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. #101
    Senior Member
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    Sep 2012
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    593
    Dec 29, cfsv

    About an hour of foam rolling and dynamic + band mobility, feeling beatup.

    WOD
    3 rounds of:
    50 yd plate push
    10 bodyblasters (aka 2 pushups to pullup to toe to bar)
    12 70# kb swings
    TIME: 11:17 or so
    Round one took like 1:30 then just outta gas. Need a bigger tank

    EXTRA

    Snatch balance
    bar x 5
    bar x 5
    bar x 5
    almost felt human by here
    65 x 3
    85 x 3
    95 x 3
    105 x 3
    115 x 3
    125 x 3
    135 x dropped it, tried to pick it back up and realized I'm too beat
    down to
    115 x 3 x 3 working on jumping and speed over weight.

    Ring pullup
    bw x 5
    +20# chain x 5,5,5,5

    That extra work took forever due to wandering in circles with all my brain blood in my tummy.
    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. #102
    Senior Member
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    Dec 31, cfsv

    Big warm up with medballs and mega dynamics

    SQUAT
    bar
    135

    E2MOM:
    185 x 10
    225 x 8
    245 x 6
    265 x 4
    275 x 2
    290 x 2
    275 x 4
    255 x 6
    225 x 8
    205 x 10

    Conditioning is improving but bottom squat position sans mirror is still wonky

    WOD
    Death by pullup/pushup/squat (then 2 pullup / 2 pushups / 2 squats)
    In round 9 my shoulder died from kipping or whatever. I was cruising though, bummer.

    spent 15 minutes getting that shoulder to work again

    EXTRA
    GHR curls, 4 sets
    Static GH Ab hold
    15s
    +10# 15s
    +25# 15s 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.

  3. #103
    Senior Member
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    Jan 2, lunch in cda

    band mobility
    ME BENCH
    bar
    135 x 8
    185 x 5
    225 x 3
    245 x 2
    255 x 2
    265 x 1 verrry easy, shoulda doubled or gone 275 but this bar has a weird ring spacing and the whole day I couldn't find the sweet spot.

    C&J
    B warm up
    95 x 3
    115 x 3
    135 x 2
    155 x 1
    165 x 1
    175 x 1 very controlled and smooth! Finally dropping under the bar. Will restart the EMOM next week with 135.
    Last edited by ljosaitis; 01-10-2013 at 12:34 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.

  4. #104
    Senior Member
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    Sep 2012
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    593
    Jan 2 night, cfsv
    Warm up..
    30 minute running clock
    0 - 10 minutes: playing with bar muscle ups. No problem, got a few!

    10 - 17 minutes:
    7 minute AMRAP (as many rounds as possible)
    15 Deadlifts 185
    15 Deficit push-ups (hands on 25lb plates)
    15 Box jumps

    3 rounds + 30 I think

    17 - 20 minutes: Rest

    20 - 30 minutes:
    10 minute AMRAP (as many rounds as possible)
    1k Row (buy-in)
    10 Bar facing burpees
    10 Back squats 95# no racks
    10 Push press

    1 round + 10 burpees I think
    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. #105
    Senior Member
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    593
    Jan 3 morning, cfsv
    band mob for shoulders, dynamic warmup

    Max Effort / Unbroken Tests:
    Double-Unders (3 attempts) - 3 unbroken!! whattttupppp
    Handstand Push-Ups - 34?? I guess I'm good at these.
    Ring Muscle-Ups - 2! Never done these
    Pull-ups only 19, they made fun of my kipping so I went strict halfway through

    WOD: 20 min AMRAP
    5 Chest to Bar Pull-Ups
    10 Wall Ball Shots #20/14
    15 KBS #53/35

    7 rounds. suckkkyy.
    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. #106
    Senior Member
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    Sep 2012
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    593
    Jan 3 lunch in cda
    tons of mobility while coaching.

