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. #51
    Senior Member
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    Nov 6 lunch

    Somehow I'm missing my oly shoes so this was all back to good ol chucks. Feels different

    SQUAT
    bar x 10
    135 x 8
    185 x 5
    235 x 5
    275 x 3
    305 x 1
    Easy stuff despite the morning workout.


    Deadlift
    135 x 10
    225 x 10
    255 x 10
    285 x 10
    305 x 10

    Weighted neutral grip pullups
    +0 x 3
    +15 x 3
    +25 x 3
    +35 x 3
    +45 x 3 .. not too bad

    Assistance
    3 sets of:
    pendlay rows 135 x 10
    and ghr leg curls
    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. #52
    Senior Member
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    Nov 7 morning
    CrossfitSpokaneValley..

    big warmup.. twice in a row.. very good for me. Lotta mobility, box jumps, lattery stuff etc

    WOD
    7 minutes row: 1750ish
    1 minute rest
    7 minutes 30 yard plate push: 22 trips
    1 minute rest
    7 minutes burpees: 61

    Interesting notes:
    Rowing was hard because it felt like deadlifting from yesterday so I was muscularly worn out.
    Plate pushes were easy but used the lungs.. should've pushed harder
    Burpees should've been pushed too but I was feeling pukey.
    I imagine this whole thing in a month would be slight improvement on rowing and 25% improvement on the other two.
    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. #53
    Senior Member
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    Nov 7 lunch
    Weight with clothes, shoes, ipod etc is 144.4! What the heck, I'm childsized.

    hang power clean + push press
    bar x 5
    75 x 5
    95 x5
    115 x 3
    125 x 1
    135 x 1
    145 x 0

    This was a terrible idea. My shoulder is getting better, but two things:
    1) I think powercleaning in general is bad for me because I basically said forget high elbows which I need to learn and
    2) Not sure if the hang is harder to hold or what but I could NOT hold on to this. After doing some research I think maybe my tiny hands need to figure out a form of a hook grip.

    Bench
    bar x 10
    135 x 10
    185 x 10
    205 x 10
    205 x 10
    205 x 8

    Assistance
    dips w/ +25 lbs
    10,7,7

    3 sets of:
    rope push downs + db side raises.
    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.

  4. #54
    Senior Member
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    Nov 8
    row and mobility warmup

    AMRAP - 20 mins
    50 backward jumpropes
    40 yards of gator pulls w/ 45# plate
    30 squat clean wallballs
    20 weighted situps w/ 45# plate
    10 meat hangers

    I went thru once and got 9 wall balls, so 249.. Some people did 400 something. I wasn't out of juice at all just mainly I can't jump rope and my elbow was shot from yesterday so I couldn't really wallball... and I suck at toe to bar'n.
    SOOO need some practice.

    Afterward I started static hook holds with 95, gonna work this hard.
    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. #55
    Senior Member
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    Nov 8 lunch
    deload part

    20 min mobility including
    OHS 3 sets of 10 w/ bar
    hook grip static holds .. just 185

    50 ghr situps

    bicep stuff

    little kettlebell static holds, lotta different configs. Workin gripppppp
    Last edited by ljosaitis; 11-12-2012 at 10:12 AM.
    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. #56
    Senior Member
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    Nov 11

    30 min roll/mobility/warmup

    Deadlift
    135 x 6
    205 x 5
    275 x 4
    325 x 3
    355 x 3
    385 x 3 .. this should've been easier, dunno why really.

    Clean
    started with long warm up sequence, practiced tall cleans with the bar to figure out how to drop
    95 for 5 singles
    115 for 5 singles
    135 for 5 singles.. so far all this was awesome, super easy, fast, elbows up, caught low, all of them were even paused in the bottom (which I'm excited for because it means I'm not off balance) but then..

    150 failed twice and powercleaned once. As soon as I get worn out or unfocussed I just won't go under the bar. All the failed once were pulled to eye level.

    A couple sets of thrusters to try to get in the groove then..
    FRAN
    13:34 hahaha.

    Still not good at thrusters. All of that was in chunks of 3, 4 or 5 at best. At the end I figured out I didn't need to get my elbows quite as high which started saving wrists. hopefully next time is under 10.

    THEN kinda hurt my lower back being bent over staining stair treads for a couple hours.
    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.

  7. #57
    Senior Member
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    Nov 12 night

    Some foam rolling, walking, tons of shoulder mob.. tried the new DT method of setting with rotation, like it.
    Bench
    bar
    135 x 10
    185 x 5
    225 x 3
    245 x 2
    260 x 1. Pretty easy, probably should've gone 265 or more but played it safe.

