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Theo Tsekouras 04-14-2006 12:51 PM

Hi everyone fairly new here so i have some questions. I usually do a every other day total body wo. I really want to lean out and, i am wondering if this system will accomplish that. I have tried it for about a week, and it feels more like heavy strength training rather than, the high rep endurance stuff i am used to. I am 5'11" 183 lbs. about 11-14% bf. I saw some great results before with my system but have hit a plateau. I would like to drop about 10 lbs. or stay the same weight but tight. Any suggestions or thoughts will be greatly appreciated

Andrew G. Greenberg 04-14-2006 01:25 PM

are you doing the WOD? that's all you need to do to lean out, IMO.

Jesse Woody 04-14-2006 02:26 PM

Yep, follow the WOD. Once you become comfortable with all of the basics, crank up the intensity and really strive for performance, looking for shorter times, thus more power output. If you have your diet in check, this will quickly bring you to your optimum body composition.

David Wood 04-14-2006 02:31 PM

Theo: At 5'11", 183 you are close to the "perfect" height and weight to be a CrossFit monster. You just need to hold that weight while you lose a couple more % bodyfat and add the same weight back as muscle.

What you get in any one week of the WODs is not the whole program. I'd advise you to read around the site as much as you can, and then take responsibility for what you want and how you train.

If all you truly want to do is "lean out" (at any cost to your muscles), get on a running program of 35 - 50 miles / week. In 6 months you will probably be leaner, 10 pounds lighter, and dramatically weaker.

I bet that's not what you want.

Doing the WODs on a 3-on / 1-off schedule, and eating in the Zone diet, will normalize your body to something close to it's ideal weight.

Most people who start CF either gain or lose weight in the direction they wanted.

Theo Tsekouras 04-14-2006 07:21 PM

thanks so much everyone. Yeah i definately don't want to get weeker. I am a professional firefighter in Houston, and i need my strength. Besides I already run about 20-30 miles a week depending on the week. Keep the info coming. thanks so much

Jonathon Edward 04-14-2006 11:17 PM


Performing the WOD using the standard 3 on 1 off schedule will certainly contribute to leaning you out. Of course you need to have your diet in order if you want to make progress. Speaking of which, what does your diet currently look like?

If you're going to give CrossFit an honest shot, you'll probably need to scale back on your running for a while. The WOD, while usually brief, is extremely intense and incredibly taxing. Physical job + lack of sleep + CrossFit + lots of running = inadequate recovery and lack of progress. Since you're running 20-30 miles per week you're obviously concerned with endurance. One of the beautiful things about CrossFit is that you will improve your endurance along with the other aspects of fitness, concurrently in a condensed format.

I encourage you to heed David's suggestion to read around the site as much as possible. Read and re-read the free issue of the CrossFit journal titled, "What is Fitness?"

You've stumbled across one of the most effective programs for acquiring the function and fitness required by your profession. It's gonna blow you away :-)

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