Warm-up:
1 & 1/4 squat (high-bar; to 4x135, 2x3x185#)
hang power snatch (to 2x95)

2-2-1 hang power snatch (105,115 [f1],115)
5x5 floor press (145,4x155)
3-3-3-3-3-2-2-2 weighted pullups (5x60,3x75# DB)

standing broad jumps: about 8 attempts, best = 8'9.5" (~268 cm)

1 & 1/4 squats are a nice warm-up. Done as a front squat I can easily imagine how these would help clean recoveries. Unfortunately, today I had no speed or coordination for the O-lifts, so I did some slow lifts instead. Pullups were pretty easy, hardest part was keeping the DB between my feet.

I remember doing the standing broad jump way back in junior high. Got some funny looks in the gym. I will try them again when my legs are fresher. Distances for players from the February NFL combine:

CFT

CFWU x2

WOD 080530

"Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
3 attempts at each.

SS: 215, 125, 325

Total = 665
BW = 185

cooldown:
walking lunges across the b-ball court and back. still painful

An improvement all around from the last CFT. I'd really been itching to do this for awhile, so when it came up in crossfit I decided to go for it. I may have been able to do more on the squat but I'm not sure. I am pretty sure I could have done more on the deadlift, but I didn't expect to be able to do 325 anyway, so that was a pleasant surprise. On the whole, I'm fairly satisfied with everything except my squats.

Warm-up:
back squat (worked up to triples at 155)
overhead squat
good mornings

5x3 back squat (185,4x190)

Cooper test (treadmill, incline=1.5)
BL: 1.43 miles (VO2max = 40.15)

The Cooper test consists of running as far a possible in 12 minutes. It's a simple way to approximate your VO2max. For it to be accurate, you need to be running as fast as possible in the time allotted. I didn't quite do this, and stopped briefly twice when my heart rate broke 210 bpm (distance above is corrected for the stops). I hate running, but I committed to running a local 5k, so I'm trying to make sure I don't drop dead.

Incredible speed and power in this lightweight (160#) match (Edwards vs Berto), if you must, skip to the end for the insane finish:

Edwards vs. Berto
Uploaded by aurillia

ACL Reconstruction

Mark arrived at my door today to announce that he wanted to join the ACL surgery club and had therefor gone and torn his ACL during a rousing game of football (that's soccer to the ignorant Americans). So, in light of this I went to look for the review articles I had read on ACL reconstruction and found that since my surgery a complete review issue was released by Clinics in Sports Medicine. I've included the important articles from that first, as it's the most recent source. But I will start by pointing out that it is clear from my reading that surgeons have their preferred methods and sometimes the conclusions drawn form the data are, by and large, opinion applied to completely inconclusive results. While I did not read any outright contradictions of the data—there was considerable wiggle room used in interpretation.

I will summarize my reading of the articles here and then group the articles by topic and relevance. I haven't read all of these articles as I couldn't find my original list and I read a bunch of them on paper hand haven't confirmed which was which.

First, Bone-Patellar-Bone autograft reconstructions are the oldest and probably the best under most valid statistical measures of knee function recovery but have the highest rate of associated long term post-surgery (anterior) knee pain. This anterior knee pain can also slow recovery as the time to full knee mobility is highly correlated with recovery time and the extra pain associated with the BPB autograft increases this time. Further, all the recent reviews I read suggested that the current generation of alternative allo and auto grafts had statistically indistinguishable results from the BPB autograft, though at least two meta-analyses showed at least one measure that was statistical better for each of the primary auto-grafts (PBP and hamstring) and the allograft comparisons appear to be the same. The primary worry cited in the allograft comparisons is the small (order ~1:400,000 chance) that you will receive an infection from the allograft and in one report I found the median surgical infection rate for this category is 0.36% suggesting that this should probably not be a primary concern (Am J Infect Control 31 (2003)). The other concern is a very small rate of rejection due to improper treatment but the rates were similarly very low (~1:100,000 if I remember correctly). There is a major advantage to the allograft as it allows for faster transition into recovery (less additional trauma) and it can be harvested to maximize match between the grafts bio-physical characteristics and that of the native ACL. A recent class of surgeries appears to be destined to be the new gold standard: the double bundle reconstruction. This actually locates two separate graft attachment points on the femur and tibia. These dual bundle reconstructions appear to be capable of both better duplicating the natural ACLs construction and reducing rotational laxity—a problem with current grafts (but least with the BPB graft).

