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last posted May 21, 2015, 4:04 p.m.
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Started CrossFit recently and am loving it.


It has been over 15 years since I exercised consistently and that was always driven by coaches prescribing work outs for me.


I wrapped up the 101 sessions last week (4 required intro classes to onboard new people to CrossFit) and moved right into my first regular class last Friday morning.


I recently acquired the Supple Leopard book. It is a tremendous wealth of information for diagnosing and performing your own physical therapy. Already I have applied some of the things in this book and like magic knots, kinks, and other pains disappear.


I have been working out now for a little more than two months at CrossFit Hermitage.

It's been amazing to see and feel results so quickly and to be exercising in something that is not drudgery but is full of constant challenge and opportunities for growth.

Just in two months I have seen my belt go up an extra notch (almost two), clothes fit better, I have more energy, I feel strong, and I look forward to the next workout even though I know it is going to kill me.

Much like Paleo isn't so much a diet but a lifestyle, I find that CrossFit isn't so much an approach to fitness but rather a lifestyle.


I have had a few kinks in my armor, so to speak, cropping up as I challenged my body these past two months.

My shoulder having an impingement (not severe) and knees getting crunchy (no pain).

I take these things to be like warning lights going off on my car dashboard. So I went to a physiotherapist that some of my fellow crossfitters have seen. It's amazing what was found in the work up. I'll spare everyone details but suffice it to say, there are areas that need improvement that not only will help my shoulder and knees but also correct some other dysfunctions that will likely cause problems later.

He gave me a series of stretches to do each day that should help and am looking forward to seeing some progress.


About time for some new shoes. I have loved my CrossFit Nano 3.0 shoes from Reebok and so am looking forward to the 4.0 version.

Played around with the custom designer tool on the Reebok site last night and love this personalization ability.


Back to CrossFit for the first time this week since my shoulder surgery for what ended up being an old dislocated shoulder that tore a pretty good chunk from my labrum (from 2 o'clock to 6 o'clock, is how the doc termed it) requiring 4 anchors. Turns out the weakness in my shoulder from the torn labrum was causing my rotator cuff to take up the slack and a bone spur had developed that was working its way to tearing my rotator cuff. Thankfully, we caught it in time.

That was back on December 1st.

Man, I am out of shape.

But glad to be back at it, even if a lot of my lifts are still modified–zero overhead stuff.


Excited about hitting two new PRs this week after only being back at working out after being off for 3-4 months due to shoulder surgery.

On Monday, I pulled 505 pounds for a new deadlift 1 rep max.

Last night, I cleaned 275 pounds for a new 1 rep max.

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