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. #76
    Senior Member
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    588
    Dec 4 lunch in CDA
    Cleans
    B warm up
    Tall cleans
    95 x 3
    115 x 3
    135 x 3
    155 x 2 x 2

    Did ok, not much time.

    Bench
    bar
    135 x 10
    185 x 5
    225 x 5
    235 x 5
    245 x 3

    these were all supersetted with GHCurls x 10

    extra
    side and front raises + exercise ball leg curls, 3 sets
    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. #77
    Senior Member
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    Dec 4 night

    Indoor soccer drop in, 90 minutes, played probably 70.
    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. #78
    Senior Member
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    Dec 5 lunch in cda
    So.. I woke up destroyed from Tuesday's 3 a day.. by lunch I decided whatever and went in to do something new.

    Snatch grip high pulls
    B warm up
    95 x 3 x 3
    115 x 3 x 3
    135 x 3 x 3
    155 x 1
    165 x 1
    175 x 1
    185 x 1

    I think? Here're the frames from the last one:


    Coach said that looks pretty good except need more body back at the very top. He also said that's powerful enough to snatch 200 easily if I knew how to not suck at it.

    umm what else...

    Pullup
    3
    +25# x 3
    +30# x 3
    +35# x 3
    +40# x 3

    hand tore.

    knees to elbows
    3 sets of 8

    gh situps
    50 (21 unbroken then rest pause)

    a little bit of arm blood pumping
    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. #79
    Senior Member
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    Dec 7 morning
    CFSV
    Needed a day off on thursday.. tried to get in some mobility and hot tub but it wasn't 100% sufficient.

    1 mile run for time - 7:30
    rest 3 minutes
    row 500m for time - 1:45
    rest 3 minutes
    100 yard plate push for time - 1:20ish

    Then spent about 30 minutes trying not to throw up... odd.
    Warmed up for quite some time then:

    Snatch balance
    bar x 3 x 2
    75 x 3
    105 x 3
    135 x something, these sucked.. need to drop faster
    back to 105 for a zillion sets of practice.

    Learned today that I have to lift my knees actively to drop fast.
    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. #80
    Senior Member
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    Dec 7 lunch

    DE Bench
    Pinkies on ring.. for some reason this bench is a lil more tension than south hill.
    bar
    50 + 1 mini x 3
    50 + 2 mini x 3
    100 + 2 mini x 3
    110 + 2 mini x 3
    120 + 2 mini x 3
    130 + 2 mini x 3
    140 + 2 mini x 3 x 3

    Kinda felt like getting my pump on for a change.
    Incline db, 1 min rest
    60 x 10
    70 x 10
    75 x 6 or so hahaha

    HSPU, 1 min rest
    10
    8
    7

    Dips, 1 min rest
    13, 13, 14

    HRPU
    11
    11
    11

    Extra
    flyes/pushdowns
    hammer curls
    seated calves/dorsiflexion strizzetch.
    Last edited by ljosaitis; 12-07-2012 at 04:17 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.

  6. #81
    Senior Member
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    Dec 8
    CGSV

    20 min warm up / mobility

    Cleans
    B warm up, drops etc
    75 for 3 singles
    105 for 3 singles
    125 for 3 singles
    145 for 3 singles
    155 for 1 power clean, stopped there.
    CONSENSUS: After working just once on high pulls these things pop up so hard, but I SUCK at dropping as soon as my brain thinks it's heavy. THUS: need to spend tons of time dropping hard with 135 since that's a super easy weight and work hard on all the pulls etc and we'll retest end of month.

    ME SATURDAY: Deadlift with chain
    135 x 4
    135 + 80# chain x 3
    135 + 160# chain x 3
    225 + 160# chain x 1
    275 + 160# chain x 1
    305 + 160# chain x 1
    325 + 160# chain x 1

    This setup was not doubled.. a tiny bit touched the ground at lockout, but also it was cinched to the bar so at least 1/4 of the chain was always off the ground. Guessing the weight went from 365 up to 465 or so

    DE box squat
    135 x 3
    135 + 160# chain for 10 doubles, 30 seconds rest.
    All fast, chain was juuusst off the ground at the top at 17 little chain links left out of the loop

    WOD
    20 minute team exercise: 1 person rows 200 m while you rotate through: isometric squat/pushup/pullup hang

    then
    3 minutes alternating partner plate push

    then
    stand around talking shop and work mobility a bit.
    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. #82
    Senior Member
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    Dec 10 morning
    CFSV

    short warm up, which sucked due to being late due to snow.
    EMOM - 15 mins
    full clean, 135 x 3

    Most of this went ok.. all of them pop very hard but were often not caught low. I wasn't powercleaning them necessarily but I trick myself into thinking I'm catching them right because I still full squat after a high catch. But, 45 reps in 15 mins, more work than I've ever done with that. Should've probably used a little less weight or done singles or doubles. I like less reps so I don't rush the process as I'm learning technique.