Below I am grouping and categorizing the reviews. I would remember that the graft comparison reviews (especially the conclusion/discussions) appear to be slightly biased towards the particular surgeons favorite technique.

Clinics in Sports Medicine Review Issue

• Clinical outcomes of allograft versus autograft in anterior cruciate ligament reconstruction
• Allograft safety in anterior cruciate ligament reconstruction
• Soft tissue allograft and double-bundle reconstruction
• Primary anterior cruciate ligament reconstruction using contralateral patellar tendon autograft
• Bone-patella tendon-bone autograft anterior cruciate ligament reconstruction
• Biology of autograft and allograft healing in anterior cruciate ligament reconstruction

Allo vs Auto Graft

• Allografts in the treatment of anterior cruciate ligament injuries
• Should allografts be used for routine anterior cruciate ligament reconstructions?
• Anterior cruciate ligament reconstruction: allograft versus autograft

Additional ACL Surgery Procedures

• Cryotherapy after ACL reconstruction: a meta-analysis
• Bracing after ACL reconstruction: a systematic review

ACL Graft Comparisions

(Orrin Sherman's review first)

• Anterior cruciate ligament reconstruction: which graft is best?
• A comparison of autogenous patellar tendon and hamstring tendon grafts for anterior cruciate ligament reconstruction
• Hamstring tendon autograft better than bone patellar-tendon bone autograft in ACL reconstruction: a cumulative meta-analysis and clinically relevant sensitivity analysis applied to a previously published analysis
• Anterior cruciate ligament reconstruction, hamstring versus bone-patella tendon-bone grafts: a systematic literature review of outcome from surgery
• ACL reconstruction: a meta-analysis of functional scores
• Reconstruction of the anterior cruciate ligament: meta-analysis of patellar tendon versus hamstring tendon autograft
• Hamstring tendon autograft better than bone patellar-tendon bone autograft in ACL reconstruction: a cumulative meta-analysis and clinically relevant sensitivity analysis applied to a previously published analysis

Structure, Double Strand and Partial Tear

• Partial rupture of the anterior cruciate ligament
• Review article: anatomic double bundle anterior cruciate ligament reconstruction
• Anterior cruciate ligament anatomy and function relating to anatomical reconstruction

One Nasty Complication of BPB Grafts

• Indirect patella fractures following ACL reconstruction: a review

Injury Fate and Recovery Rates

• Fate of the anterior cruciate ligament-injured knee
• Return to play after anterior cruciate ligament reconstruction
• A review of ski injuries resulting in combined injury to the anterior cruciate ligament and medial collateral ligaments

CFT

Came back to the CFT today, improvements all around compared to the last time we did it.

Crossfit Total, 3 max attempts each of:
shoulder press
back squat
deadlift

Here are our scores:

Rippetoe and Kilgores' standards can be found here and CrossFit North's Athletic Standards can be found here.

Crossfit Total Fitness Day

For total fitness, you find the max weight at which you can do the following: 1x1 back squat 1x1 overhead press 1x1 dead lift Score is calculated as the sum of the max weights at each exercise.

Standards are from Rippetoe & Kilgore.

Strength standards

Standards for the shoulder press, back squat, deadlift and bench press.
Rippetoe's standards for the Crossfit Total (CFT) here. Individual tables with separate tables for men and women here.

1 rep max can be approximated here, and a note on the terminology here.

Crossfit North's athetic standards here.

John Allstadt's pull-up standards:
Body Weight Pull-Ups:
15 = Decent
25 = Good
35 = Very Good
45 = Physical Bad Ass

Weighted Pull-Ups for 5 reps:
120% BW = Decent
145% BW = Good
170% BW = Very Good
200% BW = Physical Bad Ass

One arm Pull-Up:
1 = Good
5 = Very Good
10 = Physical Bad Ass