Results After 8 Weeks

[Joey Shishineh]

So, my box (CrossFit Diesel in Columbia, MD) recently (111017 - 111205) held a nutrition challenge. I did not participate because I just revamped my nutrition 4 weeks before the challenge and didn't want to tinker with what was working. Anyways, I still participated in the benchmark WODs at the beginning and end of the nutrition challenge. I do eat dairy - 1 plain greek yogurt per day and 1.5 cups of skim milk with my PWO beverage. I just wanted to share my results with the community as a testimonial of how great an impact nutrition can have on your performance.

During the week of 111017, we performed the following WODs: Filthy Fifty, Back Squat 1RM, Fran, Olympic Total (6min to establish a max Snatch and then 6mins to establish max Clean and Jerk), FGB and Grace. Other side activities included 400m run and max consecutive pull-ups.

Here are my numbers from 111017:
Filthy Fifty: 25:31 (T2B not K2E)
Back Squat 1RM: 230#
Olympic Total: Snatch/CJ - 135/175 = 310#
FGB: 348 reps
400m run: 1:03 (with turn-around @ 200m)
Pull-ups: 40
Grace: 7:30

During the week of 111205, we did the same WODs:
Filthy Fifty: 21:53, a 3 minute and 38 second PR (T2B not K2E)
Back Squat 1RM: 245#, a 15# PR
Fran: 3:35, a 59 second PR
Olympic Total: Snatch/CJ - 140/185 = 325#, a 15# PR
FGB: 400 reps, a 52 rep PR (~5cal row each round strategy)
400m run: 1:05
Pull-ups: 40 to 52, a 12 rep PR
Grace: 5:42, a 1 minute and 48 second PR

Thanks to everyone who has preached the importance of nutrition!

[Jon Schell]

[Justin Z. Smith]

Originally Posted by Joey Shishineh

So, my box (CrossFit Diesel in Columbia, MD) recently (111017 - 111205) held a nutrition challenge. I did not participate because I just revamped my nutrition 4 weeks before the challenge and didn't want to tinker with what was working. Anyways, I still participated in the benchmark WODs at the beginning and end of the nutrition challenge. I do eat dairy - 1 plain greek yogurt per day and 1.5 cups of skim milk with my PWO beverage. I just wanted to share my results with the community as a testimonial of how great an impact nutrition can have on your performance.

During the week of 111017, we performed the following WODs: Filthy Fifty, Back Squat 1RM, Fran, Olympic Total (6min to establish a max Snatch and then 6mins to establish max Clean and Jerk), FGB and Grace. Other side activities included 400m run and max consecutive pull-ups.

Here are my numbers from 111017:
Filthy Fifty: 25:31 (T2B not K2E)
Back Squat 1RM: 230#
Olympic Total: Snatch/CJ - 135/175 = 310#
FGB: 348 reps
400m run: 1:03 (with turn-around @ 200m)
Pull-ups: 40
Grace: 7:30

During the week of 111205, we did the same WODs:
Filthy Fifty: 21:53, a 3 minute and 38 second PR (T2B not K2E)
Back Squat 1RM: 245#, a 15# PR
Fran: 3:35, a 59 second PR
Olympic Total: Snatch/CJ - 140/185 = 325#, a 15# PR
FGB: 400 reps, a 52 rep PR (~5cal row each round strategy)
400m run: 1:05
Pull-ups: 40 to 52, a 12 rep PR
Grace: 5:42, a 1 minute and 48 second PR

Thanks to everyone who has preached the importance of nutrition!

Wow, great work!

Justin

[Joey Shishineh]

In 5 months at a box:
Angie - 17:51 (110927) and 14:41 (120221)
CFT - 685 (225/135/325) (110923) and 787.5 (275/157.5/355) (120220)

[Dimitri Dziabenko]

At first I was a bit taken aback by you being 140lb at 5'9", but I am very impressed by your press, 157.5 at 140lb is definitely very good.

[Joey Shishineh]

Dimitri, thanks. I am working on eating more in hopes to gain weight and strength...especially on my back squat and dead lift...

[Joey Shishineh]

1 year later... "Diane"

110403: 9:24 @ the porch scaling of 15-12-9

120326: 4:11 Rx'd!

[Hollie Jacobs]

It's really inspiring to read people's success stories with CF. Great job!

[Joey Shishineh]

I figured this was a good culmination of my technical skill and strength gains from my first year (7/25/2011-7/24/2012) at a box.

115# 1RM snatch to 170# and a 3:56 Isabel.

[Glenn Plomchok]

Great results...we have some very similar numbers (on weight/loads, your run times and WOD times are faster for sure) but I am heavier at 170 pounds so your numbers are much more impressive obviously! Your Snatch number and Isabelle time is great. Keep it up!