BCS Classic 2014

Posted: 13th October 2014 by clutchcrossfit in WODS

Congratulations Nicole for finishing 2nd and Gerry for his 3rd place finish!

We also had a great showing by Larry & Jon, Steven & Kat, Mariel, and Marylin!


Clutch Classic is open!

Posted: 1st October 2014 by clutchcrossfit in WODS

Please see our tab for clutch classic for specific scaling information! 

who hates curtis?

Posted: 25th September 2014 by clutchcrossfit in WODS

30 curtis Ps everytime the bar drops 200m

Posted: 25th September 2014 by clutchcrossfit in WODS

 2000m Partner Row- one person planks one person rows. Divide up as in 500m or 1000m intervals

Wobble wobble shake it

Posted: 25th September 2014 by clutchcrossfit in WODS

Lurong 2014 is Here!

Posted: 15th September 2014 by clutchcrossfit in WODS

Let’s join thousands of other individuals and their affiliates in the 2014 Lurong Living Paleo Challenge!

Challenge Details:

The Lurong Living Paleo Challenge platform allows for athletes to compete as an individual and for their Affiliate Team. This is a diet and fitness competition that features a balanced scoring system, making it possible for anyone to win.

POINTS – Participants earn points for their diet (Clean/Cheat) 6 time periods per day, and performance in workouts, but they also rack up points for how much improvement in performance and body composition they see. In addition there are several other engaging features which help earn bonus points such as submitting new recipes and tracking personal goals.

WODS – During the Challenge there are 3 benchmark WODS which are performed at the beginning and end of the Challenge and 4 separate performance WODS. Each WOD has 3 skill levels with standardized movements, making them accessible for everyone from competitive athletes to on-rampers.

So yes, we are all doing this together. And to make things more exciting, building a team of at least 20 athletes qualifies the affiliate for a host of team prizes. Overall, there is more than $100,000 in prizes on the line.


More Info:

The Registration Date: Signup’s Close today, 9/15!. Be sure to select Clutch CrossFit as your affiliate.
The Challenge Start Date: Sept. 15th, 2014

The Challenge End Date: Nov 9th, 2014, 11PM.
The Registration Fee: $50/person. Register Here
The Prizes: A healthier you! plus a chance to win individual and team/affiliate prizes provided by the Lurong Living Paleo Challenge! In addition to those prizes, Clutch top males and females will be eligible for our own prize giveaways (Details TBD).
To Participate:

REGISTER NOW!  Click here to register as a competitor. Be sure to select Clutch CrossFit as your affiliate.
NOTE: There are some early bird prizes to be won!

Get Measured: Details to be determined

Get Photo’ed (optional): The before/after photos will remain private and will not be posted or shared outside of the challenge without participant’s approval.

Track your progress for points via the challenge website: During the 8 week Challenge you will be earning points through tracking your diet, performing 10 Challenge WODS, tracking personal goals, trying new Paleo recipes, and ultimately making improvements in your body measurements and performance.



What to eat:

YES to meat - beef, pork, chicken, lamb, etc.
YES to seafood - tuna, salmon, shrimp
YES to vegetables - avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke
YES to some fruit, nuts, and seeds - limit amounts of berries, apples, melon, almonds, Brazil nuts, walnuts, almonds, sunflower seeds.

From Lurong Living “The nutritional philosophy is simple; eat real foods, control insulin response (blood sugar), and try to balance each meal and snack with a protein, healthy fat, and good carbohydrate. Our Paleo diet guidelines and standards reflect our philosophy and are supported by the scientific data we have collected in previous challenges. The world of nutrition can be scary and overwhelming, but the Lurong Living Paleo Challenge makes it easy. Beyond our general guidelines listed in the rules, you have access to our food search feature where you can search for a food or a category to find if it is allowed, banned, or ok in moderation. If a food isn’t there, ask us and we will let you know and add it to the list. Our goal is not to create Paleo doctrine; it is to help you see real results. You will learn how your body responds to removing certain foods or food groups and replacing them with more nutrient dense healthful options.”

What NOT to eat:

No to processed foods. Pretty much anything in the middle aisles of the grocery store. If you can’t pronounce ingredients don’t eat it. You want fresh foods that used to be/are living

No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains
No to sugar. Of any kind, real or artificial. No agave nectar, Splenda, Equal, Nutrasweet, Stevia, etc. If you must sweeten, use minimal amounts of honey or maple syrup
No to dairy. Milk, cheese, yogurt, etc.
No to legumes. Peanuts, peanut-butter, beans, peas, lentils
Less alcohol. No sugary mixers, no beer or alcohols containing gluten
Fewer sweet fruits and starchy vegetables. Bananas, dried fruit, or white potatoes. (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)



The following will help balance blood sugar, optimize hormone levels, help with adrenal fatigue, and prevent ups

and downs in energy and mood, improve auto-immune conditions and promote weight loss. This is also an

extremely heart-healthy diet plan.


1. Eat Every 3-5 Hours: This relieves your stress handling glands from the job of maintaining normal

blood sugar levels between meals via epinephrine and cortisol. If you are waiting till your hungry it’s

too late. If you can’t last 3-5 hours, you probably aren’t eating enough protein and fat.

