Monthly Archives: March 2013

CrossFit Transformation.

I am now 6 weeks into CrossFit. I decided to take measurements before I started which would help me determine just how effective CrossFit was for body composition and overall fitness. While I knew that CrossFit felt different than what I was previously doing I didn’t quite know how much change would occur in just 6 weeks.
CrossFit preaches a Paleo diet which is the eat like a Caveman approach. All organic meats and fresh veggies and fruits only. No processed foods, no carbs, no sugars, no beans, and no dairy. I didn’t quite adopt the Paleo diet completely but I am slowly trying to get there as much as possible. What I have done is increase my protein intake dramatically. I was always focused on just the number of calories that I eat and trying to keep that number to help me maintain my weight. I wasn’t necessarily focused on what foods I was putting into my body. This diet helped me lose 90 pounds and it also helped me maintain that weight loss for 7 years. However, in the last 6 weeks I have been attempting to get a good 40,30,30 split. 40% protein, 30% carbs, and 30% fat. My goal now is to get 200 grams of protein a day and also particularly after a CrossFit workout to have a a protein shake with 40 grams immediately after. I stopped eating cheese, yogurt, and bread which were staples of my diet for a while. I still use Saturday and Sunday Dinners as cheat meals. I allowed myself to to eat whatever I wanted on these days. I used to eat a lot of fast food which was light on calories. I often ate dunkin donuts flat bread egg whites and things like that. Now, I am basically eating salads, chicken, eggs, vegetables, and a lot of Think Thin protein bars which I love. I also eat edamame and dried peas and lots of fruit.
My workouts these days are CrossFit twice a week, one other day a week at regular weight room which is mostly abs and core and 2 runs a week consisting of 3-6 mile runs. In about another month my runs will becomes more frequent and also more intense as the weather gets better. I am running the NYC Marathon this year so I decided to only do CrossFit twice a week so that I have enough time to train for that.
So just 6 weeks into CrossFit at only twice a week:
My weight went from 188-192. I gained 4 pounds. If I was just using a scale as my measuring tool I would not be happy. But let’s look at my other measurements.
My neck went from 15 to 15.25
My waist went from 37 to 35.5
My Hips went from 40 to 39.5
My Body Fat percentage went from 22-20%
My Chest went from 44 to 42.75
My Chest and Shoulders went from 52 to 52.5
And the most amazing number is my thighs went from 18 to 22.5.

I gained 4.5 inches in my legs in 6 weeks. Wow! I knew Crossfit was very leg heavy and I could feel my legs becoming stronger but to gain 4.5 inches was crazy. If you look at all of my numbers everything went down but my shoulders and my legs went up. This is reason number one that you can’t just use a scale as your measurement tool. I can’t wait to see how these numbers continue to change as I get more and more into my CrossFit workouts and also as I start to run more in preparation of the Marathon. The latest research shows that CrossFit increases Vo2 max which will help my oxygen uptake and I think if I take care of my body and recover properly I expect great things from my marathon times. So far CrossFit is a success and I am very happy with it.

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