    50 toe to bar
    then 50 ghsitups in 2:47

    curls and pushdowns.
    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. #107
    Senior Member
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    Sep 2012
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    593
    Jan 5, cfsv
    Found out the 9th is back squat, 14th Crossfit total so I decided to eat a lot and focus on that for the next 8 days or so.
    Tightened the belt which was long overdue and found old Tommy Kono Knee sleeves.
    Weight still 145


    foam roll, dynamic stuff, air squats etc
    SQUAT
    bar to a box
    135 to a box
    135 + 80# chain to a box
    205 + 80# chain x 3
    235 + 80# chain x 2
    255 + 80# chain x 1
    275 + 80# chain x 1
    295 + 80# chain x 1

    Felt pretty easy, starting to work harder on the big lifts again. Should be 335 or so on the 9th which is only about 140 under a raw PR hahaha


    DEADLIFT
    All the chain was doubled and tight on the bar, it was all 100% off the ground about the knees

    135
    135 + 120# chain
    205 + 120# chain
    255 + 120# chain
    295 + 120# chain
    305 + 120# chain, pretty much a max

    WOD
    35 20# wallballs
    5 medball pushups
    5 lunges w/ ball above head
    then 30/10/10, 25/15/15, 20/20/20, 10/25/25

    12:40. No lung burn at all shoulders just tired. shoulda pushed harder.

    Was gonna be muscle up practice but shoulders were shot. Did some mobility and spent 40 minutes or so learning butterfly pullups. Got pretty alright!
    Last edited by ljosaitis; 01-06-2013 at 03:30 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.

  8. #108
    Senior Member
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    Dec 6, s. hill

    Shoulders were bummed so I did about 40 minutes of rollout, band mobility etc

    ME SOHP
    bar x 10
    bar x 10 again, cmon shoulderrrrs
    75 x 5
    95 x 3
    115 x 3
    130 x 3
    140 x 2
    145 x 2 kinda .. Was supposed to be a single but I accidentally bent my knees a touch so I did a second. PR either way.

    DE Bench
    pinkies inside rings so I could lift off

    band x 3
    2 minis x 3
    90 + 2 minis x 3 x 2
    100 + 2 minis x 3 x 2
    110 + 2 minis x 3 x 2
    120 + 2 minis x 3 x 2
    130 + 2 minis x 3 x 2
    140 + 2 minis x 3 x 2
    150 + 2 minis x 3 x 2

    All speed was good, started out 30s rest, ended up more like a minute due to texting haha. felt great

    Dips
    8
    +10# x 8
    +20# x 8
    +30# x 8
    +35# x 8
    +40# x 8
    +45# x 8
    These were all great, easy and not hurty.

    EXTRA
    Side raises, push downs and teriyaki chicken sandwiches.
    Last edited by ljosaitis; 01-10-2013 at 12:34 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. #109
    Senior Member
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    Sep 2012
    Posts
    593
    Jan 7 S. hill
    An hour of yoga and 15 minutes of band mobility
    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. #110
    Senior Member
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    Sep 2012
    Posts
    593
    Jan 9 CFSV

    warm up/mob .. couldn't find the band and missed shoulder warmup which was a huge mistake

    SQUAT
    bar to box
    135 to box
    205 free x 3
    255 x 1
    295 x 1
    325 x 1 .. got a little forward and this was hard
    335 x 1 this was not hard, shoulda gone more but we were done

    WOD
    5 rounds of
    squat 225 x 5
    GH Situp x 10
    5:29

    Shoulder was jaaackkked spent 20 minutes rolling it out and stretching. bummer.
    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. #111
    Senior Member
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    Sep 2012
    Posts
    593
    Jan 9 lunch, cda

    My shoulder hurt so bad after this morning, so I stretched and rolled and did pass throughs for awhile.. went in not knowing if I could do anything

    Clean & Jerk
    B warm up
    95 x 3
    115 x 3

    EMOM for 15 minutes:
    135 x 2

    Went very well.. somehow shoulder felt really good after??


    EXTRA
    pistols
    5 per leg x 3 sets.. went ok. Left leg is better than right

    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.

