*Dean*

Jack in the crack I'm not going to google that fast food joint on a work computer!

Go on!!

It's a bit bitter. Maybe if we loaded it with high fructose corn syrup it might appeal to an American pallet? It really is one of those things that you wonder how it gained popularity in the first place - but once you're hooked you're hooked!

3000 cals - can you imagine! Already seems a lifetime ago.

Karen, Karen, Karen I will remember that! When I said friends, I didn't mean the rank and file on VST, but more the people you've spoken to every other day for months - like you guys. Have a good day everyone! Deano

LOL @ motorboat

Did he say All or Small??

I like real names and real photos in here I don't like being friends with people and not knowing their name! Have a good night everyone, Deano

I hate to be the bearer of bad news but if he had a profile on "benaughty" he's probably been at it a while. You deserve better than that.

Now it could hold 3 of you!

I think its because they're made in a lab / factory. I try to get the vast majority of my Protein from food. I don't want to be drinking multiple Protein shakes a day for the rest of my life that taste like poo.

Happy days. Back to smashing it out!

Like Pdx and a lot of others have said I think a closed group would be a real disservice to lots of people. I think one of the great things about VST is that you get an insight into where the head of someone further down the road from you is at. I find / have found that really valuable. The only way you can get that is by reading peoples posts.

I think you're right Sarah. I think sometimes Newbies post here because they're just answering to a post in the right hand 'recent posts' column. Maybe Alex could look at not having Vet posts advertised in recent posts.

I agree with MGT. Packing food is great. If you cant pack have worked out in advance what you plan to eat. Spend time planning this, it's a good investment! Also I agree with everyone about the small plate thing. I do this. I was a plate cleaner and over time I've got better at not doing this. Now I actually enjoy leaving food - even if I've paid for it in a restaurant. I got in the habit of leaving a bit of food on my plate to be thrown out. Even if it was only half a teaspoon.

I love the transition from "make me want to barf" to "pretty bangin". Good work!

Like Robert Downey Jnr said in Tropic Thunder "Never go full tard"

Great vid. You gotta love a good treadmill face plant!

That support group is paying dividends!!

Sounds like you nailed it! Other than the fitness / strength improvement one of the best things about Crossfit is the community. Like you said you don't get that at the gym. It's been said many times that in Crossfit "the loudest cheers are for the person coming last" IE the person who has probably worked the hardest to finish. Anyone who hasn't done Crossfit would think that this is a really self conscious thing, but it's not. I think it's because it's genuine. Having started Crossfit as a BFB (big fat bastard) I've been that person many times! It is what changed my attitude about training. I NEVER feel self conscious about trying something new and failing. I'd get angry with myself if I didn't have a go! (is 'have a go' an Aussie-ism?) Fiddleman, I know you already have a good level fitness. I know what your mental attitude is like. I'm confident if you get into Crossfit you'll be doing consistent RXD workouts in no time.

You said you think yours are 'salvageable' which is great. Some people have more skin, so I just wanted to add for them that it depends on how 'bad' the issue is. With chicken wing arms, really the skin is only going to tone so much. Also your triceps are only going to get so big to fill any lose skin. I'd do the exercises abetter me suggests, but it should really be part of a total body work out where your whole body is getting stronger. And then once you're at goal (or if you're already there) the skin will hopefully shrink over time. If not, you'll be strong, fit and lean but maybe have to wear small sleeves? Just wanted to add that. I just had this visual of all these people training their arms in isolation! Good luck Deano

Come to the Whitsundays! I'll buy you a beer

I felt flat like that too. I had my B12 levels checked and that was a little low. I make sure I'm getting enough Protein for energy and getting all the fluids I need. Also I make sure I'm moving and doing 30 - 60 mins of exercise 5 or 6 times a week. walking is good at the start. It's amazing how doing this gives you energy. They say hormones are held in fat cells. I've often wondered if the flat feeling might be our bodies processing some of that? I keep my Water up to flush it out, if that is the case Deano

Mate here's a video from my box in Brisbane Australia. It was from a competition day they held. My favourite part is at about 4.15 when you can here everyone cheering people on. Crossfit rocks!

Pretty cool eh? I like the fact that it doesn't matter what fitness level you are, with scaling, you all do a version of the same workout and you're all smashed by the end of it!