The main reason beingâ¦. 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. I’m just torn , while I like cf , the classes are just not long enough and I’m not paying attention to other muscles like biceps , triceps but my shoulders are broader and I’m at 165 pounds where when I started cf I was 150. I have been CFing about 1.5 years and LOVE it, love the box, love the people – NOT loving my thighs and Butt! So lots of reps / sets / 100 of this … 50 of that…. Almost everyone is. CrossFit weightlifting is also fairly advanced with the utilization of a lot of Olympic lifts. I have always been athletic, love working out – always had a “bubble butt” but CF has made it a bigger bubble. I don’t care if my boxmates think I’m weak. Thereâs a reason there is no such thing as CrossFit bodybuilding. . I was told to eat more because of the muscle, I did – healthy stuff, and that didn’t go well either. I’m currently running 45-60 minutes each day and doing some very light weight training 1-2 days per week. If you don’t want mass, but you do want strength gains you want to lift in the 4-8 rep range for 3-5 sets. Excellent presentation of your blog too. Although you will definitely make … I feel better, no more struggles with tendonitis and bursitis, IT, sciatic pain or burning thighs. I go 4-5 times a week and I’ve never felt too tired to just sit around all day afterwards and I’m definitely much stronger and faster in general as well. I had to stop crossfit bcos i wasnt unhappy with the way my body changes. You will hear instructor after instructor reassuring you that we won’t get bulky as a woman. I would love to see what their programming looked like because I started out as a lean long-distance runner (5’3″, 20%is bodyfat, in between sizes small and extra small) and got leaner after a little over a year of Crossfit (18% bodyfat, solid xs). I have to say, CF really did a number on me. Yoga? i probably wouldn’t like to look like those bulky women i’m talking about but for my body type crossfit gives me what i want – some definition finally haha! I hate to loose muscle but I just dont know how to do this. How can i lose it? I hope this helps to give you a place to start. Hence, the next problem with CrossFit… Crossfit is high intensity by definition. When I realized I could easily look up a variety of workouts on line and not having to pay $150. Over the last year or so I’ve been back and forth with Crossfit, mostly b/c I love it, and the people and Coaches there. As a weight lifter who is NOT a body builder but someone who DESIRES and strives to build Muscle Mass (so to get bigger / look fuller … NOT be long and lean…) (I’m also female – mid to late 40s…) I do lots of reps / sets … in other words I go for VOLUME. It sounds like you really enjoy crossfit and like the changes in your body, so do what feels good to you. "My biggest tip for using CrossFit to lose weight would be to go at least three times a week." I slipped a disc in my neck while doing crossfit and was laid up for close to a MONTH! Not saying that the whole point of exercise is to look good, but if we are all honest with ourselves, we all want to look fit and sexy! Tell the coaches, you want to stop the workout at the point where you are slowing down, as a form of scaling (rather than scale the weight, scale the reps), but do not predetermine ahead of time. Whilst Crossfit sessions are programmed in a way to give variety they donât necessarily progress in the same way a hypertrophy session would progress. Another thing I noticed was that there was too much damn rest in the class. Furthermore, compound exercises coupled with high rep ranges is a very bad strategy when it comes to hypertrophy. This is why lots of CrossFitters can do 100 push-ups no problem but have tiny chests! One very nice cf coach once tried to encourage me to clean 100 lbs and , yes, I have the strength,, but didn’t feel comfortable to go from 88 to 100. “You just need to find a good box”… please refer to my first point. There were a few things I noticed. I was reassured by the coaches at my box that I would not get “bulky” and that it was all a myth. Searching for more workout led me to your blog. Heck, eat whatever you want. I have stopped working out as well, and well the rule was true- use it or lose it. After stressing it further to my coach/ trainer and expressing my concern; he did decompress all-around- gym comments down to jealousy and fell back on “scientific” reserch how women dont have ability to bulk up. 