  12. #112
    Senior Member
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    Jan 10, lunch in cda

    band mob on the shoulder.. feels ok but limited ROM

    ME Incline Bench
    bar
    115
    155 x 3
    185 x 2
    205 x 2
    225 x 1, don't remember ever going this high so we'll just call it a PR

    downset of
    205 x 2

    RE CG Bench
    105 + mini x 10
    125 + mini x 10
    145 + mini x 10
    165 + mini x 10
    185 + mini x 9

    Neutral grip Pullups
    +25 x 5
    +25 x 4
    +25 x 4
    +25 x 3

    HSPU
    13,9,5 .. out of juice.

    some side raises for blood.
    Last edited by ljosaitis; 01-10-2013 at 04:00 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. #113
    Senior Member
    Join Date
    Sep 2012
    Posts
    593
    Jan 11 night
    Soccer!

    Was supposed to be 1 game (44 minutes, with substitutions) but stayed on for a whole no-sub game. Feel a it like I got hit by a truck today.
    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. #114
    Senior Member
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    Sep 2012
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    593
    Friday Jan 11 - lunch in cda
    long dynamic/band warm up, feel beat.

    SNATCH
    B warm up
    High hang with bar x 8 x 2
    65 x 3 full snatch, not too bad
    65 x 3 not too bad again, gonna move up
    85 x 3, pretty alright. Need to practice the jump land 2000 times so my feet are even
    85 x 5.. first one I didn't go down so I did extra and forced the OHS
    85 x 3 + an OHS each just to get better.

    Position is way better. No this is not in kilos. I promised myself starting 2013 I'd work hard on being able to snatch properly and I believe this will come through:

    #1 Technique work
    High hang, low hang, and blocks learning the 3rd pull. OHS well + mobility to actually being able to hit positions.

    #2 Strength
    Hook Grip, high pulls and snatch balances along with the natural growth from pushing the cleans.

    So, mark the calendar, started today.


    EXTRA
    Wanna lift big Monday so I just pumped up today and will take the weekend off

    Rope pushdowns x 3 sets
    Hammer curls x 3 sets
    Bar pushdowns x 3 sets
    DB curls x 3 sets
    Rolling DB extensions x 2 sets
    Band curls x 2 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.

  15. #115
    Senior Member
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    Sep 2012
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    593
    Monday Jan 14 , cfsv

    CROSSFIT TOTAL DAY!!!!
    Weight: with clothes and shoes 143.8

    Big time warm up, lots of mob this day

    Squat
    bar to a box
    135 to a box
    205 to a box, then one free
    255 x 1
    305 x 1
    335 x 1, very easy but forward
    350 x 1, hard, too slow out the bottom.

    Shoulder felt fine, long warmup solved all the problems I had from Wednesday's squatting


    SOHP
    bar x 5 x 2
    95 x 1
    115 x 1
    135 x 1
    145 x 0?? weight got in front.. moved grip in to half thumb from smooth
    145 x 1 very fast
    150 x 1 good enough.

    Deadlift
    135
    225
    295
    345
    385
    405 x 1 very fast
    415 x 1 very fast
    425 x 0 glued to floor. Basically this could've gone easy if I hadn't taken so long. Took too many dl warmups and tonight was Dani's first night at the gym so starting at 385 I had to kinda work with her and got cold.. oh well

    TOTAL
    915.

    So CFTF standards say at
    148: ADVANCED - 833 ELITE 1061
    132: ADVANCED - 745 ELITE 838

    I'm a very light 148 so 915 isn't so bad. Prediction though, my squat will keep returning to normal, my dead will continue up a bit and I'll keep adding 10 or so a month to the SOHP. I'm predicting 405/170/435 or so by April, especially if I can fill out 148 class.


    Started warming up for clean & jerk EMOM, did B warm up, bar, 95, 115, 135 but then Dani was done and I had to roll.
    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. #116
    Senior Member
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    Tuesday Jan 15, morning at cfsv

    Long warmup because I couldn't sleep. Needed it though

    WOD
    5 rounds of:
    10 toe-to-bar
    10 75# power snatch
    10 20# wall ball.

    TIME: 12:03.

    Conditioning felt bad, largely due to last night and little sleep. Good news is rounds of 10 ttb I cruise through. Had to break up the snatches into 5s the last couple rounds due to breathing.


