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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  1. #151
    phil 4:13 Bako Lifter's Avatar
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    I think it'd be interesting to see a 250 lb powerlifter do toes to bar haha. Nice work, I think built in rest periods just make amraps harder.

  2. #152
    Pro Powerlifter AJ Roberts's Avatar
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    August 1st, 2012 @ CFPB

    Weird day today, felt totally off and just not myself. Bryan gave me the option of taking today off and then picking back up tomorrow but honestly the gym was the only place I wanted to be.

    1) Mobility

    Took some extra time here as my body was tight and as the first exercise was front squat I wanted to make sure I'd be able to do it right.

    2) Front Squat - Worked up to 365lbs x1

    Plan was to find a max today, last week I only managed to hit 245x2 before I wasn't able to keep my elbows up. Big difference this week and felt very comfortable under the bar.

    EMOTM - 10 mins

    Power clean - 225x3

    WOD

    6-5-4-3-2-1 Box Jumps (34")
    18-15-12-9-6-3 Pull-ups

    Time: 10:27
    Last edited by AJ Roberts; 08-01-2012 at 10:42 PM.
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  3. #153
    Senior Member Big_Byrd52's Avatar
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    Quote Originally Posted by AJ Roberts View Post
    Weird day today, felt totally off and just not myself. Bryan gave me the option of taking today off and then picking back up tomorrow but honestly the gym was the only place I wanted to be.

    1) Mobility

    Took some extra time here as my body was tight and as the first exercise was front squat I wanted to make sure I'd be able to do it right.

    2) Front Squat - Worked up to 365lbs x1

    Plan was to find a max today, last week I only managed to hit 245x2 before I wasn't able to keep my elbows up. Big difference this week and felt very comfortable under the bar.

    EMOTM - 10 mins

    Power clean - 225x3

    WOD

    6-5-4-3-2-1 Box Jumps (34")
    18-15-12-9-6-3 Pull-ups

    Time: 10:27
    front squat in the rack position? huge progress if yes. i cant seem to make any headway toward improving it
    All Time 198 Squat Record of 1,050 pounds
    http://ironscene.com/view_video.php?...e=&category=tr

    All Time 220 Squat Record of 1,100 pounds

    ** 1063 squat , 611 bench, and 733 deadlift for 2408 Total
    All Time 242 Squat Record of 1,108 pounds At 228)
    ** 1108 squat , 639 bench, and 700 deadlift for 2447 Total

    What I Lack in Genetics, I Make Up For With Determination and Discipline

  4. #154
    Pro Powerlifter AJ Roberts's Avatar
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    Quote Originally Posted by Big_Byrd52 View Post
    front squat in the rack position? huge progress if yes. i cant seem to make any headway toward improving it
    Yup rack position. I've been mashing my tri's & lats as well as doing mob work non stop. If you're not doing the stuff KStar has up on MobilityWOD.com start NOW. 2 Weeks you'll be a different person.
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  5. #155
    Pro Powerlifter AJ Roberts's Avatar
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    August 3rd, 2012 @ CFPB

    Despite taking Thursday off my body still wasn't fully recovered. Wrists and forearms were pretty beat up so we programed around that.

    1) Mobility work

    Added another new stretch in today. Made a huge difference and is one i'll be adding into the daily routine.

    http://www.youtube.com/watch?v=vA2DWnAMWdo

    2) High bar close stance back squat w/ Pause at the bottom
    135x3
    185x3
    225x3
    275x3
    315x3
    365x3
    405x3

    AMRAP - 3 Minutes
    Back Squat - 135

    Reps - 55

    AMRAP - 10 Minutes
    5 Shoulder to Overhead - 155
    7 Ring Dips
    9 Air Squats

    6 Rounds + 6 Reps

    50 Burpees - 6:19
    Last edited by AJ Roberts; 08-05-2012 at 10:16 PM.
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  6. #156
    Pro Powerlifter AJ Roberts's Avatar
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    August 4th, 2012 @ CFPB

    My girlfriend Gracie's sister Erin is in town visiting and joined me at the box. She is new to the sport like me and trains out of Crossfit Closer up in Canada.

    Here's a little video of our workout



    This is what we did

    1) Mobility

    2) Power Snatch - Work up 3 rep max in 1 minute

    Managed to hit 195 which isn't bad considering my best 1 rep right now is 205.

    EMOM - 7 minutes
    Power Snatch 155

    WOD - 21, 15, 9
    KB Swings - 73lbs
    Double Unders

    1 Minute rest

    2000m Row
    Last edited by AJ Roberts; 08-05-2012 at 10:07 PM.
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  7. #157
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    Erin kills the double unders!

  8. #158
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    Hey AJ!

    Heard about this on the CF message boards from Chris Mason. Very cool! I'll definitely continue keeping an eye on things here.

