International Online Qualifier
July 6, 2019
International Online Qualifier *Hosted at Cyn Gym CrossFit* CynGym CrossFit is excited to host the International Online Qualifier. This challenge is a 3-Week EVENT where athletes can compete against thousands of people worldwide and prove their fitness! This is a perfect opportunity to get ready for the 2019 CrossFit Open in October. How it will work: For 3 consecutive weeks on Friday nights, August 23rd, 30th, and September 6th, Cyn Gym will open at 4:30pm for athletes to schedule heat times and warm up. Competition will take place promptly at 5:00 PM and continue through 7:30 PM. Please note: Heat times will not be available before 4:30 PM and will be on a FIRST COME, FIRST SERVE BASIS (heat times are subject to the International Online Qualifier WOD requirements). Athletes do not need to be present for the entire duration of the competition however he/she must arrive before the final heat at 7:00 PM to compete...No exceptions! Cyn Gym Staff will be on hand to oversee and help with the event and all necessary equipment and resources will be available to complete each WOD. • The cost to compete on Friday night is Free!! (please note there will be NO recounts) • Participation in this competition will not affect weekly visits or membership with Cyn Gym CrossFit. • Our daily class format on Fridays will be modified during this 3-week competition. The 8:30 and 9:45 am classes will switch to OPEN GYM and the evening classes will switch to the International Online Qualifier competition. • Videography will be available for athletes in contention for the Qualifier. • Cyn Gym Staff and/or volunteers will be available to count athletes that are participating. • Please Note: To be a part of the Cyn Gym Leaderboard only, you do not need to register online or pay. Our Leaderboard will be updated weekly and posted in the Cyn Gym lobby. If I want to sign up Online, What is the International Online Qualifier?? The International Online Qualifier combines the WZA Online Challenge & Qualifier (WZAOC,) Atlas Games Qualifier & Filthy 150 Qualifier into a singular, simplified qualifier. With multiple events & qualifiers happening throughout the year, the International Online Qualifier is meant to simplify the schedule and make planning for a season easier. Registration for the International Online Qualifier opens on July 1st and athletes will have the option to register for the WZAOC, Atlas Games Qualifier, Filthy 150 Qualifier or all 3! Registration is $25/event + processing fees for individuals and $80 + processing fees for teams. Athletes are welcome (and encouraged!) to compete in multiple competitions. This option is available at check out during the International Online Qualifier registration! One unique feature of the International Online Qualifier is the Universal Leaderboard. Through this, athletes will have the ability to not only sort the leaderboard by competition, to see if they’re in a qualified position but also view a combined leaderboard of all three competitions. Think of this as a way to see where you rank against even more athletes from around the world! To sign up online and be a part of the International Online Qualifier Leaderboard, you will need to register at any of the following websites: WZAOC, Atlas Games Qualifier, Filthy 150 Qualifier • Please note, once an athlete completes their workout at Cyn Gym, he/she will be responsible for entering their scores online BY THE FOLLOWING MONDAY @ 8:00 PM!!
June 20, 2019
If you drink products containing artificial sweeteners like Sucralose, please BE WARNED! Common side effects of Sucralose & Splenda consumption include: + Gastrointestinal problems (Sucralose can destroy as much as 50 percent of the microbiome in your gut) + Seizures, dizziness, and migraines + Heart palpitations or fluttering + Blurred vision & allergic reactions + Blood sugar increases, weight gain and Type 2 diabetes *Courtesy of Lifeaid: the functional beverage company
Dan's Testimonial...
November 11, 2018
Working out efficiently and effectively has always been a difficult challenge for me. Before starting Crossfit, I would dabble in the gym and focus mostly on running. I had participated in gym classes before, but always felt uncomfortable or bored. Crossfit with its unique blend of cardio, strength, and gymnastic workouts are the perfect combination for me. However, once you learn the routines, it is possible to do a lot of them at home. What I love about Cyn Gym Crossfit is that it gives me a reason to show up to the gym. It is a healthy competitive atmosphere, where I am competing against myself and being inspired by what others are doing. Everyone from the coaches to the other gym members rally around each other. The coaches are exceptional. They provide great teaching and encouragement. As I try to navigate new moves, they are there to help. 
I am stronger now than I have ever been. I have begun to tone muscles that I did not know I have. I am more confident when lifting weights. My half marathon times have improved. I am able to do things that I never thought I could do. Crossfit is challenging, but anything worth doing is. Anyone considering or interested in doing Crossfit, please strongly consider Cyn Gym Crossfit. You will not regret it!  
Dan Blocker, PhD LMFT
Director of Behavioral Health 
Pomona Valley Family Medicine Residency 
Ariel's Testimonial
August 19, 2018

When I first started at Cyn Gym I was extremely hesitant. I was the type that was content doing my workout DVD’s at home on my own. The thought of going to a gym, especially a Crossfit gym, was very intimidating to me. I knew I wouldn’t know how to do most of the movements and had never really lifted weights before. My husband, Chris, finally convinced me to try it and I am so grateful he did. It has been such a great experience and I have done things I never knew I was capable of. Within the first year I got into the best shape I have ever been in.

The coaches are amazing and have been instrumental in my journey at Cyn Gym. Cyn, Leanne, and Stephanie, who are typically the coaches in our morning class, are so involved and are always there to help correct my form and give me tips on how to improve certain movements.

I have been prone to tweaking my back for various reasons and any time I irritate it they really work with me. They are so attentive to make sure that I don’t make the injury worse, while figuring out exercises I can do in order to get a good workout in and strengthen my back in the process. 

They were also very involved when I was pregnant with my daughter. As soon as Cyn knew I was pregnant she and the other coaches would monitor me during the workouts, making sure I wasn’t overdoing it and being safe in my movements. Over the next few months they would let me know when it was time to modify movements, while still getting a solid workout in. This was so important for me because I knew continuing to workout during the pregnancy would keep me motivated, help me during my labor, and also during my recovery process after. With the encouragement and guidance I was able to workout the entire pregnancy, even being a week overdue!

My labor and delivery was quick and smooth and I truly believe its because I worked out my entire pregnancy. I was able to get back in the gym about six weeks later and slowly but surely I am working back to where I was pre-pregnancy.

I have loved my experience at Cyn Gym over the last two and half years and can’t imagine going back to my home workouts. The energy I get being at the gym with the awesome coaches and great friends makes all the difference!