    SOHP
    45 x 8
    65 x 8
    85 x 5
    95 x 5
    100 x 5 .. felt relatively normal which is good for my wonkiness

    Split Jerk
    Never tried just doing this, figure I should start practicing
    100 x 1
    115 x 1
    135 x 1
    155 x 1
    160 x 1
    These are very intimidating to me but easy once I go for it.

    Baby Wod
    3 rounds of:
    5 hspu
    10 dips
    15 hrpu
    45 second rest
    6:32 .. Had to break up 2 sets of hrpu and 1 set of dips so this is an area to improve, my anaerobic muscular endurance.

    Rowed 500 m
    biked a mile
    50 thrusters with the bar, practicing till these are cake

    light tricep, shoulder and hip 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.

  8. #58
    Senior Member Judas's Avatar
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    Out there... like ****in' Pluto man...
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    Any reason why you deadlift before olympic lifting? If there isn't, then i would strongly suggest you do the olympics first... always. They're fairly light, they work better when you're fresh and before the bigger movements start to stiffen you up, they dont really tax the things you do after them, and i find they are a really good 'CNS tuner' for anything heavy you do after.

    In an actual oly club you'll typically snatch first, then C&J, then do pulls (if you do pulls, and i dont mean deadlifts), THEN squats or deads.

    And 144lbs...??? I think its about time you started the bulk towards 220. You're the perfect height for a jacked-as-fuck 220...
    Last edited by Judas; 11-13-2012 at 03:37 AM.

  9. #59
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    Quote Originally Posted by Judas View Post
    Any reason why you deadlift before olympic lifting? If there isn't, then i would strongly suggest you do the olympics first... always. They're fairly light, they work better when you're fresh and before the bigger movements start to stiffen you up, they dont really tax the things you do after them, and i find they are a really good 'CNS tuner' for anything heavy you do after.

    In an actual oly club you'll typically snatch first, then C&J, then do pulls (if you do pulls, and i dont mean deadlifts), THEN squats or deads.

    And 144lbs...??? I think its about time you started the bulk towards 220. You're the perfect height for a jacked-as-fuck 220...
    Hahaha dude I've never weight more that 176 as fat as could be.

    You're right about oly stuff, I'm sort of slowly transitioning so the reason it's been in this order is I've been dabbling and now need to dive in. The only thing is, I'm so immobile that stiffness works backwards.. takes me a warmup plus some lifting to have any range. I'm going to basically start treating the oly stuff as dynamic effort and putting it first.. I've got a whole lotta mental game to improve before I can apply any strength.
    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.

  10. #60
    Senior Member
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    590
    Nov 13 morning
    crossfit spokane valley

    long warm up, standard drills

    WOD
    4 rounds of:
    20 weighted situps w/ 45#
    20 split jumps
    20 ground to overhead with 40# dbs (but I went 25,30,35,40 since shoulders were cold)
    200 m row

    Took around 25 minutes, not great. The ground to overhead killed me and the situps had to be broken.
    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. #61
    Senior Member
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    Nov 13 lunch
    extra stuff time.

    Hook grip shrugs
    45 x 15
    95 x 10
    115 x 10
    135 x 10
    155 x 10 or something like this. Just trying to get used to Hook and see if my thumbnail falls off.

    OH Squat
    45 x 3 sets of 10.. just trying to get mobile

    Snatch Balance
    45 x 5
    65 x 5
    95 x 5
    115 x 3
    125 x 1 miss, then one push press, then one halfway decent drop.

    So the takeaway this week seems to be if I practice cleans with 135 and less and snatch balance with 115 and less then I can perform the lifts correctly. Considering focus here plus focus on ME in sympathetic areas.

    gh situps 3 sets of 10
    some hammer curls
    kb grip holds, 15# x 15 seconds x 3
    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.

  12. #62
    Senior Member
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    Got behind on this thing so I'm sort of guessing

    Nov 13
    Crossfit

    Warm-up
    5 minutes jump rope
    5 minutes row
    Snatch drills

    WOD
    5 Rounds of…
    10 wall balls
    10 squat snatches .. used a very light weight worked on technique. Time was irrelevant. Spent awhile after class practicing cleans, figured out my grip was way wide and am learning.

    That night, picked up a bunch of old gear: 200 lbs of chain, ssb and giant cambered bar... so went back for
    DE ssb box squats
    bar x 10 x 2
    bar + 80# chain x 3 x 2
    105 + 80# chain x 3 x 2
    135 + 80# chain x 3 x 2
    155 + 80# chain x 3 x 2
    175 + 80# chain x 3 x 2
    195 + 80# chain x 3 x 2
    or something. Was fast until the last 2.


