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Cheat Day

Cheat Day - CrossFit Inland ValleyThe concept of “cheat days” has been around from the day dieting was invented. Most dietitians and health coaches see a cheat day as a helpful tool to aid their clients “blow off steam” in an otherwise restrictive diet. The assumption is that the psychological boost of the cheat day is far greater than the damage done by a few extra calories.

However, this logic is flawed for several reasons.

1. Daily Suffering. In order to maintain prolonged weight loss, a dieter’s everyday eating pattern should not be deemed so miserable as to regularly warrant a day off.

2. Calorie Math. Most people are terrible at estimating the caloric content of foods they eat. Taking a day off can easily lead to an excess intake of 3000-4000 calories (see below). To lose a pound of weight, you need to create a deficit of 3500 calories. That’s 500 calories a day, for a one pound weekly weight-loss. Let’s say you were doing great for 6 days and managed to remove 3000 calories from your diet (6 days times 500). Today is your cheat day and all bets are off. You eat without counting and create a surplus of 3000 calories. Boom! Your overall weekly calorie deficit is 0 calories. No weight loss.

How can cheating lead to an excess of 3000 calories in just one day? Consider a single meal eaten at a popular family eatery. An appetizer (4 buffalo wings = 400 calories), main dish with 2 sides (lasagna + garlic bread + salad = 1200 calories), dessert (fudge cake = 600 calories), and a drink or two (300 calories) can easily surpass 2000 calories. Add another few treats throughout the day, and you have just decimated an entire weeks worth of dieting.

What you should do:

1. Don’t restrict your calories to a point where you are suffering. This is not sustainable. It’s better to lose half a pound a week over a longer period of time, than to try to lose too much weight too fast.

2. Instead of cheat days, plan on indulgent meals or snacks, every once in a while. When planning, decide what yourCheat Meal - CrossFit Inland Valley extra calorie budget will be and if possible, scan online menus to see what dishes you can work with. Don’t come hungry to your indulgent meal, because this will cause you to overeat. Watch the alcohol, because the more you drink, the less discipline and control you will have.


Coach Justus has been making himself available twice a week, call today 1-951-600-9343, or send an email to and schedule to meet with him so you can both go over your journal and make improvements on your Nutrition!



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May Announcements

Hello Members and non-Members!!!

We always have a lot going on around here and we don’t want you to be lost. Please make sure to often check our schedule online, so you are always up to date with our Classes Schedule.

The following are some of the events coming up…

Memorial Day “MURPH” – Monday, May 25th at 10:00am
(Regular class schedule has been cancelled)



WOD to Erase MS – Thursday, May 28th, at 5:00pm
(All regular evening classes have been cancelled)
To be part of this event, please make sure to donate by buying a shirt or tank (shirts and tanks are no longer guaranteed. You may still participate if you donate. You can wear an orange shirt)

Hand Stand, Muscle Ups & Rope Clinic – Sunday, May 31st: 1:30pm – 4:30pm
at DC Gymnastics with Carrie O’Neil
(Opposite side of our Box, within the same complex)
*We need a minimum of 10 members signed up so this clinic doesn’t get cancelled.
Sign up here or at The Lobby!

San Diego 9/11 Memorial Stair Climb – Sunday, September 6th at 7:00am
at the Hilton San Diego Bayfront
We are putting together a CFIV Team. If you are interested, please send an email to or let Christina know. Registrations will be open in a couple of weeks!

Christina, Jamie & Amy’s Birthday Potluck!!!
For members only (friends and family)!
Saturday, June 13th, 2015 at 4:00pm
at Jamie’s House

Christina, Jamie & Amy's Potluck Birthday!!!

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9 Reasons to LOVE Burpees!!!

Burpees - CrossFit Inland Valley

We have all experienced it, the love/hate relationship toward the good old burpee. Despite the physical and mental fatigue, the benefits of burpees far outweigh its challenges. Here are nine reasons to ditch that “Buck Furpees” mentality!

Plain and Simple

It doesn’t take a professional athlete to learn a burpee. This movement is simple, straightforward and does not take a lot of skill. One of the greatest things about them is that they will always remain a challenging workout for the beginning and  experienced athlete.

Can’t Stop, Won’t Stop

No matter how tired or drained you may be during a workout, you can always manage to pick yourself up of the floor and flop back down again. Movements like box jumps or toes to bars require skill, thought and some explosive energy. Burpees on the other hand, can be a continuous movement, no matter how fast or slow you are going.

Functional Gains

Burpees are the definition of functional fitness. It’s simple; do them often, and you will get stronger. Not only will you see improvement in your workouts, but you will also find everyday tasks like carrying groceries from the car become a challenge of the past.

Add Them to Any Workout

Burpees are sure to take your workout from intense to insane. This heart pumping movement adds even more of a burn to any workout. Whether your WOD incorporates lifting, cardio or gymnastics, throwing in burpees are a great way to add challenge to the chain of movements you are about to dominate.

CrossFit Burpee

No Equipment Required

Have you ever been on a beach or in the middle of a hike and thought; man, I wish I could snatch right now! Unfortunately, this movement requires equipment that is hard to take just about anywhere. Burpees require no equipment whatsoever, just you and your motivation. This factor makes burpees the ultimate travel workout.

Full Body Workout

Who doesn’t love a movement that strengthens every major muscle group? Legs, arms, abs, you name it! This is why burpees are such a challenge. The repetition of a full body movement is going to make every part of your body burn, including your heart!

Boost Endurance

Want a sure way to get fit quick? This is a movement that will make you stronger and faster in any workout. There is a reason why several different sports all incorporate burpees into their training. Stick to burpees, and you will see your endurance skyrocket!


Burpees burn major calories. Research shows that high intensity movements burns 50% more fat than conventional cardio. It is also great for improving your metabolism. This explosive repetition will leave your body burning calories all day!

Endless Variations

Alright, so now you all love burpees, right? One last great factor about this movement is the endless amount of variations you can create. Burpee pull ups, box overs, or bar facing additions are all great examples of getting fancy with your burpee workouts.



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