June 24, 2018

Available at Cyn Gym CrossFit...

June 24, 2018

Available at Cyn Gym Crossfit...

2018 CrossFit Open
February 10, 2018

CynGym CrossFit is excited to once again host the CrossFit Games Open.  The Open is a 5-Week EVENT where athletes can compete against hundreds of thousands of people worldwide and prove their fitness!

How it will work?

For 5 consecutive weeks on Friday nights, February 22nd through March 23rd, Cyn Gym will open at 4:30 for athletes to schedule heat times and warm up.  Competition will take place promptly at 5:00 PM and continue through 7:30 PM.  Please note: Heat times will not be available before 4:30 PM and will be on a FIRST COME, FIRST SERVE BASIS (heat times are subject to WOD requirements).  Athletes do not need to be present for the entire duration of the competition however he/she must arrive before the final heat at 7:00 PM to compete...No exceptions!  Registered judges will be on hand to oversee and validate athletes scores and all necessary equipment and resources will be available to complete each CrossFit WOD. 

  • The cost to compete on Friday night is Free!!  Recounts or different day accommodations will be offered for id="mce_marker"5.00/WOD (days and times will be based upon availability of the gym and coaches)
  • Participation in this competition does not affect weekly visits or membership with Cyn Gym CrossFit. 
  • The daily class format on Fridays will be modified during the 5-week competition so be sure to check Mindbody for a detailed schedule.
  • Registered judges will be available for athletes in contention for Regionals or the Age Group Qualifier.  All other athletes will be counted by other available registered judges or participating athletes.

We will be using the CrossFit Games Leaderboard to customize our Cyn Gym Leaderboard.  This means that to see how you stack up against your friends and family at our gym, you will need to sign up for the open at and create a profile.  This process is super easy and athlete profiles show a lot of interesting stats, such as; How many Open events you have completed in and how you rank Worldwide, by region and by state. 

Once an athlete completes their workout at Cyn Gym, he/she will be responsible for entering their scores online at BY THE FOLLOWING SUNDAY @ 5:00 PM!!  Once scores are entered, the Cyn Gym CrossFit Affiliate Manager will validate accurately entered scores before each WOD's closing date and time. 

Cynthia and Lou's testimonial
January 7, 2018

It all began spring of 2008, when we gave birth to our first son. We thought... ah, we can eat whatever we want... Mom & Dad are not here to tell us “No! That’s bad for you” so the days turned into nights and we had our second son in 2009... this went  on. Lou and I would eat burgers with fries and a large soda (for each) in the middle of the night. Chips with sour cream followed by a iced cold beer. Sit on the couch and watch a movie. Ahhh those where the most awesome nights. Hanging out with your spouse after work, after a hectic day with the kids. Then my youngest son was born in 2013. Lou and I had no energy fatigue all the time. We didn’t take the kids to the park we didn’t play outside with them. Until one day... my oldest son said to us “Mom & Dad why are you always watching movies & never play with us outside?”

Lou and I kinda dismissed the question... But we didn’t forget. Then a close friend of mine, would tell me about this awesome Gym that she absolutely loved. And I said ah what the heck let me give it a try. It’s all the same anyway! Lol


I drove to Cyngym, nervous as heck. Not knowing anyone. Contemplating if I should get out of the car and be brave. So I decided to walk in. To my surprise... Everyone, I mean EVERYONE at the gym as I walked in they all greeted me with Respect and as if they all knew me. I loved that and I was immediately hooked! 


The coach for the Day was the owner Cynthia Truax, she is amazing! I’ve been to other gyms... some are snobby, the owner of my previous gym, was eating chips and drinking soda while I was working out. Not Cynthia... She is a true champion and I am honored to learn from the best!


If you’ve signed up to a gym. But never went because you don’t know how to use the machines or what to do. That you walk out continue to pay and never go then Cyngym is the way to go.


So this is us then & now 10 months with Cyngym Lou & Cynthia shedding off some serious inches & getting stronger... EVERYDAY!


December 06, 2017

Pure Carbs by Puori
August 19, 2017

After a workout, carbohydrates will help create a peak in insulin. This peak is needed to initiate muscle protein synthesis to help your muscles recover and get stronger. Also, when you work out, the body uses all the ‘easy’ energy first. This is glucose and glycogen (the storage form of glucose) in the muscles. Therefore, after a workout the glycogen levels in the muscles are depleted and eating carbohydrates will help restore the lost glycogen and hence, restore the energy storage in your muscles.

Our Kids Room
April 9, 2016

At CynGym, we believe that a kid’s room should be more than a gated pin in the back corner of the gym.  Our kids room is an actual room that is safe, clean and fun to be in.  The decor is bright and cheery to encourage play and happiness.  We have DirecTV, a DVD player, a huge whiteboard for creativity, a table and chairs and lots of safe, fun toys.  We also have a large couch and bungee chair for bigger kids to lounge and kick back on.  The door to our kid’s room has been replaced with a glass slider so parents can see their children at all times while working out.  Our objective is to have a great place for our kids so our parents can exercise without worrying about their children.

Our newest testimonial by Josh Eddins...
March 3, 2016

I've been at CynGym for almost three years now and I feel like it's about time I wrote down some of the things that make this place great. 

I moved to California in June of 2012 for a job and a change of scenery, I really didn't realize how hard it would be to start over at 35 years old, not in terms of finances but the social aspect, i have always been somewhat introverted and scared to try new things. after being here for almost nine months i was just about to give up and go "home" as i still had made very few friends and my social life was pretty much non existent. I had a gym membership to L.A. Fitness and I went regularly but just like everyone else I was perfectly content with my headphones in not looking at anyone and everyone minding their own business. i wasn't progressing at all and had pretty much been at the same level for years. I kept seeing CrossFit Bumper stickers on cars in the area and all i really knew about it was that it was group workouts that were pretty intense; I did an internet search of CrossFit Gyms in my area and found several but the closest one was CynGym. i sent an email to contact Cyn looking for prices and she insisted that I come and try it out to see if it was even something i would be interested in doing. 
I arrived to the Gym a little early, I was scared to death as i really had no idea what i was in for, i waited in the parking lot for a few minutes before walking in. I started to see people walking in these people were all in better shape than me..way better! this only added to my anxiety, what was i thinking?!? i almost drove away, but somehow i talked myself through the door. Cyn approached me and started telling me some of what we were going to do that day, most of it left me with a dumb look on my face as i had never heard of these things..what was a Power Snatch? Clean and Jerk? By the time we finished the WOD I was a little more relaxed and relieved...WOOT WOOT I survived!! Cyn asked what i thought and if i wanted to do it again, we immediately scheduled for the next day. 
About a year later I had an injury that kept me out of the gym for a while, and to be honest I may not have gone back at all had Cyn not texted me to tell me we could work around the problem. i remember thinking that "she didn't have to do that" I was under contract she could take my money and never think twice about it. It was in that moment that I realized that Cyn truly cares about helping people reach their potential and not collecting a paycheck. CynGym has made me a better person in more ways than one, it has made me stronger physically than i have ever been in my life and also changed my mentality towards other people, I get as excited for my friends when they hit a PR as I would if I had hit it myself! I've never been a part of a group of people so motivating and inspiring. From coach to member; every person there is committed to doing their best and pushing you to do yours. it is a true team and family effort. 

