Sign up opens at 11a!

Posted: 11th August 2014 by clutchcrossfit in WODS

31 Heroes

Posted: 7th August 2014 by clutchcrossfit in WODS

CLUTCH WILL HOST 31 HEROES at 9:30a Saturday Aug 16th

Register to participate here  if you would like a shirt plus donation ($39) please register here

its coming! sign-up opens next week!

Posted: 5th August 2014 by clutchcrossfit in WODS

2014 Crossfit Games- How to watch!

Posted: 25th July 2014 by clutchcrossfit in WODS

We’re proud to announce the 2014 Reebok CrossFit Games will be broadcast each night on ESPN or ESPN2, and streamed all day on ESPN3.

In addition, the fourth annual series of post-production shows, covering the entirety of the CrossFit Games, are scheduled to debut this fall.

Turn on your TV to watch the CrossFit Games on ESPN Friday and Saturday nights—6-7 p.m. PT Friday and 5-7 p.m. PT Saturday—and move over to ESPN2 to watch the final on Sunday evening—5-6 p.m. PT.

All day long, every heat of every event for masters, teams and individuals will be carried on ESPN3, ESPN’s live multi-screen sports network.

ESPN3 is accessible online at, on smartphones and tablets via the WatchESPN app and streamed on televisions through Amazon Fire TV, Apple TV, Chromecast (via the WatchESPN app), Roku, Xbox 360 and Xbox One.

Like the regional coverage, these streams will be complete with commentary from CrossFit experts like 2009 CrossFit Games champion Tanya Wagner and perennial Southern California Regional competitor Bill Grundler.

The same coverage streamed on ESPN3 of the masters and team competitions will be available on Fans from outside of the United States will also be able to stream the individual competition directly from the Games site.

Where to Go

International Viewers

Come to The complete coverage of masters, teams and individuals will be streamed here for viewers from outside of the United States.

Domestic Viewers (United States)

Go to to log in, if your cable package includes ESPN and its related outlets. (See the complete list of ESPN3 Participating Providers.) ESPN3 will offer complete coverage of the masters, teams and individuals for domestic viewers.

If you don’t have access to ESPN3, you will still be able to watch all of the masters and teams on


Stream the CrossFit Games to a big-screen TV using Google Chromecast.

If you can’t make it to the CrossFit Games, the next best experience is a viewing party with box mates to watch the action live on a big-screen TV. If you have yet to set up a TV in your home or box for Games viewing, now is the time. No more huddling in front of the computer or passing around the iPad.

CrossFit Games events stream live on YouTube and ESPN3 in 1080p with quality comparable to HD cable or satellite channels. You will need four things to watch on your big screen:

•    An HD TV with an available HDMI port.

•    A wifi network with reasonable Internet speed.

•    A US$35 Google Chromecast streaming media player.

•    An Android or Apple mobile device to control the Chromecast player.

Here are the steps:

1. Acquire a Chromecast media player. Chromecast is a small dongle-shaped device that plugs into your TV and is available from ( and most electronics retailers.

2. Plug the Chromecast player into an available HDMI port on your TV, and plug the included USB cable into a wall charger or into the USB port on the TV. (The USB cable powers the Chromecast dongle.)

3. Download the Chromecast install app onto your Android or Apple mobile device, run the app, and follow the instructions. This is a one-time procedure to put the Chromecast player on your wifi network in order to stream video.

4. Update the YouTube app on your Android or Apple mobile device, or download it, and check that your device is on the same wifi network as the Chromecast player.

5. Navigate to the official CrossFit YouTube channel from within the YouTube app on your mobile device and select the live stream (or archived content) you wish to watch. Current live streams will appear at the top of the video list within the CrossFit YouTube channel.

6. “Cast” the video onto the TV by touching the rectangular TV icon from within the YouTube app and choosing Chromecast for output. This will instruct the Chromecast player to begin streaming the selected video content directly to the TV. From this point forward, the controls in the YouTube app will act as a remote control for Chromecast to play, pause, rewind (etc.).

7. Enjoy.


A. Full info on Chromecast is available at

B. For U.S. viewers watching the Games on ESPN3, the WatchESPN mobile app is Chromecast enabled. This means you can “cast” content to your TV via Chromecast in the same manner as with the YouTube app. The full list of Chromecast-enabled apps is .

