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xoxo, Kerri O.

Can You Do KETO and Crossfit? #ketolovescrossfit

Can you do keto and crossfit together? I've seen much debate about this since the rise in popularity of the ketogenic diet. Many contend hotly that a keto diet is NOT a good fit for crossfitters. While others seem to feel that being a fat-burner could actually be an asset to crossfitters.

Those adamant against mixing keto with crossfit seem to feel carbs are a must for the average cross-fitter. It seems they are convinced that being a sugar-burner is the only way to power through a crossfit workout. 

In fact, many of the people that I have seen trying to do keto and crossfit at the same time are doing so at a much higher carb range, 50-100+ net carbs, than I would consider "keto" (I wonder if they remain in ketosis, I know I wouldn't). Or they are doing a boost of carbs timed around their workouts. Again, often in amounts higher than what I consider keto.

I hear their arguments. Glycogen stores, intensity, blah, blah. But still, I wonder...

I really miss my tractor tire. Unfortunately it didn't make the move from CO.

It seems to me that keto and crossfit could be a fantastic match for someone like me. Someone very fat-adapted - I've been keto for over a year - who likes a good tough workout and has fat stores to spare. I'm not talking an elite crossfitter here (though some theorize there could be value in keto even for them, but that's beyond me). I'm talking just an average Jane doing crossfit to get stronger and more fit and maybe lose a bit of fat. 

I'm seriously curious. You know me, that means an experiment!


My little N=1 keto + crossfit experiment starts October 15th and will go 6 months. I'd like to give it the full 6 months just to truly get a picture of how the two coexist for me.

I'm going to start with the Beginner workouts from Firebreather Fitness for the first 21 days and work on learning the basic moves of crossfit. I've called myself a crossfit dabbler for years, so I've done some crossfit-type workouts here and there, but I want to start this out right and reinforce the basics. Eventually I will transition to using the WOD's from the Crossfit Journal App at home. Modifying where needed for ability and equipment, though this fitness junkie has a lot of equipment. I currently have no plans to join a crossfit box, but we'll see how it goes.

As far as the keto part it will be steady as she goes with what I've been doing. Dairy-free, 1600-1800 calories, with 30-40 grams TOTAL carbs (don't blame the keto for what the net carbs did ;). Just plain old everyday keto, no upping my carbs, no extra workout timed carbs.

Workout related supplements I'll be utilizing will be: Creatine and my Keto Preworkout. I also like to use my BCAA lemonade recipe if I'm especially sore. All are very low or no carb.

My beginning stats are:
BF 39.3% (using an Omron)
Fasting Glucose 90
Weight 194
Bust 42.5
Rib Cage 34
Waist 36
Hips 43
Right Mid-Thigh 21.5
Right Mid-Calf 15
Right Mid-Bicep 13.5
Neck 13.5

Currently I can only do a couple regular push-ups and cannot do a pull-up. 
Here's my before shot:

My first set of goals are to do 10 regular push-ups, 2 strict pull-ups, and 10 pistol squats (because of my NOVD I haven't been able to do these for a few years). Not setting any time frame, just as long as it takes. 

I'll update with a post here once a month and I'll be tracking much of the process on my Twitter (please tell me I'm not the only one still on Twitter...). Using the hashtag #ketolovescrossfit. Positive thinking right? It's going to be great, right?

Will I crash and burn? Will I seriously bonk during tough workouts? Will my energy levels take a dive? Will I feel fueled for a good workout? Will my workout performance feel seriously trashed? Or will I shred fat, get stronger, and feel great? Who knows, but I'm excited to see!

I'll add updates to the bottom of this post until it gets too long ;)

UPDATE November 19, 2018

My, my how time flies when you're having fun. I was surprised to look at the calendar and see that it was time for my keto + crossfit one month progress report already! I think that's a good sign; let's jump right in with my results after month 1...

Body Fat down .2% (using an Omron)
Fasting Glucose staying around 90

Ketones staying around 1.2 (using a Keto Mojo)
Weight same (within a couple pounds, discussion below...)
Bust same
Rib Cage down 1/4 inch
Waist down 1/2 inch
Hips down 1/2 inch
Right Mid-Thigh same
Right Mid-Calf same
Right Mid-Bicep down 1/2 inch
Neck down 1/4 inch

Not a lot of change here, but promising to me. I think my body is adjusting to the change of pace. I was SUPER sore the first 2 weeks as I adjusted to these workouts. My weight has fluctuated throughout the month. Up a few pounds, down a few pounds. I think maybe just related to the sore muscles, and a little dairy now and then...ugh. I think I'm down about 2 pounds, but will see if things even out for month 2.

