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Old 04-25-2011, 12:22 PM   #1
Shane Atkinson
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Getting Stronger, Running Faster

Some may know me on here already from my previous Journal, but I will throw a brief background your way and you will understand the new Journal.

One of my many goals I set for myself when I picked up running while my shoulder was healing was to be able to run a Marathon while maintaining or improving on my CFT. This however has not happened.

Currently my CFT is an 810. In April 2010 at the beginning of my deployment to Afghanistan my CFT was a 955 with a body weight of 185. My goal that past year was to smash past a score of 1000. However with a nagging shoulder injury I lost sight of that goal and improved my running. The goal became; finish a Half Marathon. [Check (1:58:55)]. Now I am looking onward to that Full Marathon, but I still want to improve my CFT.

Why did I lay out the above paragraphs? Basically to remind myself of where I was, where I am going, and now for the how will I get there? I will once again go back to the tried and proven program of Mark Rippetoe's Starting Strength. With the book, the wiki, and previous knowledge of the program I believe I can get my CFT back to where it was prior to the injury, while maintaining decent mileage on the roads/trails.

Today begins Day 1 of that journey. I will follow this program until the end of July when I begin my move to Germany. I will allow that week of moving to Germany to be my reset week. If my CFT is close to where I want it prior to pushing on with a 5,3,1 CrossFit WOD style workout I will do just that. If it is still lower than the goal I have in mind, I will just keep lifting and drinking milk.

Quick look at this past CFT (810):

Back Squat: 305
Press: 160
Dead: 345

Now I know some may say CFE, I have followed this some on my own and love the programming. I will continue to incorporate the WODs for my runs.
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Last edited by Shane Atkinson : 04-25-2011 at 12:34 PM.
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Old 04-25-2011, 01:37 PM   #2
Nik Nichols
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Re: Getting Stronger, Running Faster

Good to see you back on Shane. How is the shoulder?
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Old 04-25-2011, 01:43 PM   #3
Shane Atkinson
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Re: Getting Stronger, Running Faster

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Originally Posted by Nik Nichols View Post
Good to see you back on Shane. How is the shoulder?
Shoulder seems to be 95%. Still working on getting the pushups back on par, but have made some great progress. Adding them to my WOD W/U was key.

I missed you guys.
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Old 04-25-2011, 01:44 PM   #4
Nik Nichols
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Re: Getting Stronger, Running Faster

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Originally Posted by Shane Atkinson View Post
Shoulder seems to be 95%. Still working on getting the pushups back on par, but have made some great progress. Adding them to my WOD W/U was key.

I missed you guys.
We are still here my man. Have you seen K stars mobility videos? They are great and worth looking into. I'll link it if you haven't heard of it.
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Old 04-25-2011, 01:46 PM   #5
Shane Atkinson
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Re: Getting Stronger, Running Faster

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Originally Posted by Nik Nichols View Post
We are still here my man. Have you seen K stars mobility videos? They are great and worth looking into.
I have been following them a lot here lately. I have also invested into a Trigger Point Therapy System. That and the tools in the kit teamed with MobilityWOD are a life saver.

Also been doing some Gymnastics WOD mixed in for cool downs.
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Old 04-25-2011, 01:49 PM   #6
Nik Nichols
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Re: Getting Stronger, Running Faster

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Originally Posted by Shane Atkinson View Post
I have been following them a lot here lately. I have also invested into a Trigger Point Therapy System. That and the tools in the kit teamed with MobilityWOD are a life saver.

Also been doing some Gymnastics WOD mixed in for cool downs.
Well there you go, just watch that shoulder and stay flexable.
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Old 04-25-2011, 01:56 PM   #7
Shane Atkinson
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Re: Getting Stronger, Running Faster

AM:
6.25 Mile Run @ 10 min mile. Total Time; 1:02:25

PM:
Workout A:

Squat: 3x5 @ 270
Bench: 3x5 @ 180
Dead: 1x5 @ 305

Morning run was done with the Soldiers goal was a 9 min mile or faster but some could not make it past the first mile. Some of these guys just don't get it.
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Old 04-26-2011, 03:48 PM   #8
Travis Loest
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Re: Getting Stronger, Running Faster

good luck with the CFT, SS has a lot of great things to offer, I've not heard anyone that followed it (really followed it) not have results that they liked. It will be interesting to see how your running is affected.
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Old 04-26-2011, 05:42 PM   #9
Robert Foley
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Re: Getting Stronger, Running Faster

Good to see you're new log! Best of luck on hitting your goals! So you're gonna to the GOMAD too?
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Old 04-26-2011, 06:54 PM   #10
Shane Atkinson
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Re: Getting Stronger, Running Faster

Quote:
Originally Posted by Travis Loest View Post
good luck with the CFT, SS has a lot of great things to offer, I've not heard anyone that followed it (really followed it) not have results that they liked. It will be interesting to see how your running is affected.
Thanks Travis. Last time I teamed the two my running suffered due to soreness. I think I have it under control this time. With Mobility WOD, SMR, and Trigger Point Therapy, I feel I can get ahead of it. Thanks for swinging by.

Quote:
Originally Posted by Robert Foley View Post
Good to see you're new log! Best of luck on hitting your goals! So you're gonna to the GOMAD too?
Hey Rob, Thanks for the wishing of luck. As for GOMAD, I will try. It will be easier and cheaper when I get to Ft Sill. I'll be living off the chow hall so I can just take cartons of milk at each meal.
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