C. Additional options for watching CrossFit content on TV include Apple TV (YouTube app on iOS using AirPlay is the best experience) and the YouTube apps on Roku, Amazon Fire TV, Xbox, PlayStation, YouTube-enabled Smart TVs and other media-streaming devices.

And More

The daily broadcasts on ESPN and all-day online streaming aren’t the only ways to follow the CrossFit Games.

Starting Wednesday night, we will release shows called “The Day at the Games” on Hosts Sean Woodland and Rory McKernan, and analysts Pat Sherwood, Caity Henniger and Tommy Marquez, will break down all of the action both on and off the field.

Also on the Games site, you will be able to watch as CrossFit Games Director Dave Castro announces the Games events.

The CrossFit Games TwitterInstagram, and Facebook accounts will deliver play-by-play, behind the scenes photos and video clips, premiere coverage and more.

Do one thing every day that scares you. ~Anonymous

Posted: 19th July 2014 by clutchcrossfit in WODS

Timed Mile Run! 

 100m farry carry- as heavy load as possible. Every drop – 10 jumping lunges


“Remember to play after every storm.” Mattie Stepanek

Posted: 17th July 2014 by clutchcrossfit in WODS

Snatchin fools!

Posted: 17th July 2014 by clutchcrossfit in WODS

AMRAP in 15min:
Power Snatch (135#/95#)
Ring dip


1776 pics

Posted: 16th July 2014 by clutchcrossfit in WODS


Posted: 7th July 2014 by clutchcrossfit in Articles

The human genome didn’t undergo any drastic fat-storing mutations around 1990. But the obesity rate has skyrocketed in the past 20 years, reaching almost 36% in 2010. The problem isn’t our bodies – physiologically, we’re the same as we always were. The problem is the disjunction between the world we evolved to thrive in and the world we actually have to deal with.

Evolving in a premodern food environment forced our bodies to adapt to an inconsistent food supply. We’re very good at storing fat, because for most of human history, our next meal was a lot further away than a trip to the Quickie Mart. Fat storage allowed us to stock up on food when it was available, and use those reserves during periods of scarcity. A biologically hardwired taste for fat and sweetness directed us to calorie-dense foods when they were available, maximizing our energy intake to prepare for lean times ahead.

Back in the day, these adaptations ensured the survival of the species – without them, we wouldn’t be here at all. Unfortunately for us, our food environment has changed faster than our bodies can keep up. We’re adapted for food scarcity, but confronted with overabundance and the constant struggle to limit our consumption. At the same time, these foods lack in nutrition what they provide in calories, so we gain weight even though we’re also malnourished! Talk about a double whammy!

Paleo helps many people lose weight because it re-creates the food environment that we evolved for. Some people accomplish this effortlessly. They cut out the “heart healthy whole grains” and the weight seems to melt off faster than they can buy new jeans. But others struggle with their weight even after the switch – and some people initially see great success but then plateau. Putting so much effort into a healthy diet and regular exercise only to see no results can be incredibly discouraging. But whether you’re just starting and frustrated at your lack of progress, or stuck in a plateau after a few months of success, there are many ways to optimize a Paleo diet for healthy, sustainable weight loss.

In this article, you’ll get a look at how weight loss works, why it’s hard, and what you can do about it.


To lose weight with a minimum of pain and suffering, it helps to know exactly how weight gain (and loss) works in the first place.

There’s a camp fond of (very vociferously) claiming that weight loss is a simple math equation: calories in vs. calories out. Just eat less, and move more, and you’ll be all set: if it doesn’t work, you’re just not cutting calories hard enough. It’s technically true that calories determine weight gain or loss. But in the real world, the way to achieve sustainable, long-term weight loss is not to start cutting or counting calories.

First of all, this theory doesn’t distinguish between calories that are nourishing and calories that are harmful. Yes, you’ll lose weight on 1,200 calories of Doritos every day, but you’ll also develop severe digestive problems and micronutrient deficiencies that do much more damage to your health than the weight loss repairs.