Accountability is one of the main reasons I blog my fitness journey, so, honest time! My tracking was great the first 2 weeks and lacking the last 2 weeks. Annnnnnnd there was some dairy the last 2 weeks as well. I'll be addressing those issues in month 2. On the bright side, I stayed around 30 grams total carbs and 1600-1800 calories most days. Closer to 1600 the first 2 weeks and closer to 1800 the last 2.

As far as the workouts, I went through the entire 21 day beginner plan of Firebreather Fitness. I had to modify some here and there. For example, I had my husband make me a 12 inch box to start out and I'm still modifying push-ups. I have to say I loved these workouts and found myself looking forward to working out again. That was a nice surprise. Wall balls, box jumps, and rowing are downright fun to me! Slight tangent, but I am madly in love with the rowing machine I bought. I'll do a review. I am seriously smitten, and questioning why didn't I buy one years ago??

I did take a significant amount of extra rest days in the first 2 weeks. It took me all of month 1 to complete the 21 day plan in fact. But like I said, I was really sore, and I accept that my recovery isn't as quick at, ahem, my age ;) Mostly these were "active" rest days, meaning I skipped the crossfit workout, but still rowed or went for a long walk those days.

Workout related supplements I used were: Creatine and my Keto Preworkout. I didn't use my preworkout every day, but it was a nice boost the days that I did. I found my energy levels and workout performance were on par with what I'm used to. In fact, I felt pretty great throughout the workouts. No "bonking" whether I took my preworkout or not. I usually ended my workouts feeling exhilarated (and completely and utterly drenched in sweat btw).

Going forward, my plan for month 2 is to repeat the beginner Firebreather Fitness Plan for another round. Hopefully having mastered the moves better and with less extra rest days. I'll be taking this week (Thanksgiving week) off and just rowing and walking, then starting the 21 day plan November 26th. Perfect to finish up before Christmas hooplah. Then, I'm looking to switch to the Crossfit app workouts around the first of the year. I'll keep you posted.

As far as the keto portion of this little keto+crossfit experiment, I'm going to switch back to tracking on My Fitness Pal (friend me on there if you're there!). I think a little more attention to detail in my tracking is in order. Also, I'll be trying to stay closer to 1600 calories. That seems to be my sweet spot for weight loss. Again, 30 total carbs will be my goal and NO DAIRY. That one is tough, but I know it's where I feel my best. Dairy makes me puffy, snarfly (technical term), overall achy, and sluggish. I have also figured out that dairy is what was causing me to have high fasting blood sugar even on keto, and it lowers my ketone levels too. It's. Got. To. Go. As I said in my first post, no upping carbs, no workout timed carbs, etc.

Overall, I'm encouraged by my month 1 keto + crossfit progress. It's amazing to enjoy working out again. I'm in love with crossfit style workouts, and feeling hopeful as I get things dialed in. We shall see...

UPDATE January 30, 2019

Just a quick check in to let you know where I'm at!

I did not repeat the Firebreather Fitness routine, but instead joined a crazy step challenge with friends on Garmin Connect (seriously, I was at like 600,000 steps for the month and only got 4th!) and did some rowing through December. Then, in January I did some random workouts from the Firebreather Fitness books and today....(drum roll) decided to jump into the workouts from the Crossfit app!

Yes, today I did my first official Crossfit workout, er, uh WOD. 

It was a 5000m row, which I did in 27:48. 

I'm excited to be doing the big girl Crossfit workouts, but wondering how much I'll have to modify for equipment. We're moving. Again. But as SOON as we get moved I plan to finish outfitting my at-home Crossfit gym. Can't. Wait.

In the meantime, I'll do what I can do.

As far as diet, I have finally, totally, and completely gone off dairy (applause) and feel amazing from doing so. I haven't been tracking my food. With the move it's just one more thing that I simply can't handle right now. I have been playing around with some intermittent fasting and most days OMAD. I'll keep you posted on how that goes.

I'll update again soon...

Crossfit Workout LOG:

  • Day 1 - 5000 m row: 27:48 (it was run or row, but my driveway was way too icy, so I chose row).
  • Day 2 -  Deadlift 1-1-1-1-1 reps, Then practice handstands for 20 minutes. (I don't have a barbell yet, so could only do 40 lbs with my 20 lb dumbbells. Only practiced handstands for about 5 minutes, because that's all I could handle. OK, and I added 10 box jumps at the end because I like box jumps. I'm using a 12 inch box, but think I'm close to ready to move up to 14).
  • Day 3 - REST. I almost didn't take this rest day, but figured I should in case something tough was coming...
  • Day 4 - 3 rounds for time of: 1,000 meter row and 5 rounds of Cindy (each round is 5 strict pull-ups, 10 push-ups, and 15 squats). Had to modify the pull-ups and did push-ups on my knees, but really pushed the intensity on this one. It was crazy awesome insane. Time was 36:39.
  • Day 5 -  5 rounds for time of: 1-minute handstand hold 21 toes-to-bars. I took an unplanned rest day here. We're selling our house and had to get out early for a showing.
  • Day 6 - 5 rounds for time of: 21 back squats (95 lbs for women) and 1 legless rope climb, 15 ft. I did this in 11:57, but had to scale it like crazy. I couldn't remotely do rope climbs, so did a one minute row and had to scale down the back squat weight too.
  • Day 7 - Rest. 