    Looked like a solid workout the other day. Hopefully the O-lifting is coming along. We're all expecting some damn beastly lifts once you really nail your technique and flexibility.

    I'm curious about that last workouts 2000 m row. What was your time? I'd think a big guy like you could generate a lot of power and do pretty well.

  9. #159
    Pro Powerlifter AJ Roberts's Avatar
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    August 6th, 2012 @ CFPB

    Bryan designed today to be a active recovery so no main movements just the WOD.

    AMRAP - 20 Minutes
    T2B - 10
    Burpees - 15
    KB Swings - 20
    Wall Balls - 25
    Airdyne bike - 100 Strokes

    Score - 2 rounds 107 reps

    Burpees destroyed me from the get go and then on round 3 I tried to push myself then went right into the swings unbroken but when I hit the wall balls I was so delusion that I got smacked upside the head a few times. Still a long way to go.
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  10. #160
    mrelwooddowd Patz's Avatar
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    Good job. That WOD is a heavy breather for sure.
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  11. #161
    Pro Powerlifter AJ Roberts's Avatar
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    Been a crazy few days with work and haven't had much time to update the blog. Gracie made some killer videos though. Instead of me trying to remember everything I'm just going to post those up and I'll get back to posting like normal Monday.



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  12. #162
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    Quote Originally Posted by AJ Roberts View Post
    Sounds like you got much more of a plan than me Sam, but then again you've always had you diet pretty much dialed in.

    For me it's pretty simple right now..

    Breakfast - Eggs & Bacon/Sausage
    Mid Morning - Protein Shake
    Lunch - Red Meat + Green Veggies
    Mid Afternoon - Pre-Workout Shake
    After workout - Protein Shake
    Dinner - Red Meat + Veggies
    Before Bed - Protein Shake

    I do this for 6 days then on 7th last two meals are + carbs

    I was sticking to White meat but with this plan I need to keep fats high so red meat + fish oil is what I was told to do.

    I'll probably do this for a few more weeks and then look at changing things up to "shock" the body again.

    You mind me asking:

    Do you include dairy or fruit in your diet?

  13. #163
    Administrator chris mason's Avatar
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    Quote Originally Posted by AJ Roberts View Post
    Been a crazy few days with work and haven't had much time to update the blog. Gracie made some killer videos though. Instead of me trying to remember everything I'm just going to post those up and I'll get back to posting like normal Monday.



    Nice video. Does Lipson live around there?

    On a related note, I met the gal that owns the box you train at in Montana. Brunette, but her name escapes me. Seemed like a nice gal.


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  14. #164
    Pro Powerlifter AJ Roberts's Avatar
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    Quote Originally Posted by Yamar View Post
    You mind me asking:

    Do you include dairy or fruit in your diet?
    Pretty much no dairy but I do include fruit. I'm working with the guys from http://www.paleodietinabox.com/ if you're interested in what I'm following.
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  15. #165
    Pro Powerlifter AJ Roberts's Avatar
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    Quote Originally Posted by chris mason View Post
    Nice video. Does Lipson live around there?
    He lives about 20mins from me.

    Quote Originally Posted by chris mason View Post
    On a related note, I met the gal that owns the box you train at in Montana. Brunette, but her name escapes me. Seemed like a nice gal.
    Yea Erica said she ran into you at the Tour. Sounds like it was a blast.
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  16. #166
    Pro Powerlifter AJ Roberts's Avatar
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    Monday, August 13th 2012

    1) Mobility, Flossing & Dynamic Warmup.

    2) Full Squat Clean

    95x10
    115x8
    135x6
    155x4
    185x2

    I think this is correct I know the weight is but I'm not sure about the sets. We're moving away from working with a lot of heavy weights and focusing for a while of form as well as conditioning. My joints has been taking a beating over the last month and the last thing the guys want is for me to get a injury.

    EMOTM - 10 mins

    Full Squat Clean - 155x3

    WOD

    3 rounds – 1 min at each station:

    Front squats – 95lb
    Push-Ups
    Alt Lunges

    Rest - 1min

    Score is TOTAL Reps = 189

    This destroyed me. Legs were shaking so fearsly took a good 30 minutes to get up off the floor once we were done.
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  17. #167
    Pro Powerlifter AJ Roberts's Avatar
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    Tuesday, August 14th, 2012

    Legs were a little stiff today from all the squatting yesterday but nothing some aggressive mobility work couldn't fix.

    1) Mobility

    On top of my normal ensemble I throw in these as well today which really helped lossen up the hips.



    2) Power Snatch

    95x10
    115x8
    135x6 x2
    155x4 x4

    3) Overhead Squats

    bar x5 x4sets

    I can squat about half way down with good technique but to do a full squat I have to relaxing my shoulders which isn't optimal especially if I was lifting heavy weight. Instead of working up in weight with bad technique I just went through the range of motion each time trying to keep my torso more upright and shoulders locked in. I've got several drills to help me with this so hopefully it comes together over the next month.

