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. #326
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    Tues Aug 27, session 2
    Conditioning: Soccer.

    Kinda felt awful, went right after eating at a restaurant. More and more I can actually feel a detriment from going off diet.

    Wednesday Aug 28, lunch S Hill
    Was gone this week for Monday so schedule is all kinda weird.

    Started with about 40 minutes of mobility since usually that's all I do Wednesday
    SOHP
    bar
    75 x 5
    105 x 5
    135 x 3
    145 x 1
    155 x 1 PR

    Push Press
    170 x 1
    180 x 1
    190 x 1 PR

    This was good because a) PRs and b) no misses. Since I'm sorta new to overhead, I usually mess something up even if the strength is there.

    Conditioning
    10 or so attempts at double unders.. all sucked. Most were about 7, I think best was maybe 14. I forget to keep practicing.


    Thurs Aug 29, lunch S hill
    10 min mob

    ME Upper: CG Paused Bench
    bar
    55 + light x 8
    105 + light + mini x 8
    125 + light + mini x 8
    145 + light + mini x 8
    165 + light + mini x 5
    185 + light + mini x 2.something.. missed one
    205 + light + mini x 1, good PR

    Thrusters
    b warmup
    75 x 5
    95 x 5
    115 x 5
    135 x 5 PR

    WOD
    Tried to do EMOM:
    4 hspu
    8 pullups
    10 pushups
    3 wallballs w/ 30+ pounder

    But by round 5 couldn't make it. I think I could with a normal ball but this was too heavy to repeat for me right now

    Extra
    5 mins of band upper pump up.

    The close grip was a good increase over 3 weeks ago, plus shoulders were a lil tired from the OTHER max effort yesterday haha.


    SOOOOOooooo. I was going to start training this next week for a raw/classic meet Dec 14, but it was moved to Nov 16. I think I'll still to it but only have 11 weeks. So starting today the plan is:

    Saturday: ME lower
    Monday: DE upper
    Tuesday: DE lower
    Wednesday: mobility/sled/recovery
    Thursday: ME Upper
    Friday: mobility/sled/recovery

    I'll keep up some conditioning and a lot of extra mobility for the first bit. Probably about 4 weeks out I'll do a bit of a specialized peaking deal on the main 3 lifts. That's the idea anyhow!
    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.

  2. #327
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    Change of plans! Got out of work early so training cycle starts!

    AND SO IT BEGINS - Training for Nov 16 meet week 1

    ME Lower: 4" deficit dl
    135 x 3
    205 x 3
    275 x 2
    325 x 1
    365 x 1
    385 x 1
    395 x 1 PR.. last time was 390, this wasn't absolutely all out so that's awesome

    Assistance - sumo dl
    135 x 8
    205 x 8
    255 x 8
    275 x 8
    Worked hard on having even hips

    Accessory
    3 sets of:
    decline situp w/ 25# overhead, 10 reps +
    +mikesell pull thrus, lightband x 10

    2 sets of:
    ghetto rev hyper, 10# x 10
    +weighted abs
    +pulldowns

    2 sets left adductors + right abductors

    band tons o reps:
    pull aparts
    overhead ext rotations
    pushdowns
    curls
    probably about it.

    Good start.
    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. #328
    Senior Member KevinStarke's Avatar
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    Awesome pulls especially with a 4" deficit. Looking forward to seeing the meet progress.

  4. #329
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    Week 1 day 2 (Monday Sept 2)
    DE Upper


    45 mins of mob.. had a last weekend of summer boat/camp trip. Lot of beer and sleeping on rocks etc, so feeling pretty beat up. The diet has been so bar for awhile now, I couldn't even get my belt on without wheezing haha. But that's ok, summer had to be closed out properly.

    Speed bench, all paused EMOM
    Close grip
    bar
    65 + light x 3
    115 + light x 3
    145 + light x 3
    155 + light x 3 x3
    medium grip
    155 + light x 3 x3
    comp grip
    155 + light x 3 x3

    hang power clean and push press
    bar
    95 x 5
    115 x 5
    125 x 5
    135 x 5

    EMOM, 5 minutes
    2 muscle ups (been awhile, just wanted to get back into these)

    EMOM, 5 minutes
    4 hspu
    8 pullups
    12 pushups

    Accessory
    3 sets:
    Incline db press x 12
    + v handle pullups x 5

    3 sets
    pec deck x 8
    +side raises x 8
    +hammer curl x 8
    +push downs x 8

    Rehab
    2 sets of YTA + pec and lat stretches
    band pull aparts and face pulls and overhead ext rotations
    band distractions

    fun day, trying to pack the work in early on.
    Last edited by ljosaitis; 09-02-2013 at 08:30 PM.
    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.