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KETO Cocktails: The Lemon Drop

I love a good glass of red wine now and then, I mean it's practically a health food, right? ;) But sometimes I just want a cocktail. I'm all for moderation and having a drink now and then, but I'm just not down with the calorie, carb, and sugar counts of some of my favorites. Seriously, have you ever looked them up? Eek. So, I've set to work at converting my favorite cocktail recipes to be more keto diet friendly!

The first cocktail recipe I'm tackling is the lemon drop. I used to love these, but haven't had one in years because of the sugar in them. In my early twenties I had a friend who used to make them for me all the time. We would have a shaker full of these, a good dinner, and a chick flick on a weeknight, it was kind of bliss. Her recipe called for so. much. SUGAR though! Looking back I think she may have used a wee bit more sugar than most, but they were really good.

I think my keto-ized recipe comes pretty dang close to those delicious memories! It'…

30 Easy Prep and Pack Whole30 Lunch Recipes

The Whole30Program is amazing. I highly recommend it. Every time I've done a Whole 30 I have felt AMAZING by the end. It's a very empowering experience. It is not however an easy one. Mostly because the food prep can take much more time if you're used to grab and go options. A little planning ahead and you can definitely make it through the 30 days.

When it comes to Whole30 lunches, 3 things worked best for me:

Quick and easy salads.Prepping food on Sunday.Cooking too much at dinner and eating leftovers for lunch the next day.
I thought I'd share 30 of the awesome Whole30 lunch recipes I've found from my favorite bloggers (and a few from me!). I've included all three options I listed above. Some quick and easy salads, some to prep an entire recipe on the weekend and then portion them for lunches that week, and some to be cooked for dinner and the leftovers packed for lunch the next day. Play around and see what works best for you.

This list of 30 Whole30 Lunch Reci…

Jillian Michaels BodyShred Full Review

I have to say my two months of BodyShred flew by! It seems like I just started yesterday. Ah, time flies while you're having fun. Right? OK, in this full review post, I hope to give you a good overview of exactly what the BodyShred program is as well as my thoughts and opinions on the program. So, is Jillian Michaels BodyShred hype or help? Let's chat...

Jillian Michaels BODYSHRED is Jillian's latest total-package fitness program. This set includes:

What's in the box:BodyShred Fitness Guide
BodyShred Meal Plan
BodyShred Rotational Calendar
BodyShred "Let Them See You Sweat" Workout Towel
     8 - Shred Style Circuit Workouts
       1. Launch
       2. Rise
       3. Amplify
       4. Escalate
       5. Conquer
       6. Triumph 
       7. Zenith
       8. Apex
     2 - Straight Cardio Workouts
       1. Fire Up
       2. Ignite
    Plus, bonus workout Opus and a disc on the cast and teaching the moves. So, a total of 12 DVDs are included in this set.

The BodyShred Workouts

Keto Paleo Friendly Coffee Creamer Recipe

Going keto paleo has me missing one thing: the organic grass-fed half-and-half I'd been having in my coffee. Since going paleo over a year ago I've searched and searched and just never found anything else I love in my coffee. I'd just about given up on a keto paleo-friendly coffee creamer!

I was almost to resign myself to black coffee forever, but then I decided to resort again to trying to make my own. This version is simple and quite delicious. Not only is it keto paleo, but Whole30 and 21 Day Sugar Detox friendly as well.

Keto Paleo Cinnamon Vanilla Coffee Creamer
1 can Organic Canned Coconut Milk(the kind in the carton just won't do it)
1 teaspoon Cinnamon Vietnamese Organic
1 teaspoon Organic Pure Vanilla for 100% Whole30 compliant swap for vanilla powder
2 teaspoons raw local honey or Organic Maple Syrup (optional, leave out for KETO, Whole30, or 21DSD)

Blend all ingredients well in your blender. Store in the refrigerator (the cinnamon tends to set…

Paleo Smoky Grilled Pineapple Burgers

Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. 

In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant.

Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though.