Walking through that door was the best decision I have ever made in my life and I am immensely grateful for the chance to be part of the CynGym family.                               
Rotator Cuff Dysfunction - Functional Recovery from Impingement and Surgery
October 11, 2015

Looking forward to helping people at the gym with Shoulder Dysfunction!  There is a lot we can do with good movement patterns and strength work.  We have to be deligent and not go back to our old ways once we are moving correctly no matter how enticing lifting heavy is.  In time, we will get those PR's the safe way!!  

New product...SB3 is here!!!!
September 20, 2015
Symbiotics SB3 is the ideal blend of probiotics, prebiotics and vitamin C to keep you in perfect balance so you can perform to your highest potential. * Protects and restores your natural gut flora * Maintains immune system * Supports healthy digestion
Now selling PERFECT BAR... The freshest nutrition ever created!
August 17, 2015
Perfect Bar is the perfect bar if you crave smooth, delicious, all natural, incredibly nutritious, freshly ground peanut or almond butter. We sweeten that to perfection with just enough organic honey, add high quality protein and 20 organic superfoods and use Mother Nature’s preservative, cold, to keep it tasting like we just made it.
Getting to know Coach Gerald ...
May 14, 2015
Growing up I moved around a lot. I found that playing sports and being continuously active helped me get engaged in meeting new people and making new friends. It was like sports bonded people together as a group all striving for the same thing. I played football in junior high and high school. What I loved about football was the competitive nature, the passion and drive for playing your heart out and leaving all out on the field. I’ve always been very competitive and believe in putting everything in to what you’re doing. After high school I continued to stay active by signing up with gyms like 24-hour Fitness and LA Fitness, but couldn’t stay motivated so it was an on and off again type of relationship. My fitness goals suffered as a result. That was until, my now wife ( Cassie ) told me to try her mom’s ( Cynthia ) gym. I walked into CynGym Crossfit not knowing what to expect. I was nervous, a little scared and unsure if I’d even like it. I instantly enjoyed the push and motivation that came from doing Crossfit. Everyday is varied and posses a different challenge, which kept me coming back; I wanted to see what the next day would bring. I enjoy the drive to embrace and overcome each challenge each day I come to CynGym Crossfit. I have so much fun working out next to my fellow comrades sweating, pushing, and striving to conquer the challenge day in and day out. Crossfit has simply become a passion, a way of life, and a life changing experience that I will continue to embrace. The best part of each day is coming to CynGym Crossfit and working out with my CynGym family, because it reminds me of the football days; we are all there for each other pushing as hard as we can to try and attain the same goal. I’ve never felt healthier and stronger than I do today!!
LACK OF TIME EXCUSE...If I had a dollar for every time I heard this....
April 16, 2015
Courtesy of The Lack of Time Excuse I have been an athlete my entire life. I don’t have a transformation story to tell about how I was once sedentary and overweight. I have always been active. That’s the only life I have ever known. I have always trained. I have always participated in sports. And I have loved every minute of it. That is who I am and what I do. With that said, I do not think any less of anyone who does not exercise. My quality of life won’t change whether you exercise or not. I don’t run around the street trying to get everyone to drop down and perform pushups. I will never force someone to do something that they don’t want to do. All that I can do is share what I consider to be the benefits of a healthy and active life. You can either take my advice or ignore it. It’s up to you. You need to live your life the way you want to live it. If you want to sit on the couch all day, go sit on the couch. Do what you want. All I ask is that you don’t go around telling everyone that you do not have time to exercise. The lack of time is excuse is nothing but an excuse. Lazy people and productive people have at least one thing in common. They both operate within the confines of a 24 hour day. Unfortunately, more and more people seem to be shifting towards a life of inactivity. Just yesterday I received an email that included the following statistic: DID YOU KNOW THE AVERAGE HOURS PER DAY OF LEISURE TIME THAT CONSUMERS SPEND IN FRONT OF A COMPUTER, TABLET, OR PHONE SCREEN IS 4.4* *Source: The New Multi-screen World: Understand Cross-platform Consumer Behavior, Think with Google, August 2012 I cannot imagine wasting 4 hours of leisure time staring at a screen. Is that really what the world has come to? What happened to going outside and enjoying the great outdoors? What happened to just getting off your ass to accomplish something worthwhile? Have we really evolved into sedentary creatures who stare at screens all day? Perhaps I am veering off on a tangent so let’s get back to the point at hand. If you can find 4 hours to play with your phone, you have more than enough time to exercise. If you don’t believe me, drop down right now and perform 20 pushups. I’m guessing it will take you 30 seconds or less. Imagine if you did that five times each day. That would be 100 pushups in less than 3 minutes of your 1440 minute day. Imagine if you did the same with an exercise such as squats or lunges. And if you really want to get wild, you could knock off a few sets of pull-ups from a door-way pull-up bar. What if everyone in the world did 100 pushups, 100 squats or lunges, and a few sets of pull-ups a few days per week? Call it a hunch, but I’m guessing we would have a lot more healthy and active people. But, But, But.