    Nov 14
    Warm-up
    800m run
    40 yard bear crawl
    30 double unders
    20 push-ups
    10 pull-ups
    Dynamics

    WOD
    Obstacle Course
    It was 3 rounds of some jump over boxes course, pullups maybe? I don't remember. A bunch of running around


    Nov 15
    This was fun
    Lonnnng warmup

    DE deadlift, light bands 2 loops around bar
    135 x 3
    205 for 21 reps, one about every 15 seconds so total time about 5 minutes

    BENCH
    bar
    135 x 10
    135 + 80# chain x 2
    185 + 80# chain x 2
    185 + 80# chain x 2
    185 + 80# chain x 2
    195 + 80# chain x 2
    200 + 80# chain x 2
    205 + 80# chain x 2
    .. something like this

    Conditioning
    tried muscle ups, elbow no go so

    3 rounds:
    thrusters w/ 75# x 14
    gh situps x 21
    don't remember the time
    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. #63
    Senior Member
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    Nov 20
    20 min rollout / warm up

    ME SSB Squat
    65 x 10
    135 x 5
    185 x 2
    135 + 80# chain x 2
    185 + 80# chain x 2
    225 + 80# chain x 2
    255 + 80# chain x 2
    265 + 80# chain x 2
    275 + 80# chain x 2
    May've been one or two more in there but that's where I ended.

    WOD
    Tabata:
    8 rounds each
    KB swings, 70# - around 50?
    Box Jumps, 24" box - around 50
    Pull-ups, around 40
    Squats, around 115

    EXTRA
    10 minutes to do 50 burpees then 3rm front squat. Did the burpees in around 3 minutes taking it easy, then
    95 x 3
    135 x 3
    185 x 3 and was somehow out of time? Did 205 x 3 just because
    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.

  14. #64
    Senior Member
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    Nov 20 lunch
    quick warm up

    Squat cleans, all hook grip
    55 x 3
    65 x 3
    75 x 3
    85 x 3
    95 x 3
    105 x 3
    115 x 3
    125 x 3
    135 x 3
    145 x 1
    155 x 1
    165 x 1 .. this had the first hint of being caught high so I stopped. Goal is to have confidence getting under the bar and practicing awesome technique

    SOHP from ground
    95 x 8
    95 x 8
    95 x 7
    95 x 5

    Ran outta time, wanted to do jerks, hand stand pushups and hrpu
    Last edited by ljosaitis; 11-20-2012 at 03:26 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.

  15. #65
    Senior Member
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    Sep 2012
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    590
    Nov 20 NIGHT
    SOCCER!! Indoor for 44 minutes.. played roughly half of that. Ran hard. Slept about 5 hours and then:

    Nov 21 morning
    CrossfitSpokaneValley

    25 minutes rollin out/warm up with med ball

    WOD
    21-15-9
    bodyweight deadlift
    pushups
    toe to bar
    6:11

    So the good news is someone taught me how to do t2b and I get it now, the bad news is I need some practice. This overall time wasn't bad but if I can remember I'll retest in a month and I expect 4-5 after becoming proficient in the t2b.

    EXTRA WORK
    Overhead squat
    stick x 5 x 3 sets
    45 x 5 x 5 sets

    Snatch balance
    45 x 3 x 2 sets
    75 x 3 x 2 sets
    105 x 3 x 5ish sets.. just working on mobility

    MUSCLE UP PRACTICE
    Ring dips 6-8 reps for a few sets, just getting used to rings
    jumping muscle ups to get the turn down
    practicing kipping 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.

  16. #66
    Senior Member
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    Nov 21 night
    warmup again, elbow a lil sad

    Floor press
    all chains doubled
    bar
    bar + 80# chain x 5
    95 + 80# chain x 5
    135 + 80# chain x 3
    155 + 80# chain x 3
    175 + 80# chain x 3
    195 + 80# chain x 3
    195 + 80# chain x 3
    215 + 80# chain x 2
    225 + 80# chain x 1
    235 + 80# chain x 1
    245 + 80# chain x 1
    Honestly no idea if those were the sets, but it's right at the end.

    DE high pull
    tried to figure out how to do this with chains.. didn't work so I ended up with:
    75# + light bands.. about 21 singles in 5 minutes
    Then I tried to maybe do some cleans but I felt all haggard.

    MR. T pullups on rings
    20# x 5
    20# x 5
    20# x 5
    20# x 4
    20# x 3

    HRPU
    3 sets of 25
    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. #67
    Senior Member
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    Nov 24
    Went in to do a bunch of work and was soooo stiff that the warm up turned into an hour and I decided to save the work for another day
    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.

  18. #68
    Senior Member
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    590
    Nov 25 night, south hill
    25 min warm up/mobility/roll out

    Cleans
    B warm up + tall cleans, wrist mob

    95 for 8 singles in 2 minutes
    105 for 8 singles in 2 minutes
    115 for 8 singles in 2 minutes
    All these looked good except wrists seem to bend unevenly. Just working technique.

