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Old 08-28-2008, 10:38 AM   #1
Benjamin Smith
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6 months of CF/SS

Hi all, 25 y/o male, 5' 11",

Starting weight: 150
Current weight: 160 (leaner)

Starting squat:180
Current squat: 3x5 @ 260 last night (I'm on a Starting Strength cycle)
Starting deadlift: 230
Current deadlift PR: 403 (set last night @ 2.5x bodyweight!)
Starting pull ups: 3
Current pull ups: 15
Starting muscle ups: 0
Current muscle ups: 3

I did the CrossFit WOD fairly consistently (usually missed a day every week) for about 5 months. I wasn't bad for a newbie - I could finish them as RX'd within a month or two - but it became painfully obvious that I was slow on the movements because I wasn't very strong. I started the Starting Strength program (which I am following to the letter) about a month ago. The weight gain has been slow, obviously (I'm eating at least 4k calories a day, and more on weekends, but my metabolism is off the charts), but I've probably gained 15 pounds of muscle after losing about 5 pounds of fat from CF. After a solid month of NO metcon, I couldn't resist doing a scaled Murph (1 mile run, 50 pull ups, 100 push ups, 150 squats, 1 mile run, done Cindy-style) this week. I beat my previous time by over 10 minutes. The runs were actually slower (I treated them as a warmup and cooldown), but the "workout" in between was over 12 minutes faster, despite NO metcon training!

So this testimonial should tell you three things:

1. Get stronger. It helps, even if your metcon stalls.
2. Starting Strength is the way to get there.
3. I'm feeling good about the deadlift PR Scrawny guys can pull too!

Last edited by Benjamin Smith; 08-28-2008 at 10:38 AM.. Reason: grammar
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Old 08-28-2008, 12:38 PM   #2
Elliot Fuller
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Re: 6 months of CF/SS

Niiiiiice.

I thought it said "6 weeks" Either way, solid numbers man. Makes me wish I hadn't spent such a brief amount of time in SS.
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Old 09-01-2008, 06:14 AM   #3
Arturo Garcia
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Re: 6 months of CF/SS

Holy cow! Those are HUGE improvements!!!
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Old 09-01-2008, 01:33 PM   #4
Stephen Smith
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Re: 6 months of CF/SS

Very nice work, Benjamin! Those are some very solid gains strength-wise, and it's the conventional wisdom around here that MetCon once gained comes back fairly quickly once you move off the SS back into the WOD's, so you should be good.
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Old 09-02-2008, 06:03 PM   #5
Benjamin Smith
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Re: 6 months of CF/SS

Thanks for the encouragement, guys! I'm really excited to have made strength gains like those. I'm currently going stir-crazy on Starting Strength, so I can't wait to get back to hitting the WODs hard.
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Old 09-03-2008, 03:05 PM   #6
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Re: 6 months of CF/SS

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Old 09-18-2008, 02:18 PM   #7
Bryant Swenson
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Re: 6 months of CF/SS

Just this week I took a break from the WODs and began SS. I'm in the same boat as Benjamin regarding bodyweight and strength. My only concern is in regards to the Zone. I started Zoning about 4 weeks ago and love it! However, I'm not sure how to handle my calorie intake. I've read SS and the threads regarding whole milk and high caloric diets, but I'm not sure where to strike the balance. Any input?
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Old 09-18-2008, 02:27 PM   #8
Sean Dunston
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Re: 6 months of CF/SS

Quote:
Originally Posted by Bryant Swenson View Post
Just this week I took a break from the WODs and began SS. I'm in the same boat as Benjamin regarding bodyweight and strength. My only concern is in regards to the Zone. I started Zoning about 4 weeks ago and love it! However, I'm not sure how to handle my calorie intake. I've read SS and the threads regarding whole milk and high caloric diets, but I'm not sure where to strike the balance. Any input?
I have not done it - but from what I have read around here, and I believe Brendan says this in a video - you just supposed drink the milk in addition to eating your regular daily Zone blocks.
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Old 09-18-2008, 02:39 PM   #9
Bryant Swenson
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Re: 6 months of CF/SS

That's pretty much what I've been doing. The only concern I have is if I'm taking in 17 blocks a day in order to feed my own lean body mass then drinking milk, especially a whole gallon a day, then it's going to throw me way past what the Zone says I need.
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Old 09-18-2008, 03:02 PM   #10
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Re: 6 months of CF/SS

Quote:
Originally Posted by Bryant Swenson View Post
That's pretty much what I've been doing. The only concern I have is if I'm taking in 17 blocks a day in order to feed my own lean body mass then drinking milk, especially a whole gallon a day, then it's going to throw me way past what the Zone says I need.
That's the point.
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