    Conditioning
    Death by shuttle run. Emom + 10 yd shuttle run (so 10 then 20 etc). Made it to 160 yards before I couldn't finish in a minute


    Extra work
    Ring dips, 5x5
    Mr. T (1 chain) ring pullups, I think 5x5

    Pretty fun.
    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. #83
    Senior Member
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    Dec 10 lunch in cda

    Started warming up shoulders and all of a sudden felt terrible. Went forward anyway just took it easy. May be getting sick.

    OHP
    bar x 10
    75 x 5
    95 x 3
    115 x 3
    125 x 2
    135 x nothin. Wanted to crawl in a cave by this point, not sure why I was feeling so bad.
    THE GOOD NEWS: Shoulder mobility has helped enough that these aren't too painful in the wrong ways so I could likely start working harder at it.


    Push press, 60 seconds rest
    135 x 3,3,3,3,3

    Bench - EMOM
    135 x 8
    185 x 5,5,5,5,5

    Extra
    Light pushdowns and side raises to move some blood.
    Last edited by ljosaitis; 12-10-2012 at 03:16 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.

  9. #84
    Senior Member
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    Sep 2012
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    Dec 12 - night CFSV
    Was sick yesterday so this was a challenge

    15 min mobility/rollout
    snatch grip high pulls
    B warm up
    75 x 3 x 2
    105 x 3 x 2
    135 x 3 x a ton.. had a coach trying to teach me to be back at the top instead of like an upright row...
    155 x 3 x 2, out of time.

    WOD
    2 minute row (max effort)(calories) 43 I think
    rest 1 min

    4min AMRAP - 3 rounds.. 70 lb swings make my heart beat.
    10 Kettlebell swings 70/53#
    5 knees to elbows
    rest 1 minute


    4 min AMRAP - 3 rounds + 7
    10 wall ball shots 20/14#
    5 burpee box jumps 24"/20"
    rest 1 minute

    2 minute me row (cal) - something sucky, I started too late. NOTE TO SELF: takes like 15 seconds to setup the rower.



    ME SSB 12" box squat
    65 x 10
    65 + 160# chain x 3
    115 + 160# chain x 3
    155 + 160# chain x 3
    175 + 160# chain x 3
    195 + 160# chain x 3
    205 + 160# chain x 2 .. maybe coulda done the third but no spotter or safety and this was during women's class haha.

    SSB seated GM
    used the box + 1 bumper plate
    155 x 8, 5 sets.
    Last edited by ljosaitis; 01-10-2013 at 12:42 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.

  10. #85
    Senior Member
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    Sep 2012
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    588
    Dec 13 morning, cfsv

    warm up, roll out, band mobs

    WOD
    "Brussel Sprouts" - 14:23 I think

    run 200m
    100m walking lunges --- harder than it should be, need to practice
    50 sit ups
    25 pullups -- need to learn butterfly
    25 pushups
    50 back extensions -- broken after 25 I think, wussy
    100m walking lunges
    run 200m

    EXTRA
    Jumping muscle up + 1 ring dip, about 8 sets of 3 for practice.
    4 sets of l sit ring pullups from the ground, about 8 reps each.
    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. #86
    Senior Member
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    Dec 13 lunch in cda
    Bench
    bar
    135 x 10
    185 x 5
    205 x 3
    225 x 3
    235 x 1..hit the rack. See, I'm too short to unrack this and was by myself. This sucks. So, ask somebody for a handoff
    245 x 5 easy. Huge difference for me and my trex arms

    Clean and jerk
    B warm up
    tall cleans
    95 x 3

    EMOM - 15 minutes
    115 x 2.

    30 total c&j, I'll creep toward 135 then up the reps per minute. Goal: 30 w/ 135 in 5 minutes.

    EXTRA
    1 set of flyes, push downs, rope curls, face pulls, hrpu, side raises, gh situps just to get some blood pumping.
    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. #87
    Senior Member
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    Dec 15
    Missed mobility a lot this week, felt like I got hit by a bus warming up. Glutes tired, everything a bit worn out.

    30 minutes of rolling around and band mobs later...

    ME Deficit DL
    Struggled to find something to pull off. Tried a couple bumper plate setups and ended up just standing on bumper 45s .. 3-4"

    135 x 5
    225 x 3
    275 x 3
    315 x 2
    345 x 2
    365 x 2
    375 x 1
    Good enough.

