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

It’s 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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Results 26 to 43 of 43
  1. #26
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Tuesday 8/30/11

    3 Rounds for max reps:
    1 minute Rope Shakes (battling ropes)
    1 minute Row for calories
    1 minute Ball Slams 30/20#
    1 minute KB Swings 24/16kg
    1 minute Rest
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  2. #27
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Wednesday 8/31/11

    ME Upper Body:
    3 Board Bench Press 5×3
    Find new 3RM

    Assistance:
    Barbell Pushups – 2 sets max reps
    Pullups (dead hang)- 3×10
    Shoulder Press- 3×8

    MetCon:
    4 Rounds:
    - Sled Push w/90# 50′
    - 10 SitUps
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  3. #28
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Thursday 9/1/11

    Team Workout
    “Deck of Cards” - Complete each of the following exercises as the card is flipped. Work through the deck as a team as fast as possible. Next card won’t be flipped until each team member completes all the reps. The card number is the number of reps. Face cards are 10 reps. Aces are 11.
    Hearts = Jumping Squats
    Spades = 4 count Mountain Climbers
    Clubs = Sledgehammer Strikes
    Diamonds = 2 count Flutter Kicks
    Joker = 400M Run
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  4. #29
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Monday 9/5/11

    ME Lower Body:
    Squat – Find new 1RM

    Assistance:
    Glute Ham Raises 3×10
    Good Mornings 3×8
    Heavy DB Side Bends 3×10

    *No MetCon*
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  5. #30
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Tuesday 9/6/11

    Make Up Monday’s workout or…

    5 Rounds:
    Row 500M
    15 KB Swings 24/16kg
    20 Slam Balls 30/20#
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  6. #31
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Wednesday 9/7/11

    ME Upper Body:
    Reverse Band Bench – work up to a 1RM

    Assistance:
    Tricep Pushdowns with band- 100 reps
    Pullups 3×10
    Face Pulls 2×20

    MetCon:
    3 Rounds:
    50′ Sled Push
    8 Power Cleans 135/95#
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  7. #32
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Perhaps I'm not seeing it on our boards in my gym, but nice to see a max effort part of the WOD in (Brittney's?) this program.

    Perhaps I could inquire about our affiliate's programming. I'm still beginning to wrap my finger around the WODs and the whole CrossFit community as a whole.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  8. #33
    Senior Member
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    No Dynamic Bench??

    I've been following a couple of the CF Boxes that do Conjugate Strength with Metcons. Overall the programming at Crossfit-Strength looks solid, but I noticed they don't do any dynamic upper body days? Any idea why?

    I also noticed a lot of the Boxes that do Conjugate with MetCons do the ME work or DE work, then 10-15 sets of assistance work and then a brief metcon. Have any other find this to be a good balance between assistance work and metcons? Has anyone tried a full conjugate schedule 4 strength days with 20-25 sets of assitance and then metcons to boot (either on the strength days or on the off days?)?

  9. #34
    Wannabebig New Member
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    Aug 2011
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    We throw some dynamic bench in there every few Fridays, we are closed on Sunday, but a few of our members do DE upper on their own. With all the push ups and burpees we do, peoples chests are always sore and I would rather squat on Fridays. I would eventually like to move to a full Conjugate program with metcons 2 days per week, but we still have some die hard "metcon maniacs" who would leave the gym and I have bills to pay.

  10. #35
    Senior Member
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    Aug 2011
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    Programming Question

    Tony,
    I've been "stalking" your page probably this last 1/2 year and have used it to help me figure out how to intergrate Westside with Crossfit Metcons.

    Would it be tough on the dynamic days after the dynamic lifts to offer either assistance work typical of Westside or a metcon that covers some of the areas that the assitance work would? So on a DE bench, after 8 sets of 3, move on to 9-12 sets of assitance work or metcon say Fran or some simple triplets/couplets that hit the goal areas some of the time?

    How have people ignorant to powerlifting responded to the conjugate/CF blend?

