridiculous, I am currently in the best shape of my life. I am the fittest I’ve ever been in my life. 

My body fat is low, higher muscle mass. 

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

The forefront of doing CrossFit is the mental capacity that I am getting better at. That is something I didn’t think was hard since I thought I was physically fit, but doing CrossFit its also a mental thing that you have to accomplish.

Please share with us any favorite CrossFit / CFS moments. 

My favorite moments would be the parties! Connors going away party was super fun. Also the Christmas party was fun! Just hanging out and being in a fun environment with everyone outside of working out. 

Also the 1k row was very memorable for me. 

It was the most painful workout I’ve done in this gym. 

Any advice for people just getting started? 

Take advantage of the beginners stage. Do what you can and be comfortable with it, relax your mind and just try your best!

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

Everything I do outside of CrossFit is Engineering, all things engineering, I can sit and watch YouTube videos on engineering all day! Another thing I like to do is watch Iron Man, I’ll watch and Avengers movie just because I like Iron Man. I also enjoy shooting I actually go shooting very often.

Monday’s Workout

3 Rounds For Time

800m Run

40 Kettlebell Swings

20 Knees to Elbows

Tuesday’s Workout

AMRAP 15

30 Calorie Row

15 Ring Dips

Wednesday’s Workout

20 Rep Max Back Squat

Thursday’s Workout
CrossFit Open 11.2

AMRAP 15

9 Deadlifts

12 Push Ups

15 Box Jumps

Friday’s Workout

5 Rounds

AMRAP 5

5 Weighted Chin Ups

10 Pistol Squats

15 Calorie Bike

3 Minute Rest 

Saturday’s Workout

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerk

Monday’s Workout

AMRAP 5

21 Calorie Row

15 Burpees

9 Power Snatch

Rest 5 Minutes and Repeat for 3 Total Cycles

Tuesday’s Workout

“Nicole”

AMRAP 20

400m Run

Max Pull Ups

Wednesday’s Workout

5-5-5-5-5

Front Squats

3 Sets

100m KB Front Rack Carry

Rest as Partner Goes

Thursday’s Workout

(9am ONLY)

Teams of 3

150 DB Push Press

210 Sit Ups

100 DB Push Press

150 Sit Ups

50 DB Push Press

90 Sit Ups

1 Partner Biking at all Times

1 Partner Working on Reps at all Times

1 Partner Resting

(Score is Calorie Bike as a Team)

Friday’s Workout

(9am Only)

EMOM 25

Min 1-20 Front Rack Lunges

Min 2-20 Ring Rows

Min 3-20 Deficit Push Ups (45s)

Min 4-60 Double Unders

Min 5-Rest

Saturday’s Workout

3-3-3-3-3

Hang Power Clean

With a Partner

3 Rounds Each

12 Deadlifts

9 Hang Power Cleans

200m Sprint

Monday’s Workout

Part 1

5-5-5 

Weighted Push Up

Part 2

21-15-9

DB Thruster

Push Ups

Tuesday’s Workout

5 Rounds For Time

20 Burpee Pull Ups

100 Double Unders

Wednesday’s Workout

Part 1

3-3-3-3-3

Power Clean

Part 2

For Time

1000m Row

4 Minute Rest 

500m Row

2 Minute Rest

250m Row

Thursday’s Workout

Part 1

1-1-1

Unbroken Rope Climbs

Part 2

3 Rounds For Time

2 Rope Climbs

20 Wall Balls

200m Run

Friday’s Workout

EMOM 18

Minute 1-15 Calorie Bike

Minute 2-15 Ring Dips

Minute 3-15 Toes to Bar

Saturday’s Workouts

“CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Shoulder Press

1 Rep Max Deadlift

Monday’s Workout

“Running DT”

5 Rounds For Time

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesdays Workout

10-1 Minute Rounds

15 Calorie Bike

Max C2B Pull Ups

2 Minute Rest

Wednesday’s Workout

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

Front Squat

3-3-3-3-3

Press

Thursday’s Workout

For Time

800m Run

50 Kettlebell Swings

800m Run

50 GHD Sit Ups

Friday’s Workout

2 Rounds 

10 Ring Muscle Ups

30 Lunges

3 Minute Rest

3 Rounds

20 Deficit Push Ups

40 Lunges

Saturday’s Workout

2-2-2-2-2

Squat Snatch

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Tuesday’s Workout

4 Rounds For Time

500 Row

20 Kettlebell Swings

20 Sit Ups

Wednesday’s Workout

5-3-3-2-2-1-1

Power Cleans

Thursday’s Workout

For Time

2000m Bike

60 Wall Balls

40 Burpees

Friday’s Workout

5-4-3-2-1

Strict Muscle Ups

***15 Kettlebell Swings Between Sets***

1 Minute Rest

Saturday’s Workout

5-5-5-5-5

Overhead Squats

Monday’s Workout

CrossFit Open Workout 12.3

AMRAP 18

15 Box Jumps

12 Push Press

8 Toes to Bar

Tuesday’s Workout

EMOM 12

Minute 1-500m Bike

Minute 2-5 Overhead Squats + 5 Bar Facing Burpees

Wednesday’s Workout

3-3-3-3-3

Power Clean

Thursday’s Workout

15 Ring Dips

300m Row

600m Run

Friday’s Workout

CrossFit Open Workout 16.3

AMRAP 7

10 Power Snatch

3 Bar Muscle Ups

Saturday’s Workout

5-5-5-5-5

Thruster

3-3-3-3-3

Back Squat

Monday Workout of the Day

7 Rounds For Time

7 Power Cleans

14 Hand Release Push Ups

Tuesday Workout of the Day

1-1-1-1-10-10

Overhead Squats

Wednesday Workout of the Day

3 Rounds For Time

800m Run

40 Sit Ups

20 Box Jumps

Thursday Workout of the Day

Part 1

1-1-1-1-1-1-1 

Thruster

Part 2

2 Rounds For Time

18 Calorie Row

15 Thrusters

12 C2B Pull Ups

Friday Workout of the Day

150 Burpees For Time

Saturday Workout of the Day

AMRAP 20

5 Snatches

3 Bar Muscle Ups