A few months ago, we received an email from James Gordon, of CrossFit Orillia and CrossFit Potential Barrie. James was about to launch a 30 day study within the two gyms, testing the effect a high quality nutrition program and strength program would have on his members’ body composition, energy levels, sleep quality and performance. He chose our Whole30 as their nutrition program, and Coach Rut’s MEBB strength program as their main training protocol. After 30 days and a whole lot of analysis, the results are in… and the Whole30 plus picking up heavy stuff appears to be a formula for serious success. Who knew? (We did.) Come hear more about our nutrition programs at our Foundations of Nutrition Workshop at CrossFit Potential in February… and read more about what the Whole30 and heavy lifting could do for YOU below.
The Study
The following outlines a study that was conducted by volunteers of CrossFit Orillia and CrossFit Potential Barrie. Over the course of 30 days, participants were asked to follow a strict Paleo diet as outlined by Whole9’s Whole30 program, and complete five (5) workouts per week. Three of the workouts (Monday, Wednesday and Friday) followed Coach Michael Rutherford’s Max Effort Black Box (MEBB) protocol, which involves a focused strength session followed by a short (10 min +/-) mixed mode CrossFit workout. The other two workout sessions were mixed mode CrossFit WOD’s of 15-25 min in length.
To evaluate the effect the nutrition and training protocols had on our athletes, we tested the athletes at the outset, and again at the conclusion of the 30 day period. Both CrossFit Orillia and CrossFit Potential used a “CrossFit Total” (combined 1 rep max of back squat, press and deadlift) to test the participant’s overall strength. To determine the athlete’s overall conditioning, each gym used a different baseline workout.
- CrossFit Orillia Baseline: Chelsea: Every minute on the minute for 30 min, complete 5 pull-ups, 10 push-ups and 15 squats. If you fail to finish within the minute, complete as many rounds as possible in the time remaining. Participants were scored on the total number of reps completed.
- CrossFit Potential Barrie Baseline: Burpees-Cindy-Burpees: Perform 50 burpees, 5 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats), and 50 burpees. Participants were scored by time to completion.
All volunteers were asked to follow the nutrition guidelines and workout schedule for the full 30 days. Any participants who “strayed” from the meal requirements or could not complete the required number of workouts were asked to excuse themselves from the study. Of the 21 volunteers, 14 completed the study as required. Two additional athletes finished the study, but were unable to complete one of the two final workouts. The remaining participants excused themselves for various reasons.
If you’ve made it this far into the article it should be clear that I’m no scientist. I’m sure there are a bunch of folks way smarter than myself who would point out any number of flaws in our “study”. My aim was not to have a peer-reviewed paper; I’m a humble trainer who is always looking for the best way to motivate and get results for my clients. As such, let’s take a look at the results of our 30 day Whole30/MEBB study.
The Results
Crossfit Orillia
| Name | CFT Before | CFT After | Chelsea Before | Chelsea After |
| Vicki S | 360lbs | 400lbs +40 | NA | NA |
| Blair C | NA | NA | 645 reps | 730 reps +85 |
| Trisch M | 385lbs | 470lbs +85 | 475 reps | 660 reps +185 |
| Chris R | 485lbs | 515lbs +35 | 490 reps | 705 reps +215 |
| Craig G | 630lbs | 595lbs -35 | 635 reps | 720 reps +85 |
| Shawn S | 680lbs | 710lbs +30 | 395 reps | 525 reps +130 |
| Janice T | 320lbs | 350lbs +30 | 365 reps | 547 reps +182 |
| Karl E | 475lbs | 505lbs +30 | 425 reps | 605 reps +180 |
| Bev S | 395lbs | 415lbs +20 | 541 reps | 695 reps +154 |
| Ryan A | 930lbs | 955lbs +25 | 790 reps | 809 reps +19 |
CrossFit Potential
| Name | CFT Before | CFT After | Metcon Before | Metcon After |
| Trista H | 415lbs | 475lbs +60 | 20:55 | 16:52 -4:03 |
| James M | 630lbs | 650lbs +20 | 13:37 | 9:50 -3:47 |
| Nevin H | 705lbs | 750lbs +45 | 14:49 | 12:30 -2:19 |
| Zoe F | 430lbs | 480lbs +50 | 12:04 | 12:23 +0:19* |
| Mischele S | 385lbs | 405lbs +20 | 16:13 | 12:52 -3:21 |
| James R | 480lbs | 545lbs +65 | 16:00 | 12:58 -3:02 |
*Participant went from band-assisted pull-ups to unassisted kipping pull-ups
Participant Feedback
Zoe F: After following paleo/zone for 30days I experienced increased energy (I was anemic when I joined CFP), I’m sleeping more soundly, I have smooth clear glowing skin, and I’ve noticed significant changes in my workouts. This week alone I pr’d in all three workouts and I now can do kipping pull ups. I’m so happy that I can do pullups without a band. I was told by another member that most people can’t kip for at least 6 months to a year, I’m so thrilled that it only took me a month!!!