    REV band deadlift
    Setup was doubled minis from 6th pin
    - about the bar at lockout, 125ish off the floor

    135 x 5
    205 x 5
    295 x 3
    345 x 3
    385 x 3
    435 x 1
    465 x 1
    485 x 1

    Could've maybe gone up another 10 or 20 but ran outta time.
    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. #69
    Senior Member
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    590
    Nov 26 morning, cf spokane valley
    “Filthy Fifty”
    50 Box Jumps
    50 Jumping Pull-up
    50 Kettlebell Swings
    50 Walking Lunges
    50 Knees-to-Elbows
    50 Push Press #45
    50 Back Extensions
    50 Wallballs
    50 Burpees
    50 Double Unders

    Took about 38 minutes. I suck at: knee to elbow, wallball, double under.
    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. #70
    Senior Member
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    Nov 26 lunch, cda

    ME Incline Bench
    bar
    50 + 1 mini x 5
    100 + 1 mini x 5
    120 + 1 mini x 3
    140 + 1 mini x 3
    160 + 1 mini x 3
    170 + 1 mini x 3
    180 + 1 mini x 2
    185 + 1 mini x 1

    Push Press
    bar + minis x 5
    65 + minis x 3
    75 + minis x 3
    85 + minis x 3
    95 + minis x 3
    100 + minis x 3 I think?

    Split Jerk
    95 x 2
    115 x 2
    135 x 2
    145 x 2
    155 x 1
    165 x 1

    Outta time.
    Last edited by ljosaitis; 01-21-2013 at 02:04 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.

  21. #71
    Senior Member
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    Nov 27 lunch

    some mob at work

    CLEANS
    B warm up, tall cleans
    95 - 4 singles
    115 - 4 singles
    135 - 3 singles
    145 - 2 singles
    155 x 1
    165 x 1 .. best looking 165 by a mile, felt great
    175 x high pull.. Kinda lost my mojo after the one before.

    Tall cleans
    95 x 3, 5 sets 30 seconds rest

    DE box squat
    bar x 5
    bar + choked minis x 2
    95 + choked minis x 2
    145 + choked minis x 2 x 2
    165 + choked minis x 2 x 2
    175 + choked minis x 2 x 2
    185 + choked minis x 2 x 2

    Fast enough, felt good. Probably an awful idea given soccer 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.

  22. #72
    Senior Member
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    590
    Nov 27 night
    Played 10 or so 5 minute mini soccer games.. 3 goals and an assist!

    Nov 28
    Became a necessary rest day

    Nov 29 morning
    CFSV
    warm up

    ANGIE
    100 pull ups
    100 push ups
    100 squats
    100 situps
    22:30

    NOTES: pullups took like 11-12 minutes, not good. Need to get better at this kipping nonsense and learn butterfly. Pushups were tougher than expected dude to pullup wear on shoulders. Rest went quickly.

    EXTRA WORK
    Snatch Balances:
    started with a wood bar
    45 x 3 x 2
    95 x 3 x 2, started to drop faster
    115 x 3 x 2, better
    125 x 1
    135 x 1
    145 x 1, basically a push press so I stopped.

    More soccer tonight so nothing 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.

  23. #73
    Senior Member
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    590
    Nov 29 night
    Soccer.. got 2 goals for RCU but injured my left foot pretty badly which resulted in having to take time off.

    Dec 1 South hill
    Had to lay off the foot so did upper with no leg drive

    DE bench
    bar x 10
    50 + 1 mini x 3
    50 + 2 minis x 3
    100 + 2 minis x 3 x 2
    120 + 2 minis x 3 x 2
    140 + 2 minis x 3 x 6

    Was sorta lowering normally, pausing and exploding up.

    HSPU
    16
    12
    10
    8
    10

    Dips
    Am now doing this super forward and bottomed out in preparation for muscle ups
    10
    10
    10
    8
    7

    EXTRA
    flyes, side raises and pushdowns for some recovery
    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.

  24. #74
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    DEC 3 night
    soccer! 1 goal, foot did better but was babying the lefties
    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. #75
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Dec 4 morning
    CFSV

    briefer warm up

    WOD
    30 wall balls 10#
    1 rope climb
    25 wall balls
    2 rope climbs
    20 wall balls
    3 rope climbs
    6:05.. never rope climbed before, not bad.

    Box snatch above knee
    bar x 1
    65 x 1 x 2
    85 x 1 x 2
    105 x 1 x 3

    only one of these was a power, doing better.


    Squat
    bar
    135 x 5
    185 x 2
    225 x 2
    245 x 2
    EMOM: 265 x 2 for 5 sets

    1&1/4 front squats
    95 x 2
    135 x 2
    155 x 2
    175 x 2
    195 x 2
    205 x 2

    Getting better on position.
    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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