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    Still at it - in January I started a rigorous 8...

    Still at it - in January I started a rigorous 8 week program that I wrote myself (3x a week squatting, with Bench, pull ups, snatch, cleans and more) - three more weeks left on it; I'll post it here...
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    Thanks Anthony 1 rm BS (high bar): 305# - 10#...

    Thanks Anthony

    1 rm BS (high bar): 305# - 10# off of my PR - hopefully i can get back to 315 - 320 by New Years - I guess that's my next goal.

    Did some light snatches today at 95# - first time...
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    Benched for the first time last week - 3 x 3 at...

    Benched for the first time last week - 3 x 3 at 205 :(

    Amazing how fast bench press disappears! Looking back on this log I was doing

    Bench Press: 3-3-3-3-3 @230# before I hurt my hand. Looks...
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    Had the 4 metal pins removed from my hand last...

    Had the 4 metal pins removed from my hand last Friday - should be able to bench/do pull ups/ice cream makers again soon!

    Have been doing linear gains 3x a week with my squatting - goal is to max...
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    Well TFC did it again! 12782 (before surgery)...

    Well TFC did it again!

    12782
    (before surgery)

    12783
    (two days after with dressings removed -- putting a cast on)

    12784
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    After seeing my surgeon for my 6th month checkin...

    After seeing my surgeon for my 6th month checkin it was apparent that the scar tissue in my knee was interfereing with my quad strength and ability to transfer force to them -- causing pressure and...
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    Bench Press: 3-3-3-3-3 @230# Bench Press: 2-2 ...

    Bench Press: 3-3-3-3-3 @230#
    Bench Press: 2-2 @240#

    Ice Cream Makers:


    http://www.youtube.com/watch?v=AszLwoAvLKg

    ^^ I want to get really good at these...
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    Started a linear bench press program two weeks...

    Started a linear bench press program two weeks ago to combine with my scaled crossfit workouts. Here's how it will work:

    Week 1: 3s at maximum weight (225#)
    M: 3-3-3-3-3
    W: 3-3-3-3-3
    F: ...
  9. Here's how I game fasted training and fueling: ...

    Here's how I game fasted training and fueling:

    if I am
    - attempting to lose fat
    - have no "recovery" concerns (am not overly fatigued, tired or sore the days after exercising)

    It's okay to...
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    Yes - my bad for saying bottom of a squat - just...

    Yes - my bad for saying bottom of a squat - just stick your ass and hips as far behind you as possible while making your shins perpindicular (knees back). Great ham stretch as well.
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    In my experience the majority of deadlift...

    In my experience the majority of deadlift injuries are due to mobility issues of the hamstring and lower back. If you have a butt wink at the bottom of a squat, chances are you are setting yourself...
  12. Separately this is apt: ...

    Separately this is apt:


    https://www.youtube.com/watch?v=ePZyohuxaZM
  13. you should choose to disbelive this I think...

    you should choose to disbelive this I think
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    I followed this protocol on strict paleo for...

    I followed this protocol on strict paleo for about two years; during this time I was crossfitting 5-6 times a week fasted.
    In terms of body composition the results were spectacular. It is, hands...
  15. Thread: Job Advice

    by TheFastCat
    Replies
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    2,618

    My 9-5 is writing code; I supplement this with...

    My 9-5 is writing code; I supplement this with part time coaching jobs coaching oly lifting, crossfit to adults, teens and kids. My 9-5 pays the bills, my coaching fills my need to help others learn...
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    wow that's amazing weight loss in such a short...

    wow that's amazing weight loss in such a short period of time! Great news about the cancer as well - I'll bet being keto-adapted helped!
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    High intensity exercise in a fasted stated while...

    High intensity exercise in a fasted stated while eating paleo. 8 hour feeding window.

    That should do the trick.

    also this: http://www.marksdailyapple.com/forum/thread79260.html
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    Hey sorry for not keeping this updated; So the...

    Hey sorry for not keeping this updated;

    So the ex and I had arranged (bought tickets etc) to go to Costa Rica over New Year's with three of our mutual friends the week before she dumped me. Well I...
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    Update - Tore my right leg's ACL three days after...

    Update - Tore my right leg's ACL three days after that last post. I'm 14 weeks out of surgery now. My athletic capacity (agility) is greatly reduced (to a 5 year olds?). Been doing pull ups, push...
  20. Yeah I find this to be true as well. The women I...

    Yeah I find this to be true as well. The women I know who eat paleo don't have hormonal issues -- but they all crossfit. The ones that I do see struggle with their weight while trying Paleo aren't...
  21. Thread: Soaps!

    by TheFastCat
    Replies
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    3,166

    I'm sorry I can't - email them and ask; I just...

    I'm sorry I can't - email them and ask; I just ordered ten bars for myself and friends I'll post you a review after they arrive.

    $5 a bar seems like a good deal for a good cause! I know my friend...
  22. Thread: Soaps!

    by TheFastCat
    Replies
    67
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    3,166

    my friend owns and operates this company: ...

    my friend owns and operates this company:

    Hippo Soap — Artisan soap, locally made to help change the world
  23. I wish I didn't just wikipedia that :((( that...

    I wish I didn't just wikipedia that :(((

    that is so terrible. :((
  24. Wouldn't hurt for you to do a quick google search...

    Wouldn't hurt for you to do a quick google search before asserting.





    I think it is so unfortunate that you revere someone for being a former heroin addict; much more that you apparently...
  25. not in my book; though George zimmerman might...

    not in my book; though George zimmerman might make a good mentor for inner city kids and aaron hernandez could be an effective baby sitter -- I don't give them the chance. They've lost that chance...
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