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02
03
2020

CrossFit SFS: Gaining Weight doing CrossFit

By Scotty 0

You will potentially gain weight at first. The most frustrating part of starting at CrossFit is the potential for weight gain. Simply stated, because you are using muscles that have been out of the game for years, you will be building those muscles rather rapidly, and muscle weighs more than fat, and it will take some time to start burning the fat.

So while you will definitely be shedding water weight puffiness and sweating like you’ve been on a scavenger hunt in a rainforest, the scale will be ticking up not down. 

This will drive you f***ing crazy. And then, all of a sudden, you will hit that tipping point where the muscle you’ve been adding is burning enough calories each night to have you start to drop the kilo’s providing the nutrition is fairly clean to go along with it.

Then you’ll start to see your clothes fit better and you will notice physical changes, mainly in the form of clothing fitting better initially and onto some weight loss. 

From there providing you keep at it, and the food on point, your body will settle into a weight that is most comfortable for you. Then if you are really looking to lean up more, or gain muscle mass, I would recommend seeking a professional with the food intake based on your needs.

CrossFit SFS – Workout of the day

Warm-up: (5-15mins):

With an empty barbell:
5 x Snatch Grip Deadlifts
5 x Snatch High Pulls
5 x Muscle Snatch
rest
5 x Overhead Squats
5 x Power Snatch
5 x Snatch Balance
5 x Squat Snatch

Then;

5 x Clean Pull
5 x Clean High Pull
5 x Muscle Clean
rest
5 x Front Squat
5 x Strict Press
5 x Power Clean
rest
5 x Front Squat
5 x Push Press
5 x Squat Clean
5 x Split Jerk

Then;

Start adding weight for first set of snatches

Weightlifting

Snatch (4)

Every 90 sec x 4 sets:
4 Snatches

Every 90 sec x 4 sets:
4 Clean & Jerks

Clean and Jerk (4)

as above

Metcon (Time) (35-55 mins):

For time:
20 Bar Facing Burpees
30 Power Snatches (60/40kg)
20 Bar Facing Burpees
30 Squat Clean & Jerks (60/40kg)
20 Bar Facing Burpees

Time cap: 20 minutes

author: Scotty

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