    Thanks for all your hard work.
    Bob

  11. #36
    Wannabebig New Member
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    Bob, I have done that in the past. For example if on a DE upper day, I could use a metcon that involved shoulder presses/ push press and pull ups instead of hitting them during assistance work. As long as people dont get too sloppy on the movements during the metcon, I suppose it would be ok. I am just a huge fan of sled pushing and other non-barbell movements for metcons and I have to be careful to try and keep a good mix not just sled pushes every day. Non powerlifters kind of react a little funny on things like reverse band deadlifts or board presses. After doing them for a few weeks with our other clients, that wears off and a PR on these type lifts is just as good as a PR on "Cindy" We have been open since Feb. and have a good group of people who look forward to the strength days. This Oct. we even have a few clients competing in a local full power meet, all first timers. Thanks Tony

  12. #37
    Senior Member
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    Tony D--thanks for all the responses.
    How has metcon progress compared in a Conjugate/CF program compared to a more standard CF program? Is there a major trade off--such as Conjugate better overall strength and decent Metcon performance vs. standard great metcons but OK strength?

    Thanks for letting me pick your brain.

  13. #38
    Administrator chris mason's Avatar
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    Quote Originally Posted by Tony D View Post
    We throw some dynamic bench in there every few Fridays, we are closed on Sunday, but a few of our members do DE upper on their own. With all the push ups and burpees we do, peoples chests are always sore and I would rather squat on Fridays. I would eventually like to move to a full Conjugate program with metcons 2 days per week, but we still have some die hard "metcon maniacs" who would leave the gym and I have bills to pay.
    Tony, I totally understand that. You have a business to run. I just think it is very cool you have the option for those who want it.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  14. #39
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    I was not sure if anyone was reading these, but since we have some discussions going here I am going to continue posting up the daily workouts.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  15. #40
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Friday 9/16/11

    DE Upper Body:
    Speed Bench against mini bands 9×3
    Use 45% 1RM Floor Press

    Assistance:
    JM Presses 4 sets of 5 reps
    Pullups 3×10
    Shoulder Press 4×10
    Face Pulls 2×20

    MetCon:
    Max Effort 500M Row
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  16. #41
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Monday 9/19/11

    ME Lower Body:
    Good Morning- work up to a 1RM

    Assistance:
    Glute Ham Raises 3×10
    Pull Throughs 3×15
    Reverse Sled Pulls 4×50′
    Glute Ham SitUps 3×10

    *No MetCon*


    Wednesday 9/21/11

    ME Upper Body:
    Shoulder Press- work up to a new 1RM

    Assistance:
    Tricep Pushdowns with band- 100 reps
    Pullups 3×10
    Russian Twists on Landmine 3×12

    MetCon:
    3 Rounds:
    10 Bodyweight Deadlifts
    25 Pushups
    500M Row

    Thursday 9/22/11

    5 Rounds each for time (90 second rest between rounds):
    Sled Push 90/45# added- 100′
    10 Slam Ball 30/20#
    5 Burpees

    Friday 9/23/11

    DE Lower Body:
    Speed Squats 10 sets of 2 @55% 1RM

    Assistance:
    Stiff Legged Deadlifts 3×10
    Back Extensions 3×15
    SitUps 3×30

    MetCon:
    21-15-9
    Overhead Squat 95/65#
    Double Unders
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  17. #42
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Monday 9/26/11

    ME Lower Body:
    Front Squat- Find 1RM

    Assistance:
    Glute Ham Raises 4×10
    Pull Throughs 2×25
    Good Mornings 3×10
    Standing Abs with band 3×20

    Tuesday 9/27/11

    100′ OH Walking Lunge 45/25#
    50 Back Extensions
    10 SitUps
    100′ OH Walking Lunge 45/25#
    40 Back Extensions
    20 SitUps
    100′ OH Walking Lunge 45/25#
    30 Back Extensions
    30 SitUps
    100′ OH Walking Lunge 45/25#
    20 Back Extensions
    40 SitUps
    100′ OH Walking Lunge 45/25#
    10 Back Extensions
    50 SitUps
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  18. #43
    GETLEAN
    Join Date
    Apr 2010
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    morrisville PA
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    Could someone make me a complete 5 day workout crossfit/traditional bodybuilding, I would like to hit every body part twice with in those 5days. I don't have a rower at my gym, I would like to use all weights and bodyweight movements, sorry I know it's a lot to ask

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