From Strongest To Fittest

[AJ Roberts]

AJ, you doing any running/sprinting or rowing? That will definitely help speed up your cardio real quick.

I don't have access to a rower on a regular basis but I've added in hill sprints and the elliptical. I also jog/walk my dogs 3-4 times a day.

[Paulo_Santos]

I don't have access to a rower on a regular basis but I've added in hill sprints and the elliptical. I also jog/walk my dogs 3-4 times a day.

Some of the hardest cardio Metcons that I've done were:

4x500 Meter Row (rest 5-7 minutes between rounds)

4x400 Meter Run (rest 2-3 mintes between rounds)

4x800 Meter Run (rest 4-6 mintes between rounds)

[BendtheBar]

Best of luck.

[AJ Roberts]

Some of the hardest cardio Metcons that I've done were:

4x500 Meter Row (rest 5-7 minutes between rounds)

4x400 Meter Run (rest 2-3 mintes between rounds)

4x800 Meter Run (rest 4-6 mintes between rounds)

Thanks I've jotted these down and will have to give them a shot when I can.

[Alex.V]

You have a goal bodyweight to be at (that you think will give you the best blend of power and endurance)?

[Jason198]

Just Think what he will be like, by Febuary 2013 for the open...people like him get there mind set, and its no stopping them...

[AJ Roberts]

You have a goal bodyweight to be at (that you think will give you the best blend of power and endurance)?

220 is what i'm shooting for

[AJ Roberts]

Today I decided to do some latic acid tolerance training with my dynamic squats.

Safety bar squats w/245 x 2 reps x 20 sets

Went on the minute every minute for 20 minutes.

Followed this up with a box squat hill sprint ladder.

1 Box Jump 1 Hill Sprint
2 Box Jump 2 Hill Sprint
3 Box Jump 3 Hill Sprint
4 Box Jump 4 Hill Sprint
5 Box Jump 5 Hill Sprint

[Bako Lifter]

Good stuff. I like the powerlifting lift blend you're using.

In traditional couplets, as one thing gets harder the other gets easier. You might wanna try

1 box jump, 5 sprints
2 box jump, 4 sprints
3 box jump, 3 sprints

I think it allows you to stay at a constant power output throughout the whole wod so you don't burn out all at once. Just something to think about...

[marcorock]

So, BOTH AJ Roberts and Sam Byrd are going CF?!?!?

That's a lot of beef for PL to loose...2 uber strong lifters1

AJ, best of luck with this next challenge! and...SD is a great place!

[Alex.V]

220 is what i'm shooting for

Awesome. If you decide to enter the games, I'm joining you.

[chris mason]

Alex, you absolutely should. I think you could do very well and the money is only going to increase with time.

[sfranklin]

Hey AJ and Chris,

I don't know either of you, but I'm a CrossFit affiliate owner and newbie to the conjugate method. I'm enamored of Louie's work, and I've recently begun following Kate Rawling's strength workouts (which I believe you, Chris, had a hand in).

I'm super excited to see someone of AJ's caliber go for the CrossFit Games gold. All I know is CrossFit. It's been exciting to start tinkering with ME and DE training at our box. I look forward to following your work and choices regarding workouts, as I know I will learn more about conjugate ideology.

Thanks for being so public about your endeavors, AJ. You are incredibly inspiring!!!

[AJ Roberts]

Good stuff. I like the powerlifting lift blend you're using.

In traditional couplets, as one thing gets harder the other gets easier. You might wanna try

1 box jump, 5 sprints
2 box jump, 4 sprints
3 box jump, 3 sprints

I think it allows you to stay at a constant power output throughout the whole wod so you don't burn out all at once. Just something to think about...

Yea I can see that for sure. I did first 3 couplets without rest then on the 4th began to slow, by the time I hit the 5th I was hurting

[AJ Roberts]

Hey AJ and Chris,

I don't know either of you, but I'm a CrossFit affiliate owner and newbie to the conjugate method. I'm enamored of Louie's work, and I've recently begun following Kate Rawling's strength workouts (which I believe you, Chris, had a hand in).

