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. #876
    mrelwooddowd Patz's Avatar
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    Good lookin workout. Glad to see you back up and running.
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  2. #877
    Paul killxswitch's Avatar
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    10 minutes of double-under practice

    10 minute AMRAP of

    5 overhead (could be press, push press, or jerk)
    10 deadlifts
    15 box jumps, 24" box

    Completed 182 total reps, or 6 rounds + 2 OHPP. Used 95 instead of the Rx'd 115. Probably could've done 115 ok but wanted to focus on speed and building some stamina back up.

  3. #878
    mrelwooddowd Patz's Avatar
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    Good stuff.

    How's the double Unders going?
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  4. #879
    Paul killxswitch's Avatar
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    DUs are ok. I can string quite a few together if I single jump in between them. Doing them consecutively is hard, but I should be practicing them more. If I just committed to getting them I am confident I would.

    Squats: did sets of 3, worked up to 205x3. I am not worried about going heavy anytime soon on squats, my hamstring feels pretty stiff and gets sore easily.

    WOD - 6 rounds of

    8 strict press @ 75lbs.
    8 30" box jumps
    12 KB swings @ 24kg.

    Best time was 1:09, worst was 1:52. Really fell apart on strict press on round 6.

  5. #880
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    those 30" box jumps ok on the leg?
    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.

  6. #881
    mrelwooddowd Patz's Avatar
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    did you tear your hamstring or something?
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  7. #882
    Paul killxswitch's Avatar
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    Quote Originally Posted by ljosaitis View Post
    those 30" box jumps ok on the leg?
    Yeah I think so. I did not push hard on them, don't want to set myself back again.

    Quote Originally Posted by Patz View Post
    did you tear your hamstring or something?
    I didn't have a doctor look at it so my best guess is a strain. Which I guess is technically a small tear. It happened doing tabata air squats, of all things. Not a good injury story at all.

    WOD today was Open 13.3
    12 Minute "AMRAP" (Lol)
    150 Wall Balls (20 lb)
    90 Double Unders
    30 Muscle Ups

    I got through 141 of the wall balls. Squatting up and down quickly is what screwed up my hamstring so I did not kill myself on these. My quads are pretty tight right now so I think I probably overcompensated to make sure I didn't reinjure. Basically I guess I did Karen.

  8. #883
    Paul killxswitch's Avatar
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    I've figured out I just can't do wallballs for a while. I don't think I re-injured my leg but I was back to the kind of pain I had weeks ago. It faded quickly which is good, but I think I am going to have to find something else to do on wall balls, or on days when we do fast thrusters or air squats. Rebounding out of the hole repetitively is bad for me.

    Push Press:
    95x3
    115x3
    135x3
    145x3
    155x3

    Wrists are sore, need to stretch them out.

    WOD: 9 minute AMRAP of
    5 Thrusters (115 lbs)
    12 Deadlifts (115 lbs)

    Completed 5 rounds +1 thruster. Forgot how much heavier thrusters tire me out.

  9. #884
    mrelwooddowd Patz's Avatar
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    the only time I did Karen it was 12 minutes too. Wall Balls are not my specialty..lol.

    You should get that hamstring checked out. A guy in my office had some Achilles pain for about 6 weeks. He's big into pickup basketball, so he was careful with it and did some stretching and bands and stuff. He even went as far as to take two full weeks off (this is a guy who plays 3-4 nights a week normally, all year) until it stopped hurting. His first game back happend to be with me and some guys from work and in the first game he lunged after the ball and snapped that achilles clean in two. His doctors think it was probably mildly torn all that time it was bothering him. Poor guy used a knee scooter for months and is finally walking again and might be cleared to start running and shooting by next month.

    Don't take any chances on that hamstring if you've got insurance and can afford to get it checked.
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  10. #885
    Paul killxswitch's Avatar
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    Solid advice Pat, I'll consider it.

    WOD 13.4

    7 minute AMRAP
    3 CnJ @ 135
    3 toes-to-bar
    6 CnJ
    6 t2b
    9 CnJ
    9 t2b
    etc...

    Got past the round of 9 and did 1 more CnJ. I could've pushed this one more, 7 minutes really flew by. I've really come to enjoy the clean and jerk. Moreso push jerk than split.
    Last edited by killxswitch; 01-24-2014 at 06:42 AM.

  11. #886
    mrelwooddowd Patz's Avatar
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    That's a good WOD. It's productive and the rep scheme is n't brutal to the point that you haev to keep taking breaks.
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  12. #887
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    nice work!
    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.

  13. #888
    Paul killxswitch's Avatar
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    Thanks guys, Pat I agree the rep scheme is a good one.

    Wednesday:
    8min cap 2 groups (each person will have a spotter)
    5 rounds
    5 Bench Press (135)
    10 Burpees
    Made it through 4 rounds + 1 bench press. This one snuck up on me, 135 got heavy fast.

    Friday:
    4 minutes to complete 3 rds of
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    Only got through a round +2 thrusters. I need to adjust my mindset for these short WODs, I should've pushed harder.

    24" box jumps: 20 seconds on and 40 seconds rest, 3 min total. Did 9/9/9, it's a mechanics thing for me on these more than being tired.
    Last edited by killxswitch; 01-31-2014 at 07:43 AM.

  14. #889
    Paul killxswitch's Avatar
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    Strict OHP:
    65x3
    95x3
    105x3
    105x3
    110x3

    If I have time tonight I am going to start supplementary lifting. My upper body (mainly chest/shoulders/triceps) needs the work, it's always been proportionally weaker than my legs.

