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Old 01-10-2013, 09:02 AM   #1
Darrel Lawrence
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5 Month Assesment

I'm not one to typically put my info out there for feedback, but I have reached a point to where I'm not sure if I'm on a decent track, not getting any quicker, and slightly plateauing.

Let me start with a breif summary, started in mid July after doing a typical globo-gym workout for 5 years or so (but have been athletic my whole life). I quit smoking the same day i started crossfit, so i had a bit more of a cardio "curve" then most people. Since i started i have been going to the box 4-5 days a week and only less than that a handful of times due to work / travel / whatever.

6'0" - 185lbs 31yrs
1rm's
Squat: 07/12 -- ~175#
12/12 -- 235#
DL: 07/12 -- 235#
12/12 -- 285#
Press: 07/12 -- 135#
12/12 -- 155#
Row 500m: 08/12 - 1:55
12/12 - 1:44
Grace: 10/12 -- 7:10 RX
Fran: 10/12 -- 10:01 RX
12/12 -- 10:24 RX

I realize my times aren't the quickest, which i think alot has to do with smoking in the past, because its my cardio that cant keep up, not my muscle endurance for the most part. I have alot of other stats that i keep up with but not going to make this an excessive post.
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Old 01-10-2013, 10:33 AM   #2
Joe C Thomas
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Re: 5 Month Assesment

It looks like you're making good progress to me. I know it seems like you're slowing, but 60# on Squat, 50# on DL, 20# on press, and 10s off your 500 m row, are all unreal improvements in 5 months!!! The METCONs are somewhat funky because there are so many more factors to having a good time than just your strength or cardio or whatever. Maybe you didn't get enough sleep, maybe you didn't eat well, maybe you were just having a bad day, whatever. Don't sweat the small stuff.

5 months is no time at all! Just think of your numbers after a year. Assume you improve as much in 7 more months as you did the first 5 months your numbers will be:

Squat: 295# (> 1.5 x BW)
DL: 335# (getting close to 2 x BW)
Press: 175# (almost 1 x BW)
Row 500m: 1:34

Those are all very respectable. Stick with it!
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Old 01-10-2013, 01:44 PM   #3
Darrel Lawrence
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Re: 5 Month Assesment

Appreciate the encouragement. I dont plan to quit, i enjoy it too much. i have progressed, but i see other peoples experiences and man, some results on here and other places are rediculous!

Actually the numbers you mentioned are basicaly the goals i've set for 6/13, 300sq 325dl 175prs. I just wish i could see some improvement on my benchmark times but think that will come the longer i get away from my smoking days.
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Old 01-10-2013, 02:35 PM   #4
Sara Ochsner
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Re: 5 Month Assesment

Definitely the smoking. I smoked for nearly 19 years before I quit in 2011. Took about 8-12 months for me to not feel like an ex smoker during every WOD.
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Old 01-10-2013, 03:54 PM   #5
Darrel Lawrence
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Re: 5 Month Assesment

You're probably right, for now doesnt seem like i have the lung capacity to get through a full WOD. I'm gonna keep on at it, if i keep adding strength like i am once the cardio finally comes around i should be keeping up the rest of the folks alot better than i am now.
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