My crossfit journey and the art of eating (BUT NOT ALL THE TIME!)

7 min readDec 7, 2023

Welcome to a tale of sweat, timers, and tantalizing food windows!

A tale of transformation through the dynamic duo of CrossFit and intermittent fasting. Imagine the lovechild of a high-intensity workout and a time-restricted eating schedule, that’s pretty much what i got myself into.

The Odyssey begins: A Journey of Body and Mind Transformation

For years, I had been stuck in a fitness rut. I was “semi-fit” by most standards, but I lacked the energy, motivation, and results I craved. Then, I saw a post regarding crossfit, which I honestly had zero interest in trying or joining at first… but eventually my curiosity and the fact that I had been seriously slacking when it came to fitness, did get the better of me and my life embarked on a transformative journey that extended far beyond gym walls.

The journey wasn’t just about physical exertion; it was a holistic exploration of health and well-being. Diving into books on diet and training, As part of this exploration, I embraced intermittent fasting (IF). This practice, involving alternating periods of eating and fasting, resonated with me and made a lot of sense — one of those “oh fuck” moments when you realize that you’ve been doing things wrong for so long :)

The synergy between Crossfit and IF was undeniable. The fasted state, induced by IF, tapped into my stored fat reserves, providing an energy source for my intense workouts. This not only enhanced my endurance but also accelerated my fat loss, leading to a significant lean muscle gain. The plan was pretty simple — skip breakfast and train instead. I started this approach right from the get go and have continued to present day.

The benefits, however, transcended the physical. IF’s impact on my mental clarity and focus was profound. Gone were the afternoon slumps and brain fog; in their place came a sharper mind, increased motivation, and a newfound sense of discipline. This mental transformation spilled over into other aspects of my life, enhancing my productivity and overall well-being.

Crossfit, in itself, became a mental training ground. The demanding workouts challenged me to push beyond my perceived limits, building a mental resilience I never knew I possessed. Sure, in the beginning i swore like a champion — cursing just about every workout and warm up, “fuck this and fuck that” was the order of the day — the air-bike from hell definitely got its fair share of verbal abuse. The ski machine also got its dose. I remember thinking if the Romans knew about the Ski machine they would have probably used that instead of the cross- and the symbol hanging around Christian necks would have looked a little different. Thankfully the swearing turned to something a little more positive — “this is who I am and this is exactly where I’m supposed to be”.

The supportive and encouraging community within the gym further fueled my journey, fostering a sense of accountability.

From a “semi-fit” individual, I evolved into a stronger, fitter, and healthier version of myself. I have many ab selfies to prove it, taking a single selfie after each session definitely helped see the progression :) My cardiovascular health improved dramatically, and my athletic performance reached levels I never thought possible (I’m not exactly superman but I feel amazing).
The most profound changes were internal. I gained a deeper understanding of my body its capabilities and exactly what it was doing internally (loads and loads of audio books) , coupled with a stronger mind and an unwavering sense of self-belief.

My Crossfit journey is a testament to the transformative power of combining physical activity with a mindful approach to nutrition. It’s a journey that continues to unfold, offering new challenges and discoveries with each passing day.

My transformation / learning started exactly about 6 months ago at the time of writing this, besides the actual training and change in diet, the key has most definitely been consistency — I train 5 days a week and over the 6 months I have missed about 5 days.

Some Stats

I started crossfit weighing 97kg, I’m 184cm tall and i thought i was doing well…

Month 1: (June 2023) 97kg
Month 2: 94kg
Month 3: 89kg (first time in the 80’s since forever)
Month 4: 87kg
Month 5: 86kg
Month 6(now): 85kg

Besides losing weight my functional strength also improved, I’m nowhere near winning the crossfit games or anything like that but I can lift more that I ever could, losing weight did not mean losing strength.

Some Advice

Ditch the heart rate monitor

When I first started crossfit I would always wear a heart rate monitor, a simple Garmin watch. The same was true for pre-crossfit workouts, What I found is when my heart rate would spike during a crossfit workout I would ease back and not push hard — thinking my heart might explode. One day I decided to not use the watch — same friends advice, after doing so I felt I could push harder without stressing about what my heart was doing, I haven't worn it since.

Make it convenient

I’m extremely lucky that the place where I train happens to be conveniently placed right next to my princesses school — ultra convenient since after the drop off I have no excuse to not train.

When it comes to intermittent fasting I like to think of it this way — don’t stop eating what you like just adjust when you eat. I don’t count calories or avoid certain foods, well except sugar. Not placing too many rule on yourself makes the fasting and eating healthier a lot easier, and therefore more sustainable.

Some science

Before i give you the ultimate conclusion I thought I’d highlight one more fact important aspect to consider when training and fasting…

Metabolic flexibility

Metabolic flexibility allows us to seamlessly switch between two primary fuel sources: glucose and fat. This ability is crucial for survival and optimal health, enabling us to thrive in diverse environments and adapt to varying energy demands.

Glucose:

readily available fuel source, primarily derived from carbohydrates in our diet
provides quick bursts of energy, ideal for high-intensity activities
stored in the liver and muscles as glycogen, readily accessible for immediate use

Fat:

stored in adipose tissue as triglycerides
provides a sustained source of energy, ideal for low-intensity activities and prolonged exercise
offers significantly greater energy output per gram compared to glucose

The key to metabolic flexibility lies in the body’s ability to switch between these two fuel sources based on various factors

Dietary intake: When we consume carbohydrates, glucose becomes the primary fuel source. However, when carbohydrate intake is limited, the body readily switches to utilizing stored fat for energy.
Exercise intensity: During high-intensity activities, the body primarily relies on glucose for quick energy bursts. As the intensity decreases, fat utilization increases, providing sustained energy for longer durations.
Hormonal signals: Hormones like insulin and glucagon play a vital role in regulating the switch between glucose and fat metabolism. Insulin promotes glucose uptake and storage, while glucagon stimulates fat breakdown and utilization.

There are numerous benefits to possessing metabolic flexibility

Enhanced endurance: When the body can efficiently utilize both glucose and fat for energy, it can sustain longer periods of exercise without fatigue.
Improved weight management: By readily switching to fat utilization, the body can burn stored fat stores for energy, leading to weight loss and improved body composition.
Reduced risk of chronic diseases: Metabolic flexibility is associated with a lower risk of developing chronic diseases such as type 2 diabetes, heart disease, and certain cancers.

Here are some ways to improve your metabolic flexibility

Engage in regular exercise: Combining high-intensity and low-intensity activities can train your body to utilize both glucose and fat effectively.
Embrace intermittent fasting: This practice allows the body to deplete its glycogen stores, pretty much what happens to me every morning, triggering fat breakdown and improving metabolic flexibility.
Focus on a balanced diet: Include a variety of nutrient-rich foods in your diet, including carbohydrates, healthy fats, and protein.
Manage stress: Chronic stress can disrupt metabolic hormones and hinder your ability to switch between fuel sources.

Mastering the art of fuel switching through dietary and lifestyle changes can unlock a new level of health and performance. By leveraging your body’s metabolic flexibility, you can optimize your energy levels, enhance your endurance, and improve your overall well-being.

Back to me

That’s it, I tried keeping it sort of personal but science is one of the things that bring me joy so I thought I’d include the bit above…

The journey of course is far from over, each new session brings with it not only some insanely named workout (no clue where the names come from, although some have military connections, i think) but workouts also come with the opportunity to learn a new skill, either a new gymnastic movement or some new technique for lifting heavy shit over your head.

Crossfit has made me feel like I have finally found a way to keep my body fit while having fun — mostly, there’s also a lot of suffering :)

And of course the before and after…