… Let me guess, you are busy. You have kids. You work long hours. Blah, blah, blah… Guess what? I do too. I work six or seven days a week. I work long hours. I have kids. I have a dog. I volunteer in the community. Leisure time is virtually non-existent. I can never find time for exercise. I gave up on that notion a long time ago. Instead, I make time. I prioritize it. I plan for it in advance. If it means I need to wake up earlier, I wake up earlier. If it means I need to go to bed later, I will go to bed later. If I need to drop down and perform pushups at random times, I’ll drop down and perform pushups. I find a way to exercise no matter how busy I am. As mentioned above, there are 1440 minutes in a day. That’s a lot of time. Plenty can be accomplished if you manage your time wisely. Don’t assume that you cannot exercise just because you don’t have an hour of uninterrupted time. Training does not need to be viewed with an all or nothing attitude. Something is almost always better than nothing. Using myself as an example, there are days when I wake up at the crack of dawn and push myself to the extreme. I love the hard, uninterrupted work. There are other mornings though when it is not a possibility. Perhaps I was up in the middle of the night with a sick child. As a parent, you never know what the next day will bring. Therefore, you need to be flexible with your planning and scheduling. If I do not have a dedicated block of time to train, I will perform random sets of exercise throughout the day. A few minutes here and there will accumulate as long as you are consistent. In summary, rather than complaining about a lack of time, start to manage your time more wisely. Make health and fitness a priority instead of watching television and mindlessly browsing through social media sites. The busiest people in the world can make time for exercise. It all begins with a conscious effort that is made regularly. Unfortunately, no one can prioritize your health for you. It is a decision that must be made on your own and then repeated day after day. +++++ “If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.” – Jim Rohn
“The cost of regular extended aerobic training is decreased speed, power, and strength.” ...Greg Glassman
January 28, 2015
December 28, 2014
Rope length plays a critical role in the double Unders... Arms should be close and long 👍
November 30, 2014
October 26, 2014
Check this out you guys... It's called ROMWOD and its a website that provides daily videos designed to increase range of motion, optimize athletic performance and promote recovery!! I have tried it all... Smashing, flossing, distraction, yoga, massage, chiropractic, cortisone, ice and stretching and none of it helped ease my pain like ROMWOD!! Who knew something so simple could change my life!! I highly recommend it ...Use the promo code to save 15%!!!
Fantastic Results!!
October 26, 2014
RIPT Skin Systems
September 27, 2014
WHAT DOES RIPT DO? RIPT Skin Systems has been specifically designed to repair your skin - fast. Broken skin on the hands (or anywhere) means potential downtime. Your hands are the tools you use to dominate your sport. RIPT's 3 Phase Skin Reinforcement System gets you back in action as fast as possible. WHAT'S IN RIPT? RIPT is not your department store hand lotion. It has a bunch of high-potency ingredients to promote skin repair. If the ingredient doesn’t do this, it’s not in a tube of RIPT. WHERE ELSE CAN I USE IT? If it's damaged skin, you can use RIPT on it. Hands are what we designs the product for, but we have had customers tell us that RIPT is the best lip balm they have ever used (who knew?). Cuts, burns, fissures, hang nails, etc, are all in RIPT's wheelhouse.
PUREPHARMA Ultra Pure Fish Oil
August 6, 2014
GREAT FOR THE HEART EPA & DHA have been shown to decrease triglyceride levels, the growth rate of plaque that clogs blood vessels and lower blood pressure slightly. GREAT FOR THE BRAIN The human brain is extremely rich in DHA as well as other omega-3 fatty acids. Supplementation has been shown to maintain brain function. GREAT FOR THE EYES The human eye is extremely rich in DHA as well as other omega-3 fatty acids. Supplementation has been shown to maintain eye function. GREAT FOR HEALTH Omega-3 fatty acids are essential for health and well-being. REDUCE INFLAMMATION Omega-3 fatty acids are powerful anti-inflammatory agents on a cellular level. IMPROVE OXYGEN DELIVERY Omega-3 fatty acids help prevent inflammation of the blood vessels and formation of blood clots, making sure your nutrient and oxygen delivery functions at its best.
August 5, 2014
IMPROVE MUSCLE FUNCTION More than 300 enzymes require the presence of magnesium ions for their proper function, including all enzymes utilizing or producing cellular energy. ENHANCE RECOVERY Magnesium and Zinc plays a central role in the recovery process (protein biosynthesis) of rebuilding muscle tissue after exercise. MAINTAIN ELECTROLYTE BALANCE Every organ in your body requires magnesium. Magnesium helps regulate the levels of other common electrolye minerals, such as calcium, potassium and zinc. REDUCE FATIGUE Magnesium and malic acid are a central components in intracellular energy production. IMPROVE OXYGEN DELIVERY Red blood cells function to transport oxygen from the lungs to the cells of the body. Vitamin B6 contributes to the formation of red blood cells. IMPROVE OXYGEN DELIVERY Red blood cells function to transport oxygen from the lungs to the cells of the body. Vitamin B6 contributes to the formation of red blood cells. ENERGY CONVERSION Zinc contributes to the conversion of carbohydrates into energy. CynGym CrossFit is a proud supplier of PUREPHARMA ... Come in and get some today!!!
Many people think they get enough vitamin D from the sun, so they don't need to supplement in summer....WRONG!!
August 4, 2014
GETTING VITAMIN D FROM SUNLIGHT You can only get sufficient vitamin D from sun if your body is fully exposed to direct sunlight for at least 20 minutes every day without sunscreen. Sunbathing without sunscreen can be dangerous and not many of us have the opportunity to go to the beach every day, so taking a capsule of D3 can for many people be the optimal solution. THE BENEFITS OF VITAMIN D Vitamin D helps to improve your immune system, increase your muscle strength, balance your mood and boost energy in the summer heat. WHY PUREPHARMA D3 IS SPECIAL Our vitamin D is a pure nutrient sourced from sheep's wool. It's mixed with cold pressed coconut oil for maximum absorption. You can even suggest that customers try chewing the D3 capsule, so they can taste the delicious coconut flavor! CynGym CrossFit is a proud supplier of PUREPHARMA ... Come in and get some today!!!
New product from SFH...
July 18, 2014
SFH PUSH is the ultimate pre-workout product for performance athletes. SFH PUSH stimulates drive and focus for demanding training; providing energy, endurance enhancers, hydration, antioxidant protection and BCAAs for protein synthesis. NOW AVAILABLE in single serve and 540g bags at CynGym CrossFit
New Nutrition Option at CynGym CrossFit!
June 13, 2014
Next week we will start carrying FUEL FOR FIRE. Their product is called a “Fuel Pack,” which is basically real food (bananas, apples, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch. It’s unsweetened, gluten-free, and contains nothing artificial. Fuel Packs are great for pre/post workout, a protein-rich snack, or on competition days between events. No refrigeration required, so you can just throw one in your bag whenever you need it. You can learn more about Fuel For Fire at or ask one of our coaches about it.
Athlete highlight - Dana Lenaburg
June 12, 2014