I'm super excited to see someone of AJ's caliber go for the CrossFit Games gold. All I know is CrossFit. It's been exciting to start tinkering with ME and DE training at our box. I look forward to following your work and choices regarding workouts, as I know I will learn more about conjugate ideology.

Thanks for being so public about your endeavors, AJ. You are incredibly inspiring!!!

Cool.

You should check out these also



>> Interview with Rudy Nielsen, owner of Outlaw CrossFit

Both give you a good idea how other Crossfitters are using the conjugate system with success.

[chris mason]

Hey AJ and Chris,

I don't know either of you, but I'm a CrossFit affiliate owner and newbie to the conjugate method. I'm enamored of Louie's work, and I've recently begun following Kate Rawling's strength workouts (which I believe you, Chris, had a hand in).

I'm super excited to see someone of AJ's caliber go for the CrossFit Games gold. All I know is CrossFit. It's been exciting to start tinkering with ME and DE training at our box. I look forward to following your work and choices regarding workouts, as I know I will learn more about conjugate ideology.

Thanks for being so public about your endeavors, AJ. You are incredibly inspiring!!!

That's awesome, thank you! Feel free to email me at chris@atlargenutrition.com if you ever have any questions.

And yes, Kate and I have conversed many a time. A great gal who really knows her stuff.

Finally, yes, AJ keeping this log is very, very cool. I truly appreciate it as I know many will find it interesting to follow.

[Ben Norris]

It is great to see AJ getting into Crossfit, and will be following your journey. In fact it is great to see some Westsiders getting into Crossfit, like many in the Crossfit community I have great respect for Westside barbell and will be doing it for 2 years to get my strength numbers up to par. (Not to your levels, thats for sure!!!) Its fantastic that people like Chris help us out and respect what we do.

AJ my 2 cents. You should do alot of Rowing to loose weight and to increase your work capacity quickly as this is highly effective and is not as stressful on your joints at 300 pounds as running is.

Keep up the technique work and slowly add new things in. Best of luck!

PS: Go onto the outlaw way for some great training ideas.

[vdizenzo]

Don't you have abs now or something?

Back to some faint outlines. After my raw meet this weekend I want to drop somewhere between 10-15 lbs, maybe we can start talking abs then. As a result of your new endeavor I am motivated to add a lot more conditioning to my program.

[Raw Power]

What all do your shakes consist of?

Thanks AJ

James G

[AJ Roberts]

Wasn't able to make it to the gym till late and didn't have much time so decided to try my hand at the WOD Grace.

Clean & Press 135lbs x30 reps @ 4:07

Warming up my wrists were killing me and I contemplated just doing something different today but decided to push through. I think they are still all jacked up from last Wednesday although they seemed to loosen up a bit the further I got into it.

I hit 10 reps and then took a short break and proceeded to do sets of 5 then rest. It's funny how weak you become when you don't have any lungs.

Considering Dan Bailey's holds the record for this at like 1:02 I'd say I've got my work cut out but as with anything you have to start somewhere.

After this I finished up with abs.

Leg Raises on Dip Bars - 4x10

[chris mason]

That one IS nasty, no? I have done it a couple of times and was horribly gassed!

[vdizenzo]

This stuff is too easy. Here was yesterday's wod for me:

Bench, bar 5x20
Barbell ext, bar 3x20
OHP, bar 3x20
Bent over rows, 3x20

By my very accurate internal clock, I did all of this work in 29 minutes 13 seconds. Beat that $hit!

[snoboredca]

I was pissed off at how pathetically out of shape I am. It will come in time just have to do the work.

Don't sweat it too much, everyone starts somewhere. Imagine being like me, no endurance, no skills, and weak! If you want to feel good about yourself, ask them to schedule a CFT day. They'll know what it means.

[JohnnyRingo]

AJ,

The more articles I read, and see pics of you I wonder. How tall are you?

[ncsuLuke]

You will get that endurance up in no time. I went from pathetically out of shape and weak from not lifting for around a year to doing grace in 2:XX in just a few months of just doing crossfit. At your strength I can't imagine what your wod times will be in a couple months.