Alex R.

When I started CrossFit, I weighed 238 lbs. By the time I started the nutrition program with Sandra, I was at 216.5 lbs. From there, I went down to 185 lbs. I’m currently at 187 lbs, and now we’re focusing on the maintenance phase.

Some remarkable numbers from the process:

• Weight: 216.5 lbs → 185 lbs
• SSM (Skeletal Muscle Mass): 87.1 → 88.2
• PBF (Percent Body Fat): 30% → 18.3%

This means that during the deficit phase, I was able to gain about 1 lb of muscle while losing 12% body fat.

That was amazing for me because one of my main concerns was losing muscle mass. I knew that could happen during a caloric deficit, but instead, I was able to preserve—and even slightly increase—my muscle while significantly reducing body fat.

New things I can do now that I couldn’t before:

1. Got my first pull-up
2. Got my first full wall walk (big shout-out to Coach Amanda—she’s always pushing me to do better)
3. The last time I tried rope climbs, I was able to get almost to the top
4. I’m very close to getting a full toes-to-bar—I’ve already done my first one, just working on consistency and rhythm
5. Started using 24 lb wall balls in workouts (thanks to Coach Amanda for always helping me safely push my limits and improve)
6. I can now jump onto a 24” box

My next goals:

 ✔ Handstand push-ups (I’m very excited for the upcoming handstand clinic)

 ✔ My first bar muscle-up (no box) — I’m definitely dreaming about that day 😂