#crossfit310

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Back in the gym for a little strength training. #donthugme majorModWOD #DidntLiftThatBarBehindMe #crossfit310 #dayoff #workout #exercise @feelgood

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Kristen Hoffman wins week 3 LiveFit Raffle! She wins a Rogue M80 foam roller (sweet!) and some magical Mobility WOD Voodoo floss! Congratulations!! @french_farmhouse #livefit310 #crossfit310 #southbay #fitness #redondobeach #nutrition

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Ali Isham wins Week 2 LiveFit Raffle! RPM Ninja Rope! Watch out Double Unders...@swimali @mauiref44 @rpmfitness #livefit310 #crossfit310

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Audrey and Scott in the middle of today's WOD! Great training day: Back Squats for strength and Lunges in the WOD. Any wait for 430. Stay tuned for the Tuesday night LiveFit Raffle. We're drawing for an RPM Jump Rope today! #crossfit310 #crossfit #livefit310 #speedkills @rpmfitness #ninjarope #theopeniscominggetyourdoubleunder

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Week 1 LiveFit310 raffle result!! Brendon Maxwell wins...only he'll never know because he never looks at his Facebook or Instagram account. Just kidding, we'll send him a letter To let him know :) PS I'm laughing at the end because people were happy for Brendon but mad they didn't win at the same time. Funny. Brendon! The $50 Rogue Gift Certificate is yours. #crossfit310 #livefit310 #crossfit #roguefitness

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LiveFit Experience

LiveFit is not just 4 weeks of your life.  To truly see results you need to find sustainable solutions that will work for you long term.  Allyn Woghin and her LiveFit experience over the past year are a great example of this.

So if you are frustrated that 4 weeks of the LiveFit Challenge didn't get you where you want to be, read this.  Or if you couldn't get on board with the challenge and are struggling to start your revolution, read this. Or if you just want to read how AWESOME Allyn Woghin is read this! 

LiveFit Experience By Allyn Woghin

I am not one to brag.  And I am certainly not one to discuss my weight, or talk about my body – that’s just not my gig!  But when I put on a pair of shorts this weekend that used to be “just a bit too tight, but were fine for bumming around, camping, or washing the car” and found that I had INCHES of extra space, my first thought was to take a picture and share it with the world:

I started CrossFit in November 2011 as a “fit-ish” person.  LiveFit rolled around in January 2012, and I remember sitting on the floor of the box while Koach talked about the changes we could be making.  I smiled, nodded, and grimaced (probably more than once), all the while thinking, “Um, yeah.  This isn’t for me.  I’ll participate, play along where I can, and move on with my life.”

What a crap attitude.

That lousy attitude still managed to give birth to change – little ones at first.  I NAILED the hydration part of the challenge.  I knew I could be successful there, so I totally committed and before long I realized that water had replaced the majority of beverages in my life.  I focused on rest – it gave me an excuse to punk out early and go to bed.  I did pretty well, and continue to do okay here.  My schedule is hectic, but I can get in about 7.5 hours usually.  My workouts were solid, too.  I was only coming to CrossFit 2 days a week at that time, and I made an effort to never miss a WOD.

My nemesis?  NUTRITION.   As a former pastry chef, how could I be expected to give up the treats I loved?  I’ve always consumed those treats in moderation – a cookie here, a kid’s size scoop of ice cream there – so to give them up seemed ludicrous!  And breakfast is oatmeal – not a steak and avocado!  And where would I get the time in my day to create these meals?  HA!

So you’re wondering how I got those extra inches in my waistband.  I mean, at this point, you’ve got to be thinking, “she bought shorts a couple of sizes too big and took a picture.”  No…  I made changes.  And they weren’t always the number one, most Paleo, super healthiest changes I could make, but they were changes that worked within my life, changes that I felt okay with, and that I could stick to.

I knew that if I was ever going to succeed, I was going to have to change things that wouldn’t make me feel like I was depriving myself – that’s how my body, and my life works.  I replaced oatmeal with Greek yogurt, fruit, and almonds.  I never miss that heavy, gloppy breakfast any more.  It makes me a little queasy thinking about oatmeal now.  I started eating “sandwiches” without bread.  Over time, I preferred it that way.  When chicken breasts and steaks on the grill got tedious, I tried to absorb the recipes that others were using for quick, easy, tasty food, and hesitantly, skeptically tested them out.  I’m now addicted to the concept of my crock pot cooking for me as my proxy.