At first I was a little concerned of the weight gain but after speaking to John and Scott I realized that this was muscle gain. Prior to starting the Whole 30 I had been a strict raw vegan for almost a year and a half. My diet mainly consisted of raw veggies and fruits and absolutely no protein. The last few months as a vegan, I added in lentils and chickpeas. As a vegan I became really lean but was lacking muscle. Although I haven’t lost much weight like the others during the Whole 30, I’ve seen significant changes in my abs. As a strict vegan I could only dream of having a six pack and wondered where it was since I was eating so strict, well since the Whole30 I have developed a 4-pack and I think within another month or so I can obtain that 6-pack! I am proof that the paleo diet works and I’m going to be a lifelong paleo follower! Thanks CF, you have changed my life.
Trista H: I feel fabulous – and I swear there is NO better feeling than feeling fabulous! I’ve struggled with my health over the last year and a half or so and I can now confidently say that I’m FINALLY getting back on track. Joining CFP started the change but the whole30/black box study is responsible for the remarkable changes that have me motivated to continue. Twenty nine days ago I began the study and since then I’ve lost 17 pounds and many inches. My clothing feels wonderful, and it hasn’t for quite some time. I’ve had positive comments from family, friends, and colleagues (e.g., “you look great!”, “your skin looks great, are you doing something different?”). I have more energy, feel more balanced, and am loving my improved performance results at CFP. My total max was improved by 60lbs and tomorrow morning I’ll find out how much my baseline WOD time has changed. This whole experience has had me on a high. THANK YOU CFP – staff & members for all of the support on this lifestyle change. Whole9LIFE sounds FABULOUS to me… 
Chris R: This challenge has done many positive things for me and I am so grateful to James for doing this for us. First of all my asthma seems to be much more under control, second I lost 13lbs, and lastly I PR’d my CrossFit total by 30lbs and I added 6.167 rounds to my Chelsea! Also, I had to (at the very last minute) go down to Thornhill and re-do my PREP, I had some difficulty with it in July, this time I passed with no trouble. I have had many comments how I look but it is how I feel that I’m most happy with, I have seen firsthand the improvement in my WODS, my energy level and how I’m sleeping. I can do without pretty much everything, I don’t feel like I’ve been on a “diet” I just feel like I’ve eliminated things my body doesn’t need anyway.
James R: I have been trying for years to loose the belly tire.. Had lots of diet advice because exercise was not the issue they told me , me being the runner and due to this steered towards plant protein..results never got below 168 and started this… study at 173 ish.. Due to surgery last Friday was weighed and came in at 163 so awesome plus down inches and have gained muscle mass all over. Had a rocky start – headaches and low energy but talk about busting a move – headaches are gone energy is great, and even after surgery I recovered quicker than expected. This is not a diet, it’s a LIVE- IT and although I can’t say I will be 100% all the time I will give it my best effort. Thanks, Potential, for changing my life.
In Conclusion, from James
Thanks to all of the volunteers for completing the study. Your hard work has paid off and it shows! Also, we couldn’t have done this nearly as well without the support of Melissa and Dallas from Whole9. Thanks so much for the resources and encouragement! This test was easy to implement and was a great tool to help our athletes take how they eat and how they train more seriously. If you would like more information on the protocols that we used, e-mail me at james@crossfitorillia.ca, or go straight to the source: Whole9 and Coach “Rut”.
I think most people would agree that if you weren’t doing dedicated lifting before starting then you will get stronger if you start lifting and following a proper program. The question would be the effects of the diet on the people.
I was hoping that since you had locations involved you would have told one group eat paleo for this time and the other group eat whatever you want. This would have allowed you to somewhat factor in diet. Detail food logs of all involved would really be needed to see the effects of diet.
Just my thoughts
FAN-FREAKIN-TASTIC!!! Congrats to alll!!!! Confirms absolutely that it is a winning formula. Stick with it – the best is yet to come!!
Did you ever post the article on the worst CrossFit movement? I read the article on the SDLHP and am happy to say I have never done one.
You need to have a control group in order to validate/compare and determine if the same gains would not have been made by those in the control group following a non whole 30 strengh biased workout plan. Just sayin.
Wayne,
While it would have been interesting to isolate the diet vs training factors, the folks are CF Potential weren’t trying to publish a peer-reviewed paper. They just wanted to document the effects of a solid nutrition + training program. And… they did a great job with that. Let’s not get so carried away with the scientific method that we miss the fact that a bunch of people radically improved the quality of their lives.
Michael,
You know, I promised that and never delivered. We’ve got a ton of good content lined up, but I’ll work on that post. I promise. I just can’t promise how soon…
Jerome,
Please review my comment to Wayne. We didn’t say that the Whole30 was entirely responsible for their awesome progress, we simply said that heavy lifting + Good Food = awesome progress. Besides, we’d think it unethical to instruct one group of people to keep eating the crap that they’ve been eating.