Just about one year ago, Dana did Curtis P with a PVC and had a rough time.... Today she killed Curtis with 65 #'s on her bar (and when watching her, it looked like she had even more to give)!!! The human body is amazing and will always get stronger and faster when pushed to do a little more than yesterday! Thank you Dana for being an inspiration to us all💪👍💜

The 2014 Crossfit Games Open starts Thursday February 27th!!! That's next week!!!
February 18, 2014
If you are a member of our gym and haven't signed up yet...WHAT ARE YOU WAITING FOR!! Details on how to sign up for the CF Open are on our website if you are unsure how to go about it. Additionally, athlete heat times will be listed on our website each week on Thursday evenings and we would like to encourage all members, family and friends to come cheer on these competitors to show support for our community and sport. Looking forward to a great season and for those special moments when we realize... "Maybe we are stronger than we thought" "Maybe suffering with our buds at the gym has made us work harder" "Maybe it's time to stop underestimating ourselves and decide to really throw our hearts on the line" NOW LET'S GO DO THIS....3,2,1...GO!!!!
January 19, 2014

It doesn't matter if you're a beast or you're brand new to the Sport of Fitness—you're invited!!

I don't care about "proving my fitness" to anyone, but I'm signing up for the Open. Again.

I'm in the Open for the same reasons I show up in the cold and dark almost every weekday morning at my CrossFit affiliate: I love CrossFit and I love my friends.

Now, don't get me wrong. I like being fit, but I really don't feel I have to "prove" anything to anyone besides myself at this point in my life. I honestly don't give a flying wazoo if you finish ahead or behind me in my CrossFit class or in the Open. But I'm so damn happy you're here with me. Let me say that again: I'm SO damn happy you're here with me.

Sure, misery loves company, but it's more than that. I don’t just get to talk with you about what you did in those Open workouts, I get to feel what you feel. And what Rich Froning feels. And what Sam Briggs and Lindsey and Jason and Julie and Christy get to feel. I know their aching lats, their sore hammies, and the exhilaration that floods their bodies during the workout and after “Time!” echoes through the box. I know their anxiety, their suffering, and their joy, on a cellular basis. We all do.

See, the Open is the party we all get to crash, no matter where we live in this world, no matter where we are on the sickness-wellness continuum. It doesn't matter if you're a beast or you're brand new to the Sport of Fitness—you're invited. There's no VIP area and the bar is crowded as heck, but that's good, because we all like it that way. My friend Donna lives in New Zealand, but she'll be at this party, and the two of us will count the days until the first workout and we'll trash talk over the miles, just like we do every year. My friend Kathrine in Connecticut will write "Beat Darsh" in chalk on the floor in front of her, so when the pain gets really bad and she has her hands on her quads, trying to breathe before she picks up the bar, she sees that ... and goes again.

The Open is like being in Yankee Stadium, but all of us get to run the bases, and the fastest cats get to play in the game. The music is loud, the crowd is cheering, but you can only hear the beating of your own heart, and you can only feel the heaving of your chest as you breathe in and out. And then the most glorious thing happens. Time runs out, scores are tallied, people pick themselves up off the floor. And so many of us realize that "I don't think I can do that" before the workout turned somehow into, "Wow! I can't believe I did that!" Maybe because we’re stronger than we realized. Maybe because suffering with our buds made us work harder. Maybe because we stopped underestimating ourselves and decided to really throw our hearts on the line. Why it happened doesn’t matter so much as that it happened. Our friends hug us. We grin like 10-year-olds. And we can barely wait for the next workout to be announced.

Don’t miss out. Join me and Rich and Sam at the biggest party of the year. Sign up for the Open.


Open registration will begin on January 15. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.

Members who wish to compete in the 2014 CrossFit Open will need to sign up online at After registration is complete and you have joined the Cyn Gym CrossFit team, prepare to compete!

Starting February 27, 2014, a Heat Schedule will be listed on every Thursday for the 5 week duration of the CrossFit Open. View the heat times and email to reserve the spot you want (this schedule is first come, first serve...please do not delay if you need a specific time). Once confirmed, your name will be entered on the Heat Schedule (at so you know your spot is secure.

On March 1, 2014, we will be opening up the gym every Saturday for the 5 week duration of the CrossFit Open between the hours of 11:30AM to 1:30 PM* for registered members to compete. Certified CrossFit Judges will be on hand to count and validate members scores and all necessary equipment and resources will be available to complete each CrossFit Open WOD. Once a member completes their workout, they will be responsible for entering their scores online at ALL SCORES MUST BE ENTERED INTO THE GAMES SITE BY THE FOLLOWING SUNDAY @ 5:00 PM TO BE VALIDATED!! Once scores are entered into the Games site, the Cyn Gym CrossFit Affiliate Manager will validate accurately entered scores before each WOD's closing date and time.

In order to accommodate the CrossFit Open, it will be necessary to modify our Friday evening schedule effective February 28, 2014 for the 5 week duration of the CrossFit Open. Both the 5:30 and 6:45PM classes will be cancelled on Fridays and a 6:15PM class will be added in their place. Please note that even though a lot of time and resources will be voluntered by Cyn Gym CrossFit, no additional fees will be required this year to compete (active members only).

Any athlete who hopes to compete at Regionals will need to follow a few extra steps during the Open. Please visit to familiarize yourself with these requirements. Heat Schedules for this level of competition will also be available on however the day to compete will be on Friday of each week for the duration of the CrossFit Open between the hours of 11:00AM - 1:00PM and 4:00PM - 6:00PM. Anyone competing at this level MUST communicate with Cynthia to go over the details required. Please note, these athletes may need to have someone available to video their Open workouts.

*Times subject to change based on workouts released by

Another 5:45 AM class added to the schedule!!!
October 17, 2013
On 10/25/13, the 5:45 AM class will be offered every Monday, Wednesday and Friday!!!  Come join us for the early morning fun!!
Scheduling /Cancellation Policy
September 29, 2013

Scheduling/Cancellation window decreased from 12 hours to 9 hours for the 5:45 AM Classes on Monday and Wednesday...