I can’t lie: I still eat cookies, M&Ms, ice cream, pizza, and sometimes, a good old fashioned cheeseburger with a bun.  I am by no means a model LiveFitter or CrossFit athlete.  But overall, my habits have changed.  I’m in the box 4-5 times a week, I’m doing things I never thought possible, and I’m in better shape at 39 years old than I’ve been in in 20 years.  I love how strong I am, and how good I feel.  I’m happiest knowing that I’ve achieved all of that while making changes that I can LIVE with.  And that’s what it’s about for me.  LIVING fit – not “white knucking” fitness.

I hope there are more people out there like me than I might think.  I’d love to talk to anyone who wants to get started, but maybe isn’t ready to be sold on the total package.  Some revolutions start small – and grow before you even know what’s happened.  Clearly I’m psyched to see what happened – what continues to happen – in my life, and I’m thrilled to share it with the people who helped to make it possible.  If there’s any way I can help inspire or inform the kinds of changes you want to make, hit me up on Facebook or grab me at the box.  I’m happy to help.  I mean, come on!  I put a “selfie” on Facebook.  I must be pretty excited.

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My LiveFit experience: Miguel

When I started doing CrossFit I had a crappy diet.  I ate whatever and didn’t really care.  Sure I made some improvements but nothing to write home about (does anyone still write?).  My first year at 310 we had a “paleo” challenge and I decided to give it a shot.  This was my first experience with clean eating.

That challenge showed me what I should be eating, and why.  From then on I have been able to keep that type of diet for the most part, but its by no means 100% paleo.  I have “cheat” days and I drink beer.  I just try to limit that stuff. Also, that is when I started seeing more improvement in my overall fitness.  My weight was down, my strength started to improve, I could recover faster, nagging injuries started to fade, and I could run faster. 

Last year, LiveFit showed me where I wasn’t really “living fit”.  With my work schedule/ hours I found myself only getting 4-5 hours of sleep some days.  Other days I could get more, but my score sheet had quite a few zeros on it.  I called BS on that and Kris just told me that’s my life, and I just had to find a way to make do with that.  When LiveFit ended, I tried to stay on track with everything, and I think I did a pretty good job.  I have a different work schedule now so I’m seeing the benefits of more sleep now.

This will be my second time around on LiveFit and it’s really cool to see some of our athletes going through it for the first time.  If I had any advice, it would be to be realistic.  If you max out on points everyday during the challenge, but fall apart the very next week and go back to “the old ways”, then you missed the point of this.  The “point” is for us to take a look at how we take care of ourselves after the gym.  It’s great if we WOD 6 times a week, but if we don’t take care of our bodies with good nutrition, hydration, and rest then we’re wasting our time.  This month you should begin to understand what you should be doing outside of CF310 to get better at CrossFit.  If you have any questions, ask a coach.  Remember, this isn’t an office pool with a finish line.  We want you to learn from this and hopefully it will stick with you after this month. 

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My LiveFit experience: Magdalena

I participated in the LiveFit Challenge last year and wow was I in for a treat! I was always trying to eat clean but would make excuses for putting bad things into my body with food. Then this challenge was presented to me last February and it was "my chance" to join a lot of people in my direct circle to work hard and hopefully see some results.

I was ready. I had been doing CrossFit for 2 years and had lost a lot of pregnancy weight but my body was still holding on to 25 lbs. I was Wod'ing  5 days a week and not losing that last 25 lbs. Weighing in at 158 at that time. I was frustrated so I said  "Lets do this!" I continued to Wod 4 days a week and added in a 5k run every week. I didn't buy in because I didn't feel the need for a reward other than losing the weight. My goal was to break 150 at that time.

At the end of the 30 days I lost 13 lbs. I was so surprised with hitting my goal and really liked the way I was feeling. So I decided to stay on it for 30 more days and I lost another 10 lbs. It was like BINGO why didn't I do this sooner! Geez! I continued LiveFit for another 30 days again for the third round and felt amazing. Got stronger in the box and was running past people I never thought I would catch. So needless to say I thank Koach for pushing me to start this challenge to begin with and now my diet is pretty close to last year's challenge requirements with an occasional detour when I feel the need. Small portions and lots of good fuel! I am doing this challenge again this year with all of you awesome people just because I love it and trying to fine tune some things! Lets see what happens! Only good things can come out of it. I promise!

Love, Mags