Community Archive

30 Jul 2014

Special K

Kay started the fundamentals program in October 2013. Like any good boyfriend, Andrew was the one who dragged Kay out on the first day for the intro and assessment session. You all know how it works. A couple that works out together, stays together! They both were dying, but came back for more.

After completing the fundamentals program, they both then did additional personal training with me to get themselves ready for the group classes. Kay and Andrew joined the group classes mid January 2014 and are doing well. Andrew, you are rocking it in the mornings and having fun in Weightlifting 101, but I am going to shine the light on Kay today.

Kay dropped several clothes sizes going from size 16 to size 10/12. Her weight went from 182lbs to 159lbs.

Besides the numbers, her story is pretty kick ass.

When she first started CrossFit, she didn’t care for PRs and nutrition, until April 2014, when she had blood work done. It was a wake up call for her. Her ​triglyceride was high at 458 and cholesterol at 254, and Kay was also diagnosed as being​ pre-diabetic. Kay got scared because her family has a history of heart diseases and diabetes. Her father and brother both started taking heart medication at the age of 34. In addition, her father’s family also has a history of early deaths; from the ages of 37 to the 60’s. She did not want to end up down the same route and made changes with the help of her nutritionist and personal trainer. Kay started to monitor her food and used a food diary app which was checked weekly by her nutritionist. She learned to cut out grains and processed foods, and followed a semi paleo diet, with the exception of cutting out legumes and a little bit of dairy. Kay started losing weight in April of this year and learned that nutrition, exercising, and weight training go hand in hand. She thanks Andrew for convincing her to do CrossFit as she feels like she’s gained her life back.

Kay’s goal is to lose more weight, lift heavier weights, and just to be stronger overall. She believes this is her year… as they say life begins at 40, she turns 40 this September. Keep up your hard work and dedication, Kay! She is a great example of changing her lifestyle and becoming healthier. We are all proud of you and support you!

– Coach Annie

Main Group Workout
Skill (gymnastics):
1x max set toes to bars
Then, 21-15-9
Knees to elbows
Abmat sit ups

Skill (weightlifting):
1RM 3-position snatch (floor, hang, hi hang) + overhead squat

Work (gen):
4 rounds for time:
400m run
15 burpees

Work (comp):
“Open Test”
50 Wall Balls, 20/14lbs
50 Double unders
40 Box Jumps, 24/20″
40 Toes to bar
30 Chest to bar pull ups
30 Burpees
20 Power Cleans, 145/100lbs
20 Jerks, 145/100lbs
10 Snatches, 145/100lbs
10 Muscle ups

Pre-warm up/cool down:
4:00min quad smash
4:00min barbell quad smash
400m run

These students earned every bit of their successes. There’s no magic 1 week cleanse or 30/60/90 day insane workout program here. It’s just about making lifestyle changes one decision at a time.

Very proud of these students for having the courage, commitment, and consistency to train to be their best.

New years? How about new you?

Here’s a look at our field of top challengers.

Over the past 7 weeks, these students have opted into a lifestyle challenge that consisted of 0% nutrition restrictions, but 101% accountability. (Check out Beach Fit Part 1, Part 2, & Part 3)

Instead of logging points for what foods they ate or what cheats they had, the only thing they had to do was upload daily (semi-revealing) pictures of themselves to their Facebook account over the course of the 50 day challenge.

The challenge was supported through three 2 hour workouts scheduled every three weeks for the sole purpose of functionally looking better. We may have used CrossFit methodology, but the sole purpose of the challenge was to increase pure aesthetic power through traditional body sculpting workouts.

The challenge wrapped up this week with a final SEAL inspired workout, BBQ, and bon fire at the beach for all our participants.

Using the judging criteria we set out at the beginning of the challenge which consisted of points awarded per daily picture uploaded, workout results, and overall improvement factor, we are proud to announce that Mr. Tri Ho and Mrs. Ella Felix are our top 2013 CrossFit 101 Beach Fit Challengers! Congratulations to both of you as this is just a side benefit of the effort you have both put in over the past 7 weeks.

Much congratulations to the rest of our students who took on this difficult challenge as the race was a close one. What impresses me most about our students’ performances is how they’ve adopted this challenge as a tool to improve their overall will power, health, and fitness. You are all awesome!

