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. #1
    Ex-Manwhore KingWilder's Avatar
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    Mike's CrossFit Log

    Time for something completely different. I've been doing CrossFit for the past month as prescribed by the main site. Now I'm going to stagger the workouts (I'll start a few days behind the main site schedule) so that I can add in some heavy lifts prior to the WOD...this is just to make sure I keep my strength (I feel it's gone down a tad since starting).


    Weight is hovering around 195...hoping to see a drop in bodyfat %, while [mostly] maintaining weight

    Old Journal: http://www.wannabebigforums.com/show...=74315&page=57


    CrossFit Warm-up (minus pull-ups)
    2x15 (oh squat, dips, back ext., crunches) and foam rolling


    Fran: 21-15-9
    95lb Squat Thruster
    Pull-ups (chest to bar)
    Time: 8min. 50 sec. (PR by 1 min.)

    rest 15 minutes

    5 rounds for time:
    275 lb Deadlift, 5 reps
    10 Burpees
    Time: 15min. 14 sec.

    Brutal...those 2 WOD's in one day were a killer combo
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

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  3. #2
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by KingWilder View Post
    ...those 2 WOD's in one day were a killer combo
    No kidding, just one round alone will test an individual, lol...good luck with being real lean at just under 200.

  4. #3
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    Bench
    135x10 185x8 225x5/4/4 195x9

    BO Row
    135x10 185x8 195x8

    Front Squat
    135x5/5/5

    Squat Clean Practice

    30 Squat Clean&Jerks for time (used 95lbs instead of the prescribed 155lbs)

    Time: 9min. 32sec.


    Not in any hurry to do heavy weight with squat cleans on my knee...eventually I'll work up to higher weight, for now I'm just concerned about good technique. Rows and Bench felt weak...
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  5. #4
    C.S.C.S. ddegroff's Avatar
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    Nice Fran time bro!

    I see your doing the workouts from the games. I'm going to do the dead/burpees tomorrow. Did the hill run today. C&J is probably on friday.

    I'm doing pretty much the same thing as you. But I don't follow the main site at all but my new routine is CF inspired.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  6. #5
    Ex-Manwhore KingWilder's Avatar
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    Elliptical 12 mins.
    50 Kettlebell Swings (30lbs...25 each arm)

    WOD

    Angie
    100 Pull-ups
    100 Push-ups (chest to floor)
    100 Sit-ups
    100 squats (atf)

    Time: 27min. 46sec.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  7. #6
    C.S.C.S. ddegroff's Avatar
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    Strong work on "Angie" bro! That **** is so brutal. The pushups usually kill me. Tho I haven't done it with all pullups, some where jumping last time.

    Also, I didn't realize you did both those WOD within 15mins. There's no way I could do the deadlift/burpees 15mins after Fran, sick work bro.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  8. #7
    Ex-Manwhore KingWilder's Avatar
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    thanks man

    Today was supposed to be CrossFit Total...just didn't have it in me to do deadlifts though

    Squat: 135x8 185x5 225x3 275x1 285x1 290x1 (PR)
    OH Press: 95x8 115x5 135x1 145xf 145x1 150xf (failed to lockout)

    Pull-Ups: set of 25, then 19
    Dips: 2 sets of 20

    New workout schedule will be Starting Strength, WOD, WOD, off, repeat
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  9. #8
    WBB Team Captain Coke's Avatar
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    Good deal on cycling in the strength training, doing great already with the new squat PR.

  10. #9
    C.S.C.S. ddegroff's Avatar
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    Nice total on the first two. I've never liked that WOD. I guess it's not too bad on the CNS because its 10reps.

    New schedule looks good too bro. Are the WOD going to be whatever you want? or mainsite CF WOD for that day?
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  11. #10
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    ddegroff: I'm going to try and still do whatever the main site has for WOD...basically each cycle though I'll have 3 WOD's to choose from for the remaining 2 days...little more leeway

    Starting slow and working back up...strength is down a bit

    Front Squat
    95x8 115x6 135x5/5/5

    Bench
    135x8 185x6 225x5/5/4

    Full Squat Clean (warmup)
    95x8
    115x6

    Power Cleans
    135x3 145x3 155x3 165x3/3

    Pull-Ups (warmup)
    BWx10

    Chin-Ups
    +45x5 +55x5 +70x5 +80x5
    Last edited by KingWilder; 07-15-2008 at 02:22 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  12. #11
    WBB Team Captain Coke's Avatar
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    Well rounded training dude, good job.

  13. #12
    C.S.C.S. ddegroff's Avatar
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    Strong pullups bro!

    Sounds like a solid plan for the routine. My MetCon days usually come from the main site WOD.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  14. #13
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke
    yeah, ddegroff I usually follow the main site for my metcon days

    7/16/08

    Skill Work
    Handstand Push-ups (legs against wall...top of head all the way down)
    6 sets for max reps...got 40

    Also did a lot of L-Pullups (not sure how many, def. 50+)

    DB Fran 21-15-9
    20lb Thrusters
    BW Pull-ups
    Time:5min. 59sec.