    WOD
    3 rounds each of:
    50 double unders + 10 med ball situps
    25 180jumpsquats + 12 hrpu
    250 m row + 14 55# kb swings
    18 minutes something

    DE Bench
    120# chain x 10
    95 + 120# chain x 3
    95 + 120# chain x 3
    125 + 120# chain x 3 x 4
    145 + 120# chain x 3 x 2
    165 + 120# chain x 3 x 2
    Something like that, little rest, didn't really count but ended up there

    close stance bottomed out pause squats
    started with a box and bar for awhile.. wasn't feeling amazing so took it easy
    120# chain x 5
    115 + 120# chain x 5
    135 + 120# chain x 5
    155 + 120# chain x 5
    I think I stopped then.

    Did 6 consecutive double unders, that was good. The deadlift was good enough given my overall recovery.
    Last edited by ljosaitis; 01-10-2013 at 12:41 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. #88
    Senior Member
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    Sep 2012
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    588
    Dec 17 morning, cfsv
    15 min mob with stick
    B warm up, different positions, push press, snatch balances etc

    Snatch
    65 x 3
    75 x 3
    95 x 3

    EMOM for 7 minutes: 105 x 1
    About half of these were kinda ok. Obviously light, just suck at getting down.

    Death by plate push
    made it to 6+6

    Extra
    About 10 sets of band sit muscle up triples
    Some jumping muscle ups.
    Gotta get the quick flip better, but getting closer.
    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. #89
    Senior Member
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    588
    Dec 17 lunch, cda

    WEIGHT: 143 with oly shoes and all my accessories. That must be 140 naked. I've been eating like a champ too, I'm a tiny, tiny human.

    ME Bench
    bar
    135 x 8
    185 x 5 .. was feeling kinda wrecked. muscle up practice + low back from Saturday's deficit pulls and today's plate pushes.
    205 x 12
    225 x 8 .. feeling rough
    245 x 3 .. very rough
    260 x 1, easy just feeling a bit beat. Thus, decided just to fling some blood around. Get swizzole etc.


    EXTRA
    Incline DB bench 4 sets of something
    3 sets of med ball diamond pushups + rolling db extension
    3 sets incline flye + pushdowns
    50 ghr situps
    a megaset of hammer curls
    Last edited by ljosaitis; 01-10-2013 at 12:41 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. #90
    Senior Member
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    Sep 2012
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    588
    Dec 17 night
    Soccer! On and off for 44 minutes
    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. #91
    Senior Member
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    Sep 2012
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    588
    Dec 18 lunchtime in cda
    Woke up at 6 to go xfit but felt like a train hit me due to 1) yesterday's 3 a day 2) apparently stubbing my toe hard enough on my OTHER foot last night for lasting problems. I could get past being sore but my toe sucked too much for meaningful work. SO, lunchtime did some random stuff


    ME Pullups - 90 seconds rest
    These are a little wider than normal due to the grips.
    bw x 5
    +10# x 5
    +20# x 5
    +25# x 5
    +30# x 5
    +35# x 4
    +40# x 3
    +45# x 2
    +50# x 1
    +55# x 1
    +60# x 1
    I think this may be a pr

    Neutral grip pullups, short rest
    14, 8, 6

    Cable row
    5 sets of 10 ish, trying to get some scapular retraction

    Leg press????
    So don't tease, wanted to front squat today but the toe.. so I did paused sets of 5, very close stance 5 or 6 sets working up

    Weird day but toe and lower back needed some rest.
    Last edited by ljosaitis; 01-10-2013 at 12:41 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.

  17. #92
    Senior Member
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    Sep 2012
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    588
    Dec 19 - lunch cda
    Probably should've worked out this morning but my foot was a lil jenky and I was tired... After I moved around awhile through the day I felt ok

    Clean & Jerk
    B warm up, tall cleans etc
    95 x 3
    115 x 3

    EMOM: 125 x 2 for 15 minutes.
    I was sweating by the 10th set.. obviously easy weight but it's conditioning myself to lift properly even when fatiguing.

    EXTRA
    Toe2bar
    5x5, 30 seconds rest. Trying to work rhythm.

    ghr, 3 sets
    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. #93
    Senior Member
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    588
    Dec 20 morning, cfsv

    100 double unders

    4 rounds of:
    400 m row
    10 Bodyblasters (1 chirpee + knee to elbows)

    100 double unders



    Took like 28 minutes or something awful. I'm still clueless at jumprope and am preeettyyy beat up in the lower back and upper trap regions.
    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. #94
    Senior Member
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    Sep 2012
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    Dec 20 lunch, CDA

    DE Bench pinkies on ring
    bar
    50 + 1 mini x 3
    50 + 2 mini x 3
    100 + 2 mini x 3 x 3
    120 + 2 mini x 3 x 2
    140 + 2 mini x 3 x 2
    150 + 2 mini x 3 x 3

    Pin presses
    about a 2 board.. it's been half a decade so started easy

    135 x 5
    205 x 5
    245 x 4
    255 x 3

    DIPS - 1 min rest
    23
    16
    14
    12
    12

    EXTRA
    some hammer curl and pushdown superset for blood slangin.

