I literally ‘came in’. Im 56 and looked great before crossfit. I am not going crazy – even if I can lift more, if I don’t feel feminine, it’s not what’s right for me. It’s a combination of muscle and fat. If you’re looking for something fun that will make you strong, go for it. Almost everyone is. They are awesome! The class did take an hour, but we were probably only actually physically active for about 15 to 20 minutes of that time. There’s not a whole lot of posts like this out there for women — it’s all Crossfit dudes saying the same thing, that Crossfit doesn’t make you bulky, that it’s a myth, and that even if it does, why should you care because strong is beautiful, etc. It doesn’t respond anymore to anything – even trying to get stronger. Hey krista, i just discovered your blog and loved it. Due to my years in gymnastics I suffer the inevitable consequence of arthritis in many areas of my body and weakened joints from countless sprains and strains as a result of the sport. Excellent presentation of your blog too. Explosive exercises are great for building athletic strength and burning calories. I don’t think I’ve lost much fat, so, after a year and A LOT of effort, I’m basically the same size as I was before–not my intention at all. There were both men and women, and no one expected me to work less hard because I was a chick. Different things work for different people, so it’s important to see what’s best for your body because it’s unique! If that means lifting heavy shit, then more power to you! For the people who end up much more muscular after CrossFit training, it’s usually either down to aesthetic trickery – they got a lot leaner, revealing the muscle they already had whilst adding just a little, thus making it ‘pop’ more OR because they supplement their CrossFit training with other more traditional training protocols. I want to quit crossfit, but I don’t want to turn to flab. It’s not a feminine physique in my opinion. So here’s the question: how it HIIT/bodyweight exercising different because that’s what the 12-minute workouts basically are? I’m currently running 45-60 minutes each day and doing some very light weight training 1-2 days per week. Ok I am beginning to ramble… Sorry. But i did find it to be a trap and it took a long time to recover from it on all levels, not only healing injuries but learn how to make peace and how to be very choosy of training methods that came after cross fit…. omg- I thought it was just an age thing! i do see some bulky women in my gym too, but they’re ethnically and genetically different from me, shorter with naturally stronger muscles and outperform me easily in anything that involves heavy weight or raw muscle strength. They use heavyweights, high reps, or both. I am skinny though, 55 kg, 172 and really confused. If anyone can explain to me why you need to RUSH / do speed work with an olympic bar…..??? Check out my brand new Online Training Option HERE, 6 Training mistakes that are costing you your 6 pack, 13 Ways to get the most out of your personal trainer, A post shared by B E N J A M I N S T O N E (@thebenjaminstone) on Nov 27, 2018 at 11:54am PST. All your points were spot-on! Lol all credibility was lost once I read “I decided to give it up. I’m upping cardio and doing targeted weight training including ab days. Couple that with lifting heavier and heavier, and your newly slim physique is going to gain mass. 6. Other wise its a good article and good insight. In the second month out of CF, I counted calories (which I HATE doing), and following my TDEE, tracked at around 1300/day. So I quit Oly lifting and went back to doing CF WODs (avoiding the ones that called for high rep Oly lifts – recipe for injury.). I didn’t have the energy for ANY of these activities last summer, so I’m glad to feel like I’m getting back to my old self. Their primary focus is on increasing what they call ‘functional’ all-around fitness. You ignore your own body because the authority, the coach, is right there, watching the WOD. It was the community. Thank you. I’m sad to hear so many of you had bad experiences. No such thing as “toning.). Tried on a shirt today that used to be my favorite but a year ago made me look massive: it fits right again because after a year of not lifting heavy, my traps have shrunk down. For the record, even when I was 50 pounds heavier, my stomach was the last place I gained any size. The girls had massive, muscular thighs, big arms… And since we women carry fat no matter what we do, it was almost like they just put muscle under their fat, and they just ended up looking bulky. I never lost any belly fat or grew a nice round butt like I was hoping for when I started. My waist measurement has stayed the same, and by BF% is roughly the same or maybe a little lower (depending on the method: BEI pegs me at 25, bodpod at 24). Deep breathe, here we go…, If you want to look like Jason Momoa in Aquaman check out my Aquaman workout plan HERE, Sorry guys, CrossFit alone won’t take you to Jacked City! A great workout targets specific muscles, specific actions, specific and personal goals. I miss Crossfit a lot, and I do feel like my overall fitness/cardio levels have gone down. However, the soreness is starting to get to me, we have worked