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Old 06-18-2007, 07:01 PM   #1
Michael Tong
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I've never dead-lifted much prior to CrossFit. And I frankly don't remember what I was able to dead-lift when I started CF. However, my DL within CFT was 295 lbs. and 319 lbs. in Jan. and Feb. '07, respectively, with 319 being my PR. Two weeks ago, I hit 329 lbs. Tonight, I just hit 355 lbs. raw and bare-foot.

A few weeks ago, I hit 30 dead-hang pull-ups, after GTGing for months - 4 ugly pull-ups when I started a year ago. My bench PR is more now than when I was more concentrated on that movement 8 years ago (doing hypertrophy stuff).

Coming up on my 1-year on CF and I am weighing in at 169 (5'7", 39 yrs.), down from 185 when I started. BF is around 10%, down from 19%ish without even trying too hard other than staying 85-90% clean on a paleo/IF nutrition plan.

I am not doing WODs these days - I am working on a 10 week ME black-box periodization, while mixing in a "girls" work-out twice a week. I have about 6 weeks left of this periodization but I didn't think my strength gains would come so quickly. Also just started GTGing the back-squat as I am trying to hit 6-plates by year-end (stalled at 275 lbs. for a while).

On top of that, just doing stuff like 100m sprints, rope climbs, etc. (things I haven't done since HS) just makes fitness fun again. Doing so much rowing also takes me back to my college rowing days. Adding in exercises I've never done before CF - such as cleans, OHS - just adds effective exercises to the repetoire.

Anyways, happy to have learned SO much here on CF. Thanks everyone!
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Old 06-25-2007, 06:16 AM   #2
Martin Schap
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Those are awesome numbers Michael. I hope it keeps on being fun for you. I look forward to hearing your scary stats when you're looking at 2 years of this.
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Old 06-26-2007, 05:28 AM   #3
Frank DiMeo
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Michael, congrats on your accomplishments!
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