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Old 11-06-2006, 06:36 AM   #1
Adam Shereyk
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I have been using the Crossfit regimen for about 6 weeks now. I know it is working because I feel better and my cardio is way up.

However, I have noticed a decrease in muscle mass and a decrease in strength on certain exercises like the bench press.

I used to do a standard workout of (Chest, Biceps & Abs), (Back, Ticeps, Shoulders), and (Neck & Legs) religiously for years.

Would converting over to Crossfit have an initial impact on muscle mass and certain muscle strength?

Thanks,
Adam
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Old 11-06-2006, 06:58 AM   #2
Anthony Bainbridge
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Weight/muscle loss would be a result of not eating enough.

Strength loss on bench press is mostly likely a result of less frequency. Unless you're a powerlifter, I wouldn't be overly concerned about your bench press numbers. It has little carryover into athletics.
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Old 11-06-2006, 07:05 AM   #3
Adam Shereyk
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Anthony,
So I need to up my intake (mainly protein)?

The only reason I was concerned about the bench press strength was in relation to some of the WODs that require BWT BP for a specific number of reps. I can't do as many reps as I was doing previously and the max weight has also dropped.
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Old 11-06-2006, 07:39 AM   #4
Eric Cimrhanzel
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Adam, don't look at what you've lost with one lift (like the Bench Press). Look at your training logs to see what you've gained (like just about everything else).
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Old 11-06-2006, 07:50 AM   #5
Anthony Bainbridge
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Adam, everyone has a different answer to that question. Personally, I don't think it matters much as long as you are meeting minimum requirements for fat/protein.

However, if you're carb sensitive, upping fat/protein will be more beneficial. If you can handle the extra carbs without gaining fat, that might be easier in terms of choice/cost/appetite.

Also, if you're losing actual muscle, that could account for your loss of strength on the BP. Not sure why I didn't mention that before.

What were your before CF numbers and what are they now?
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Old 11-06-2006, 09:22 AM   #6
Adam Shereyk
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Eric,
That is true, I have gained in other areas, so as a whole I probably have made gains on an overall perspective.


Anthony,
I will experiment and up my protein for a couple of weeks and see what happens.

That does make sense too. Less muscle = less strength.

About two weeks before Crossfit I weighed 182, max BP was 265, and I could do 185 for about 20 reps.

Now (8wks later/6wks Crossfit) I weigh 173, my max is down to about 235, and my BWT reps at 175 are about 16-18.

I'm not too worried about it, but was just curious to see if this was normal or if I needed to make some adjustments.

Thanks again for the responses.
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Old 11-06-2006, 12:55 PM   #7
Ben Kaminski
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If you used to do hypertrophy training, it is possible that you're not losing muscle mass but just muscle size. Crossfit makes muscles strong at a smaller size than otherwise possible.
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Old 11-06-2006, 05:23 PM   #8
Mike ODonnell
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Crossfit and the metabolic response will create an enourmous demand for the body to produce energy for workouts and recovery....so if you calories are the same as when you didn't do crossfit, you will end up burning fat and probably losing some muscle mass. Get your body fat down to where you want it....then up the protein and fat and you will get some lbs back.
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Old 11-07-2006, 11:31 PM   #9
Adam Shereyk
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Ben, I did not know that about Crossfit.

Mike, I will try that. Going to give it a few weeks and then up the protein.
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Old 11-15-2006, 09:59 PM   #10
Eric Cimrhanzel
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Ben: That is partially false.

CrossFit is only one way out of many to make muscles both smaller and stronger. Myofibril hypertrophy combined with increased strength, speed, and power, is not limited to one fitness program.
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