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Leozinho

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  • Birthday 01/01/1972

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Finally read the FAQs

Finally read the FAQs (3/11)

  1. I'm thinking of picking up a Canik TP9SFX since they are so cheap and look like fun, and then going down the modification road. Mods might include tungsten guide rod, tungsten in backstrap, brass mag basepads, etc. Is is really established that they heavier weight is a positive? The effects on recoil are real and there's the 'satisfaction' of fast splits, but another axiom is splits don't matter as much as transitions, etc. When is it too heavy? (Mods, wasn't exactly sure where to post this. Move as appropriate.)
  2. Thanks everyone. For those Apex barrel recommendations- Semi-Drop fit, or g.unsmith fit?
  3. I have a M&P Pro in 9mm that I purchased new sometime around 2009-2010, just about the time folks were discovering some were wildly inaccurate. IIRC mine wasn’t horrible, but not great. Folks were sending them back to S&W but not reporting much improvement. Apex and others were going to provide an aftermarket fix but not sure if that game to fruition. Seems like it didn’t. I jumped on the CZ bandwagon early and put it aside. I may get it back out and see how accurate it is. Did S&W ever come up with a remedy? Do they warranty it? If so, how inaccurate does it have to be before they will fix it? (it’s a 10 year old gun, I wouldn’t be mad if S&W says I waited too long) Is there an aftermarket barrel that fixes the problem? thanks.
  4. Apologies if this has been covered - i can pick up a P09 pretty cheap. I want to keep it basic and budget. With a just a $88 CGW hammer and a competition spring set and basic polishing, what type of trigger pull weights can I expect in DA and SA? I don’t want to go for the full CGW kit, at least at first. Thanks.
  5. Yes, I meant NOT reliable. Thanks for catching that. I'll change it in original post. I appreciate the responses. Here's the link to Sisson's recent post about advanced bloodwork tests. http://www.marksdailyapple.com/how-to-interpret-advanced-cholesterol-test-results/#axzz1l8dSiooC Here's an excerpt: How to Interpret Advanced Cholesterol Test Results After last week’s post on interpreting traditional lipid tests, I promised a follow-up post on interpreting the advanced VAP and NMR Lipoprofile tests that provide measurements of particle size and all the various sub-fractions of HDL and LDL particles. I even hinted that it might be worth bypassing the traditional test entirely and going straight to the advanced stuff if you were going to get your cholesterol measured anyway, because of the greater accuracy and more detailed picture of your lipids the VAP and NMR tests provide. Well, I’m going to have to reevaluate my stance on the matter and rethink that original suggestion. Recent evidence shows and commentary from researchers concludes that the various advanced lipoprotein particle classification tests can produce wildly disparate results on the same samples to the point of rendering them unreliable (sound familiar?), especially if we’re going to be evaluating our health based on the results. A 2009 systematic review found that the available LDL subfraction literature ”does not provide adequate data about comparability in terms of test performance to choose one or another method to serve as a standard nor are data on comparability in terms of predicting CVD outcomes.” In short, it could – and probably does – have diagnostic value, but there are no real standards for measurement or analysis that would allow us to use the information. Yet. (Post continues at the above link.)
  6. I'm asked if you were talking to me, since I never said to eat grains or follow the AHA diet. I'm questioning whether you can let your cholesterol numbers go through the roof without concern because you are on the paleo diet. Conventional wisdom may be wrong, but there's a lot of ground in between Sisson and conventional wisdom on this issue. The correct way could be somewhere in the middle.
  7. I haven't read Mark's stuff talking about statin drugs, so I can't explain the research that he's got or the arguments that he makes... After some ... negative ... experiences at a couple of doctors dealing with the subject, however, and subsequent deep research on the subject of my own, I won't be taking a statin - and certainly not based on the extremely primitive bloodwork numbers that most docs want to base their prescription on. Keep your inflammation levels low (ie, eat grass fed, if you can, and take some good fish oil), keep your carb intake low (kinda hard to get AGEs if you don't have a surplus of glucose in the system), get some exercise in, and, unless you have some severely bad genetics, you shouldn't be in any danger of atherosclerosis (or the other constituent parts of metabolic syndrome). (of course, I'm not offering anyone medical advice, and I'm not a doctor... research on your own... just telling you what I found ). I would think any change in behavior/diet would be better than just taking some drugs. It also wouldn't surprise me one bit if some doctors out there are just pushers for the drugs. First, you have to keep in mind that, from my understanding, Sisson is even less of a "lean meats" guy than some of the other Paleo experts and has no problem with saturated fats. He says that's what people have the most trouble "buying into" when considering a Paleo diet. And I don't doubt some doctors prefer to prescribe a drug rather than trust someone will make a lifestyle change, or even prefer to push a drug for unethical reasons. But my comment isn't about statins per se, but rather the idea that Mark Sisson (or another paleo blogger) has discovered the secret to heart health, a secret that has eluded cardiologists (those would be the ones who'd be prescribing statins or telling you to go on the American Heart Association-approved diet, or follow some other conventional heart-health wisdom). (I don't know Sisson's views on statins either, so "doctors prescribing statins" was my stand in for doctors following conventional heart health wisdon.) For a while Sisson was promoting the more advanced bloodwork tests that measure sizes of platelets, and seemed to downplay the risk of higher LDL numbers. Recently he wrote that now it appears those advanced test are not accurate enough to use. Maybe I'm getting this wrong, but basically he said (or used to say) don't worry about your LDL number if the advanced tests show your particle sizes to be large and fluffy. Now he says those advance tests are NOT reliable. What else will we be wrong about? (edited to add NOT reliable.) Maybe time will prove that Sisson is right (after all, it took a long time for people to realize that fat doesn't make you fat), but the cost of being wrong could be high. This is all from memory, so I may have gotten the details of Sisson's views wrong.