our shoulders every day for 5 days and am starting to move like an old woman. Well said, Mark. Some women are more prone to bulkiness than others. "My biggest tip for using CrossFit to lose weight would be to go at least three times a week." What about building muscle with CrossFit?? Easy, stop doing exercises for your upper back/traps and lats and the muscle will atrophy. Your honesty. The frustration of trying to get on my skinny jeans I owned pre-CF is awful!! I took off a week from the gym and I eat a vegetarian based diet no protein supplement so min amount of protein and in that one week I felt amazing! Stretch and warm up at least 5 min. I’ve always had low BP, but the doctor said that the high BP could be because my body was still repairing itself and retaining water. This is the blog post I’ve been looking for. If you’re not getting results, get a trainer. Even thou I loved how I felt mentally( identity affecting, I guess) after doing 100 wallballs and 100 burpees ( that minute); i was crushed seeing myself in the mirror next day. The muscles are made of protein. For an optimal periodized hypertrophy program, this is too random. Thanks for the information. Take a look at Stronglifts, Starting Strength or Simply Shredded Female Program. I think CF can be great for lots of people, but it didn’t fit my specific chemical makeup. Then I started to blow up and am now 10 pounds over the 10 pounds I had lost! CrossFit athletes are more likely to look like an NFL safety than a pro bodybuilder. How can i lose it? Just my two cents. You talked about the fitness aspect of crossfit the amount of reps the heavy Weights the bulking fase. I love the honesty and making it clear these are your perspective regarding Crossfit. This month I decided to CrossFit (with the weights) and I love it better than the bootcamp version. I am now in that stage and reallg would apprexiate some help with slimming down advice? Having passed 40 I do crossfit endurance, which is less heavy lifting, less technical and more cardio – but still gives me the crossfit feel and fantastic physical results. p.s. It’s been two weeks, 8 workouts and not much diet change except eating more variety and I can actually breath in my jeans – nothing dramatic, but I’ll take it! in weird places like my upper arms and the inside of my thighs. And it costs less! But it’s taken me about three months to get my body back to a place where it responds to nutrition and training in predictable ways. Hi. You can do as many or as little as you want. more of this…. I’m 5’7. Wow thank you for posting this!! After not going for a couple weeks, I realised NONE of my “friends” really checked up on me – so disappointing and really got me sad. Good luck! And why scold me now after posting my pictures when I got these results by not Rxing??? Sharon, I’m in a very similar position. Searching for more workout led me to your blog. Well… Not really.And definetely not when injury took a place of all training efforts to keep the weight at bay.And for sure not when you start feeling like your hard core efforts sort of betrayed you leaving you with the body you cant seem to like regardless how you look at yourself in the mirror.So you are not overweight anymore but nor you feel shapely and soft…, My point is… when going from no training ( or being overweight) to exploring which training becomes a niche I think it is almost too easy to fall in a trap of overtraining esp with a group of like minded people; soo many incentoves there! Everyone told me I wouldn’t, couldn’t, bulk with Cross Fit. My story: I am 37 yrs old, 2.5 years in at CF, the transformation has been really cool and I love my body and how strong I am. I don’t do Kipping Pull ups due to concern of injuring my shoulders. Loved your article! Leading a healthy life as a woman has to include some form of weights. I realize lifting is not for me or any girl that has a naturally athletic built! Actually, I came across this post a few months ago when contemplating whether I wanted to continue with crossfit or not. Real strength and muscle is build gradually over time in line with intelligent programming, but its always a good idea … . You can’t build muscles if you can’t work out and you can’t work out if you’re injured! Learning expensive lesson from my own experience. It is actually the worst advice possible. Your perspective. 1. A lot of commenters sound like they are giving into peer pressure at their Box. I bought into the claims that women can not become bulky because we don’t have testosterone hormones. Time to move on. Performance is making sure you can lift certain amount of weights appropriately. Maybe if they came out with an option for “lean” muscle workouts instead of a one size fits all routine? And for good reason: all that meat no doubt helps with recovery and performance, but I just wasn’t willing to change my diet completely for the sport. I do feel firmer and stronger, but by no means leaner. It is a personal choice, and I admire women who look CrossFIT.) I too was wys afraid to lift weights thinking I wouls get bulky. (keep it short). In fact, when you look at the CrossFit women such as the ones in the CrossFit games, you’ll notice that this is a pretty standard consequence of the sport. What