    EXTRA
    more shoulder mob.
    Muscle up practice
    bands x 3 x 2
    full for 1
    then full for 4 PR.

    These are getting easier, wanna be up to 10 in February.


    REMINDER!
    Need to keep working full snatch position, double unders and conditioning for the open.
    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. #117
    Senior Member
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    Sep 2012
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    593
    Tuesday Jan 15, lunch in cda

    Was gonna do the EMOM clean & jerks but felt beat from last night and this morning so I just took it easy.

    Clean & Jerk
    B warm up
    bar
    95 x 3
    115 x 2
    135 x 1
    145 x 1 x 3-5 sets, not really sure. Just wanted to make sure I got some reps in with the right weight because it'll be a sec till I can get back on it and didn't wanna get out of the groove.

    Pendlay row
    115 x 5
    135 x 5
    155 x 5
    165 x 5
    175 x 5

    EXTRA
    Wide pullups, 4 sets of 8 supersetted with
    GHCurls, 4 sets of 8

    Mini Band pull thrus, 3 sets of 10 supersetted with
    Mini Band face pulls, 3 sets of 10.
    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. #118
    Senior Member
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    Wed Jan 16, lunch in CDA
    Overall not a lot of time..
    band mobs for shoulders

    DE Bench
    pinkies an inch inside rings
    bar
    65 + mini x 3
    65 + 2 minis x 3
    85 + 2 minis x 3
    105 + 2 minis x 3
    115 + 2 minis x 3
    125 + 2 minis x 3
    135 + 2 minis x 3
    145 + 2 minis x 3 not super fast so did it again
    145 + 2 minis x 3, speed good
    155 + 2 minis x 3, speed ok
    155 + 2 minis x 3 not fast enough, cutting it.

    There's a chance I had an extra 5 on all this but I'm not sure.


    Pushups on basketball, 45s rest
    20, 20, 17

    Dips
    10
    +25# x 10
    +35# x 10

    EXTRA
    pec deck, some curly stuff.
    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. #119
    Senior Member
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    Sep 2012
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    593
    Wed Jan 16, night CFSV

    Went in to assist the wife, was just gonna do mobility but I got sucked in to workout.

    Thruster
    B warm up
    65 x 5
    85 x 5
    105 x 3
    115 x 1
    125 x 1
    135 x 1
    145 x 1, actually not hard at all. Learned how to pop at the top to not hurt my wrists.

    WOD
    15 minute AMRAP:
    8 ring dips
    10 24" box jumps
    12 overhead lunges with 65#
    7rnds+7

    Learned how to rebound better for quicker box jumps afterward, get the arms into it.
    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. #120
    Senior Member
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    593
    Friday Jan 18, cfsv
    B-RAD and crew were in town so we decided to squat tough. Unfortunately my hams were super jacked from all that overhead lunging and box jumping the other night.

    ME LOWER: Giant Cambered Bar Box Squats
    12" + an iron plate

    bar
    bar + 80# chain
    155 + 80# chain x 5
    205 + 80# chain x 5
    245 + 80# chain x 3 x 3 or so, got some work in
    275 + 80# chain x 2
    305 + 80# chain x 1, coulda kept trucking but right knee didn't stay all the way out.

    That was where I ended, mighta been different in the middle.

    Saturday Jan 18, cfsv
    supersets of budlight and jerkbox construction for time.
    Last edited by ljosaitis; 04-01-2013 at 09:52 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.

  21. #121
    Senior Member
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    593
    Monday Jan 21, lunch in cda

    5 minute shoulder dynamic mob

    ME UPPER: Bench with 1 mini

    bar
    55 + mini
    145 + mini x 8
    195 + mini x 5
    225 + mini x 3
    240 + mini x 1 .. very easy and smooth
    250 + mini x f, almost but brought down too slow. Shoulda gone 245 or just manned up.

    Underhand pullup - 1 min rest
    I think that just means chinup
    +0# x 5
    +25# x 5
    +30# x 4
    +35# x 3
    +40# x 3
    +45# x 2
    +50# x 2
    +55# x 1
    +60# x 1 PR, but I never go underhand.