Scheduling Policy for 5:45 AM:

Scheduling for this class will close exactly 9 hours before the scheduled appointment time.  For example, if you would like to attend the 5:45 AM class on Wednesday morning you must sign up on or before 8:45 PM the day prior.

Cancellation Policy for 5:45 AM:

***UNLIMITED MEMBERSHIP- 5:45AM Session ONLY: Any cancellation made less than 9 hours before the scheduled appointment time will be charged a $15 "No Show/ Late Cancel" fee. The window is exactly 9 hours. For example, if your appointment is scheduled for 5:45 AM on Wednesday morning and the cancellation is received at 8:46 PM on the day before, your account will be automatically charged a $15 No show/ Late Cancel fee.

***THREE SESSIONS OR LESS PER WEEK MEMBERSHIP- 5:45AM Session ONLY: Any cancellation made less than 9 hours before the scheduled appointment time will lose that session. The window is exactly 9 hours. For example, if your appointment is scheduled for 5:45 AM on Wednesday morning and the cancellation is received at 8:46 PM on the day before, you will lose that session.

For all classes, we ask that you register only for sessions that you are certain that you can attend, as we have a pre-set number of spots available for each class. It is important for us to know who will be attending each class, both to plan the best use of our space, and to make each class a positive experience for everyone. Please register for rescheduled classes online and cancel yourself from your former time (within the Cancellation Policy time frames) so another athlete may register.

September 4, 2013

ATTENTION MEMBERS!!  Effective 9/11/13...

New 5:45 AM classes to be added to the schedule every Monday and Wednesday!!!

(Please note: 12 hour cancellation required)

August 29, 2013

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Tomorrow's WOD on August 30, 2013, will be dedicated to these fallen hero's and we will be taking donations to support the families of the Hotshots.


Here is the link to donate online if you can't make it to the gym tomorrow...

Mike Fournier takes 3rd Overall in the Masters Division 45-49 at the 2013 CrossFit Games
August 11, 2013

On day two of the masters competition, things got heavy. It wasn’t the 50 shoulder-to-overheads that caused a problem for the competitors. What made the biggest difference was how the athletes handled the three sled pulls interspersed between the other movements. 

Smiley, an athlete in the 45-49 division, took 12th in the event known as Pullgatory: 50 shoulder-to-overheads, arm-over-arm sled pull over 1/3 of the field, 40 burpees, arm-over-arm sled pull over 1/3 of the field, 30 sumo deadlift high-pulls, arm-over-arm sled pull over 1/3 of the field, and then a sprint to finish.  
“I wish it had been 100 burpees (instead of 40),” Smiley said. “It was rough.”
On the second day of the masters competition, a new variable came into play: recovery.
Could the athletes bounce back from an arduous day one, dig in, and move that sled?
Lisa Mikkelsen has a theory. 
“When I found out about the new age group this year (the 40-44 year olds), I thought, ‘Damn, everything is going to be harder,’” she said. Mikkeslen said the addition of this new division meant the level of difficulty would be raised for all athletes.
“The weight is harder this year,” she said. “It really sucks."
Mikkelsen, competing in the 45-49 division, took third in Event 3.
“With the sled pull, I didn’t know what to do with my body. I didn’t know whether to sit down, stand up, or throw up,” she said with a laugh. 
Mikkelsen is in first place going into Event 4, which is familiar territory. “I did the deadlift/box jump event with the team at the Regional competition in 2011,” she said.
The sled pull was the make-or-break movement for this event. Athletes employed a variety of strategies to move the weighted sled across the grassy field—some standing up, some crouching low, and some sitting down or even laying flat on their backs. The sled pull presented a challenge for the smaller athletes, and moved Becky Conzelman into third place after an 18th place finish on the event.
A lot has changed since Troy Miller’s first CrossFit Games. He competed in 2008 at Aromas.
“Spealler was in my heat,” Miller said of the 2008 Games.
This year he is competing in the 50-54 division, after sitting out in 2012 due to shoulder surgery. Miller said the difference between 2011 and 2013 is remarkable.
“In 2011, the athlete tent was the size of the medical tent,” he said. “Everything is racheted up.”  
Miller struggled with Event 1, finishing 18th, but he’s been working his way up the leaderboard, taking third in Event 2.
In this heavy workout, Miller said he approached each sled pull like a one-calorie row. “I dug my heels in, pulled, and landed on my back,” he said.
The strategy worked. Miller took first in the event, moving him into third place overall.
Competing alongside veteran competitors like Miller were first-time Games athletes like Mike Fournier, in the 45-49 division. 
Cheered on by his 13-year-old daughter, Mikena, Fournier took an early lead in the event.
“Dad, don’t stop!” Mikena yelled as Fournier worked through the 30 sumo deadlift high-pulls with an 88-lb. kettlebell.
Fournier was so far ahead of his competition he jogged to the finish mat, waving to his fans as he finished the event.
The win moved Fournier into fourth place. “I’m so grateful, so thankful,” he said about competing in the Games.
Of his plan for the rest of the competition, Fournier said his plan is simple.
“It’s just one workout at a time,” he said.
60+ Division
Event winner: Donna Walters
Overall leader: Donna Walters
55-59 Division
Event winner: Anita Eskelinen
Overall leader: Gabriele Schlicht
50-54 Division
Event winner: 
Overall leader: X
45-49 Division
Event winner: Maude Hecht
Overall leader: Colleen Fahey
40-44 Division
Event winner: Amanda Allen
Overall leader: Amanda Allen
60+ Division
Event winner:  Gary Marshman
Overall leader: Scott Olson
55-59 Division
Event winner: Denny Hawkins
Overall leader: Hilmar Hardarson
50-54 Division
Event winner: Troy Miller
Overall leader: Steve Parsoneault
45-49 Division
Event winner: Mike Fournier
Overall leader: Gene LaMonica
40-44 Division
Event winner: Ron Mathews
Overall leader: Michael Moseley
For complete standings and all scores from all divisions, visit the Leaderboard.
Wounded Warrior Fundraiser
July 20, 2013

Our Wounded Warrior Fundraiser has been tabulated!!  Over the last six months, we have been taking donations every time a Hero WOD came up on the whiteboard.  People dug in their gym bags and pockets and dropped whatever they had into the Sparkletts jug and contributed to this worthy cause.  We are proud to announce that together we raised $300.00!!!  And to make things even better, Justin Jones of "Just In Time Communications" matched our donation to make our new grand total $600.00!!  We will present our donation to the Wounded Warrior Project at the 2013 CrossFit Games in Carson this next week...