    WOD:
    10 Barbell Thrusters
    10 Push Ups
    10 Overhead Squats (sub front squat for mob. Issues)
    10 Jumping Airsquats
    10 Barbell Backsquats
    10 Situps
    10 Barbell Lunges
    10 Burpees

    Completed in 3:11. After the last short WOD where I didn't push hard enough I wanted to move quickly on this one. Very happy with my time. If I could put this kind of effort into a 10 minute WOD I'd be in good shape.

    DU practice: I can't string these together yet, but got some tips and was able to do a lot of single/single/doubles in a row. Progress.

  15. #890
    TJW jed's Avatar
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    I says, quit bein' fat and lazy, killx.
    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

  16. #891
    Paul killxswitch's Avatar
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    Quote Originally Posted by jed View Post
    I says, quit bein' fat and lazy, killx.
    Whale, whale, whale, look who it is.

    And I stopped being fat and lazy in 2013! Though since Thanksgiving-ish I have put 10 lbs. back on.

  17. #892
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Thanks guys, Pat I agree the rep scheme is a good one.

    Wednesday:
    8min cap 2 groups (each person will have a spotter)
    5 rounds
    5 Bench Press (135)
    10 Burpees
    Made it through 4 rounds + 1 bench press. This one snuck up on me, 135 got heavy fast.

    Friday:
    4 minutes to complete 3 rds of
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    Only got through a round +2 thrusters. I need to adjust my mindset for these short WODs, I should've pushed harder.
    So essentially you had 4 minutes to complete Fran, which would be a top 10% time..lol. I think you did ok.
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  18. #893
    Paul killxswitch's Avatar
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    Quote Originally Posted by Patz View Post
    So essentially you had 4 minutes to complete Fran, which would be a top 10% time..lol. I think you did ok.
    Thought I replied to this. I only did a portion of Fran if you want to look at it like that.

    Forgot to post at least one workout but it was not terribly noteworthy.

    Today:

    mini-WOD:
    3 rounds 250m row + 15 push-ups

    Bench:

    bar x 10
    95 x 2
    135 x 2
    155 x 2
    185 x 1, failed 2nd rep
    185 x 1, failed 2nd rep

    Really need to stop talking about doing extra work and actually do it. I am tired of sucking at bench press.

    Partner WOD: 12 minute AMRAP
    10m lunges w/24kg KBs to rower
    25m row
    10m lunges back

    Partner and I got through 5 rounds + a 250m row. Everything felt good except the 10 meters back after rowing.

  19. #894
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    how've you been homie? seems a bit more sporadic in here
    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.

  20. #895
    Paul killxswitch's Avatar
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    Quote Originally Posted by ljosaitis View Post
    how've you been homie? seems a bit more sporadic in here
    My posting has been sporadic. I've been in the gym at least twice a week for 3-4 weeks now, and this week I should get three workouts in. Hoping to move to 4/week in 2014. I need to build up some endurance though. I've come a long way in terms of weight loss and improving my overall fitness but I still have a long way to go to get to where I want to be.

    I've been reading some John Welbourn stuff at Crossfit Football and the way they mix linear progression strength training with WODs is basically what I want to do this year.
    Last edited by killxswitch; 02-11-2014 at 10:23 AM.

  21. #896
    Paul killxswitch's Avatar
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    Front squats:
    bar x 10
    95 x 2
    135 x 2
    165 x 2
    185 x 2
    210 x 2

    Should've done 225, I would've had it. But I ran out of time.

    "DT" Hero WOD

    12 DL
    9 hang cleans
    6 push jerks

    I tried the prescribed 155 lbs. but dropped down to 135 after the first round. I needed 5 rounds in 13 minutes to complete the workout, but only made it through 3. DL was easy obviously but hang cleans are the worst. I generate no power from that position.

  22. #897
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    Hero wods are never easy mang, glad you kept moving
    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.

  23. #898
    Paul killxswitch's Avatar
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    Strongman work today.

    Started with atlas stone cleans to shoulder. Could not lift the biggest, 2nd biggest was easy. Good practice.

    Partner WOD-

    2 axle bar DL at 255
    2 KB thrusters at 20kg each
    4 DL
    4 thrusters
    6...
    8...
    10

    Man I was beat after this.

    50 ft Yolk carry
    190 lbs x2
    370
    460

    And done. My back is toast.

  24. #899
    mrelwooddowd Patz's Avatar
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    FArmer type carries like that really test your manhood..lol

    Hero WODs like that are deceptively tough. I can hang clean 155 fairly easy but not 9 reps over and over. Form goes to shit, which I just don't allow anymore. Too old..lol
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  25. #900
    Paul killxswitch's Avatar
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    I actually did not hate the hang cleans as much as I used to. I think because my overall clean form has improved. My traps were so sore the next day.

    Today we did 4x250m rows, I PR'd by getting under 1:30 pace for about 10 seconds. Never dropped below 1:30 before.

    Then
    8min AMRAP
    30 second Handstand Hold
    20m lunge w/45lb plate overhead
    50 Double Unders

    2ish rounds, my double unders are hopeless.

    Then
    4 min AMRAP
    20 second plank hold
    30 Air Squats
    25 Double Unders (scale to an achievable number, no more then 1min on each attempt)

    2ish again, DU's really slow me down even when I scale.

    Then
    10min EMOTM
    10 20lb Wall Balls
    5 36kg Russian swings

    Had to do "power" wall balls because rebounding out of a squat that much makes my hamstring hurt again.

    Lots of work but I was limited by lacking skill and lingering injury. So just an OK workout today.

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