    DIPS - 1 min rest
    +45# x 13
    +55# x 6
    +55# x 5
    +55# x 4

    EXTRA
    3 sets pushdowns and curls baby
    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. #122
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    593
    Tues Jan 22, morning cfsv
    shoulder mob, 3 rounds of prowler and jumprope

    WOD
    5 rounds of:
    deadlift 275 x 7
    airsquat x 30
    hspu x 7
    TIME: 6:36. Smoked it, this my wheelhouse

    Clean & Jerk
    was supposed to do 155 x 2 x 15EMOM

    B warm up
    95 x 3
    125 x 2
    145 x 2

    EMOM:
    155 x 1, ok
    155 x 1 caught a lil high
    155 x FAIL, somehow didn't let go of the bar and jacked my wrist
    155 x 1 fine, feeling so beat
    155 x 1 fine, need to get lower
    155 x 1 same
    155 x fail, didn't let go again.
    Shut it down.

    Couple things: beat from yesterday's and this morning's lifting first off which should've pointed to taking it down. Fact #2: Difference in % of my 1rm from 135 to 155 is huge.. say my projected 1rm is 185, then 155 is 84% which is NOT speed work. 145 is the most I should be using and if feeling beat 135 is just fine. I gotta remember the point of this is skill not weight.
    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. #123
    Senior Member
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    Tues Jan 22, lunch cda
    Somebody was in the squat rack so spent 15+ minutes on shoulder and hip mobility, overhead squat with a stick.

    DE LOWER, front squat w/ choked minis to a box
    bar x 3
    bar x 3
    95 x 2
    95 x 2
    115 x 2
    115 x 2
    115 x 2
    135 x 2
    135 x 2
    135 x 2
    155 x 2
    155 x 2 but I dropped it. Called it there. Speed was great, just grip is tougher with the bands somehow.

    OHS
    Tried to pause in the hole but ended up just basically fighting to get into a bottom position
    bar x 5
    95 x 5, tough, long reps fighting for the bottom
    95 x 5, same
    95 x 3.. uhh, kinda passed out. Second time in my life my auditory system fails and it literally sounds like an old cd player skipping
    95 x 5 better position, better everything

    Might have done one more, this is just a gigantic mobility struggle. Doing bouncey reps at or slightly above parallel is no biggie now but getting deep and pausing is torture.

    EXTRA
    band face pulls, 3 sets of 20
    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. #124
    Senior Member
    Join Date
    Sep 2012
    Posts
    593
    Wed Jan 23
    SOCCERRRRRRR


    Thu Jan 24, night S. Hill
    Back is beat from the Monday deadlift WOD + all the OHS, shoulders tight.. Spent 25 minutes on dynamic mobility/ band shoulder mob

    SOHP
    bar
    75 x 5
    95 x 5
    115 x 5
    125 x 5
    135 x 5

    Push Press
    155 x 1, missed 2nd
    155 x 2, missed 3rd
    155 x 3, missed 4th

    No mirror and some mistiming, just working on the little push at the end

    DE BENCH
    pinkies 2" from ring
    bar
    65 + mini x 3
    65 + 2 minis x 3
    85 + 2 minis x 3
    105 + 2 minis x 3
    115 + 2 minis x 3
    125 + 2 minis x 3
    135 + 2 minis x 3
    145 + 2 minis x 3 x 4 sets, all fast

    EXTRA
    light pec deck and side raises, 3 sets of 12
    Last edited by ljosaitis; 01-25-2013 at 11:03 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.

  25. #125
    Senior Member
    Join Date
    Sep 2012
    Posts
    593
    Fri Jan 25 morning, cfsv
    10 min shoulder mob, standard lower dynamic mobility
    another 10 minutes trying to get into an OHS position
    B warmup
    SNATCH
    bar x 3
    65 x 2
    85 x 2
    105 x 3 singles, looked pretty good, read to use this weight on a DE day

    WOD
    5 rounds:
    400m run
    20 burpee
    15 bent over db row w/ 50s
    TIME: 19:10

    Tried to do muscle ups and kinda couldn't. I did do one but it wasn't easy. Beat up from last night I guess..

    ALSO: need to start with the band and work transition before going full.
    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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