    WOD

    5 Rounds:

    5 Power Snatch – 115
    7 Burpees over bar
    5 Ring Dips

    Rest 2 Min

    Row 100M

    Score is TOTAL TIME including Rest = 19:55

    I set out thinking I was doing 7 rounds and at 4 Brian said is that it to which I replied I was at 4. He goes 1 more and it was the best news EVER. Seriously, I didn't think I was going to make it. Burpees just ruin everything!
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  18. #168
    Administrator chris mason's Avatar
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    Quote Originally Posted by AJ Roberts View Post
    He lives about 20mins from me.



    Yea Erica said she ran into you at the Tour. Sounds like it was a blast.
    It really was! I totally enjoyed it.


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  19. #169
    Pro Powerlifter AJ Roberts's Avatar
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    Thursday, August 16th, 2012

    Worked out with the 5:30pm class today and did the gym WOD. It was my first partner workout and I loved it. Having someone else counting on you to really pushes you beyond what you'd push yourself.

    I was partnered up with Aaron who's a pretty high level Crossfitter. Here's what we had to do.

    Row 1600m
    150 Burpees
    150 Kettle Bell Swings (53lb)
    Row 1600m

    We broke the row up into alternating 400m and then the burpees and swings into 10's. We split everything even going back and forth except for the burpees where Aaron picked up an extra 30 (doing 3 sets of 20) as I was starting to really struggle. The extra rest gave me enough time to recover and keep moving.

    Looking back at the workout we should have split the swings into 20's as these were pretty easy for both of us. This is where we could have picked up some time. I forgot to look at our overal time, I think it was around 23 minutes.

    Also Gracie put together another awesome highlight video from last week. Check out my clean technique around the 1:44 mark.

    Last edited by AJ Roberts; 08-16-2012 at 11:05 PM.
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  20. #170
    Administrator chris mason's Avatar
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    Nice AJ! I can see the improvements.


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  21. #171
    Pro Powerlifter AJ Roberts's Avatar
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    Friday, August 17th 2012

    Took a trip over to Crossfit Fortius to get some feed back from Olympic Lifting coach David Miller.

    Clean - 5x3 ~80%

    2 Front Squat + 2 Jerk x4

    Pause Front Squats - 3x3

    I'm starting to get the movements down but I still struggle in moving my body fast vs just trying to move the barbell fast. I'm able to hit the positions I need to but my timing is off and things still look a little awkward. Got lots of great feedback and will continue to try and dial this all in.

    EMOM - 20 minutes
    Kettlebell Swings - 53lb
    Kipping Pullups - 5
    Last edited by AJ Roberts; 08-18-2012 at 10:56 PM.
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  22. #172
    Pro Powerlifter AJ Roberts's Avatar
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    August 18th, 2012

    Spent the morning at Crossfit SoCal and put on a mini seminar for several of their members. I had a blast teaching as always and really enjoyed working with everyone. Hopefully, I can start doing things like this more often again.

    I headed over to Crossfit PB after to hit my workout, body is a little beat down from the week but after spending a little extra time on mobility I was good to go. Here's what Anders had me do.

    Snatch - 5x3 @175lb

    EMOM - 10 minutes

    Snatch x 3 - 135lbs

    Tabata Intervals - 8 minutes

    Airdyne bike - 1 minute on
    Rest - 1 minute
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  23. #173
    mrelwooddowd Patz's Avatar
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    I'm not sure if people realize how tough 1 minute intervals are on the bike. They're AWFUL.

    good work. You're really getting a good variety of stuff.
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  24. #174
    El Jefe DoUgL@S's Avatar
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    Nice work AJ. Thanks for sharing your journey.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  25. #175
    Pro Powerlifter AJ Roberts's Avatar
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    Monday, August 20th 2012

    Headed to the gym early today to do an interview for the http://journal.crossfit.com/. We covered some good topics so hopefully that makes for a good article.

    After that it was time to do work. Here's what went down.

    1) Hang Snatch
    95x5x2
    115x5x2
    135x5x2
    155x5x1
    165x5x1
    155x5x3

    2) Push Press
    155x3x3

    Was suppose to squat here but my knee was bothering me. I tweaked it a week or so back in when I got wiped out by a wave in the ocean and it's been hit or miss since. Today was a bad day for it so we opted to switch things up.

    Since I couldn't squat it meant I couldn't do Fran which was what was planned. Instead we decided to re-test Grace.

    Grace

    30 Clean and Jerk

    Time 2:48 (1 minute 19second PR)

    Rest 5 minutes

    50 Burpees
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