i am doing Crossfit for about 4 months now, and although getting fitter is the main goal for me, it wouldn’t be bad to see a six-pack some time
However i don’t feel i am getting close on that. Is there stuff that i can do additionally to achieve that?
Thnx
i was in the same boat…prior to CF my BF was about 14%. i could barely see definition there. I was told that at 10% they will really pop. Don’t know what i am now, but am seeing much more definition. i have been following CF program for 4 months and doing a modified version of Paleo for about 3 months.
I think enginecap covered it, but didn’t say it directly. What’s your diet? If you’ve been doing CrossFit for 4 months, what has your diet consisted of? If it’s just “I eat healthy most of the time” then maybe you need to consider the paleo challenge or even the zone diet. Think about it this way, have you ever known a man or woman that’s a serious gear head and auto tuner? They are constantly looking for ways to pump out a few extra horsepower. They modify the engine, the exhaust, the intake, everything… even the fuel. If you had a high performance car, would you constantly switch between 87 octane, 89, 93, and sometimes even the high test stuff? No. Treat your body the same way. Develop a diet that you can maintain and fuel your body for high performance. Not only will your workouts get better, but you’ll probably drop down to that point where you can finally see your abs “pop.”
I hope that helps.
Paleo is the way to do it. I could eat until I gasp for air but it’s still hard to break 2000 cal/day. I don’t even think about what I eat because paleo is so easy. I just make sure I get enough protein and rest is fat. It’s almost a keto diet because I’ve cut out all carbs. Even if you stuff yourself until the cows came home with greens, it’s still less than 10%- 15% of my diet. It’s giving me more energy and I’m still improving on the performance.
Today I did 01/31/2010
Puppies(w/ pack lady’s weights):
Four rounds for time of:
70lb pound Thruster, 5 reps
20 Pull-ups 160# assist
20 Dips 160# assist
Run 400m
Killer 30:15
Britt did
Four round not for time of
12lb thruster
10 pull-ups 160# assist
10 Dips 160# assist
Run 400
here some extra info regarding my diet. Since i have started with Crossfit, i am trying to follow the zone-diet. I lost quiet some kilos, although i am not heavy build. I am around 71kg now.
In the morning i eat yogurt with muesli. To my work i bring 6 slices brown bread with peanut butter, Addionally i also eat 500gr curd and for snack i use raw nuts. Then when i am back home, i cook dinner with loads of vegatables, chicken or beef. After my wod i drink 300 ml milk with whey proteine powder.
Thats about it.
I do have some defination on my abs, but i cant get rid of the last bit of fat somehow.
I didn realize how far behind I had fallen so if I want to get back into the burpee challange I have to do 399 burpees today. So far Im 55 down, 344 to go! Its only 7:30am so Ive got time to space them out.
I hope you get them done, and if you do the next few weeks will be a piece of cake! I was wondering where you had gone.
here some extra info regarding my diet. Since i have started with Crossfit, i am trying to follow the zone-diet. I lost quiet some kilos, although i am not heavy build. I am around 71kg now.
In the morning i eat yogurt with muesli. To my work i bring 6 slices brown bread with peanut butter, Addionally i also eat 500gr curd and for snack i use raw nuts. Then when i am back home, i cook dinner with loads of vegatables, chicken or beef. After my wod i drink 300 ml milk with whey proteine powder.
Thats about it.
I do have some defination on my abs, but i cant get rid of the last bit of fat somehow.
thnx in advance
Dude!!!! Cut out the dairy! You don’ tneed protein drinks. Noooooooooo Liquid food! Just try to cut out dairy and grains. 1 month is all it took to convince me. You’ll feel sooo much better!
here some extra info regarding my diet. Since i have started with Crossfit, i am trying to follow the zone-diet. I lost quiet some kilos, although i am not heavy build. I am around 71kg now.
In the morning i eat yogurt with muesli. To my work i bring 6 slices brown bread with peanut butter, Addionally i also eat 500gr curd and for snack i use raw nuts. Then when i am back home, i cook dinner with loads of vegatables, chicken or beef. After my wod i drink 300 ml milk with whey proteine powder.
