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Update on Crossfit and Diet

Wanted to do a brief update on my progress with Crossfit and diet.

I’ve finished week three of Crossfit and it continues to kick my ass. The good news is that I’m getting closer to proficiency on kipping pull-ups. I sometimes seem to slip into a bit of a butterfly kip, so I wonder if I should try to develop that (as the butterfly is arguably more efficient). Regardless, I’m feeling better about the pull-up, which is important for Crossfit.

In the past week or so, I’ve switched to incorporating Martin Berkhan’s LeanGains 16-hour-fast, 8-hours-fed diet methodology. So I typically won’t eat until lunch, and I’ll Crossfit around 5pm and eat dinner around 7:30 or 8:00 pm. I’ll quit eating after 9pm (or so) until the following day at lunch. Berkhan’s idea is to charge up on energy around lunch, workout and then provide the right macronutrient combo post-workout going into a fast. During the fast, your body has the tools it needs to repair/rebuild/build muscle.

Its a decent combination of fasting and exercise. It just “works” for me as the Crossfit gym here is only open in the afternoon/evenings (prohibiting me from working out fasted in the morning).

I have seen some noticeable improvement in muscle definition, which I mainly attribute to continued reduction in body fat though I’m optimistic that I’ve been able to build some lean muscle mass, as well. The real clincher here will be if I can:

  1. Lean out and achieve a never-before-seen vasculature in my midsection (a.k.a. the “six pack”, but also the lesser-mentioned-but-equally-important pectoral definition)
  2. Put on some weight, which would necessarily be lean tissue (per the requirement in No. 1)

I have taken some steady progress photos that have, as yet, gone unpublished. Assuming I accomplish the above goals, which I now expect will happen soon, I will publish these shots on this site — bashfulness be damned!

Stay tuned.

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Crossfit Augusta

I am seeing some folks hit my site looking for CrossFit Augusta. As the official CrossFit Augusta website (crossfitofaugusta.com) is under construction and missing a few key details, below you’ll find some unofficial information that would-be Augusta Crossfitters might find useful:

  • Location: 766 Industrial Park Drive / Evans, GA 30809 (Google Maps).

    For Augusta veterans, this is across the street from the ruins of Krystal River Water Park. Otherwise, you can get there from Fury’s Ferry north of the Fury’s Ferry Jones Creek entrance or from where Evans to Lock Rd hits Washington Rd near the new Lowe’s/Home Depot/Omni (Use those points of reference and then look at the map link).

    The sign is a little small, but if you see the “Krystal River” sign, you’re close!

  • Phone: 706.877.3279
  • Contacts: Charlie and John
  • Hours of operation: Monday — Friday from 4:30 to 8:30pm; Saturday from 10:00am to 1:00pm; Sunday — CLOSED

I’m in week two of CrossFit. It’s kicking my butt, but it a good, painful way. Check it out!

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Day 4: Crossfit

In my recent update, I mentioned joining Crossfit Augusta. Today was day four. I’ve been sore since the first workout, and intensely sore since yesterday, but I plunge forward. Though I wonder if such intense, regular workouts are sustainable for the long-term, I have no doubt following the Crossfit protocol for a few months will do wonders for my physical fitness.

I’ve come a long way via the lifestyle switch to a more “paleo” diet (low-carb / intermittent fasting). I’m merely upping the ante as my home workouts just weren’t intense enough (Plus I felt like I was getting in a rut with them). I expect crossfit to push me past my comfort zone.