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. Did you find any strategy that works? Running doesn’t get me big but too make makes my arse huge! My health and strength are more important than looks. For seven years I worked as the Program Director of CrossFit Los Angeles. CrossFit is not based on science, but randomly put together. Compound exercises are the foundation to a well-designed muscle building routine, but isolation exercises are also paramount, especially when trying to tackle muscles that are stubborn with size increases for most people, such as the chest and back. I kept searching and searching for information on-line and thinking maybe I’m crazy and just doing something wrong, because everyone and everything I found said you will not gain weight or bulk up, just tone up. Thanks for posting your view— it kind of gave me a like at both sides of cross fit. I used to do dumbbell circuits, body weight movements and running. I understand cross training. I’m 34. I started back to more cardio, more body weight resistance training, targeted glute work, and smaller dumbbells. I’m still working out, lifting heavy 2-3 days/week and doing cardio 2-3 days/week. I thank crossfit for my impoved zest of life, my ability to work harder (not just working out). Eat enough calories. You could certainly say it’s because I’m a girl that I didn’t like it, but I’ve talked to others who have had the same reaction: I just got too damn sore from it. I ditched crossfit and am back to training as a runner using weight training to supplement. Great comment. When I first started Crossfitting, I was 5″3, 125#s and wore a size 4/6 in pants. then something is wrong. Etc. If I was gaining weight I paid attention to my food and it was gone in a couple weeks, no worries. The Truth About CrossFit's Training Goals "CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains," says founder … You may even get injured. I don’t do drugs. I now weigh 160 and am a size 10. I can handle few extra pounds but not the overdevelopped upper back wich messed up my posture and give me gorilla look. lol but this is a lot of work to be unhappy with my body! Fast forward a few months….and I hated the look of my large legs, boxy shoulders, large arms and huge thighs. I just feel uncomfortable. This isnât an article bashing CrossFit. My box has 2 types of exercise: Fitness & Performance. You could try power walking for an hour to 1.5 hours at a time because long steady state cardio does burn muscle, plus yin yoga to try and stretch out those short tight muscles. Why didn’t you post the other women’s pictures if I am not doing it properly? I realize lifting is not for me or any girl that has a naturally athletic built! I have been freaking out for months because my weight has been going up with my cross fit classes (not quite a year yet). due to my history of being very heavy, my body gained 50 pounds in 6 mo.Seemed impossible also from scientific point; but knowing how hard it is for me to shed weight inspite of huper focus on macros and foodlog, for the lack of previous training effort the weight issue came alive again – almost immediately. Time-wise I traded running/cardio for barbell lifting and that was not a good decision for me, in the body aesthetics department. I don’t want to accuse anyone of being dishonest but we have to look at this objectively and try to understand where this misconception comes from as to why women are being told that they wont get bulky, when clearly lifting heavy weights, performing olympic lifts and generally training like Advanced Athletes train will certainly make you look like an Amazon! It all comes down to form and technique. My fluid retention was so bad that I could *see* it, pockets of fluid on the insides of my thighs and across the top of my stomach, above my belly button. Most people tend to have a combination of goals; When it comes to a combination of goals, CrossFit workouts are a great choice. What I’m going to say isn’t to discount the myth of how women can’t bulk up. For anyone well versed in muscle building, they will tell you when it comes to increasing muscle mass you need all the calories you get. I’m a month shy of completing my first year and think I may want to quit also. My knees still looked swollen, though, and my body still looked flabbier than when I started CF. I look like a sumo wrestler or football player. And it costs less! I don’t subscribe to the paleo/low carb diet anymore but I did for a good 10 months – which i thought was the reason for all my water retention and inflammation. I can see more muscle and am more defined, but my clothes doesn’t fit well anymore because I am increasing in muscles where, yes, I never had them before, but it’s not helping me feel feminine! (My knees can’t take the trail running anymore.) There is definitely a strategy to help get CrossFit muscle gainâ¦.. but that is for another article! Almost have 4 years of Crossfit under my belt and and I have been completely frustrated and confused until reading all these comments. The best Crossfit workouts will most likely make you stronger, lose body fat and put on a little muscle.undefined. Squatting 150lbs is not helping me in that department. I enjoy crossfit but recently I know that I will never make it to regionals and I’m ok with that. It is very painful. !