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!

The Strict Muscle Up

The Strict Muscle Up

This combination of a strict pull up and a strict ring dip is performed with out any swing or kip, with the rings starting in a turn out position from a dead hang and a turn out position on top of the rings.

Slow, controlled movement is best practice.

When To Kip & How To Do Kipping Pull Ups

When To Kip & How To Do Kipping Pull Ups

There’s always been controversy surrounding the kipping pull ups. It’s dangerous, it’s cheating, you look like a noodle on the bar.

To be clear, I mostly agree with all of these statements.

First – the kipping pull up is absolutely dangerous for anyone not strong enough to do at least 5 strict pull ups.

If you cannot perform 5 strict (and I mean real-strict, none of this bent leg, bent knee kicking business. Hollow body STRICT!

Second – it’s not cheating.

It’s only cheating if doing a box jump is cheating for a back squat. They’re two different movements. One is strength, one has completely different purposes and applications. If you’re calling it cheating, you’re failing to see the mechanism of the training device.

Go ahead, tell Konstantinov that he’s cheating.

Third – Wet noodles!

Miko Salo doesn’t look like a noodle here:

He looks like a damn animal moving with pure instinctual force.

It’s poetic, it’s brutal…AND he’s using old school small plates. No dropping 95# here.

Anyway, here’s Coach Dan Martin going over technique and standards for the strict kip, then showing how to kip. Enjoy.

We’ve Been Sold This Idea That Change is Fast & Easy. It’s Not.

We’ve Been Sold This Idea That Change is Fast & Easy. It’s Not.

Changing the body, for-real changing and not just losing a bunch of water weight, takes time.

Real time. Months, years even.

Get your head adjusted to that, because it’s reality.

Your 21 day Keto-Pizza challenge diet MIGHT get 20 pounds off of you, but you’re not keeping it off. You know this, yet you persist.

A client recently told me, “I Lost 100 pounds last year!” The only problem was, he’d lost 25 pounds four times and put 30 back on each time.

100 lost, 120 gained, 20 pound total gain. Yep…short term mentality. This was from a smart person, a successful business person. Common sense and acumen in abundance…and yet, with food, none.

Remember, this is long term.

Nutrition is a life long habit. Diet is a lifestyle skill.
If you’ve done other short term stuff, please forget it. Challenges and other short term ideas DO NOT work. They’re a recipe for disaster, a cliff.

Once you’re done with 30 days or 6 weeks, what’s next?
Cake, pizza and no plan? On again/off again/never again?

We know this happens, we’ve seen it over and over again.

What we propose is something completely different, free of a challenge mindset that promotes overly strict adherence.

If you make a mistake on The Dan Plan Diet, no big deal. You’re not perfect.

We’re not looking for perfect, we’re looking for better.

Think of The Dan Plan Diet like learning a foreign language. It takes time to get it right and understand the subtle nuances.

“You’re a week in, we have at least 90 days to work together.” This is something I say regularly. I call this the ‘come-down-off-of-that-ledge’ speech. You’re a week in.

Maybe you didn’t stay a close to the plan as you’d like to admit, but dang it you want RESULTS!

When do you want them? NOW!!!

Slow down, enjoy the process, stay away from the scale, look in the mirror a little less. Give yourself some credit.

You made the choice, you invested in yourself.
Investments take time.

We all know there’s no such thing as a quick fix for your body. It’s common sense.

Unfortunately common sense goes out the door when it comes to body image. It’s so sensitive and unique; marketers and advertisers take advantage of that.

No one really looks like the air brushed, dieted-down, dehydrated models on magazine covers, yet we’re primally drawn to that image and our own ability (or inability) to achieve. I know because I feel the same way.

Tune out all of the noise. Trust the process. I’ve hacked the path through the jungle. I know what works, and I’m happy to guide you.

Follow the Plan, stay committed.

Be patient! Stay the course.

Results will happen, I Promise.

When you’re ready to make a real change, check out our nutrition program by clicking this text.

11:11 – A Fitness Competition

11:11 – A Fitness Competition


WOD 1 “Big Trouble in Little Haiti”

Run 800 Meters
Row 1,000 Meters
Run 800 Meters

Runs are subject to not be exact distance, and may include obstacles.

Team – 400/400 run-500/500 row-400/400 run

WOD 2 “Thrust or Bust”

Over the Box Box Burpee

RX 75/53 Barbell, 24/20″
Masters 45/33, 24/20″
Scaled 20/15 Dumbbell, 24/20″

Full extension is not required on box jumps. Moth feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.

Team – Partner A completes the full workout, then Partner B completes the full workout.

WOD 2.5 RX Only!
“Jump for Your Right to Muscle Up”

In 5 minutes, perform:
100 Double Unders
Max Reps Bar Muscle Ups

In 7 minutes, perform:
200 Double Unders
Max Reps Bar Muscle Ups

WOD 3 “The Twenty Ones”

21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups

“The 42’s”

With a team mate, breaking reps in anyway you desire:
“The Twenty Ones”
42 toes to bar
42 wall balls
42 pull ups
42 lunge steps, in place
42 single arm hang power snatches
42 single arm push press/jerks
42 squats
42 burpee pull ups

20/14# ball, 11/10′ target
Chest to/chin over bar
40/25 DB
goblet lunge
goblet squats
8/7′ chest to/chin over bar burpee pull ups

Scaled & Masters
14/10# ball, 10/9′ target
Jumping Pull ups
25/15 DB
goblet lunge
goblet squats
8/7′ burpees, no pull ups

10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.

Why We Sell Ascent

Why We Sell Ascent

Whey is one of the most well researched supplements of all time. It’s proven to be one of the most bio-available, easily absorbed sources of protein. Ascent is made from GrassFed Whey, the highest available whey on the market. At both 305 & A1A we sell single-servings and 2 pound bags. This is one of the only protein we endorse, for good reason. It’s high quality, mixes easily and doesn’t have any artificial sweetener. Get yours today and see why we all use it.

Floor Core Vol. 2

Floor Core Vol. 2

To do any athletic endeavor you need core strength, both front and back. This routine focuses on abs, hips and lower back strength. Choose an option that fits your level. Rest as little as possible to get the work done.

Every body wants abs, but don’t nobody wanna get on the floor.

You’re not one of those people.

YOU get on the floor.

YOU get abs.

Do 3-5 Rounds of this. It’s good for you, we promise.

10-20 second V Hold

10-20 Russian Twists

10-20 Medicine Ball Sit Ups

10-20 V-Ups