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Should also mention I did CrossFit four days a week from February 2012 to May 2012 and dropped from 228 to 203. Also included eating better than I used to, but that's always going to be true if you want your workouts to help. I definitely lost fat, gained muscle, and went from only assisted pullups and progression pushups to doing pullups and handstand pushups with ease by the end. Good luck and War Eagle.
"Nulla tenaci invia est via" - "For the tenacious, no road is impassable"
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