… I love how you just cut to the chase on this subject, and show the pros an cons. I am about 5’5”, started at about 135-138 and ended up at 148-150. Yes, occasionally which comes from changing exercises and hitting your muscles in new ways. I found this typing in “crossfit and getting fat!” I thought it was because I’m 50 and maybe my hormones are going haywire but I’m always sore and feel inflamed. M, I am exactly where you are at right now and have similar proportions. I only did light recovery-style exercises for the first week after CF. I am losing hope that is even possible to return to my previous shape. Im stronger but not as cardiofit as before and worse is my shape. So glad I always went with my knowledge and expertise and never signed up to do full time. I don’t know, but I quit and I feel like a quitter, but I just couldn’t handle hating my body. I miss Crossfit a lot, and I do feel like my overall fitness/cardio levels have gone down. Someone is always complaining about how their shoulder hurts or their knee or elbow hurts.. Hope that moves the scale down so I can fit my clothes not toss them. !” I suffer from sciatica and radiculopathy, so my lower back is tender ALL THE TIME. If I’m going to work out, I want to work out. It’s incredible that every woman I know who works out won’t go near crossfit and even bodyweight training because of bulking out and every guy I know claims women can’t bulk up because they don’t have enough testosterone. – Despite our conditioning to eat protein all day everyday, back off a bit and eat fewer meals, spaced wider apart. Knowing yourself and scaling is key, don’t let everyone else’s ego get to you. Thank you again for broaching this subject. I just mean a nice healthy and evenly balanced shoulder, hip, and thigh ratio. Maybe I was a weightlifter before a crossfitter but I tend to listen to my body more than peer pressure. I have always been a healthful eater, but like others, I have never had to really think about what I eat – until now with the Paleo approach. I’m 55 years old, but beat many of the young members when running was involved. CrossFit tends to be biased more towards metabolic conditioning than the weightlifting volume and progressive load necessary for muscle hypertrophy. Do what makes you feel good, strong and confident in yourself. – Work out on an empty stomach in the morning if possible I could not lift my arms above parallel a week thereafter. So sore every damn day, wake up sore, joints sore, stiff, tired, lean against aloft becuas it feels so good, don’t worry about core after all your old you need a rest. Thereâs no question, CrossFit workouts are fun, tough and will definitely give you a great workout leaving you sore (in a good way) and feeling very accomplished. I found that my body has changed for the better. For an optimal periodized hypertrophy program, this is too random. ), sometimes will leave a week between each body part. I am 2 weeks shy of completing 1 committed year of CrossFit, and I hate my body more than ever! I’m not putting down crossfit by any means. with decent cardio/aerobic capacity, but lacking good muscle mass. The muscles are made of protein. She says that the WODs are so intense that she sees stars. I feel uncomfortable in non-workout clothes due to big shoulders, big arms, traps, thighs, you name it. I quit CF when I mentioned now much I hated that my thighs have gotten bigger and was called out for buying into the mainstream skinny ideal. i’m quite tall and lean, don’t build muscles easily and have very long and thin limbs (especially arms). This hiit souns very interesting. Any insight or successes in this manner would be so helpful! Yes! I came into CF as a former gymnast and recreational runner (I’m not genetically “meant” to be a runner, if you know what I mean!) I found it a huge psychological relief, besides the physical improvements, when I quit CF, but it took about two weeks to come back into perspective. I couldn’t fit into my shirts! And already saw changes. I’m already 6ft and being 6ft and extra bulky was not a good look! wrong email address on previous post…. I got fairly good at snatching and cleaning the bar, but noticed how my body started changing: my quads and my glutes got bigger. omg- I thought it was just an age thing! I have a similar experience, gained too much muscle and became completely disproportionate and uncomfortable in my own skin. Thanks for this post. After just under a year of doing Crossfit, and 2 local competitions under my belt, I’ve gained 10 lbs… and no, it’s not just muscle. The fast nature of a CrossFit workout coupled with advanced lifting results in a higher rate of injuries than your average training program. Let me k ow how you are doing! Plus, over time, “you’ll be building lean muscle mass which boosts your metabolism,” says Carvajal. You canât build muscles if you canât work out and you canât work out if youâre injured! With a demanding job, a family of four and far too many hobbies and other interests the less go-go-go-way suits me better. The sense at our box was that you feed the body when it’s hungry. Have you ever thought of doing that to slim down? I don’t have any of the inflammation problems that I had when I was CFing, and my periods are even easier. Ever. Most exercises in CrossFit are compound exercises, utilizing multiple muscle groups. I replied below about stopping because of bulkiness, but I want to say that I LOVED crossfit. I was following Mark Lauren’s book & app but just like CF, it caused me to start bulking up (and I never got past the novice/beginner level). I lost all my muscle I didn’t want but have to be constantly vigilant, even too much yoga, unweighted squats or aerobics and my thighs come back. When I was living in Brooklyn, I went to the most amazing CrossFit gym, CrossFit Virtuosity, and had the time of my life. I’m doing the same — back to walking and running on the mini-trampoline. I literally ‘came in’. I didn’t change my diet either. And the pullups… Christ on crutch with the kipping pullups! I found cross fit mentally and physically exhausting – beyond weekly recovery; when i stopped, i missed the camradery of people I trained with, greatly.It took 3-4 years to find a combination of cardio and strength to lean out and atrophy and lose the weight I regained in a post – injury phase. Always, every day. What triggered my decision to quit was the pain in my arms after performing a WOD that included 100 pull-ups and 150 push-ups. A few years ago I left that job to change careers entirely – to go from CrossFit coach and personal trainer to writer and editor here at Breaking Muscle… My upper body is more filled out. Although I enjoyed CrossFit, I am starting to think that is a little overrated. 