Healthy body compisition

More importantly, “calories in/calories out” doesn’t account for nutrient partitioning. “Nutrient partitioning” refers to the way calories are used in your body: are they burned for energy, or are they stored as fat? If two people each eat a bagel, and one of them burns the calories to keep her body temperature up while the other stores them as fat, then technically they’ve both proven the laws of “calories in, calories out,” but with very different results!


Nutrient partitioning is really where the money is for weight loss. It’s not just about cutting calories down as low as you can bear; it’s about making sure those calories get to the right places.

And this leads to the problem of the body fat set point. Everyone’s body has a natural set point for body fat that it “wants” to maintain within a few pounds. If you can stick with calorie restriction long enough to go too far below this set point, your body fights back, using a combination of calorie math and nutrient partitioning. It decreases energy expenditure on everything non-essential (especially fertility: this is why so many women lose their periods if they become dangerously underweight), and makes you starving hungry all the time in a last-ditch effort to get more food. Any extra energy is immediately stored as fat, rather than burned for energy, because as far as the body is concerned, you’re in the middle of a life-threatening famine.

It works the same way in reverse, too: gain too much weight, and your body starts burning more and feeling less hungry. But this begs the question: if all these set point mechanisms are so effective, how does anyone ever get fat in the first place?

That’s the million-dollar question, and it’s probably the result of several different causes, not just one. Here are some potential answers:


You have a body fat “set point.” But Paul Jaminet also hypothesizes that your body has an even more important set point for maintaining the health of your lean tissue. If your body isn’t getting the micronutrients it needs, it will try to get more nutrients using the same mechanisms that it uses when you fall too far below your body fat set point: increasing your appetite and extracting more energy from your food. If you’re eating nutrient-poor processed foods all the time, you’ll just stay hungry, because your body is desperately looking for nutrients by driving you to eat more food.


This is called the Food Reward Hypothesis. Basically it goes like this: the foods available in the modern world are more intensely stimulating than anything our brains evolved to deal with. Most people innately find certain tastes and textures (sweetness, saltiness, crunchiness…) pleasurable; this pleasure is called food reward. Highly processed foods overwhelm our brains with a level of food reward that they simply can’t handle, creating a kind of food addiction and throwing our natural taste for healthy foods completely out of balance.

This overwhelms your body’s natural message of “OK, I’ve had enough now,” so you keep eating even though you’re no longer physiologically in need of energy.


Remember from above that “nutrient partitioning” means whether a given calorie gets stored for later or burned for fuel. If you store a calorie, then theoretically, it’s available for fuel the next time you need it – like, say, in a few hours when you’ve digested your meal but still need a steady supply of energy from somewhere. Unless you have a precisely monitored IV drip of nutrients attached to your body at all times, you switch back and forth during the day from running off the food you just ate to running off your stored fat reserves.

That’s called metabolic flexibility. But now enter a new player: insulin.

Insulin is a hormone produced in the pancreas. It’s a storage hormone: it stores energy for you to use later (either as glycogen in your muscles, or just in your fat cells). Insulin is produced in response to eating either protein or carbohydrates (not just carbs!), and in healthy people it spikes right after a meal to deal with all the energy you just ate and then settles down again to let you run off your stored energy reserves until your next meal.

Sometimes, though, insulin stays elevated all the time. This prevents you from running off your stored energy reserves, because you’re constantly in “storage mode” and never switch over to burning those stored calories. In this situation, you’re eating enough calories, but they’re not available for energy, so your body is starving (and you still feel hungry) even though you’re gaining fat. It’s the worst of both worlds.Insulin responses to foods

Why would insulin be elevated all the time? The standard low-carb line is to blame “too many carbs,” but this is way too simple:

  • Protein raises insulin just as much as carbs: if bagels are guilty, so is chicken breast!
  • Not everyone who eats a high-carb diet has chronically elevated insulin.
  • All kinds of other things affect insulin levels. Just to name a few: sleepdeprivation, chronic stress, exposure to environmental toxins,menopause, genetic factors, vitamin deficiencies, and the composition of your gut flora.

It’s true that eating more carbs than your body can handle is one factor affecting insulin levels, but it’s far from the only problem! There’s no one demon nutrient to blame for insulin trouble, and the causes probably vary from person to person.