Thanks everyone for helping us support this cause and give a little back to these amazing Warriors!!

Mikey's "Get Up"
June 2, 2013



Overall, not a bad "Get Up"! :) Mike has good shoulder stability and body awarenes...Nice Job Mikey!

Gabriel and Calista at the 2013 CrossFit for Hope Teen Gaunlet...Event 1
May 29, 2013

Jamie and Cyn at the 2013 So Cal CrossFit Games Regional
May 28, 2013
Gabriel and Calista at the 2013 CrossFit for Hope Teen Gauntlet
May 28, 2013

Interested in the Paleo Diet but don’t know where to start?
May 3, 2013


Quick Start Guide

Interested in the Paleo Diet but don’t know where to start? Follow these five easy steps and you’ll be on your way!

1. Clean out the Pantry:

Self-control is a myth. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles – all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. The kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

2. Go shopping:

Now it’s time to fill your cupboards with food worth eating.


Ideally these options are grass-fed or wild caught. If you cannot find those should you eat a bagel? No! Conventional options

are fine. Beans and rice do NOT count.

Land: Pork, beef, lamb.

Sea: Trout, salmon, shrimp, crab. You know–fishy type stuff!

Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.

Round things out with some good quality bacon, omega-3 enriched eggs and some items like chicken apple sausage to help

you with breakfast on busy days.


Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food chain actually has the best

produce outside of the farmers market, and at an amazing price. Shop with the season, which typically means what is on sale.

Mix up the colors.


Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want to screw things up and

not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. In order of preference: Berries, melons,

citrus, apples, pears. Bananas, papayas and mangoes are great for athletes post workout but dodgy for folks who want to lose



Olive oil (extra virgin), coconut (whole and oil), avocado (oil and whole), macadamia (whole and oil), almonds, walnuts. If fat

loss is a goal limit nuts to 1-2 oz. per day.

Odds & Ends

Marinara sauce, herbs, spices, curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice,

cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso,

teas, and mineral water as these are your beverages of choice.

3. Cook

The majority of your meals should look something like this:

4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood

Several servings of vegetables, either raw, steamed, or lightly cooked

Finally, round out the meal with good fats from avocado, olive oil or a handful of unsalted nuts such as almonds, pecans,

macadamias or walnuts.

Key Points

Protein every meal

3-4 meals per day

Limit fruit to 1 serving if fat loss is a goal

Limit nuts to 1-2 oz if fat loss is a goal

Beverages are coffee, tea, minearal water. Unsweetened. No artificial sweeteners (no, not even stevia).

4. Go for a Walk

Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.

5. Sleep

Black out your room. I mean REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s, cell phones. Do

not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up

without an alarm, feeling refreshed.

Questions? Confused?

If you are curious about these recommendations or need more help, check out Robb Wolf ’s 30 Day Paleo Transformation, a month-long guide including meal plans, exercise videos, and more. Want more scientific information and the research behind things? Check out The Paleo Solution.


Congratulations Jamie, Mike and Cynthia
April 28, 2013

Cyn Gym CrossFit would like to recognize and congratulate the three athletes from our box that are moving on to the next phase of the 2013 Reebok CrossFit Games competition.   

Jamie Surprenant - Individual Womens Division. 

Jamie placed within the top 48 Individual Women, Southern California Region, for the 2013 CrossFit Open which earned her a spot to compete at the 2013 CrossFit Regionals at the Del Mar Fairgrounds, May 17th - May 19th!!

Mike Fournier - Masters division 45-49. 

Mike placed 19th worldwide in the 2013 CrossFit Open which earned him a spot to compete at the 2013 CrossFit Games at the Home Depot Center, July 23rd - July 25th!!

Cynthia Truax - Masters division 45-49. 

Cynthia placed 3rd worldwide in the 2013 CrossFit Open which earned her a spot to compete at the 2013 CrossFit Games at the Home Depot Center, July 23rd - July 25th!!  Additionally Cynthia placed within the top 48 Individual Women, Southern California Region, for the 2013 CrossFit Open which earned her a spot to compete at the 2013 CrossFit Regionals at the Del Mar Fairgrounds, May 17th - May 19th!!

These athletes have worked very hard to get to this phase of the competition and deserve a huge pat on the back!!  Job well done athletes!! 

How the CrossFit Games season works.... 

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth™.

Individual Men and Women

In order to identify the fittest, we invite everyone in the world to compete in the Open. Every Wednesday, from March 6 to April 3, an Open workout is posted. Everyone then has until that Sunday to complete the workout. Athletes have the choice of competing at a participating CrossFit affiliate, or submit a videotape of their performance to the Games website. The Open will consist of five workouts over five weeks.

At the end of the five weeks, the Open’s top athletes in each region will move on to the the second stage of the competition — Regionals. Each of the 17 Regionals will be a three-day competition where individuals compete head to head with judges. At the end of the weekend, no more than three men and three women will advance to the final stage of the competition — the CrossFit Games.


On March 6, the team competition starts with the Open. Team athletes will compete throughout the five Open workouts like the Individual competitors. If an athlete chooses to register with a team, the athlete may still compete in the Individual competition at the Regional level, if they qualify. A team’s top three male and female scores in the week’s workout will contribute to the team’s standings.

All of a team’s members must register on the Games site. The team captain then must set up a team account and add the members to the team roster. All members of the team must train primarily at the same gym as the team captain. Affiliates, though, may have more than one team, but athletes cannot be added or moved between or among teams (once the competition begins).

At the conclusion of the Open, the top 30 teams in each region will advance to Regionals. A team’s Regional roster must draw from the group of athletes who represented it during the Open. Teams are comprised of three men and three women.

Over the course of three days, six team members will complete workouts together at Regionals. Sometimes, only two members will do the workout, sometimes four, sometimes all six. No more than three teams will advance to the CrossFit Games Affiliate Cup.


The Masters competition is for athletes ages 40 and older. For the first time ever, the Masters level competition will be split into five age categories: 40-44, 45-49, 50-54, 55-59, and 60-plus.