This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! 

paleo, grilled pineapple burger, smoky grilled pineapple burger,…

Easy Paleo Mashed Sweet Potatoes

Growing up the only encounter I had with sweet potatoes was at Thanksgiving dinner. I hesitate to even call them sweet potatoes though. They were more like sugar coated sugar, with a side of sugar. Seriously!
The recipe was to coat a baking dish in margarine, add diced sweet potatoes, top with more margarine and a healthy heaping of brown sugar. Bake. And then? At the end you top the whole thing with a bag of marshmallows and bake again.
Blech! Needless to say I was never fond of sweet potatoes.
When I first went paleo I decided to reacquaint myself with sweet potatoes. They’re a great paleo-friendly carb source. I must confess the thought made me shudder, but I persevered. I tried them simple. Baked. I was so shocked. They're so good!
Now, I love sweet potatoes. They’re a go-to side dish for family dinners. Not only are they delicious, but they’re good for us and easy to make. The funny thing about sweet potatoes is they taste amazing all on their own. When it comes to sweet potato r…

KETO Hot Cocoa Pancakes

OK, I know I've been on quite the low carb pancake tangent lately, but THESE! Seriously, these are yummtastic. Yummazing? Ya, they're really good. They just might be my favorite recipe I've ever done. Ever. OK, that might be my paleo apple crisp recipe, but that's not low, I wonder if I could tweak that low carb...

That would be brilliant!

You know, bloggers area always talking seo this and seo that (seo stands for search engine optimization if you're not a blogger) and I'm just over here yammering. I'm pretty sure when google's spider crawlers (anyone shiver at that word picture? eesh) get to FitViews they just think, "Yeesh, move along. Nothing to see here." Ha ha ha!

Anyway, pancakes. KETO Hot Cocoa Low Carb Pancakes no less. So good. 

As I've mentioned before I'm back to low carb (keto actually) and developing new recipes to make it easier to stick with. I find I just plain feel great when I eat ketogenic, and I definitely h…

The Killer Jillian 30-Day Workout Rotation #killerjillian

If you've visited FitViews before you have probably noticed I'm rather fond of Jillian Michaels at-home workouts. I own virtually all she has and have reviewed many on this blog. They're just good, solid workouts that give me great results. 
I'm particularly fond of Jillian programs, calendars, and challenges. I've blogged through Body Revolution and BodyShred. I vlogged through the 30 Day Shred. Pretty much every Jillian challenge set forth I've delightedly owned.
But I'm feeling a bit "been there done that" lately. I want a new Jillian challenge. Something fresh, something challenging, something different. Something new to motivate me and push me. So, I decided to come up with my own! I'm calling it the #KillerJillian Challenge.

The #KillerJillianBefore I launch into the calendar, a little disclaimer: This challenge is in no way endorsed by Jillian Michaels. It's just a for-fun workout calendar I came up with. Also, I'm not a trainer, d…

Hype or Help: Jillian Michaels Body Revolution Final Program Review

*This post contains affiliate links. I make a small commission if you purchase items by clicking these links. It costs you no more.
Disclaimer: I received Jillian Michaels Body Revolutionfor review purposes. As always opinions are 100% honest and my own.

After three long months of testing this program I'm finally down to the review! I've had so many questions, and I hope to answer them all here.
So, is it hype or help? Have a seat, let's talk about that...

What you will need for these workouts:
A set of light, medium, and heavy hand weights to suit your ability level.

What's Included with Jillian Michaels Body Revolution: 15 Workout DVDsResistance CableFitness Guide BookFat Burning Meal Plan7 Day Kick-Start Your Metabolism Plan90 Day JournalBookmark
What's in the box? My unboxing video if you want to see it all:
The Body Revolution Diet Plan I've had a lot of questions on what exactly the diet plan for Body Revolution is. Let me break it down... The diet for this program…

Paleo Spaghetti and Meat Sauce

Have you ever blown up a spaghetti squash in the microwave? I have. Multiple times. I don't recommend it. It's quite the mess to clean up. And the noise? Will likely make you jump.
I kept seeing people say to just cook the whole spaghetti squash in the microwave. Don't bother cutting it, they said, it's so quick and easy, they raved. 
Ya, no. I blow it up.
So. You've been warned. If you do dare to put the thing whole in your microwave, at least make sure you have the camera set up...
Oh, and maybe poke a "vent" hole in it very carefully with a knife.
Paleo (Whole30) Spaghetti with Meat Sauce:

Ingredients1 spaghetti squash
2 lbs lean grass-fed ground beef
1 medium yellow onion, chopped
1 (14.5 oz) can organic fire-roasted diced tomatoes
1 (6 oz) can organic tomato paste
1/2 cup water
1 1/2 teaspoons Himalayan pink salt
1/2 teaspoon black pepper
2 teaspoons organic basil
2 teaspoons organic oregano
1 teaspoon onion powder
1/2 teaspoon organic granulated garlic