The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #901
    TJW jed's Avatar
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    YOu do some gross chit in here dude. Tell me - I know Xfit does a bit of running. Do you think the non-running type of chit like all the AMRAP HIIT type of stuff gets you in shape for running? AKA if I want to be able to run good times with running minimally but doing other chit like HIIT, would it help increase your times? I know it helps increase cardio capacity but I'm talking 1.5+ mile runs.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
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  2. #902
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    were those handstand holds against a wall or just straight up?

    Jed, metcons will increase your cardio capacity. Depending on how well you want to run, you can develop this capacity and through a bit of adaptation over easy runs move to a decent pace relatively quickly. Both lungs and efficient and comfortable movement patterns matter for decent running.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  3. #903
    TJW jed's Avatar
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    Quote Originally Posted by ljosaitis View Post
    were those handstand holds against a wall or just straight up?

    Jed, metcons will increase your cardio capacity. Depending on how well you want to run, you can develop this capacity and through a bit of adaptation over easy runs move to a decent pace relatively quickly. Both lungs and efficient and comfortable movement patterns matter for decent running.
    Thanks mate. I know I'll have to run enough to nail down form and keep joints used to impact. Just thinking of ways to increase capacity without making my legs repeat the same f***ing movement 10 million times. I am prepping for police academy where I'll be running 15-25 miles per week and I'm a natural explosive runner, not distance. So just thinking of diff ways to save my legs until the time is necessary.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  4. #904
    Paul killxswitch's Avatar
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    Quote Originally Posted by jed View Post
    YOu do some gross chit in here dude. Tell me - I know Xfit does a bit of running. Do you think the non-running type of chit like all the AMRAP HIIT type of stuff gets you in shape for running? AKA if I want to be able to run good times with running minimally but doing other chit like HIIT, would it help increase your times? I know it helps increase cardio capacity but I'm talking 1.5+ mile runs.
    jed, ljosaitis already gave you a good answer so I'll just give you my anecdotal experience. I started CF in April last year at 240 lbs. By fall I was down to 215 and, with just CF, I was able to run two 5Ks in about a month. Those were my first two races ever, I used to hate running. My 2nd I completed in something like 27 minutes, which was a significant improvement over the first. I could probably do better if I trained longer runs occasionally but I was happy with my performance. Dropping fat and increasing overall lung capacity definitely made a difference.

  5. #905
    Paul killxswitch's Avatar
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    Quote Originally Posted by ljosaitis View Post
    were those handstand holds against a wall or just straight up?
    Against a wall. I don't have the balance for walking on my hands yet.

    Today:

    BP 1RM
    worked up to 195. I hate my bench press. It's so bad. But I don't really work at it so I guess I shouldn't be surprised.

    WOD
    25 box jumps 24"
    8 front squats from floor (155lbs)
    25 hand-release push ups
    8 front squats
    25 hollow rocks
    8 front squats

    Rx weight was 185 but I tried a few reps and it was just too heavy to do 8 in a row 3 times. I would've had to break it up which would've meant power cleaning it a lot more. Finished in 9:08.

  6. #906
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    jed, ljosaitis already gave you a good answer so I'll just give you my anecdotal experience. I started CF in April last year at 240 lbs. By fall I was down to 215 and, with just CF, I was able to run two 5Ks in about a month. Those were my first two races ever, I used to hate running. My 2nd I completed in something like 27 minutes, which was a significant improvement over the first. I could probably do better if I trained longer runs occasionally but I was happy with my performance. Dropping fat and increasing overall lung capacity definitely made a difference.
    Pretty much the same for me. I was around 215-220 probably an my weight didn't change much prior to my first race but I didn't train for the race at all. Just crossfit WODs. I was shooting for 30 minutes and got a 29:37. Over the next year with minimal running outside of crossfit (and never more than 1.5-2 miles the few times that I did run), I got down to a 27:04 a couple races down the line.

    I did an Easy 5k program (most of it, until it got arctic cold here) that lasts 6-7 weeks with 3 runs per week back in the fall. It has alternating run/walk intervals built into every run based on your current time and desired time, plus 400m intervals that increase in number reach week, and it worked well. I never did a true test on a 5K but I did run one with a 1 minute walk for every 4 minutes of running and fnished in a little over 28 minutes. Shave off that 4-5 minutes of walking and I would have PR'd bigtime. There's an app that handles it all, called Easy 5K with Jeff Galloway you (Jed) could check out if it interests you. I was pretty skeptical about the walking intervals but I'll be damned if it wasn't incredibly helpful.
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  7. #907
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Against a wall. I don't have the balance for walking on my hands yet.
    I never saw anyone at my gym that could anyway..LOL
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  8. #908
    Paul killxswitch's Avatar
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    Thruster Friday.

    3 thrusters every 30 seconds, for 10 minutes. Started with 115, had to miss a minute while stripping off 10s. So I did 5 minutes at 115 and 4 minutes at 95. Very mentally taxing to rest for like 10 seconds and go back into a set again.

    Then worked on strict pull-ups and ring dips, alternated 7 sets of 3 each.

  9. #909
    Paul killxswitch's Avatar
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    750m row to warm up

    tabata:
    20 seconds 24" box jumps/10 seconds rest
    20 seconds toes-to-bar/10 seconds rest
    for 8 minutes

    WOD: Every minute on the minute, 15 minutes
    1 Power clean
    2 front squats
    1 jerk

    First 5 were at 125 lbs, next 6 were at 145 lbs, final 4 at 165 lbs.

    Bench press tonight.

  10. #910
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Thruster Friday.