Thats about it.
I do have some defination on my abs, but i cant get rid of the last bit of fat somehow.
thnx in advance
I used to do something similar to: 6 slices brown bread with peanut butter then I switched this for a large Paleo kit for lunch. It’s been great! I live two miles from work and used to take nap almost every day at lunch. Once I cut out the carbs I find that my energy level doesn’t fluctuate like it used to and I don’t have that sugar rush then quick downward spiral.
Just a thought. I’m still working on that 6 pack myself but think my holdup has been too much computer time and too little crossfit for the last two years!
Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 18 inch box, ‘cause that is all I have.
15 45 pound thrusters instead of Wall ball shots, 14-20 pound ball, ‘cause my wall ball target is outside.
Time 18:06
Plenty of ‘character’ breaks today. Total time on treadmill was 9:32 for 1200M.
here some extra info regarding my diet. Since i have started with Crossfit, i am trying to follow the zone-diet. I lost quiet some kilos, although i am not heavy build. I am around 71kg now.
In the morning i eat yogurt with muesli. To my work i bring 6 slices brown bread with peanut butter, Addionally i also eat 500gr curd and for snack i use raw nuts. Then when i am back home, i cook dinner with loads of vegatables, chicken or beef. After my wod i drink 300 ml milk with whey proteine powder.
Thats about it.
I do have some defination on my abs, but i cant get rid of the last bit of fat somehow.
thnx in advance
Dude!!!! Cut out the dairy! You don’ tneed protein drinks. Noooooooooo Liquid food! Just try to cut out dairy and grains. 1 month is all it took to convince me. You’ll feel sooo much better!
Ok, but what am i supposed to eat at work then? i cant go home in my lunch time.
And what about extra excersies addionally to my wod? Would that do any harm?
The highest “box” available at my gym is 16”. For a WOD that prescribes a 24”, will that 16-incher still be acceptable? Or what about jumping two stairs instead—would that be okay considering the forward jump component required to hit the second stair? Or should I look at subbing in a different exercise altogether to get a more similar stimulus to a 24” box jump?
Ok, but what am i supposed to eat at work then? i cant go home in my lunch time.
And what about extra excersies addionally to my wod? Would that do any harm?
Meat, eggs, vegetables, fruit, nuts.
Work on mobility, stretching, and skill development. If you follow mainsite, more exercise for fitness sake is not really needed.
The highest “box” available at my gym is 16”. For a WOD that prescribes a 24”, will that 16-incher still be acceptable? Or what about jumping two stairs instead—would that be okay considering the forward jump component required to hit the second stair? Or should I look at subbing in a different exercise altogether to get a more similar stimulus to a 24” box jump?
You can use the 16” box, it just wouldn’t be “Prescribed” for that WOD.
We stack 35 and 45# plates on top of boxes to add height to them. The top of our boxes are rubbery and the bumpers don’t slide much though. Careful with the implementation you choose.
Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball (used 5-10lb ball…the “red” one at the gym)
Warm up: 5 minute walk on treadmill
WOD: 28minutes..almost 29..my stop watch is in my gym bag
Cash out: 6 minute stationary bike, 2x25 situps
Notes: Felt bad yesterday..very congested/sinus headache thing. Only had a liquid dinner, Muscle Milk and V8 Infusion…felt a lot better today, and then felt awesome post workout. Right knee was a little sore during the WOD..cause was either running or box jumps.
I DID 5 UNASSISTED PULL UPS TODAY, WHA?!?! - it’s all happening so quickly!
CONGRATS! Seems as though the pullup fever is going around. I hope I get it!!
thank you i <3 all the support! you’ll get the pullups super soon, i’m sure! i tried one a few weeks ago and was able to do it, but i definitely struggled. i hadn’t tried again until this morning and i was shocked at what i could accomplish. it might have been a wee bit of mind over body (: lol, i always look at your posts, i hope to be where you are at in ~6 months, so keep being a rockstar!
