Let me break it down in to simpler terms for you….
Unless you’re like a delicate flower and you are using the suns energy to fuel you… odds are you are consuming too many calories, which leaves you at a loss as to why your high intensity workouts aren’t allowing you to lose weight.

To be blunt, you’re most likely consuming too many calories.

That’s it. Crazy right?!

It’s simple really. There’s no working around that.

Calories in this game play a huge role in fat loss or weight loss.

Calories are not evil creatures that lurk in the fridge and make us fat. Actually, they are great units of energy.

But kind of like money, if you earn more than you spend, you will save it. If you spend more than you earn, you will “lose” all of your money.

Does make that any sense? I sure hope so!

Your best bet,  is to find out where you’re currently at calorie wise. Use an app like MyFitnessPal, track (and be honest) your calories for a week. Seriously, you can find everything in there. If you can eat it, someone has logged it before.

Yes, do it for an entire 7 days! Write down the net amount of calories you are consuming each week.

Here’s an example:

Let’s say you’re consuming 2000 a day. That’s 14,000 net per week. Let’s make a 10% reduction overall and aim for 12,600 calories total. Cool thing is, to begin with you don’t even need to break that up evenly every day. It could be 1600, 2000, 1800, 1800, 1500, 2200, 1700. (Net 12,600).

Make it suit your life, that is the hardest part in the beginning. Making it work for you.

For example the boozy Friday and Saturday night might take you a little higher than a Monday or a Tuesday night. Test it out, if that’s working for you….keep that up for 4-6 weeks and check back on your weight loss goals. If you are determined. Nothing will get in your way!

Coach Graham


WOD 060717

What is one important skill every person should have?


Clean and Jerk (1 x 1 )

Follow progression from hang POWER clean and jerk into hang [SQUAT] clean and jerk into full clean and jerk.

Only perform a full squat clean into jerk if you can do so with safe mechanics.

The hang power clean and hang squat clean are meant to warm up your movement patterns before attempting your full clean and jerk. They are NOT part of your overall score.


Metcon (AMRAP - Reps)

Death By Slam Ball (20/10)

3 BURPEE BY IN at the top of every minute.

Minute 1 = 1 Slam Ball
Minute 2 = 3 Burpee then...2 Slam Ball
Minute 3 = 3 burpee then....3 Slam Ball
Minute 4 = 3 burpee then...4 Slamball

You get the idea...

Cash Out

100 Sit-ups

Out of Town WOD


Then 100 Sit-ups


CrossFit Journal: The Performance-Based Lifestyle Resource