    3 thrusters every 30 seconds, for 10 minutes. Started with 115, had to miss a minute while stripping off 10s. So I did 5 minutes at 115 and 4 minutes at 95. Very mentally taxing to rest for like 10 seconds and go back into a set again.

    Then worked on strict pull-ups and ring dips, alternated 7 sets of 3 each.
    The worst WOD I ever had was EMOM 115lb Thruster x 4 then double unders to finish the minute. I think it was maybe a 10-15min clock. It was absolutely brutal. I got 50 du's the first minute, then it all went to hell. I missed a couple minutes and only managed to get 20 du's in the minutes where I actually got to them. Thrusters just take so much out of you so fast.
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  11. #911
    Paul killxswitch's Avatar
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    Yeah they suck, especially if you are constantly doing them.

    After an excessive warm-up,

    Worked up to an 8 rep OH squat max of 115. Maybe could've done more but finding an 8 rep max is difficult.

    WOD

    9:30 AMRAP
    10 pull-ups
    20 push press (95 lbs)
    20 KB swings (50 lb KB)

    2 rounds + 2 pull-ups. I scaled a lot, wish I hadn't in retrospect.

  12. #912
    Paul killxswitch's Avatar
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    Did the 14.1 Open WOD today, which is

    10 min. AMRAP
    30 double unders
    15 power snatch (75 lbs)

    I got stubborn and tried the DUs, so I only got 73 total. I did make a lot of DU progress.

  13. #913
    mrelwooddowd Patz's Avatar
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    Man I might have been the worst OHS'er in history. I think 135 or 145 was my 1RM. It was brutal.

    Good job on going with Double Unders. You gotta Rx the open wods no matter what. I pulled a few real stinkers doing the 2011 open just to Rx it. I remember one open was 165 clean and jerk amrap for 5 or 10 minutes. I think I only got 9 reps..lol. I could destroy that now, even having not done many actual crossfit type workouts over the past year.
    Last edited by Patz; 02-28-2014 at 12:19 PM.
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  14. #914
    mrelwooddowd Patz's Avatar
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    what the heck..that's the same open wod they've used like two other times. can they not come up with something new?
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  15. #915
    Paul killxswitch's Avatar
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    Yeah I can see wanting to compare scores from back then, but it is kinda lame. I wonder if they're all going to be repeats.

  16. #916
    Paul killxswitch's Avatar
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    Did some strongman training. Death by Atlas Stones, 2RM axle thrusters (got to 165, failed on 175), and plate pinch farmer walks. Every dropped plate meant 10 burpees. I had to do 50 burpees, lol.

  17. #917
    Paul killxswitch's Avatar
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    1000m row this morning.

    Then

    3 rounds of
    205 lb. axle bar DL
    50 lb. slam balls
    ring rows
    KB front squats (36kg each)
    Dumbell Thrusters (45 lbs)

    Total of 157 reps. Slam balls were the worst.

  18. #918
    mrelwooddowd Patz's Avatar
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    Nice job. Any time you have stone, axle, and farmer in your workouts you know you've sweated out just a bit more wussiness.
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  19. #919
    Paul killxswitch's Avatar
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    Too true Pat.

    I got a couple workouts in earlier in the week, nothing super noteworthy. Though I did make some progress on double-unders, finally. I am close to stringing them together.

    Today, more strongman.

    3 station team Grace (which is 30 reps ground-to-overhead)

    4 man team so for each movement the goal was 120 reps in 10 minutes.

    77 lb. keg
    125 lb. axle bar
    35 lb. dumbbells

    While one person did reps, two others would do some sort of static hold, and the last would rest.

    Hard to type it all out but it was fun and hard work. The keg was super unstable but fun to clean and press/jerk/awkwardly push overhead.

  20. #920
    mrelwooddowd Patz's Avatar
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    Sounds interesting. You keeping up with the open results?
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  21. #921
    Paul killxswitch's Avatar
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    Not yet. I am not personally participating since I can't really do a lot of the movements. I assume the usual suspects are at the top right now.

  22. #922
    Paul killxswitch's Avatar
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    Worked up to a max of 44" on box jumps. Around 38" this started to get scary. I'm glad we ran out of time.

    WOD
    400 Meter Run
    21 Box Jump Overs (24")
    21 Thrusters (45)
    400 Meter Run
    15 Box Jump Overs
    15 Thrusters
    400 Meter Run
    9 Box Jump Overs
    9 Thrusters
    400 Meter Run
    This was my first time running since fall 2013. Felt good to get outside, it was over 50 degrees! Of course tomorrow the high is only like 36 and it might snow again.

  23. #923
    Paul killxswitch's Avatar
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    5 sets of 15 supermans and 15 sit-ups w/25lb plate

    WOD
    Complete as many rounds as possible in 7 minutes of:
    5 sub-1:30/500-m pace pulls on C2 rower
    315-lb. deadlifts, 3 reps

    Completed 5 rounds. I did scale the row pace down to 1:35. I thought for sure my hands were going to tear on the deadlifts.

  24. #924
    mrelwooddowd Patz's Avatar
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    Box jumps definitely get in your head once they're near your max. Plus doing it on stacked plates isn't real safe. I've seen a guy lose the top plate and land flat on his back. Not appealing..lol

    So was that working toward get 5 pulls total at or below 1:30 pace before moving to the next movement?
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  25. #925
    mrelwooddowd Patz's Avatar
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    A good way to practice max height box jumps is to stack to the height you want on two different boxes then lay a jump rope across them, but don't weigh the sides down or at least not with more than a 5lb plate. Then you try to clear the rope, so if you don't get over it the rope just comes off the boxes and you land safely. My max was 38" and the first time I tried with the jump rope I got 45 with ease.
    Last edited by Patz; 03-14-2014 at 05:51 AM.
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