The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its 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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 7 of 22 FirstFirst ... 5678917 ... LastLast
Results 151 to 175 of 538
  1. #151
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Sunday Feb 17, daytime
    It was nice out so I got about 90 minutes of outdoor pickup soccer in. Bunch of stretching at night
    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. #152
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Mon Feb 18, night CFSV
    MFT #97
    misfit-training.com

    Almost 30 minutes of mobility to be able to get into positions. B warm up etc.

    1. OLY Clean and Jerk x20 @80% (140#)
    6:11

    Felt pretty good.. probably 4 times I didn't let go which was bad, once I sat back too far and got out of a good position and a few times the jerk was a push press. I think 5 minutes would be the next effort, 4 a minute is fine for my current conditioning level, I'm still just sketchy about positions.

    2. CFWO AMRAP 10 Minutes
    5 Power Snatch 95# (rx was 145)
    10 CTB Pull-ups
    15 Pistols

    Only 3 rounds, which is awful, and it's 100% the pistols. Need wooorrrrrkkkk.



    3 Rounds
    25 Double Unders (rx was 100)
    25 Hand-release push-ups
    Rest 90 seconds (rx was 2 minutes but I was doing so few DUs)

    First round I was getting 1 - 3 double unders. Moved my grip to the end of the handle and by the end got cruising, 10 in a row! Jumprope is silly.
    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. #153
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Tues Feb 19, CFSV
    MFT #98
    misfit-training.com

    Spend 30+ minutes on mobility, well worth it.

    DE Lower - GCB Squat to 12" box
    bar
    bar + 80# chain
    115 + 80# chain
    155 + 80# chain x 2
    155 + 80# chain x 2
    155 + 80# chain x 2
    155 + 80# chain x 2
    175 + 80# chain x 2
    185 + 80# chain x 2
    195 + 80# chain x 2
    205 + 80# chain x 2
    205 + 80# chain x 2
    215 + 80# chain x 2

    Speed was good, slightly slower the last 3.


    9 MIN AMRAP
    30 Wallballs 20#
    5 muscle ups

    Only 2 + 25 First round I did the MUs unbroken and was cruising. Second round I got 4 mu's then wrecked and could NOT get the kip back. Spent like 3 minutes flailing to get one more, thus the lame score.


    E2MOM
    5 shoulder to overhead 125#
    10 32" pvc jump overs

    Should've used more on the shoulder, getting better at not holding at the top.
    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. #154
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Tues Feb 19, night South Hill

    Shoulders are beat from all the overhead and pushups earlier and yesterday, but Rando wanted to bench a little and I've been slacking in that dept.

    Shoulder mobs.

    Bench
    bar
    135 x 8
    135 x 3
    185 x 3
    205 x 3
    225 x 3
    235 x 3
    245 x 3

    Felt a bit beat but got through this little bit ok

    RE Method
    Catchup for everything I've been missing. Everything slower, bb style
    Incline db, 60 x 10, 3 sets
    Pec Deck + Machine row, 3 sets
    dips x 15 + band face pulls x 15, 3 sets
    pushdowns + band pull aparts, 3 sets
    side raises + curls, 3 sets
    decline leg lift and roll up move + 60 second plank, 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.

  5. #155
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wed Feb 20
    Hour massage and an hour mobility work. Trying to reemphasize recovery work.
    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. #156
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Thurst Feb 21
    Oly Day!
    Over an hour of foam rolling + bands/dynamic warm up
    B warm up

    EMOM 1 Snatch + 1 OHS
    bar
    75 eh
    75 not bad!
    95 ok
    95
    95
    95
    95 feeling good, move up
    115 good enough
    115
    115 move up
    125 caught high
    125 caught high

    Don't really know if this is progress. OHS feel and look way better but no 3rd pull

    EMOM 1 Clean + 1 High Hang Clean (all squat)
    95
    95
    115
    115
    115
    115
    125
    125

    Good for me to work this high hang, Feel the jump part rather than picking up speed from the 1st pull

    WOD
    8 min AMRAP:
    7 push jerk (95#)
    8 burpees
    9 t2b
    4 rounds + 18.

