Let’s be real, there’s a bunch of ways to quickly lose weight.

That being said, most of them will leave you feeling hungry, unsatisfied, and maybe even a little bit confused.

The CrossFit Hard way will:

  • Significantly reduce your cravings for sweets, treats, and sub-par nutrition choices.
  • Accelerate your weight loss, without walking around hungry all day.
  • Boost your metabolism and overall health / well-being at the same time.

Here's our simple 3-step plan to lose weight FAST.



The most important part is to cut back on sugars and starches (a.k.a carbs).

These are the foods that raise blood sugars, and stimulate the secretion of insulin the most. (The main hormone that signals fat storage in the body).

When insulin levels remain low, your body has an easier time mobilizing stored fat for energy instead of carbohydrate. This results in both body composition changes and fat loss. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water retention.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, targeting both body fat and water weight.

Simply put, eat less sugar / starches and strive for a state of fat burning instead of storage.

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.



Each one of your meals should include a protein, fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range for weight loss of 20-60 grams per day. 

Protein Sources:

  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated. (Seriously)

Adequate protein intake has been shown to boost metabolism by 80 to 100 calories per day.

High protein diets can also reduce obsessive thoughts about food by, reduce desire for late-night snacking by half, and make you so full that you automatically eat fewer calories per day… just by adding protein to your diet. Seems like a no-brainer, right?

When it comes to losing weight, protein is the king of nutrients!

When it comes to veggies, here’s where you have some freedom. Don’t be afraid to load your plate with these, you can eat massive amounts of vegetables without going over 20-60 net carbohydrates per day.

Here’s some acceptable choices for you:

Low-Carb Vegetables:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery
  • Etc…

Fat Sources:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, doing both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly. Contrary to popular belief, there is no reason to fear these naturally occurring fats.  Many new studies show that saturated fat doesn’t raise your heart disease risk at all.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.



We 100% recommended that you introduce exercise as you aim to lose weight. Although you’ll probably just lose weight from changing up your diet, why not accelerate the results by getting a sweat in a few times per week?

The best option is to go to the gym 3-5 times a week. Do a warm up, lift weights, then stretch.

If you’re going to the gym on your own, ask a trainer for some advice. If you’re working out with us, that’s what our coaching staff is here for. 

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. (BONUS)

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice. It will help get the job done as well.

Bottom Line: Weight-lift your way to weight loss! Start with what you know and then when you feel comfortable, challenge yourself by giving a local boot camp, group class, or CrossFit gym a try. 

So now that you know where to begin, you’d better go ahead and get started! Check back in with us if you need any more help, we have a plethora of resources that can help you as you begin your weight loss journey.

Chat soon,

Coach Graham

WOD 040116

If you were running for office what would your campaign slogan be?

Mobility Warm-up From Coach Jim Laird

Iron Crosses x 10 ea.
Straight Leg Kicks (hands under low back) x 10 ea.
Windshield Wipers (bend legs if needed) x 10 ea.
Hip Circles forward/backward x 10 ea. (big circles with the knees)
Spiderman Stretch x 10 pulses, 2 sec. ea. (squeeze glute to stretch hip flexor)
Inchworms x 5
Squat reach, drive knees out with arms, pull chest up x 10
Squat-Twist & Reach up palm forward with 1 arm at a time x 10 ea. (sit tall, helps squat/OHS)
PVC Chest/Shoulder Stretch x 10
Shin stretch x 10 (push knees forward)
Seated Hip Pump x 10 for 2 sec ea.
Air Squats x 10

Back Squat

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Back Squat

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Box Step-Ups(20″ box; 55/35 lbs)
20 Push Press (95/65)
40 Double-Unders

Out of Town WOD

5 Rounds for Time:
4 Pushups
6 Lunges (Weighted if possible – i.e. hold suitcase)
8 Burpees


CrossFit Journal: The Performance-Based Lifestyle Resource