I just found this forum and was wondering how many other keto’ers do crossfit. This thread is old but its the only crossfit one I see so I will post my experience here. I have been doing crossfit with keto for almost 3 years now. I started keto first and a few months later knew I needed exercise so I decided on crossfit. I knew nothing about becoming fat adapted or how my workouts would be affected. At first everything hurt…that is how crossfit is for everyone, keto and carb eater alike. As I began to get in shape I was still hitting a wall mid-WOD as my engine ran out of gas. Now that I understand the science I realize I was not fully adapted yet.
I had 60 pounds to lose and this weight began to come off over about 6 months. During this time, I may have been more adapted but I was still struggling when compared to the carb eaters in similar physical condition. It wasn’t until I hit my “natural” weight, the weight I have stayed at for the past year with little variation, before I noticed better workout performance. So it took me around 6-8 months for this, which is longer than most people say it should take. During this time I also learned about the need for more salt and other electrolytes so I added a cup of broth to my pre-worlout regimen. This really helped and may have been the key to hitting the sweet spot.
Now I train at 5 am in a fasted state from a natural 16-8 IF. I do drink bulletproof coffee and the broth as a pre-workout but no food until around noon. I have seen my performance improve greatly and I can hang with most of the carb eaters at the box, some of whom are 20 years younger. The only serious issue I have is that my top end strength in things like squats, clean and jerk or snatches is not as high (compared to other similar athletes) as I would like but that could just be the limits of my genetic potential and not keto. While it did take a lot of time for me, likely due to my terrible insulin resistance, there is no question that keto and crossfit go together very well. I was happy to be able to combine the health benefits of keto with the body composition changing power of crossfit.
The one area I’ve wanted to ask is if anyone has used exogenous ketones prior to a WOD and if it gave them any extra boost? That is the only reason I would ever use them.