Category Archives: Lifestyle

Athlete Spotlight: Justin Mun

 

 

Name?

Justin Mun

 

Hometown?

La Habra, CA

 

Age?

25

 

Occupation?

Disneyland(?)/Student

 

When did you first start CrossFitting?

January 2019

 

When did you first start training at CFS?

Also January 2019

 

Favorite WOD?

Anything with Olympic lifts

 

Least Favorite Movements?

Thrusters

 

Tell us about your sports & fitness background.

I did martial arts (TaeKwonDo & Mixed Martial Arts) pretty much from 1st grade all the way to high school, where I started playing football and running track and continued to play football for a year in college. 

 

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

Coach Connor first told me about this gym! I don’t remember my first WOD, but I do remember the fitness assessment that Coach Jonathan put me through where I thought I could sprint a 500m row, and by the end of that I was a little nauseous, my ears were muffled and I was seeing stars…

 

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

Well I’m always focused on the love handles, BUT every once and awhile I look up and I see how much more toned my upper body is (shoulders, traps, chest). I was barely able to do 3 strict pull-ups and now able to do 8-10 strict pull-ups and kipping pull-ups in WODs. I still get gassed pretty easily, but I have been able to see how much further I can go on as prescribed workouts than when I first started. 

 

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

More confidence in myself and a greater appreciation for fitness in general. It also gives me an appreciation for my own abilities because I often become tunnel visioned on what I can’t do.

 

Please share with us any favorite CrossFit / CFS moments.
Coach Tasha and Coach Jenn’s faces when I failed a clean and jerk max attempt where the bar almost came down on my head.

Whenever random competition sparked either during warmups or WODs

Watching others get excited over PRs

Any time I got good/strong enough to do Rx movements or weights in WODs

For future reading: When I got my first muscle-up (at the time of this questionnaire I have not gotten it… yet).

 

Any advice for people just getting started?

Compete 24/7. With your past self, with your partner, with your goal or with someone you have silently (or vocally) declared a rival. Change happens slowly and gradually, frustration is natural, and ALSO, don’t eat ramen before WODs. 

 

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

Hobbies mostly include video games, watching anime and other shows, and listening to/watching video essays

Music is always fun as well, I’m your typical Asian church leader who sings and plays guitar.

New foods/food places and places I could set up a hammock and chill are my favorite to go to.

Transformation Thursday!

This is what happens when goals are backed up by a plan and then that plan is put into action, CONSISTENTLY!

Way to go Tati!

Tati is one of the staples in our 6pm class…She shows up 5-6 days a week and is ready to put in work each and every workout!  We have seen her go from not being able to do any strict pull ups to being able to bust and multiple big sets of pull ups! We’ve seen her improve in every area of her fitness simply because she shows up, works hard, and take her nutrition seriously!

~Coach John

Tati always comes in ready to workout! Always has a positive attitude during the entire class. She’s a great person to workout with always motivating and pushing me in workouts!  Her transformation has been amazing!

~Coach Jenn

Tati is a great member to workout with in the gym, she comes in everyday with a great attitude, and isn’t afraid to try new movements. She has improved immensely on her kipping pull ups and toes to bar!

~Coach Tasha

 

Meet Nicole!

 

 

 

 

Name? Nicole Cintron

Hometown? La Mirada
 
Age? 29
Occupation? Technical Recruiter for Career & Technical Educational at Fullerton College 
 
When did you first start CrossFitting? I started crossfitting in 2018 but only stayed with that gym for 8months. I am happy that I found CFS!
When did you first start training at CFS? I started training at CFS in October 2020.
Favorite WOD? My Favorite WOD was 1X1 Deadlift and 2,000 Meter Row. Two of my favorite things. 
Least Favorite Movements? Squat Snatch. It is all about timing and technique with snatches. 
Tell us about your sports & fitness background. I played soccer for 10 years. I played in high school and on various club teams. I also ran cross country in high school.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first WOD I do not remember the exact workout but I felt like I was going to die. lol I realized quickly how out of shape I was. I think I sat in my car for 15 mins before I took off because I was so gassed from the workout. 
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after) Before CFS I was sluggish and gained that “quarantine weight” from transitioning to working from home. Now I am physical and mentally feeling great. My body is changing. I am losing weight and regaining muscle. And I have way more energy!
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have finally made time for “ME”. Being a mom of two with a spouse who works long hours it is easy to fall in the motions of putting myself second. CFS makes me wake up everyday and look forward to my 1hr workout I get to do for me. 
Please share with us any favorite CrossFit / CFS moments. My favorite CFS moment so far is looking at the workout on ZEN and reading it was a 5k. I dreaded to attend class at 7pm, I showed up anyway. I came to realize that you are honestly capable of anything you set your mind to! I learned to never underestimate myself because I am more than I think. I proudly accomplished that 5k and I actually enjoyed running.
Any advice for people just getting started? Do not give up. It is always hard to start or to get back into shape. Consistency is key. The reward is pretty sweet to see your hard work pay off. 
What are your hobbies, interests and/or talents outside of CrossFit?I planned/coordinated events for many years and now it has become a hobby of mine I enjoy.

Meet Troiano!

Name?
Troiano…as in Stephanie

Hometown?
Cute lil’ La Habra
Age?
Old
Occupation?
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?

After that, DECIDE FREQUENCY.

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?!

PS…

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!

https://www.daveramsey.com/blog/smart-goal-setting

21 Day Challenge Rules

Saturday 

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

Monday

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)

Sleep

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 BCAAS

All Creatines

All PreWorkouts

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

 

FOR ANY FURTHER QUESTIONS CONSULT YOUR COACH ASSIGNED TO YOU!

 

 

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