Regardless of how it starts, though, chronically high insulin can overwhelm the body’s “set point” and cause weight gain. Problems with insulin also affect another hormone called leptin, which regulates appetite and metabolism. The ultimate result is that your body is now “defending” a higher weight, making it very difficult to get (or stay) lean. If you want to lose weight like this, you’ll have to eat an astonishingly tiny amount of food, and you’ll constantly be hungry and cranky – realistically, it’s almost impossible.


All of these problems – nutrient insufficiency, food reward, and nutrient partitioning – explain why the advice to “just eat less and move more” doesn’t really work. Eating less can actually make a nutrient deficiency worse, not better. And it certainly doesn’t address the problem of hyperpalatable foods or hormonal dysregulation at all!

This is crucial. Weight loss is not about willpower. Diets based on willpower fail. You cannot lose weight by fighting your body. You might win the battle, but your body will always win the war. You can only lose weight by removing the need to fight your body.

That’s why the Paleo approach to weight loss is different. Instead of just trying to starve your body into submission, the goal is to fix the underlying problems. It’s about working with your body, not working against it.

Here’s how it works:


If you’re eating a solid Paleo diet, you’re eating an amazing variety of nutrient-dense foods, from superstar animal foods like liver and seafood to plant foods likeavocados, not to mention the big pile of vegetables at every meal. For most people, Paleo is much more nutritious than anything they were eating previously.In some cases, a supplement might help, but generally speaking, Paleo has you covered for nutrition without really paying much attention to individual vitamins and minerals.

This will eliminate any cravings based on nutrient deficiencies, which takes away one huge reason for your body to fight your weight-loss efforts.


Another reason why your body might be fighting you is the “confusion” caused by high-reward foods. Again, you can fix this with Paleo.

If you’re hungry, Paleo food is delicious. But if you’re not hungry, then it’s not very “more-ish:” it’s not like a bag of chips, where you can just keep reaching into the bag again and again without ever realizing what you’re doing. Try to eat a plate of broccoli or scrambled eggs that way, and it just doesn’t work out.

This almost automatically takes out the problem of “hyperpalatable” or overstimulating foods. There’s nothing in a typical Paleo diet that shouts down your body’s hunger and satiety messages like that, so there’s no need to try to use “willpower” or anything else to eat absurdly tiny portions of foods deliberately designed to be addictive.

If a basic Paleo diet isn’t quite getting you to that point, some extra tweaks might help; try eliminating:

  • Dried fruit
  •  Nuts (especially roasted, salted nuts) and Paleo “baking” with nut flours
  • Sweeteners, even the “natural” ones like honey

Even though these foods are technically “Paleo,” some people find them hard to stop eating; going cold-turkey often helps, at least until you get into better eating routines and habits.

It’s also worth noting that food gets much more rewarding if the rest of your life is not rewarding. Boredom and misery make it easy to look to sugar for comfort. Improve the rest of your life, and food will have a much smaller hold over you.


Another huge reason why you might be fighting an uphill battle with weight loss is nutrient partitioning. Remember that this refers to whether an individual calorie gets burned for energy or stored as fat, and it requires healthy levels of hormones like insulin and leptin. For weight loss, you’re obviously hoping it gets burned for energy. Here’s how to make that happen:

First, find a carb level that works for you. When it comes to weight loss, carbs are complicated. If insulin is a fat storage hormone and carbs raise insulin, you’d think that completely avoiding all forms of starch and shooting for ketosis would be the fast track to metabolic healing. For some people, it works that way. But on the other hand, not everyone does well with low-carb; some people actually lose weight faster with a moderate-carb diet. You can read all about this in detail here; the short version is: Paleo works because it lets you find the carb level that fits your own body, not because it prescribes one carb intake that everyone has to follow.

A second way to optimize nutrient partitioning is to manage inflammation. In the short term, inflammation is a perfectly normal immune response to injury. But when it goes on for too long, inflammation stops being beneficial and starts being downright dangerous. Chronic inflammation creates a hormonal environment that elevates hunger and impairs carbohydrate metabolism: it’s a recipe for overeating and then storing those calories as fats. To reduce inflammation…

  • Get enough sleep.
  • Manage your stress.
  • Avoid extreme and punishing exercise, and make sure you recover properly from your workouts.
  • Limit nuts and seeds, and eat plenty of fish (for the science geeks in the audience, this improves Omega-6 to Omega-3 ratios).