2. Do Not Eat Carbohydrates Alone: Always combine protein, fat and carbohydrate together. It is

important you consume 30 grams of protein in the first 30 minutes of waking for breakfast. A fist

size of animal protein is roughly 30 grams of protein or about 4oz’s.

  • When serving yourself animal protein: 1 fist size.
  • When serving yourself carbohydrate: 2 fist size.

3. Minimize Stimulants: Caffeine and refined sugar stimulants work by provoking the stress handling

glands into releasing epinephrine and cortisol to raise blood sugar and release energy. If you

consume them, make it organic, and do it after a meal. This will help protect you’re your G.I tract.

4. Avoid Junk Foods: These foods cannot re-build a healthy body. They are also anti-nutrients; they rob

any remaining nutrient stores from your body.

5. Avoid Trans-Fats: Cell membranes, nerve tissue, and steroid hormones or healthy-aging hormones

all require healthy fats. Unhealthy fats interfere with these functions and structures.

6. Eat Real Food: Eat real foods, ideally 3 times more veggies then fruit. If you are currently overweight,

you may need to remove fruit and starch from your diet till you become leaner and healthier. Please

avoid fruit juices; they can be very high in sugar.

7. Use Sea Salt: Your Adrenal glands need plenty of salt for normal function. Research has proven that

eating salt does not cause high blood pressure or heart disease. Only people with organ damage, like

kidney disease, need to be concerned with keeping a low salt diet. Lack of minerals in the diet can

contribute to adrenal fatigue. Favorite brands: Real salt, Himalayan sea salt, and Celtic sea salt.

8. Drink Plenty of Clean Water: You should be drinking half your body weight in ounces. If you weigh

200 pounds that’s 100 ounces of water. Use water that is filtered or a reliable spring water source,

not tap water. Check out www.JustInHealth.com/shop for recommended water filters. Do not drink

water with food, wait 10-15 minutes before or at least 2 hours after a meal to prevent indigestion.

Short Bursts of Exercise Are Better Than Exercising Nonstop

Posted: 8th September 2014 by clutchcrossfit in Articles
Short bursts of exercise are just as good for you, perhaps better

You don’t need to be working out for longer, but you should probably be working harder—in spurts, at least.

Studies have shown that interval training can help people burn more fat, and increase fitness levels even after just 15 or 20 minutes of exercise. And a new study found that people with Type 2 diabetes benefited more from interval walking—their blood sugar was more controlled—compared to people who walked continuously.





End of Summer Special!

Posted: 8th September 2014 by clutchcrossfit in WODS

 New members only- $129 (first month only)-  On-ramp course+ Unlimited first month membership (save $66) click here 

Must be purchased and on-ramp course started by Oct 1st. One-time payment due at registration. Membership includes 4 session on-ramp to be completed in 5 days followed immediately by unlimited month membership. Once the 30 day unlimited membership expires regular monthly rates are to be applied.

Paleo 101 Meeting Sat Sept 13th

Posted: 5th September 2014 by clutchcrossfit in WODS

While that statement might be more or less true depending on who you are I think I speak for all of us when I say that with summer wrapping up it’s a perfect time to have something to keep us accountable.

WHEN: The Lurong Paleo Challenge will start on September 15. The Challenge meeting will be Saturday, September 13 @ 10:30a right after the community wod finishes. If you cannot make the meeting there will be no make-up meeting but there will be info packets available detailing everything you need to know.  You can also take care of pictures and measurements if you have already signed up for lurong.

WHAT: I know a new Paleo Challenge means different things for each of us but if anything it is a great time for testing and accountability. Those of you who have done one of our challenges before will be familiar with the structure of this one. 60 days of clean eating, logging your cheat periods and testing wods and re-testing at the beginning middle and end to see how even more awesome you have become. Those of you who have never done a challenge or have no idea what Paleo even is this is not a problem. We will supply you with the knowledge, you get the work done. Simple!

For you newbies I kid you not when I say that I have experience many people have life changing experiences with their first Lurong Paleo Challenge. For you veterans you know how, even though sometimes difficult, a Paleo Challenge is a perfect way to kick start your training and clean up after the holiday weekend and a long, fun summer.

Throughout this week we will be making posts about the Paleo lifestyle, more in depth about how the Paleo Challenge will work, and how the testing process will go next week so you are all ready to roll by September 15th.


filthy 50

Posted: 5th September 2014 by clutchcrossfit in WODS

Posted: 5th September 2014 by clutchcrossfit in WODS

community wod saturday

Posted: 5th September 2014 by clutchcrossfit in WODS

31 heroes

Posted: 18th August 2014 by clutchcrossfit in WODS

Sign up opens at 11a!

Posted: 11th 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 WatchESPN.com, 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 Games.CrossFit.com. 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 Games.CrossFit.com. 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 WatchESPN.com 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 Games.CrossFit.com.


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 Amazon.com (http://www.amazon.com/Google-Chromecast-Streaming-Media-Player/dp/B00DR0PDNE/) 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 google.com/chromecast.

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 atgoogle.com/chrome/devices/chromecast/apps.html .

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 Games.CrossFit.com. 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.