    7/17/08
    25 mins run progression
    -10 min walk warm-up
    2min jog
    2 min walk
    2min jog
    2min walk
    2min jog
    5 min walk cool-down
    knee felt fine!

    WOD - max rounds in 20 mins of:
    15 push-ups
    12 ring dips
    9 push press (115lbs)

    Result: 5 rounds +15 push-ups, 12 ring dips, and 4 push press
    Last edited by KingWilder; 07-17-2008 at 09:52 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  15. #14
    WBB Team Captain Coke's Avatar
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    Ace training consecutive days bro.

  16. #15
    Ex-Manwhore KingWilder's Avatar
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    Strength Day

    ATF Squats
    135x5
    185x5
    205x5
    210x5/5

    OH Press
    95x6
    115x5
    120x5
    125x3/4

    Deadlift
    225x8
    245x5
    265x3
    285x3
    315x3

    Weighted Dips
    +70x8/8/8
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  17. #16
    Ex-Manwhore KingWilder's Avatar
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    Warm-up
    20 min. run
    worked up to 3 min. straight jog at speed of 5.5 (my knee is getting better!!!)

    WOD

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    39min. 15sec.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  18. #17
    Banned KingJustin's Avatar
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    Another CrossFitter? Awesome! Your training is pretty similar to mine.

    As a word of advice: CrossFit is all about intensity. I've found that if I tried adding in too much extra stuff, my intensity dropped. You might want to keep that in mind. You really want to kill yourself on these metcons, and on the strength stuff as well.

    Looks like you've got a nice start.
    Last edited by KingJustin; 07-20-2008 at 01:09 PM.

  19. #18
    Ex-Manwhore KingWilder's Avatar
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    Quote Originally Posted by KingJustin View Post
    Another CrossFitter? Awesome! Your training is pretty similar to mine.

    As a word of advice: CrossFit is all about intensity. I've found that if I tried adding in too much extra stuff, my intensity dropped. You might want to keep that in mind. You really want to kill yourself on these metcons, and on the strength stuff as well.

    Looks like you've got a nice start.
    Thanks...I assume as far as "extra stuff" you're referring to the jogging/running? I'm just now allowed to start jogging/running since my ACL surgery in November so I really want to make sure I throw that in...if my MetCon's suffer that's fine.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  20. #19
    Banned KingJustin's Avatar
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    I just mean in general. If you're going above-and-beyond and training intensely, it's easy to overtrain -- if you are right on that line, it's generally a good thing though, but just keep that in mind and make sure you're recovering.

    Good deal about your ACL.

  21. #20
    Ex-Manwhore KingWilder's Avatar
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    ah okay...gotcha. I try not to do more than the warm-up + WOD

    my workout partner tries to go above and beyond but he's an idiot...and usually ends up missing days anyway

    I've decided to join the 100 day Burpee Challenge
    1 burpee 1st day
    2 burpees 2nd day
    etc. all the way to 100th day

    Today was Day 7
    to catch up I had to do 28 today (all were hit in the WOD)
    Last edited by KingWilder; 07-20-2008 at 01:52 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  22. #21
    WBB Team Captain Coke's Avatar
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    Both efforts are looking nice man.

  23. #22
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke


    5.5min Incline Walk and Foam Rolling to loosen up my legs

    CrossFit Warm-Up (2x15)

    WOD
    2k row for time...no access to a rower

    rx'd substitution:

    200 Sumo Deadlift High Pulls for time, 45# bar
    Time: 10min. 48sec.
    Last edited by KingWilder; 07-21-2008 at 07:22 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  24. #23
    Ex-Manwhore KingWilder's Avatar
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    Strength Day Yesterday...nothing worth mentioning

    I tend to feel really lethargic on strength days now...but really good on MetCon days


    Warm-Up:
    10 min. on treadmill
    foam rolling

    WOD
    FRAN
    21-15-9
    95lb Squat Thrusters
    Pull-Ups

    Time: 6min. 58seconds (PR! by almost 2 minutes)
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  25. #24
    Ex-Manwhore KingWilder's Avatar
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    Light Warm-Up...moving to a new place that's closer to work today so I really only wanted to do the WOD and get out


    WOD
    21-15-9 for time:
    OH Squats, (70lbs, instead of 95lbs as rx'd)
    Burpees
    Time: 7min. 24sec.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  26. #25
    Senior Member
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    Nice times, nice to see another poster doing CrossFit. I'm with Justin in terms of extra stuff. I was doing the same split as you and I couldn't manage the strength days after awhile. I would do them and then be spent for MetCon work, so now I'm just following the WOD. I figure I'll take a break from the WOD's after a few months and follow Madcow for a little while if I start to lose strength, but so far everything has been going up (not sure about bench).

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