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Old 02-05-2005, 10:02 AM   #1
John Frazer
Member John Frazer is offline
Join Date: Feb 2004
Location: Northern Virginia  VA
Posts: 435
Jay Swan pointed me to this site last winter. Sounded appealing since I

Started 2/1/04 -- age 37, 6'2", weight 185-187 and 16-17% body fat (by electronic scale).

Today -- weight 181 and 15% fat (but seems like less). Got as low as 175 last summer when I was throwing in a few long runs to prep for the Army Ten-Miler.

Still working on the diet thing; on a very imperfect Zone diet (going to school at night is tough, need portable food), I lost several pounds doing 4-block meals and 1-block snacks, but I was hungry all the time. Tried 5 & 2 briefly but it seemed like too much. Went to 4 & 2 for a long time but recently upped it to 5 & 2, which doesn't seem as much this time.

A few benchmarks (some of the WODs come up so rarely that I don't really have comparable numbers):

Clean & jerk:

Push jerk:
50# (6/04) to 105# (11/04)

Deadlift (I was training these before):
205# (3/04) to 240# (9/04)

Front squat:
90# (4/04) to 160# (1/05)

19:39 (7/04) -- deadlift 130#, DB press 25#
16:55 (8/04) -- deadlift 140#, DB press 25#
19:21 (10/04) -- deadlift 160#, DB press 25#

60# in 12:39 (7/04) to 75# in 11:35 (12/04)

29:34 (4/04) w/ 0.75 pood KB (Ironmind handle)
23:03 (9/04) w/ 1 pood KB

"Tabata This"
24 pts. (6/04)
23 pts. (8/04) (overreached on the pullups)
31 pts. (11/04) -- surprised myself!

10K row
49:46 (4/04)
47:26 (1/05) (with a knee injury)

Oct. '04 -- ran the Army Ten Miler in 1:29:59, a longtime goal. (I'd always been at 1:33 to 1:35 before.) Managed this with only a few training runs other than the WOD and no training run longer than 6-7 miles. Felt much stronger on hills than before, and recovered faster than before.

Thanks, Crossfit!


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Old 02-05-2005, 11:37 AM   #2
Paul Theodorescu
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Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
Fantastic, John!
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Old 02-05-2005, 12:05 PM   #3
Ron Nelson
Banned Ron Nelson is offline
Join Date: Jun 2004
Location: Anaheim  CA
Posts: 1,199
Nice progress! A ten miler??? My time would be measured in days, not hours! A great achievement; congratulations!
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Old 02-06-2005, 06:58 AM   #4
John Frazer
Member John Frazer is offline
Join Date: Feb 2004
Location: Northern Virginia  VA
Posts: 435
Oops -- too late to edit, I meant to say Crossfit sounded appealing because I like traditional PT *and* powerlifting/strongman work *and* endurance training, but had never seen them combined before.

Re. the 10-miler -- this was my fourth 10-miler (with a marathon in there somewhere) -- they're kind of a tradition around here and the Army Ten-Miler is the best of the breed.

Due to the military involvement and influence it's a uniquely inspirational event.

Around mile 4, I passed a soldier about my age who was running with a pack that had to go 60 lbs.

Around mile 6, I passed a guy in his 60s wearing a smaller pack and poncho -- and carrying an American flag. I've seen him in the Marine Corps Marathon, too -- and can't imagine the agony of running that distance without swinging your arms.

Around mile 8.5 my left knee was really hurting, (it's never been as stable as the right), and I passed a young, fit guy with a crew cut and what looked like a pretty new artificial foot. I imagined how he might have gotten it, quit my mental whining and picked up the pace. I guess you can say that made the difference in my finish time.

This year there were also a lot of people running in T-shirts with pictures of soldiers and Marines killed in the war. Again, sobering but inspirational.

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