Litza Crushed Her Goals Using Nutrition and WODs

I started CrossFit 305 in May of 2010 (yup almost 9 yrs ago).

I had taken 9 months off from September 2017 to May of 2018 due to a difficult time for me and I also had some injuries I was trying to heal.

I started to think CrossFit wasn’t for me anymore but I missed the people and workouts every day I didn’t go during those 9 months and I was very depressed at my weight gain and how sluggish I felt.

I decided to rejoin in May of 2018 going very slowly as I was very out of shape and I still had injuries. I was looking for a nutritionist and talked to Dan about it and he told me to use his Dan Plan.

I thought to myself why not and began it in July 3rd 2018. I did the Dan plan for 7 weeks and lost 11 pounds.

It is now March 2019 and I am 30 pounds lighter and getting very strong again.

I can now do 8 strict pull-ups in a row (goal is 10) and a ton of other stuff again and my stamina is getting better and I keep getting stronger little by little.

I look forward to continuing my journey of losing more body fat and getting fitter and stronger.

A big thank you to Jeff Costomiris for being one of the nicest coaches ever and pushing me when I don’t think I have it in me……I love our CrossFit 305 family.

Jay’s Results Are A Great Example of Learning Sustainable Eating Habits

Tell me about your experience with the program?

I had formerly been a member of A1A. Being out of consistent exercise for a few years and having some bad eating habits, I was at an all time high (in weight). Seeing all of Dan’s posts of everyone getting solid results through dieting, including people I knew from the gym, seemed like a way for me to jumpstart getting back into health and fitness.

Dan was super helpful in answering the most basic of questions and sending preliminary info so i gave it a shot.

It’s very easy to follow if you’re committed to the program.

What was the hardest part? What as the easiest?

Just gotta stay disciplined and theres plenty of good stuff to eat! Learning to cook simple things at home was very easy once I tried.

What had you tried before? Did it work?

I had cut out bad foods and ate “healthier”. It worked OK, but nowhere near as quickly, effectively and efficiently as TDP because just “eating healthier” without specific guidelines you THINK you’re being better than you are.

Checking in and following a list are both very key.

What are your goals and plans moving forward?

My goals are to stay disciplined of diet guidelines and do another good Phase 1 on my own so I can send you GREAT before/after body shots. Especially since I’ve started going to my apartment gym twice a week now!

Use This Two Move Ab Routine to Chisel Your Mid Section and Define Your Abs

Use This Two Move Ab Routine to Chisel Your Mid Section and Define Your Abs

Two moves is all you need.

A lot of time exercise routines are over complicated and require a manual to tackle.

Not this one.

We keep it simple, safe and effective with these two movements.

Do 3 to 5 sets of 10 to 20 reps of each of these movements.

So it could look like this for a beginner:
3 Rounds of:
10 Single Leg V Ups (Touch shins)
10 Toe Touch Crunches, touch shins

Or it could look like this for an advanced trainee:
5 Rounds of:
20 Single Leg V Ups, touch toes
20 Toe Touch Crunches, touch toes

Rest as little as possible while moving with great form.

Use it as a warm up, a workout or a finisher!