    Need a core/back rest but the arms are 100% fresh
    Last edited by ljosaitis; 12-20-2012 at 04:38 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.

  20. #95
    Senior Member
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    Sep 2012
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    588
    Dec 20 night
    6-8:30 soccer at the kroc.
    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. #96
    Senior Member
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    Sep 2012
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    588
    Dec 22 - cfsv

    15 min roll out / warm up
    ME Squat
    bar to box
    135 x 8 to box
    185 x 3 free.. very squirrely in the bottom?
    225 x 5 to box
    245 x 3 to box
    265 x 3 free, again weird
    285 x 3
    300 x 2
    315 x 1.

    I guess a weak warm up after a brutal weak makes me completely unstable in the whole. Should've been able to go higher but out of time and frustrating technique.

    WOD

    20 yard burpee broad jump

    100 du
    21 med ball sit2stands
    21 burpee wallballs
    75 du
    15 med ball sit2stands
    15 burpee wallballs
    50 du
    9 med ball sit2stands
    9 burpee wallballs
    100 yd plate push

    20something minutes. who cares, I blow at double unders.



    Deep 5 second pause squats
    trying to figure out the whole issue.. realized immediately that after moving around I was fine.
    135 x 5
    165 x 5
    185 x 5
    205 x 5
    225 x 5

    Trap bar dl
    135 x 8
    225 x 8
    295 x 8
    315 x 8
    335 x 8
    Started taking forever between sets, just worn out

    EXTRA
    3 sets of mr. t GHR
    Last edited by ljosaitis; 01-10-2013 at 12:40 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.

  22. #97
    Senior Member
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    588
    Dec 24 morning, cfsv
    long warm up

    ME Floor Press, pinkies on rings
    bar
    80# chain (all chain doubled) x 5
    95 + 80# chain x 5
    135 + 80# chain x 3
    185 + 80# chain x 3
    205 + 80# chain x 2
    225 + 80# chain x 1
    235 + 80# chain x 1. pretty hard for some reason, I think I paused too long

    WOD
    12 days of Christmas. AKA 1 then 2,1 then 3,2,1 etc
    All bar weight only 95#
    1 ohs
    2 rack jerks
    3 power cleans
    4 deadlifts
    5 push-ups
    6 toes to bar (FINALLY figured these out smoothly)
    7 box jumps
    80 yd plate pushes
    9 burpee to pull-up
    10 ring dips
    11 ground to overhead with 50s
    12 squat clean thrusters

    took 52 minutes I think! So long. Got kinda sick halfway through, think it's because not used to the long stuff
    Last edited by ljosaitis; 01-10-2013 at 12:40 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.

  23. #98
    Senior Member
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    Dec 27 lunch in cda

    brief warm up
    Clean & Jerk
    B warm up
    95 x 3
    115 x 3
    EMOM for 15 minutes: 135 x 2

    Felt better than 125 last week, will move up fast.
    Tried to do hang cleans, hurtttyyy

    Pendlay rows, 60s rest
    135 x 8
    155 x 8 x 3

    Wide grip pullups 60s rest
    5,
    5,
    4,
    4,
    3

    EXTRA
    50 GH Situps
    some hammer curls



    DEC 27 NIGHT
    2 hours of soccer!
    Last edited by ljosaitis; 12-29-2012 at 05:23 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.

  24. #99
    Senior Member
    Join Date
    Sep 2012
    Posts
    588
    Dec 28 morning cfsv
    20 minute band mobility / warmup

    WOD
    21-15-9 of
    Deadlift 225
    dips (not ring)
    20# wallball.

    TIME - 6:15
    Today was the first time I whupped my class. somebody from the earlier class got under 6 though. Need to learn the rhythm of wallballs. At least the deadlifts and dips were a smokeshow.

    Extra
    5 rounds of
    SSB box squat - 135 + 80# chain x 3
    30 yards of prowlerin, half high half low.
    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. #100
    Senior Member
    Join Date
    Sep 2012
    Posts
    588
    Dec 28 lunch in cda

    band mob, 10 min

    ME SOHP
    bar
    75 x 5
    95 x 5
    115 x 3
    125 x 2
    135 x 1
    140 x 1

    Moved my grip in a little. The good news is my shoulder feels awesome so I think I can push on these a bit. Considering the dips this morning and the jerks yesterday I'm alright with this.

    ME Push press
    145 x 3
    155 x 3
    165 x 2
    175 x 0, bad timing

    Incline bench
    bar
    115 x 10
    135 x 10
    155 x 10
    165 x 7
    155 x 7

    Extra
    decline rolling skullies, few sets of 12 to move some blood
    Last edited by ljosaitis; 01-10-2013 at 12:39 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.

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