I have to admit that when I got into boot camp and then CrossFit I was all about the weight loss at first and yes I did lose a tremendous amount of weight. From January '07 to today I have lost 52 lbs. (was 248 now 196) A lot of it depends on where you start out.

In November I got my body fat tested and came in at a disappointing 23.3%. I had lost 39 lbs. at that point in time, but I was still on the borderline of obesity. That’s when I got serious about my diet and started zoning. About a month later Jeff, Melissa and Jill got back from the level 2 cert and decided to stick to the HQ programming as much as possible which included a lot more heavy lifting days. I was worried that I wasn't going to continue to lose weight. But I sucked it up, drank the kool-aid and started following the 3 days on – 1 day off protocol and doing the HQ workouts as rxd or as close to rxd as possible.

In the 8 months that followed my initial body fat test, I dropped 19.9 lbs. of fat, put on 6.4 lbs. of muscle and dropped from 23.3% to 15.1% body fat with a net weight loss of 12.5 lbs.