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Old 05-28-2007, 11:37 AM   #1
Dale F. Saran
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I meant to do this a few weeks ago, but work these past few weeks has been brutal. So, here are some numbers for 18 months of CF. Baseline - I came to CF as a fairly well-rounded athlete, but not elite, by any stretch, and a Marine officer since, well, my adult life. I have done the traditional "dichotomy" of aerobic/BB workouts, including BFL once.

So, pre-CF (some of these are guesses) and then benchmarks from Nov 05

Max DL - maybe 200 lb
Max BP - 225 lb
Max BS - Not sure, maybe 275. That's a real guess.
"Fran" (Nov 05) - 11:30 using 65 lb for thrusters
5K (Nov 05) - 24:30
"Linda" (Nov 05) - 35:08 (scaled down - BP=185=1.0BW; Cleans 92.5, DL=150)
Max Clean (Nov 05) - 135 lb
"Grace" (Nov 05) - Using 95lb, 17:00
"Cindy" (Nov 05) - 16 rds

Most recent results:
DL - 430 (5/26/07), BS - 400 (5/12/07), FS - 315 (1/14/07), BP - 265 (4/11/07)
5K - 21:41 (1/22/07)
Linda - As rx'd (A2A FSC), 33:25 (4/24/07)
Cindy - 23 rds (4/17/07)
Fran - As rx'd, 5:13 (2/1/07)
Angie - As rx'd, 19:14 (4/2/07)
CFT - 1000 lb (5/12/07)
Wtd Pullups - 135lb
C&J - 111kg/245lb (4/3/07)
Snatch - 85kg/187lb (10/14/06)

There's much more than the numbers, though. I have continued doing martial arts, fighting, and jujitsu for most of my adult life. My best friend and I have been training together since high school. He still thumps me, but - he has always been stronger in "useful strength" on the mat. i.e. I might have a better Bench or bicep curl or squat, but he was simply stronger in application and could maneuver me as he wished - and not just technique - just flat out stronger.

To quote Inspector Clouseau: "Not any-more."

That is the greatest, and most important, difference with CF, to me. It isn't just the rise in raw numbers - it's the ability to apply strength usefully in a range of activities. It is the increase in power, not just strength. I credit the oly lifts for this, as well as the unendingly twisted vagaries of Coach's WoD's and many other contributors. The constantly varied, highly intense workouts. Two final notes:
(1) My stamina to roll/fight on the mat is above everyone's at my school. Quite simply, I can go faster, for longer, and push the pace, even against better fighters.
(2) while I do not look like a bodybuilder, several people have said "dude, you look jacked." Another guy, who I hadn't seen in almost a year, asked me "where's the rest of you?" I weigh around 180-185 and am about 75% Zone compliant.

I was also going to post my health "markers" from comparable time periods, most especially over the last 6 months, when I really started to tighten up on my diet. Without drugs, I dropped 50 pts off cholesterol, as just one example. Every other marker in a positive direction, just on diet, and I was a guy who once had to take Lipitor. "Not anymore."

I'll take it all. Thank you so much to CrossFit and all those who make it what it is. I am eternally indebted.
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Old 05-28-2007, 04:13 PM   #2
Ron Fielder
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Good Job.

Good numbers all around.

Strength gains are very impressive. Not bad for 18 months.
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Old 05-28-2007, 05:08 PM   #3
Jason Lopez-Ota
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Nice job. Sent you a PM.
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Old 05-28-2007, 09:01 PM   #4
David Aguasca
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awesome work on all your lifts! i remember reading a post about you making a 2xBW DL, it definitely gives me some hope in that area.

keep it up! who knows what the next 18 months will bring?
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Old 05-28-2007, 09:17 PM   #5
Dale F. Saran
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Thx, David. My long term goals are 500/500 on DL/BS, and then 200 SP. Then I'll be relatively complacent. I would like 1100 CFT by the end of this year, but that seems a bit ambitious. Maybe 460/450 and 190 DL/BS and SP. Who knows with CF, right?
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Old 05-28-2007, 09:32 PM   #6
Tom Whalen
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Great work, Dale! It's all part of life's rich pageant, you know :-)
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