  5. #330
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    Week 1 day 3 (Tues Sept 3)
    DE Lower


    15 min mob, still a bit haggard from this weekend

    box squats w/ choked lights, EMOM
    bands were choked around 2 dumbells (70s and 50s) which is a way bigger difference than I expected
    bar
    135 + bands x 2
    185 + bands x 2, 3 sets (the first one was a bit wonky so stayed awhile)
    195 + bands x 2, 3 sets
    205 + bands x 2, 6 sets

    all plenty fast

    snatch pulls, EMOM
    95 x 2
    115 x 2
    135 x 2
    145 x 2
    155 x 2
    165 x 2, 3 sets

    All were at least upper abs, last ones were sternum or better

    Single leg good mornings
    bar x 5/leg
    65 x 5/leg
    85 x 5/leg

    Trying to stay straight and work legs individually.

    No time for more accessories, hopefully break out some bands tonight.
    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. #331
    Senior Member KevinStarke's Avatar
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    Awesome box squats brother I just did some today as well choking over 2 dumbbells as well. Theres definitely a noticeable difference over choking it over a single dumbbell.

  7. #332
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    Ya man it's way better. Doubled is too much at the bottom, single not enough till the very top.


    Week 1 conditioning day (Wed Sept 4)
    MOB
    ANKLE: knee to wall, kneeling 1/2 roller ankle mob
    LOWER: world's greatest, inch worms, leg swings, quad pull/reach, piriformis squats, wide lunges, wall squats etc
    THORACIC: 90/90, cat/camel, situps over roller, thoracic bends

    Rehab
    2 rounds of:
    band overhead ext rotation
    + sword draws
    + chest stretch in 2 positions
    + lat stretch

    2 rounds of:
    YTAs
    + scap pushups
    + lat/shoulder foam rolls

    2 rounds of:
    sldl to flat palms into squat, then arms overhead and stand on a half roller
    + sldl with ball between knees and toes on 1/2 roller
    + hip flexor stretch
    + piriformis stretch

    2 rounds of:
    wall squats against ball with ball between knees
    + glute machine

    CONDITIONING
    Soccer, brutal!
    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.

  8. #333
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    Week 1 day 4 (Thurs Sept 5)
    ME Upper


    10 min mob

    1/2 foam roller press
    about a 2 board, touch n go

    bar
    135 x 8
    185 x 5
    225 x 3
    255 x 3
    275 x 2
    295 x 1
    305 fail.. this was stupid, the 295 was easy I just misgrooved. Shoulda had this and more but didn't want to repeat

    Full range:
    225 x 10
    185 x 15

    SOHP + reverse bench (row)
    45 x 10 + bw x 10
    65 x 10 + bw x 10
    75 x 10 + bw x 10
    85 x 10 + bw x 10

    Extra
    3 rounds:
    rolling db extension up to 37.5 x 12
    + db front raises, 20s x 10
    + pec deck

    1 giant drop set of hammer curls.

    Only had like 50 minutes today so low on some upper back, arms etc. I was very happy with how easy 295 was but very disappointed in a miss. I'll try to get at least some high rep band work in tonight.

    Not a bad first week.
    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.

  9. #334
    Senior Member KevinStarke's Avatar
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    Back to some big pressin! love it. Strong benching man hate missing a lift you know you can do but just misgroove on.

  10. #335
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    ya man.. always tough to know if you should go again or call it. Today was similar

    Week 1 recovery (Friday Sept 8)
    same as it's been, mob + lower and upper "exercises"


    Week 2 day 1 (Sat Sept 7)
    ME Lower at Crossfit Spokane Valley

    Been a lonngggg time since I've been to my cf gym, but they have cooler equipment and I need some conditioning.

    30 min mob

    ssb box squat
    bar
    bar + 80# chain x 5
    155 + 80# chain x 3
    205 + 80# chain x 3
    235 + 80# chain x 2
    265 + 80# chain x 1
    285 + 80# chain x 1
    295 + 80# chain x 1 .. plent good, probably had another 10+ but out of time and spotters

    ssb good morning
    bar x 5
    115 x 5
    155 x 5
    175 x 5

    WOD
    3 rounds of:
    400m run
    9 thrusters w/ 95#
    15 pullups
    21 kb swings with 55#

    Buyout: 100 situps
    Time: 22:30 or so

    Assistance
    Actual ghr!! 5 x max (only 5 or so per set which sucked)
    band:
    tkes
    adductor left side
    abductor right side
    pull aparts

    Fun day. It'd been awhile since I did real conditioning and I was bad at it. Great at going unbroken, bad at breathing. Also felt a bit sickly haha
    Last edited by ljosaitis; 09-11-2013 at 05:26 PM.
    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.

  11. #336
    Senior Member KevinStarke's Avatar
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    Jealous of the GHR! Awesome squats gotta love chains, especially with the SSB.
    Last edited by KevinStarke; 09-07-2013 at 05:14 PM.