I would like to take the liberty of sharing the reflections of our two challenge winners here:

Tri Ho:
“Day 49, 6/7/13 Beachfit Challenge: Finally, this will be the last fb selfy posting for me. I normally don’t like posting self-images of myself but this was a requirement to do this challenge. My crossfit gym started this challenge on April 20th, 2013 which last for 7 weeks with only a few restrictions; daily pictures posted on fb and attend 3 scheduled Saturday 2-hr workouts. Everything else is self-accountable with no food restrictions. What caught my eye was the word “self-accountability”. I have to be self-accountable for going to the gym, eating right, and maintain my sleep recovery. Daily picture posting will force me back on track if I veer off course. Each person’s body has different ways of processing food, so I like the no food restriction. I’m glad I did this challenge and since I catered my food intake base upon my body’s responses, this I foresee will continue after this challenge. I’ve lost around 10lbs and am currently at 156lbs. I still maintain my strength as I’ve PRs on a few of my crossfit lifts but definitely increase my endurance during all the workouts. Thanks Trac and Crossfit101 for allowing me to do this.”

Ella Felix:
“Day 49 (6/7): DONE! Giving glory to God for all that He has done and will continue to do. Every Christian longs to hear these words from the Father at the end of this life journey:

His Master said to her , ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your Master.’

Got Jesus? Best decision of my life and yours, literally. I’m not talking about religion. I’m talking about a relationship with God of the universe by right believing and NOT right doing. Believe in your heart… “I’ve missed the mark, have not done things Your way; I’m a sinner. But I know You sent Your one and only Son, Jesus Christ to make things right… to pay the penalty of my faults & follies; to die for my sins. I believe by His blood, I am made right with You and will now spend eternity in Paradise with You…”Believed it? So say it… and it is indeed DONE!

John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”

Great work everyone! I’d do this all over again with any of you. Now on to the next challenge!

From PR’ing clean and jerks, snatches, and muscle ups in class, this man is just kicking butt! ’nuff said!


It’s not about new year’s resolutions, it’s about new life resolutions. Just a small look at our students who live our 101 lifestyle.

Contact us at [email protected] to get started with a free orientation for 1-on-1 personal training or enroll in our limited spaced On Ramp fundamentals course starting up in January.


These students are just a small sample of our community who exemplify the lifestyle that we choose to live. They train hard, eat right, and are positive influences in our community.

If you think you’re up to the challenge of joining the CrossFit 101 community, email us at tracfit@crossfit to RSVP for January’s On Ramp Class 29’s free orientation sessions:
1/3 Tuesday @ 8:30pm
1/5 Thursday @ 8:30pm
1/9 Monday @ 7:30am, 12:30pm, 7:30pm
1/10 Tuesday @ 8:30pm


Thank you athletes and coaches for making this a miraculous year. I can only accept your birthday wishes, gifts, and incredible support with humble gratitude as I turn 30. Our community was just starting out this time last year (see this post from my bday last year which was spent experiencing our “Hell Weekend”). To see what it has become and to feel how powerful the synergistic energy is, is truly a blessing. Again, thank you, thank you for allowing me to lead you. This community has helped me grow to be in the best physical shape, most mental peace, and strongest spiritual state that I have ever been in, in my entire life.


Looking back this year, we’ve made some huge strides with the community: our candidates from last year are now all L1 Certified CrossFit Coaches, we’ve brought on 3 more Assistant Coaches into our mentorship program, we ended up securing our current facility, and we’re currently prospecting the opportunity to expand, but most importantly, our students continue to progress in their fitness development safely and effectively. To receive feedback from our community that we are succeeding in our mission to change lives for the better makes all the hard work, risk, and sacrifices that come with striking out a new business makes it well worth it.

We continue to push, fall, get back up, try new things, keep what works, and discard what doesn’t. None of this would be possible without the extraordinary support that each and everyone of you give us on a daily basis as you commit to a balanced lifestyle. Here’s to a another year of opportunity to be our best selves.

“Dirty 30″ CF101 Version
For time:
30 burpee box jumps, 24/20”
30 burpee pull ups
30 swings, 2 pood
30 split jump lunges
30 toes to bar
30 push presses, 95/65lbs
30 good mornings, 45/25lbs
30 2-for-1 wall ball shots, 20/14lbs
30 burpee tuck jumps
30 triple unders (x3 double unders)

082611 Dirty 30

"We burn the fat from our souls."

“Irie = positive emotions. feel good. good vibes. peace. happiness. i am irie.” – Alfred Foz

When Alfred first came to us, I really didn’t know whether he would continue training with us. After his first workout even when he said he wanted to continue, I was still a bit skeptical. Now, after 8 months of training, this community would not have the same spirit if he wasn’t a part of it. Alfred is always game, always willing to push himself further than the day before, and he does it all with quiet confidence. Though a rock star, Alfred was really shy about allowing me to share this picture, but I thank him for his courage.

The physical results that you see here are just a side effect of the passion and commitment Alfred has put in towards developing himself to be his best self. Great job Alfred, thanks for being a positive influence for yourself and for those around you!

Check out more progress pictures of our athletes here.