  8. Someone mentioned Paleo being an unsustainable fad diet. I agree you could call it a fad because it has caught on very quickly, but I don't agree that it's unsustainable. I found it fairly easy to sustain, especially if you invoke the 90% compliance rule. I would imagine it's much easier than a calorie restrictive diet that often leaves you hungry. Another note – Lots of mention of Mark's Daily Apple or DA. Just so people know, that's Mark Sisson, and his book is The Primal Blueprint. It's a very accessible approach to a "caveman" way of eating and training. (I'm not completely onboard with his take on cholesterol and heart disease. Seems like a leap of faith to think that Mark Sisson has it all figured out and the thousands of cardiologists that prescribe statins are all deluded. Possible, but not convinced yet.)
  9. Congrats on GM and the improvement on your neck! I had a herniated C4/C5 last summer, complete with numbness in arm and loss of strength due to the pinched nerve. It healed without surgery.
  10. Do you have a source for this? The part of throwing people out of his inner circle is well documented. Mark Rippetoe (wrote the book on weight lifting technique), Dan John (wrote a lot of books on strength training), Mark Twight(wrote some books on climbing), Robb Wolf (wrote the book on Paleo), Gregg Everett (wrote a book on Oly lifting)... All left CF on less than cordial terms. There are more. It's been said that there's no one at CF HQ left that has any S&C experience outside of CF, but I'm not going to bother to try to find a source for that. Regarding being overweight and prone to drunken ramblings: http://media.crossfit.com/cf-video/GG_AtChalkboard_Threshold_JournalPreview.wmv
  11. You can't pin all Crossfit shoulder injuries on improper kipping, but even if you could, the fact that it is easier perform the kipping pullup improperly than a deadhang pullup would support my statement that kipping pullups greatly increase the chance for shoulder injury. I agree there was a problem with the programming. I'm 37 and have been lifting off and on for 22 years. I stopped doing CF when I was getting ready to go to Afghanistan. I didn't/don't need the same workout as a soccer mom, or a high school football player, although Glassman contends I do. My newbie strength gains are far, far behind me. For me to get stronger I need to lift at near my maxes, and this also requires periodization. If trained lifters made big increases in absolute strength with the WOD, you wouldn't have affiliates tinkering with it: MaxEffortBlack Box, CF Strength Bias, Gant Hybrid, Rip's push toward emphasizing the CF Total, CF Football, seminars from Tate and Simmons, etc. Nor would you see so many CFers recommending weak CFers to drop the WOD and instead doing a couple of months of Starting Strength. And that's probably why none of the CF games competitors use the WOD. (Even Glassman says he'll take a 900 lb squat and turn it into a 750 lb squat. He also says he'll take a 200lb deadlift and turn it into a 500-750lb deadlift. I know I shouldn't have gone there. )
  12. Do you have any data to support this claim? I find it to be the exact opposite in myself and my clients. Again I'd like to see the data, also with information about your fueling and recovery. I saw a very strong link between my number of kipping pullups vs. number of deadhangs. With doing strictly kipping pullups for the last 6 months, I've increased my deadhang numbers from 9 to 21, and can do a weighted pull-up with more than 2/3rds bodyweight. This data would seem to fly directly in contrast with your claim? 5x5 weighted pullups definitely are a great supplemental exercise for a strength routine. Controlled dead hang pullup vs flailing around a pullup bar. Which one do you think would greatly increase the chances of a shoulder injury? No data, but Glassman doesn't trust scientific studies nor does he release any data, either . Rob of Mtnathlete does talk about it. I think Even-esh doesn't allow kipping pullups. I don't want to argue it (there are enough people arguing it all over the internet already), but there's plenty of anecdotal evidence that Crossfitters suffer a lot of injuries. High rep O-lifts for time while already fatigued, flailing around a pullup bar...you shouldn't be suprised there a lot of injuries. Also, I'm not a hater. I started the first Crossfit thread here and gushed so much about it that someone question whether I was spamming the board. http://www.brianenos.com/forums/index.php?...amp;hl=crossfit To sum up my experience with Crossfit: It got me better at doing Crossfit, especially the metcon stuff. I had already lifted off and on for years, and I didn't gain any absolute strength. If your sport isn't Crossfit (and none of mine are), then something more sport specific and tailored to the needs of your activity is better. If all you want is some generic GPP, Crossfit is very good. Just be smart and avoid injuries.
  13. FWIW, I did the Crossfit kipping pullups in the past but do strict deadhang pullups now. I think the kipping greatly increases the chance of shoulder injury. Also, I got better at kipping pullups, but didn't see strong correlation to increasing my dead hang pullups. Now I do weighted 3 x 5 dead hang pullups. I'm trying to increase my pullup strength the same way as I would increase my deadlifts: loaded the exercise till your at your 5 rep max, do three sets, increase the weight when you can, i.e. Starting Strength style.
  14. I can't do 150 in a row without stopping for quick rests. Not by a long shot. Judging by the comments on the Crossfit board, 20 minutes to complete 150 burpees seems to be pretty average. If you can only do five before having to rest a bit and it takes you 30 minutes to complete 150 reps, then so be it. Some of the Crossfit workouts can look daunting, but the difficulty can be scaled back by reducing the prescribed weight, or in some cases substituting one exercise for another, or by taking longer to finish.
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