Best DCF Picture of 2007: Rick and Josh mid thruster, June 29, 2007.

Workout- Let’s start the year with a bang

For time:

One Round of HELEN

400m Run

21 KB Swings (M 24kg/W 16kg)

12 Pull-ups

Put 2008lbs. over your head from the floor using any exercise/load/rep scheme you want, e.g. Clean & Jerk 100lbs. X 20 reps + 10lbs one-arm DB snatch (yes, the extra 8lbs. must be accounted for – this is 2008 after all, not 2000!)

One Round of CHRISTINE

500m Row

12 Deadlifts (BW)

21 Box Jumps

Post time and schemes.



Free Weight Training Gets Workers With Rotator Cuff Injuries Back On The Job

“Resistance training, some of it job-specific, was successful in getting 90 percent of workers with severe rotator cuff injuries back to work, the majority (75 percent) at their previous job, after traditional physical therapy had failed to do so. Furthermore, all but one of the 42 employees in the study (98 percent) reported satisfaction with the resistance-training program and its outcome. . .”

“. . . All 42 of the employees had been through surgery to repair their torn muscles or ligaments. All had already gone through weeks of traditional rehabilitation and physical therapy. Even so, none had been judged capable of going back to work and thus were eligible for disability and workmen’s compensation settlements.”

“Ninety-six percent of patients met or exceeded the physical function levels of their previous job, and 90 percent went back to work, most at their previous job. . . “

I can’t say that I am surprised, but it is nice to see a study with some numbers. What I wish everyone understood is that an injury (work related OR FITNESS related) will not get ‘better’ if you just ignore it or quit using it altogether – i.e. it won’t get ‘better’ than it was prior to injury, and you’ll be lucky if it gets almost as good as it was. You have to let it heal, establish functionality, then make it stronger so that it won’t happen again.

If you have an injured shoulder, exercise the other one until you can re-establish function. Have an injured knee, exercise the other one and work on upper body stuff. Stopping all training is probably the worst thing you can do. -jj

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  • sakura

    quick question-how much is luca’s class? i remember the grappling class was more than a regular session. thanks!!

  • Craig

    I thought I said “NO GIRLS!!”

    Ok, well, this is different. Great use of the GIRLS, Luca.

    Nice wod.

    By the way, when I say “Girls” I mean Girls benchmarks. No offense to DCF’s Girls.

    And, by the way: new CFT is 915! 1000 here I come. Need 85 more. I think its going to be something like DL 405, Squat 415, Press 185.

  • Luca Z.

    Thanks for the picture Craig and congrats on your CFT, i know I know no GIRLS but I thought one third won’t count, eheheh

  • Matt Brennan

    Nice work Craig. You da man. BTW isn’t your deadlift supposed to be heavier than your squat? 🙂

  • Craig

    I know! As Stav and I concluded, we have got to work on our hamstrings and low backs. DL should be heavier!

  • Brian

    Great study Luca.

    Congratulations to Craig. Louie Simmons (Westside Barbell Club) on the deadlifts. I was taught that someone on your level should start looking at reverse hypers.