Masters athletes will register in the Open, complete the workouts just as the Individuals. Some age divisions will have modified standards, but all workouts must be completed as prescribed.

Masters competitors will not have to compete at the Regional level. Instead, the top 20 in each age category in the Open will receive invitations to compete at the CrossFit Games.

Matt's Amazing Transformation...
April 22, 2013

I first came to Cyn Gym Crossfit in October, 2012. On that day:

I weighed 260-270 pounds. (I don’t know my exact weight because I hated weighing myself.)

I was pre-diabetic and had high cholesterol.

My back hurt.

My knees hurt when sitting. (I’m guessing poor circulation.)

I was constantly hungry. (I rarely felt satiated and I was constantly irritable because I didn’t feel good.)

I felt like I couldn’t stop gaining weight. (Exercise and dieting were for slowing down my inevitable weight gain.)

It was really hard to find motivation to exercise. (I was no longer on a competitive team and I felt like there was no reason to do a really challenging workout.)

Clothes had become really hard to shop for. (The Big & Tall store had become a serious option.)

After 6 months of being at Cyn Gym (It’s now April, 2013):

I weigh 196 pounds!

All my blood work is excellent! No more pre-diabetes or high cholesterol!

No more back or knee pain!

My appetite is substantially curbed. (I eat like a little old man now.J)

Pictures and mirrors don’t scare me anymore.J

Being motivated to exercise isn’t difficult anymore. Cyn Gym has great trainers and a great community!

It’s fun to go clothes shopping because now I’m sexy! (At least my wife thinks so.J) 

A heartfelt thank you to all the trainers at Cyn Gym for your dedication and support: Cynthia, Mike, Leanne, Kendall, Carlos and Cassie. Also, to the entire Cyn Gym community. Without you guys, I’d probably just sleep in most days.  

“In the morning we wake up, we leave our home and go to school or work. It becomes easy to get bored or frustrated as life just sort of moves along day after day. I think it’s important in life to have something to fight for, no matter where we find ourselves. Cyn Gym is a special place because we’re all in here fighting. Fighting together and fighting to make ourselves the best we can be.”

        -Jurelle Bartolome


Proper Fueling
April 14, 2013


The goal is to train your body to derive its energy from proteins and fats instead of grains, legumes, dairy and other foods that irritate and inflame your body and deprive it of important nutrients.  There is a growing body of research documenting the health benefits of making this switch.  In short, the benefits include reduced risk of heart diseases, autoimmune diseases, cancer and diabetes.  All of which can be traced in varying ways to excessive inflammation in your body, high insulin levels, and other processes and imbalances that are too detailed to cover here.  Aside from that, you will simply feel better, look better, and perform better.  Of course, individual results will vary, so the best way to see how the diet will affect you is to jump in and try it.




EAT LOTS OF PROTEIN, VEGGIES AND FATS.  Grass-fed and antibiotic/hormone-free meats and wild fish are best, as are organic veggies (particularly if they don't havepeels or shells to protect them-and us- from pesticides).  Focus on nutrient-dense veggies (those with bright or dark colors) and save the starchy ones like sweet potatoes and yams --if you need them--for post-workout meals.  And remember: avocados, nuts and coconuts are your friends.  Eat SOME fruits.  Whole fruits, not fruit juices, and preferably fresh, not dried.


Some people have special sensitivities to eggs, nuts, tomatoes, potatoes, eggplants, and /or peppers.  Pay attention to these foods, see if you feel discomfort after having them.


DRINK PLENTY OF WATER--about one glass every hour, less as you approach bedtime.

SLEEP in a pitch black room, get at least 8 hours per night.

REDUCE "STRESSORS" in your life or --at the very least--minimize your nighttime computing and television watching.  Less blue light = better sleep = lower stress levels.

IF YOUR GOING TO DRINK COFFEE Stop drinking before noon so that it doesn't interfere with your sleep.

GET OUTSIDE for at least 15 minutes a day.  Workout several times a week.


BREAKFAST: Eat within an hour of waking.  Go Big!  Eat lots of protein, fat, and veggies.  Skip the high-sugar carbs like fruit or sweet potatoes.  You want to have a clear brain so that you can be productive and have sustained energy through the morning.

SNACK: Eat some more protein and fat--maybe about a half-meal size or a little more, enough so that you are no longer hungry and can get back on task and stay mentally focused.

LUNCH: Eat at your regular lunch-time.  Probably 3 to 4 hours after breakfast.  Make this the feast of the day: lots of protein, fat, and veggies.  A serving of fruit won't hurt if you have a hankering for a little sweetness. 

SNACK: Same as before-- protein and fat, about a half-meal size or more, enough to keep you energized and on task.

DINNER: This is the smallest meal of the day.  You have fewer hours left to digest and utilize this meal, so keep it lean and mean: protein and fat.  Resist the urge for sugars like chocolate, wine, or even dried fruit.  Try to get this meal consumed with a few hours to spare before bed.

PRE/POST WORKOUT MEALS: If you workout, eat some protein and fat (no carb dense Veggies or fruit!) about 30 min to an hour beforehand and some carb-dense veggies (sweet potatoes, or yams, butternut squash, acorn squash, pumpkin, beets or parsnips) and some easily digestible protein (little to no fat) within 30 min after your workout.  You should be eating again--one of your normal meals--within an hour or two after this...


Simply following a primal lifestyle pattern is damn good.  If you are looking for some guidance on some general rules fo "thumb" for intake, here are some easy to remember general portioning guidelines.  These are good portions for all, for a general lifestyle.  You may have to adjust intake if you are in a heavy training phase.  You certainly will not need any less than these guidelines.  Translate these to the meal listed above.

PROTEIN: The size and thickness of your palm.  Or, as many eggs as you can hold in your hand.

VEGETABLES: Are you familiar with AMRAP?  as much as you can fit on your plate!  Eat them cooked or raw, however you can.  Save the carby ones for post-workout.  (yams, sweet potatoe, squash, beets, etc)

FRUIT:  A fist sized portion.  Limit 2 per day.

FAT:  A couple sources/servings per meal: A serving =

Oils/ Butters: 1 thumb            Avacado: 1/2 Avacado            Olives/ Coconut: a very full handfull

Coconut Milk: 1/3 can                        Nuts: Fist-sized