CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > Community > Testimonials
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Testimonials CrossFit's successes / your achievements

Thread Tools
Old 05-28-2007, 11:37 AM   #1
Dale F. Saran
CrossFit Staff Dale F. Saran is offline
Dale F. Saran's Avatar
Join Date: Dec 2005
Location: Westerly  RI
Posts: 559
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.
  Reply With Quote
Old 05-28-2007, 04:13 PM   #2
Ron Fielder
Affiliate Ron Fielder is offline
Ron Fielder's Avatar
Join Date: Dec 2006
Location: Uvalde  TX
Posts: 275
Good Job.

Good numbers all around.

Strength gains are very impressive. Not bad for 18 months.
  Reply With Quote
Old 05-28-2007, 05:08 PM   #3
Jason Lopez-Ota
Member Jason Lopez-Ota is offline
Join Date: Jun 2006
Location: Honolulu  Hawaii
Posts: 1,528
Nice job. Sent you a PM.
  Reply With Quote
Old 05-28-2007, 09:01 PM   #4
David Aguasca
Member David Aguasca is offline
Join Date: Sep 2006
Location: Nyack  NY
Posts: 828
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?
  Reply With Quote
Old 05-28-2007, 09:17 PM   #5
Dale F. Saran
CrossFit Staff Dale F. Saran is offline
Dale F. Saran's Avatar
Join Date: Dec 2005
Location: Westerly  RI
Posts: 559
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?
  Reply With Quote
Old 05-28-2007, 09:32 PM   #6
Tom Whalen
Affiliate Tom Whalen is offline
Tom Whalen's Avatar
Join Date: Feb 2005
Location: Seattle  WA
Posts: 70
Great work, Dale! It's all part of life's rich pageant, you know :-)
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
PT test results after 3 months of CrossFit David Vessey Testimonials 1 02-20-2007 12:24 AM
Zone diet results-2 months Jeff Dale Nutrition 9 05-27-2006 09:32 PM
Only 4 months Randy Nelson Testimonials 3 06-20-2005 12:25 PM
3 months - Yes RESULTS in three months. Laura Rucker Testimonials 47 03-09-2005 08:02 PM
First Mountain Run in 5 Months - Results Mike Yukish Fitness 0 04-07-2004 11:59 AM

All times are GMT -7. The time now is 04:46 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.