Thanks for weighing in.
@Wayne, @Jerome,
Thanks for your feedback! I knew before I sent this out that there would be some comments about the validity, methods etc. My aim was to motivate a group of people to take a harder look at how they eat and train. Here’s a few points that I didn’t include in my post, and probably should have.
All of these volunteers were existing clients and have been following the MEBB/ CrossFit for 6 months. The only difference between thier training before and after was a bit higher volume (from 3-4 days per week to 5) and their nutrition. In essence, they acted as their own “control group” by eating however they wanted for the months prior to the 30 day test (and it would be unethical to ask a group to eat like crap for the sake of an experiment).
I realize that putting any new client on ANY strength program will get results initially, but everyone in the group had already been CrossFitting for some time and although they were all making progress, the gains made over the 30 days were much faster.
I understand the concepts of control groups, double-blinds, peer review etc are vital to important scientific discoveries. I simply wanted a way to get my clients eating and training with a purpose. It’s January in the fitness biz, and I for one don’t have time to get into the whole paleo vs zone, Starting Strength vs Wendler, Vibrams vs lifting shoes bullshit that’s choking the community these days. I’m to busy trying to help people the best that I can.
Paleo works for me, and I like the way Melissa and Dallas present it. The clients that I’ve convinced to follow the 30 day plan see greater results than those who choose to stick with the “everything in moderation” route. That’s good enough for me.
Thanks again!
James
I just wanted to share that I too have seen significant gains in my CFT score. I followed Whole30 for approximately 45 days (Nov-mid Dec) and then around the holidays had more “cheats” than I would like but still maitained “clean”eating at all my meals (just a few too many cookies added in). From last October to just this week I saw a 85lb increase in my CrossFit Total score! I was VERY happy with this increase! And I think my fellow crossfitters started to see what a great “diet” can do. I should also note that I was doing crossfit 4-5 days a week but just following the standard corporate WOD’s – no additional strength training.
This is really great. Congrats.
I too was going to raise the control question, but as an Affiliate owner I realize how this stuff goes down: Make your clients realize the benefits…
Here is potentially a control group for you, not optimal and certainly not comparable. I’ve done an analysis of 100-200 participants who did CrossFit for 3-4 months. Tracked Angie, Cindy, Fran, and CF Total. Across the board men and women show increases in performance (decreased times in task priorities and increased weight moved for Total). A few interesting findings: age had no effect in the analysis, nor did inter-occurrence interval of the WOD. That is, it made no difference if for one athletes they had Fran 1 month apart or 3 months, or 6 months apart – doing CrossFit all groups showed marked, statistically significant improvement.
We, unfortunately did not have access to the nutritional data, but assumptions would be (based on error bars) that there is a large variability… I like the idea of combining the nutrition w/ the work. It would be hard to have a perfect control group in any “study” like this, because nutrition, exercise and the way it makes you feel is SO variable.
Great work! I am relatively new to following the BLOG, but have been a fan of Robb’s for a while.
Look forward to more cool stuff like this.
SP
I have to admit that while the results are impressive, what I was really looking for when I started reading the article was something to compare it too. I group that ate Paleo and a group that didn’t. I am part owner of a CrossFit Box, all of our trainers/owners Paleo and most of our clients. It would be nice to have those numbers to encourage those who struggle to stay on Paleo, after the 30 days are up or those that don’t even want to start. I have the feeling we would see huge benefits from eating Paleo over the group that ate their normal diet. We consistently see large leaps with those newer to CrossFit as it sounds like quite a few of your clients were.
It sounds like you have the perfect set-up to run an analysis, maybe you could run another one like some including myself have the suggested, now that would be some results worth seeing. Thanks for sharing what you and your clients learned, it is great and they should all be very proud of themselves!
Its not just that you didn’t have a control group that makes this and interesting observation, its also the fact that you did not test the dropouts. Yes, each person acted as their own control so you have a little bit more understanding of an effect of your exercise and dietary intervention. This is a long way from being a study.
Be proud of motivating people and showing them a good fitness and nutritional foundation. This is why people coach to change peoples lives.
Everyone relying on anecdotal evidence such as this is subject to selection bias (http://en.wikipedia.org/wiki/Selection_bias). The people entering the program were not random draws, they signed up to a challenging physical and lifestyle change. Also the people who dropped out, dropped out for non-random reasons.
Selection bias is not necessarily a bad thing for a Crossfit box, you want committed, motivated, like minded people, a few bad apples in a gym can ruin this atmosphere. Don’t however think that these types of studies prove the efficacy of one system over the other. They just prove that one coach was able to motivate about 2/3s of their original group to make significant lifestyle changes. Good on the coach, but lets be careful about calling something a study, or claiming ‘evidence’ until those standards are met.
Bravo for motivation!