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Old 07-04-2007, 10:03 AM   #1
Robert Olajos
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Location: North Bay  Ontario
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It's been a little over a year since I started CF, and I thought I'd look back at the progress I've made:

I began in June 06 with 2 months of core prep work as Rx'd by my physiotherapist, then 2 months of WODs. Headaches and a shoulder injury set me back for the next 2 months. January of this year I was back on track, but went off track again in March due to an intestinal bug. Over the last 3 months I've been doing an average of 18 WODs a month, including some that I made up myself. Work and life prevents me from doing a strict 3:1, rather my routine varies; it averages out to 2.4:1.

I almost always do the CFWU. Each month I do fewer and fewer of the shoulder, knee, and core exercises my PT prescribed.

Weight has stayed the same, 150#, though I've fluctuated between 140 and 160. Lean body mass has remained the same at 132#, but BF has dropped from 17% to 7% and back to 12%. When I was counting blocks strictly, I got to 7%; eyeballing leaves me at 12%. I'm happy with all this, I feel I eat much healthier and I've lost almost 10# of BF.

Resting heart rate has dropped from 90 bpm to 65 bpm. BP has dropped from 145/85 to about 125/75. Cholesterol has dropped from 232 to 193, HDL has risen from 57 to 77, LDL has dropped 159 to 97, and triglycerides have remained the same. I attribute my improved cardiac health to CF, the Zone, and mega doses of vitamins C, D, E, niacin, fish oil, ASA, selenium, calcium, magnesium, and zinc.

In terms of WOD progress, here is a sampling:

Cindy: 12 rounds to 19
Murph: 48:08 to 43:43
DL: 165 to 235
FS: 145 to 185
BP: 75 to 105
BS: 175 to 235
Pushpress: 75 to 115
CF Total: 585 (only done it once)

Last week I went back and did my first ever WOD again (max. rounds in 20 min. of 21 jumping pullups and 15 65# thrusters). Last year it was 3 rounds and change (45# thrusters). This year it was 7 and change with the full 65, though I think I could've done better.

So thanks to Coach and everyone on this board for the workouts, the info, and the encouragement. I'm so glad C_Mel introduced me to this a year ago!
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Old 07-04-2007, 10:18 AM   #2
Russell Greene
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That is great progress, Robert. Keep training hard and it will continue.
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Old 07-04-2007, 11:13 AM   #3
Connie Morreale
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Location: Ellicott City  MD
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it's as though you've found the fountain of youth! i really do believe that. your stats read like you are getting younger.
good things come to those who sweat.
nice job!
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Old 07-04-2007, 11:56 AM   #4
Robert Olajos
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I'm 32. I can't really say I feel like I'm 20 again, because I was out of shape at 20. I do feel like a whole new me. Thanks for the great comments!

I should add too that I generally don't do much extra skill work. I don't have anything else I train for, other than canoe trips and xc skiing and bushwhacking. I'm not fanatical about my diet. So if I'm making this kind of progress and feeling this good with less-than-200% devotion to CF principles, imagaine what I or anyone else could do with full devotion. And furthermore, doing some CF is way, way better than doing none at all.

(Message edited by seldom seen on July 04, 2007)
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Old 07-04-2007, 01:17 PM   #5
John McBrien
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Location: Blacksburg  VA
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Robert, awesome job. I always love to hear about progress from more veteran board users. Seeing everyone else's progress also motivates me to improve as well. Great work!
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Old 07-04-2007, 04:01 PM   #6
Chris Melanson
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Location: Ottawa  Ontario
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Awsome stuff Curly!

Nice #s - especially that 43 on Murph. Solid work Man!

Give me a call if your out this way - my garage is now CF complete!
Well, almost...

Cheers Buddy!


Got your message - Maybe we can work someting in around Sep 8 - we'll have to firm things up when Doc gets back. BTW - we are still in need of fourth you know...
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