Fit or Grotesque?

I've heard the concern, "but I want to gain muscle and you CrossFit guys are all losing weight", more than a few times in the gym recently. Well our goal is increased athletic performance and CrossFit with a performance based diet is going to shred bodyfat. If your goal is to gain muscle, CrossFit with the right diet is the way to go.

Here's the explanation:

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
Here is a hierarchy of training for mass from greater to lesser efficacy:

1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids

The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

Disclaimer: In no way shape or form am I suggesting steroid use. This just keeps it real.

I'm going to do a little experiment on myself for a month and change my goal to increase size with added muscle. I will continue to follow the WODs as I always have and simply change my diet. Today I weigh 202...I'll check back in with everyone March 11.

WOD 2/12/08

"Nate"

As many rounds as possible in 20 mins of:

• 2 muscle-ups
• 4 handstand push-ups
• 8 kb swings - 2 pood (75#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Comments

[John M]

Well, I am sure he cant run, so he isnt fit, and it is kinda freaky, so grotesque also. But seeing as how it is a fake pic, i guess it doesnt really matter. But I would like to see him comb his hair.

[Smita]

ewwwwwwwwwwwwwwwwwww

[austinb]

Or wipe his............................feet(i know what you were thinking)

[Chris Stroud]

Austin,

What changes are you making in your diet?

[[email protected]]

yea..let me know..i might have to jump on that diet with you...man...i bet he gets all the girls!

[austinb]

I'm going to keep on the zone and add a gallon of milk a day. Total experiment, but milk is pretty balanced and will give me an extra 2400 calories. I heard of this through rumors that Brandon from NSC did it for a month and gained over 20#, so we'll see.

[V-DADDY]

Another Pic of Khalipa on the website again huh??...damn i swear that guy is photogenic....

[Chris Stroud]

Austin,

When I went to the barbell cert coach Ripp recommended a gallon of whole milk a day for putting some size on. He said using whole milk was important because he has a theory (not proven) that there is some IGF stored in the fat of the milk which helps attribute to the the increase mass. Good luck, i'm interested to see if there will be any performance decreases with standard Crossfit workouts.

[austinb]

I'm sure there will be slight performance decrease in metcon workouts but I think my power and oly numbers will increase.

[Imran]

Austin, you might want to take some bodyfat measurements before and after. Safe to say, adding 2000+ calories a day WILL result in body mass increases. The key question is, how much of that is bodyfat (some will be unavoidable). As long as you use the exact same bodyfat measurement technique before and after, the results will be genuine.

Interesting experiment ... I just hope you're not lactose intolerant :)

PS: congrats on the official opening !

[Chris Stroud]

Oh also, will you be adjusting your Zone blocks?

[Andres P.]

Hey Austin, I'm currently using a similar method also using zone principles. I am already noticing minute gains in progress =) Thanks again for keeping the crossfit community open and taking me in. I had a blast to day!
17 rounds total
2 m.u.
4 h.s.p.u
8 k.b. swings using 35#

[austinb]

11 rounds + 3 hspu
hspu piked w/ paralletes

Chris- I will not adjust my zone blocks for this experiment.(19 blocks a day)

Andres - You are an animal...17 rounds!

[khalipa]

M/22/215

11 Rounds plus 2 HSPU's as RxD

[V-DADDY]

M/24/205

Well...i cant quite do a muscle so i subbed in
4 ring dips and 4 pullups per muscle up. But i swang that 75 dumbbell like it aint no thang!!!

Almost as RX'D...

5 rounds plus 8 pullups.

I FEEL GREAT

[Erwin]

11 rounds

[jeff]

i did 4 pull ups and 4 ring dips for each muscle up:

10 rounds plus 4 pullups and 4 ring dips

[Coach Rudi]

Erwin beat me... Now im Mad!