  12. #337
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    my hamstrings definitely took notice

    Week 2 recovery (Sunday Sept 8)
    90 minutes of recovery mobility/rolling around etc

    Week 2 day 2 (Monday Sept 9)
    DE Upper, lunch at S Hill


    shoulder and thoracic mob

    Speed bench, paused EMOM
    Close Grip
    bar
    65 + monster mini x 3
    135 + monster mini x 3
    175 + monster mini x 3 x 3

    medium grip
    175 + monster mini x 3 x 3

    wide grip
    175 + monster mini x 3 x 3

    Hang powerclean to overhead
    bar
    95 x 5
    115 x 5
    135 x 5
    145 x 5 PR

    Pullup + Dips, about a minute rest
    bw: 5 / 12
    +25: 5 / 12
    +25: 5 / 12
    +25: 5 / 12, this one got hard

    PUMP
    3 sets:
    cable flyes
    pushdowns
    curls

    band rehab
    50 pullaparts
    50 pushdowns
    50 overhead external rotations
    50 curls
    Last edited by ljosaitis; 09-11-2013 at 05:25 PM.
    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. #338
    Senior Member KevinStarke's Avatar
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    Killer DE work Ljo, love me some banded bench. Good amount of volume looks like a fun session especially the pullups/dips I love supersetting them.

  14. #339
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    Thanks dude. I'm a lot better at dips than pullups so it's funny to try to make it work.

    Week 2 day 3 (Tuesday Sept 10)
    DE Lower Part 1, morning at S Hill


    Trying to break today up because I never have enough time

    15 min mob
    box squats w/ choked lights, EMOMish (had a partner and did our best)
    bands were choked around 2 dumbells (70s and 50s) again
    bar
    bands x 2
    135 + bands x 2
    185 + bands x 2, 2 sets
    205 + bands x 2, 4 sets
    225 + bands x 2, 4 sets

    Today was ok. Hips weren't very even and 225 2nd reps weren't very fast.

    Clean pulls
    135 x 2
    185 x 2
    205 x 2

    225 for 8 singles, one every 30 seconds.
    These were between belly button and sternum somewhere. If I don't pull heavy weights I'm sure not gonna clean em!

    Finished with 5 minutes of stretching, more to come at lunch.
    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.

  15. #340
    Senior Member KevinStarke's Avatar
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    Nice DE work man strong squats with the tension, make sure those hips are in order. I was reading about clean pulls the other ay they seem like a real power exercise even for someone like me who doesn't do much/any Oly work.

  16. #341
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    Ya dude, clean pulls are rad. Cleans are rad. The oly stuff is a pain but really fun. Speakin of

    SESSION 2

    10 min mob

    snatch balance + ohs
    bar
    75
    95
    115
    125
    135
    145
    155 .. started getting wobbly overhead.. out of the bottom is fast tho.

    Front squat
    155 x 3
    175 x 3
    195 x 3
    215 x 3
    Nothing crazy, just staying fast and upright

    Assistance
    3 sets
    russian leg curls x 8ish, ghetto rev hyper w/ 10 x 12ish

    2 sets:
    cable axe chops up each side and down each side

    3 sets:
    ttb x 15
    tke's

    little bit of stretching.

    Kinda stoked how easy it is to do 15 unbroken ttb these days.. must have better grip
    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.

  17. #342
    Senior Member KevinStarke's Avatar
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    Strong session man, front squats are one of my favorite exercises lately. Snatches are looking strong too, anything over bodyweight on that is pretty awesome.

  18. #343
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    Thanks man

    SESSION 3
    Soccer, almost no subs.

    Ate at a restaurant before (lamb sandwich, pasta salad) and felt terrible. I may or may not be slowly going paleo just because every time I eat "bad" and do anything athletic I feel awful. Powerlifting was always 1 heavy lift with 5 minutes in between so I don't think I noticed. Twice in a row I've eaten like a normal dude and felt the consequences.

    Week 2 recovery Wed Sept 11
    walked a mile, rowed 500m then mob/foamroll/static stretch/band distraction for an hour.
    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.

  19. #344
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    Week 2 day 4 (Thurs Sept 12)
    ME Upper


    10 min mob

    SLINGSHOT
    First time trying this, all ring finger on ring
    bar
    135 x 5
    slingshot on
    185 x 3
    225 x 3
    265 x 3
    295 x 1
    315 x 1
    325 x 1
    335 x 1 slowed down a bit at the transition but kept moving.

    This was pretty fun. I don't really ever want to get back into geared lifting because a) it wasn't healthy for me and b) it took soooo much longer but I still miss the feeling, so this is an awesome compromise.