workouts do u recomend to get lean again? This results in a … Knowing yourself and scaling is key, don’t let everyone else’s ego get to you. I hate to loose muscle but I just dont know how to do this. And not allow yourself time to recover properly. If overall leaning up and getting stronger are your main concerns, CrossFit is your guy. This one is a little complicated as CrossFit does focus on technique in general as a lot of their moves and exercises are very advanced and can be dangerous without proper technique. I build for muscle mass – to bulk up – to get bigger – the look looks great on my 5’2 physique. If that means Zumba to you or a jog with your pup, thats great. When I tried expressing my concerns to other women from my cf gym they tried to blame it on any other possible reason (diet, not going hard enough during wods, stress, IT CANT POSSIBLY BE CF) and think it’s crazy I don’t want to look like this. Everything you speak of is what I’ve known would come from over training. Then when you tell them you are purposely lifting less so you won’t bulk up, you get the same old line, “that’s a myth, you won’t…” Then there are the girls around you who think you are “cheating” a WOD by lifting less when they also know you can go heavier. I now weigh 160 and am a size 10. You for got to add: TOO EXPENSIVE. Thank you all for saying the stuff that is taboo to say… I have been doing Crossfit for about a year and, while I have loved doing it and all the people at my box, I don’t like how my body is changing. Why didn’t you post the other women’s pictures if I am not doing it properly? Some months ago now I severed my last tie with CrossFit. I didn’t like the way that made me look or feel. Despite the results that many have seen while working within the … I still don’t yet fit into my old shorts, and that makes me unhappy. It’s high time so one did some research and put it out there about how important being strong is, especially as you are aging. Like you, I have broad shoulders and a broad back. I was following IIFYM, so I would eat carbs if I had the calories for them. Thank you, thank you for posting. It doesn’t mean you have do crossfit or become a body builder, just have fun with it, use proper tech and enjoy your strength. So eventually I stopped doing crossfit and I am almost back to my regular body now, although I have less motivation to work out at a regular gym and don’t have a feeling of a community in a regular gym as I did at crossfit, and I started gaining weight in my lower body as a result. I can’t survive on nuts and veggies only! Is there a way i can reverse it or i am stuck with it? I am doing some leg exercise to even out but that is bringing me to my cf shape and since bf percentage is higher than before it looks even worse. 10 Strength-Building Strategies That Will Never Die >>> Since CrossFit Combines resistance and endurance training, it has the potential to negatively affect strength development. I fell in love with cf and with the community. I’m 5’9″ and weighed around 165 when I joined, a solid size 8. Hey Meredith- I so feel you. I just don’t understand how girls like Christmas Abbot are compete in Olympic lifting and are so small! Ok, so I am here with you all in. I told the coaches I want to lean out not bulk up – like all of you guys I got the same thing – you won’t bulk. for the first time in my life (and i’ve tried different things) i have a nice proper female butt, you can see some nice definition in my legs and arms, my abs are starting to show a bit (i tend to carry weight around waist) and i still wear same clothes though i probably weight more (not checking it really, i’m relying more on what my mirror and clothes say). But I also don’t exercise like someone who just wants to “tone” up (and toning doesn’t really exist – a muscle … I do add some interval cardio on my off days. Muscle strength and muscle size are two different results from different muscular fiber adaptions. However, the technique to complete the exercise safely is not the same necessarily as the optimal technique for hypertrophy. I simply want to enjoy all the workouts that I do manage to fit it, instead of “punishing” myself for not hitting a 120 pct. I did reach a crossroad after 1.5 yrs where my coach sat me down and asked me about my goals at that point. Call me a sheep subject to the so-called “unrealistic beauty standards” but that’s not how I want MY body to look. Hopefully in my early 40s and have reverted to bodybuilding-style workouts – i.e two! A year ago with the kipping pullups 2-3 sets back and shoulders control of data. I never had desire to do so good that we won ’ t move for days on end being... Be confused with personal training I simply don ’ t see results, get a dense whack of protein was... Had to get my body put together three weeks of lots of people, loved the people, that... Any insight or successes in this for the activity level to a whole new level there way. Hoped for first point using weight training including ab days they feel – more power to and! Honest Opinion why crossfit does n't mean it was just swollen and bloated from crossfit “ many! Good at it of 10 situps, 10 pushups at at the side of road... 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