There are a few key components of CrossFit that set it apart from other exercise programs.
First off, the exercise aspect of CrossFit isn’t even the main focus. It’s nutrition. Unless you’re sticking to the CrossFit nutrition prescription consistently you’re not really doing CrossFit.
What exactly is the nutrition prescription you ask?
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR.
Yes, it’s that simple. It’s also tremendously effective when you stick to it.
Once you’ve got that squared away and are making a conscious effort at eating whole food and eliminating sugar and refined carbohydrates we can talk about exercise.
And what exactly is the exercise prescription?
That one is not so simple. But, the good news is we take care of that for you at CrossFit Spur. All you need to do is show up to at least 3 classes per week and we’ll take it from there. Our coaches will ensure you’re moving safely and help you get most effective workout each and every day.
So if someone tells you “I tried CrossFit and it didn’t work” but they were attending 1 or 2 classes a week and having a caramel frappuccino and a muffin for breakfast every day they weren’t actually doing CrossFit.
As we refocused on nutrition at the start of 2025 we rolled out the OTC Challenge. OTC stands for Off The Carbs / Off The Couch. This “challenge” was really a way to emphasize nutrition during the 23 hours per day you’re not in the gym and consistent weekly attendance of 3+ classes.
As with all things CrossFit, if it can’t be measured it’s B.S. So, measure we did. We took 58 people and performed an InBody scan in January then again in April while constantly reminding them of the CrossFit prescription.
The results were impressive. Especially considering I kept guiding participants to maintain the minimum effective dose. Don’t adhere so strictly to the plan that you burn out or relapse binge eat sugar. Stick with 3-5 classes per week and save the snacks that aren’t on the list for special occasions. (Tuesday night is not a special occasion)
94.8% of participants lost body fat mass
89.7% reduced their body fat percentage
56.9% maintained or increased muscle mass*
* the average age of this group was 44 years, with the youngest being 28 and the oldest being 67!
Remember, this challenge was only 90 days long and was not designed to see participants reach their goal. This was to demonstrate the effectiveness of CrossFit prescription when applied with the minimum effective dose.
Virtually all participants saw their health markers trending in the right direction and some are doing so rapidly. We even had one participant reverse their type 2 diabetes by reducing their A1c to 5.4% and no longer requiring medication.
If you’re interested in learning more stop by our next nutrition meeting on May 29, 2025 at 6:15pm.
This class is open to anyone, not just Spur members.
If you have someone interested in CrossFit or nutrition please feel free to invite them!