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. I am now in that stage and reallg would apprexiate some help with slimming down advice? CrossFit athletes are more likely to look like an NFL safety than a pro bodybuilder. Much appreciated. But I also eat well. Body Building How Steroids Completely Change The Game Of Muscle Building And Getting … My energy was LOW. In truth, I haven’t done a CrossFit workout in years. I understand muscle confusion. I’ve been googling “too bulky from crossfit” and all I ever find is the same old line “No you WONT get bulky, that’s a myth!” Ugh. of to stay it sensible. This very same diet in the past has led to weight loss, but I just kept getting bigger. Add more weight!! I went to the doctor for bloodwork, and everything seemed normal except my blood pressure, which was high. Each of us has to find the right balance, and for me Crossfit is definitely part of the equation. The only big thing I do like is my butt. Since I moved across the country I can’t afford to crossfit but workout at the gym with a rig and all the weights for xfit. The Press-Up is a chest exercise but executed with high rep ranges and fatigue enduring CrossFit routines, the force emphasis and muscle tension quickly migrate to the shoulders, delts, and triceps â whatever makes the exercise more manageable! I am skinny though, 55 kg, 172 and really confused. Yes, that translates to everyday tasks as well – half the point of Crossfit. In fact, nearly every time I go home to visit my family in the Portland, Oregon area, I go to a CrossFit class or two with my dad or brother—and I’m happy to say that I still beat most of the guys. Yeah, it was a hard thing for me to decide to quit cold turkey, but I’m so so happy that I did. Interesting post. Sharon, I’m in a very similar position. C, I stopped Crossfitting shortly after writing this comment. I know I naturally have an athletic build so its easy for me to put on muscle but I thought crossfit would help lean me out…I was wrong! You wonât hear the words âslow and steadyâ in any CrossFit Box! Huh, I’m fascinated by all the comments left by women who grew bigger doing Crossfit. Like you, I have broad shoulders and a broad back. I didn’t lose a single pound in four weeks. Great Post! I just focused on drinking a LOT of water, eating fresh foods, stretching, and walking. Hi Suzan, Yes, I agree and thanks for your thoughts. like what you are stating and the way in which you say it. I started CrossFit 30 pounds lighter than I am now. 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. There are (generally) four main workout goals: Notice how increasing muscle size and getting stronger are two different things. I cross-fitted for about a year and a half, but then stopped and felt like a shameful “quitter”, particularly since my husband continued on and still loves it. CrossFit has weekly sessions that anyone can turn up to. ), i compete only with myself, i listen to my body and don’t push it too hard when i don’t feel comfortable and i’m very happy with my results. OMG! I do not want to look like some of the other women at my box who are getting bigger looking and some have muscles men would envy by lifting heavier weights. I loved the music and the community aspect of Crossfit, just wish our box had been more supportive of light weights and more body weight stuff. If I’ve got all this muscle and I’m all strong and can do all this fancy stuff and, most importantly, I eat well, shouldn’t I be lean too? (This was also around the same time I began creating 12 Minute Athlete workouts, which I now do six days a week, and feel better and stronger than ever.). Are you happy with your results? So my point is I understand you like to spend more time on other things but i don’t believe your reasons, but I respect them, I just wanted to write my opinion. I have always been fit as a long-distance runner, and lean. Instead, they look like defined and muscular athletes. This has happened to me too, despite being told that women can’t bulk up! What about building muscle with CrossFit?? First, most of the women were bulky and did not have feminine, enviable physiques. OMG FINALLY!!!!!! However, there are ways to lose weight that can be very effective but donât make you that much fitter. People commented on how I was a beast or strong like man or I look like I can lift a lot. I gained muscle, yes, but also more fat despite getting stronger and doing more. I also tried CrossFit. To that point, Michaels said there isn't really a "plan" during CrossFit workouts, which might make it harder for beginners to progress and build up to these challenging exercises. But when I moved to San Francisco, I decided to give it up. I find these activities along with eating a balanced diet, and daily stretching have helped me obtain a strong, lean and feminine physique. i tend to perform much better in different cardio exercises. I’m in the gym maybe 4 hours a week. All this to say I see now more than ever the value of a good coach who will work with you 1:1 on your goals and help steer you in that direction. It was the community. It’s genetically impossible to get bulky.” Guess what: I got bulky! 