A third strategy is intermittent fasting. Intermittent fasting mimics the benefits of carbohydrate restriction: for example, it lowers insulin, prompting your metabolism to use stored body fat for fuel. Since you aren’t taking in any calories during a fast, your body runs entirely on the stored fat. As icing on the fat-burning cake, fasting also raises the levels of several other fat-burning hormones like growth hormone and adrenalin.

Like a standard Paleo diet, intermittent fasting also lowers your calorie intake without forcing you to think about calories: you might eat a slightly larger meal to break your fast, but if you fast for 24 hours you’re hardly likely to eat an entire extra day’s worth of food at the end. A word of caution, though: fasting isn’t for everyone, and there’s no requirement to do it if it doesn’t work with your body.

Finally, you can improve nutrient partitioning through that most old-fashioned of weight reducers: exercise. Exercise is not good for fat loss because it “burns calories.” It works because exercise improves the hormonal environment in your body, making it more conducive to good nutrient partitioning (burning calories for fuel instead of storing them as fat).

It doesn’t have to be extreme, either. Just walking is fine. Take the dog to the park, ride your bike to the grocery store, or park a mile away and walk to the office. No extreme burpee-studded hill sprints required.


If your body is storing all your calories for fat instead of using them for fuel, dropping down to absurdly low calorie levels isn’t going to work. But once you’ve taken care of everything above – the micronutrient needs, the food reward factor, the nutrient partitioning – then it’s time to talk about calories.

For most people, the answer is simple: Paleo automatically lowers your calories without you ever having to think about it. When you replace a pile of bread with a pile of broccoli, you’re dramatically reducing calories. The same goes for replacing Coke with water, or any of the other changes people typically make when they go Paleo.

It’s not recommended that you count calories while you’re doing this: remember from above that nobody can actually count calories accurately, even when they think they can. Chances are, you’re not an exception. Instead, try building your meals to automatically contain fewer calories, without worrying about the specific numbers:

  • Eat lots of vegetables with every meal.
  • Limit nuts, nut butters, dried fruit, and fruit juice. Avoid Paleo “treats” made from nut flours.
  • Limit alcohol and other liquid calories. Avoid shakes, smoothies, and juices.

This will create a more or less automatic calorie restriction without you having to spend ages logging every bite you take, or worrying about whether or not you can “afford” another snack. Permission to tear up your food log: granted.


Successful weight loss isn’t about counting calories in your low-carb tortillas, or “earning” every indulgence with an hour of sweating it out on the treadmill. Trying to starve your body into submission without addressing your underlying metabolic problems and nutritional needs is ineffective and unnecessarily painful. The key to lasting weight loss is to work with your body, not against it, and address the underlying problem behind the weight gain. Then the weight should come off more or less painlessly, with a minimum of deliberate restriction and a maximum of delicious meals

Weekend schedule

Posted: 5th July 2014 by clutchcrossfit in WODS

Ready to get started? We’re closed Friday and Saturday, but we’ll have our next on ramp at 4:30p Sunday. Please register before arrival – sign up here!

Members we’ll be open with a regular Sunday class schedule – 930/11/430p

Have a Happy July 4th!

Thursday July 3rd Free Day!

Posted: 2nd July 2014 by clutchcrossfit in WODS

Celebrate July 4th and join us for our annual 1776 wod during every class on July 3rd. All classes will be free for anyone to try us out so bring a friend!
Please email ( us the class time you will be attending if you aren’t a regular member!
Classes 530a, 630a, 830a, Noon, 430p, 530p, 630p

1776 reps in honor of independence day

4 rounds – 7 movements-
289 jumping rope singles
50 squats
40 push press 45/30
30 kb swings
20 box jumps
10 pushups
5 burpees
** Modified Wod avail for first time crossfitters

Posted: 2nd July 2014 by clutchcrossfit in WODS

Posted: 2nd July 2014 by clutchcrossfit in WODS

10 rounds – 10 KB swings, 10 box jump overs, 10 pushups