    Fat grip floor press
    Thumb from smooth
    135 x 10
    155 x 10
    185 x 10
    185 x 8

    WOD
    Another 10 rounds of EMOM:
    4 hspu
    8 pullups
    12 pushups..
    Except I didn't finish round 9 in time. Don't know if I got worse or just blown out from the work before

    Pump
    3 sets of:
    cable row x 12
    fat grip v pushdown x 12

    By the end of this my blood sugar was doneski. Nothing individually was that big of a deal, but the workout as a whole was taxing. Another good week
    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. #345
    Senior Member KevinStarke's Avatar
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    I gave up grains a couple years ago and if and when I do indulge every now and then I always feel like crap, more fat and protein please. I haven't used a slingshot in a while but that things a lot of fun I've thrown some fun weights around with it. Feel better than my first time in a shirt when you hit the groove, real strong pressing bud.
    Last edited by KevinStarke; 09-12-2013 at 03:40 PM.

  21. #346
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    Ya dude, I eat pretty clean during the work week, but on weekends and special occasions I end up eating whatever and pay the price.

    Friday
    another 90 minute foam roll / mob / static stretch / rehab

    Week 3 day 1 (Saturday Sept 14)
    ME Lower Evening S Hill


    Was lowwww on energy. Buddy in town so I've been out late and busy. Managed to get the main movement in hard but then listened to my body and used the rest of the time to be healthy.

    Rev band dl
    Minis doubled from 7th pin down.. bar comes off the bands at lockout and somewhere around 85# taken off the bottom.
    15 min mob
    95 x 2
    185 x 2
    275 x 2
    345 x 1
    395 x 1
    435 x 1
    465 x 1
    485 x 1
    495 x 1 . Stoked about this, same weight as when I've done this with the bands in a stronger setup. Also stoked because the 485 wasn't super easy but I manned up and hit another one.

    Assistance
    Iso lateral leg press + iso standing calf raise, 3 sets
    iso lateral db sldl + ghetto rev hyper, 3 sets
    iso band leg curl + band tkes, 2 sets
    band left leg adduction right leg abduction + face pulls, 2 sets
    band pull aparts + swiss ball pikes, 2 sets
    band curls + swiss ball pikes, 2 sets

    15 min static stretching
    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.

  22. #347
    Senior Member KevinStarke's Avatar
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    Really strong pull man I haven't done reverse band work in a long time I might steal a page from your book and start doing some with squats/deads. 495 is tasty weight, I gotta catch up to your pulling power it seems.

  23. #348
    Paul killxswitch's Avatar
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    Very interesting work in here. I've only been doing CF for about 5 months and I've been missing more focused strength training. I don't have the time to do all the work that you are able to put in but I am getting some ideas. I definitely identify with feeling like crap when I eat fried food and processed carby things. But they just taste SO GOOD.

  24. #349
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    Kevin, you're way ahead in all the other categories so I'm sure pulling is right there.

    Kills, tell me about it. Football Sunday started with breakfast pizza, continued with nachos and ended with ribs. I honestly hate eating like that but the weekends and special events kill me. As far as crossfit stuff, I'm not doing a ton of conditioning right now because I want to get to this meet, but the plan is to go pretty hard at crossfit around the new year with my regained strength and see how things line up.
    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.

  25. #350
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    Yesterday was the first day I haven't been to the gym since this training cycle started. I wish I could say I did mobility at home, but I didn't.. just ate terrrrrible food and watched football. Weight is (temporarily) up 6 pounds hahaha. Hamstrings are super bummed and I'm way low on sleep, but other than that feeling decently assembled still. (I mention this because I'm a chronic overtrainer and so far this cycle is working well)


    Week 3 day 2 (Monday Sept 16)
    DE Upper, lunch at S Hill


    10 min mob
    Speed bench, paused EMOM
    close grip:
    bar
    105 + mini x 3
    165 + mini x 3
    195 + mini x 3 x 3

    Medium grip :
    195 + mini x 3 x 3

    Comp grip:
    195 + mini x 3 x 3.
    The close grips weren't super fast but by the comp grips they were flllyyying. This progression as gone up 20# every week and down a band size.. I think next week will just be 215 straight weight then start over with more bar weight or do something else.

    Hang power snatch
    bar x 5
    75 x 5
    95 x 5
    105 x 5.. last one was pressed out due to grip loss.

    Snatch grip is still terrible. I'll keep working on it

    Pullups + dips
    bw: 3 / 12
    +30: 3 / 12
    +30: 3 / 12
    +30: 5 / 12 .. pullups weren't hard enough so stepped up the last set.

    PUMP
    3 sets:
    ez bar push down + curls

    2 sets:
    fat grips bar push down + curls

    2 sets:
    rope pushdowns + hammer curls

    Band rehab
    50 face pulls
    50 overhead ext rotations
    50 pushdowns

    static chest/lat stretching.
    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.

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