95 pound Overhead squat, 21 reps
42 Pull-ups95 pound Overhead squat, 15 reps
95 pound Overhead squat, 9 reps
Name: Matt D.
“I started crossfit Monday May 4th 2009 with a starting weight of 249 lbs. This is the heaviest I have been my entire life. I was always tired and not sleeping very well. As of Saturday May 23rd I have lost a total of 21 lbs in 19 days and I am now at 228 lbs. This was acheived by eating right and working to a physical level I have never been to before. I have dieted many times but never had the perfect balance between eating healthy and being fit. For the first time in my life I have
acheived both of my goals.”
So, what did Matt do? 1. He stopped eating all gluten/grains. 2. He vastly increased his dense protein intake (meat, chicken, fish, eggs, etc.). 3. He stuck to vegetables and fruits as his carb source. 4. He increased his healthy fat intake. 5. Matt averaged about 2 Crossfit WODs per week in this time period. Note that Matt really didn’t do any Zone blocking per se. He just changed the quality of the food he was eating (i.e. paleo) and decreased the carb intake. Also note that he really didn’t workout all that much (relative to the standard CF flow). Exercise, in and of itself, has massive health benefits, but it is ineffective for weight loss if nutrition and sleep are not addressed. In fact, in excess, exercise will induce fat storage.