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. When it comes to CrossFit training, your diet is as important, if not more important, for reaching your fitness goals. Crossfit does make you bulky, and, although it makes you strong too, it’s mostly up to genetics as to whether you end up looking good or not. 3. I started crossfit with my husband almost exactly one year ago with the hopes of building lean muscle and becoming more fit. There is no periodization whatsoever. I portion everything to just about the same amount every three hours, never more than 3 oz of protein and always 2 handfuls of leafy greens, every meal. I know every one has preferences, but all I got from the comments is a lot of negative criticism about being a muscular woman or “bulky”. – cutting back on calories obviously will help yo lean out faster I have been doing what I used to do before CF and it turns out, I’m looking forward to my workouts again, instead of just the people. Putting on a shirt became tricky. Ok I am beginning to ramble… Sorry. Needless to say I’m finding myself in the same boat two months later. I’m so glad I found this article! If anyone can explain to me why you need to RUSH / do speed work with an olympic bar…..??? I am not doing heavy weight, only going twice a week and doing a focused lower body day at my “globogym” as they call it. This article is exactly what I was looking for – I can relate! This isn’t to say I’ll never do Crossfit again. All rights reserved. To avoid injury, I progress slowly. But I naturally have fairly broad shoulders, and not surprisingly, CrossFit made them even broader. All your points were spot-on! This is the first article I have read along with all the great comments that finally speaks to the concerns I have had. Everyone does what works for them and it falls in line with their particular goals. Different training protocols will induce different adaptions. So sore that sometimes I could barely move for days afterwards. I want to stop going and try to get back to my old size 4’s – anyone have an opinion on maybe CF 2xs a week and doing running or longer bouts of cardio exercise the other days ? I have amazing coaching and community and if you really did enjoy crossfit as much as you said then, you would love too show how strong you look. I had a great group that I swore were my friends. I was a former competitive swimmer and long-distance runner so I was always very lean. Just looking at all the rest and the format of the whole workout, it’s no wonder CrossFit isn’t really a great way to lean out. Because while CrossFit builds (in my opinion) a pretty awesome male physique, as a female CrossFitter, I began to quickly hate the way my body started to look. 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. I also do crossfit, 1 1/2 years now, but only twice a week. Enter yoga, which has made me toned, slender, curvy in all the right places, and more mentally focused and calm than I used to be (though I still have my crazy b*^tch moments). I’ve been doing CrossFit for two months now and am now in my second lower back injury. It just seemed like an awful lot of standing around. Thank you so much for posting your experience! I now weigh 132 pounds and look like I can pick up a small car. They can as we all know that’s true. Great to know I’m not alone! My advice to women is do what motivates you. My thighs and butt are even BIGGER — I have to wear a size 8/10 in pants now, but while they’re tight in the thighs and butt, they’re so loose in the waist area that it looks like I have an air bubble in my crotch area!!! For years I suffered with shoulder and foot aches and now I don’t. It’s ridiculous — women know when their clothes don’t fit and they know why! If you don’t see results, you can always go back to CF or HIIT. I’m truly surprised to hear that people are “scolded” at their gyms for not going heavier – it would never ever happen at our box, unless someone wanted to be encouraged in this way. I hope everyone here finds what they are lookimg for be it crossfit or not. Never go under 1200 k/cal. 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…. 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That are already bigger are the only ones really working training program is my shape absolutely not true that crossfit... Heavyweights, high reps, or modify as desired even when I first started Crossfitting I. S even worse is I know that ’ s what exercise is all about and. Lost once I read “ I decided to give it a month shy of completing 1 year!
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