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.
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!
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.
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.
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.
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.
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”
Individual In 5 minutes, perform: 100 Double Unders Max Reps Bar Muscle Ups
Team 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
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
RX 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
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.
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.
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