    Pretty good. Was supposed to use 135 on the jerks which would've been ok but my shoulders are getting so beat.
    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. #157
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Fri Feb 22, morning South Hill
    25 minutes of foam roller /dynamic warmup

    ME Lower - reverse band deadlift
    doubled minis, 6th pin from the top

    135
    225 x 3
    315 x 3
    385 x 3
    435 x 1
    475 x 1
    495 x 1. Went fine, was beat a bit from yesterday so only went for 10# more than last time.

    WOD - 9 min AMRAP
    2 cleans (95#)
    2 ctb pullups (neutral grip)
    4 cleans
    4 ctb pullups
    6 cleans
    6 ctb pullups
    8 cleans
    8 ctb pullups
    10 cleans
    10 ctb pullups
    3 cleans

    Stayed light to get cardio in.

    LUNCHTIME
    about 90 minutes of BASKETBALL?? Never played before, 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. #158
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    5 min band mob

    ME UPPER- rev ban floor press
    Bands doubled I think 8 pins up. Fatter bar, pinkies on ring
    135 x 3
    225 x 3
    265 x 3
    295 x 3
    315 x 1
    335 x 1
    355 x 1, almost got stuck but worked it out

    SOHP
    BAR X 10
    95 x 5
    115 x 5
    125 x 5. Didn't expect much, shoulders beat

    wide grip pull up
    3
    +15 x 3
    +25 x 3
    +30 x 3
    +35 x 3
    +37.5 x 3
    Maybe didn't do one of those but ended there

    dips
    8
    +35x8
    +55x8
    +65x8

    Short day but did some work
    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. #159
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Mon Feb 25, lunch S. Hill
    about 30 minutes of mobility, partly due to dude taking up space

    DE Lower
    EMOM, 1 Snatch Grip High Pull, 1 Snatch + 1 OHS
    95 # for 10 minutes.

    1 Snatch + 1 OHS, 90s rest
    105
    115
    125 for 5 sets.

    Nothing special just working on technique. Don't think I ever landed better than 2" above parallel but the OHS are improving and I think the high pulls helped me set up for the snatch.
    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. #160
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Tues Feb 26, S Hill lunch
    Band shoulder mobs

    SOHP
    bar
    75 x 10
    95 x 8
    115 x 5
    135 x 3
    145 x 3

    Push Press
    145 x 5
    155 x 4

    Split Jerk
    155 x 3
    165 x 2
    175 x 2.. was gonna be 1 but felt easy. Didn't push hard on this stuff, just reintroducing.

    DE Upper, speed bench.
    Pinkies an inch from ring, 45s rest

    bar
    55 + 1 mini x 3
    55 + 2 minis x 3
    85 + 2 minis x 3
    95 + 2 minis x 3
    115 + 2 minis x 3
    125 + 2 minis x 3
    135 + 2 minis x 3
    145 + 2 minis x 3, speed not bad!
    155 + 2 minis x 3, slow

    Dropped a band, 90s rest, not fast
    165 + 1 mini x 3
    175 + 1 mini x 3
    185 + 1 mini x 3
    195 + 1 mini x 3 .. RPE maybe 8.5

    Out of time.
    Last edited by ljosaitis; 02-26-2013 at 03:08 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. #161
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wed Feb 27

    ----LUNCH, S. Hill

    about 20 minutes of mobility, trying to get the shoulders and hips working

    OLY
    B warm up, rack position stretching.

    95: high pull, 2 cleans
    115: high pull, 2 cleans
    125: high pull, 2 cleans
    135: 2 cleans
    145: 2 cleans
    155: 1 clean, 1 mess up
    155: 2 cleans, but the 2nd was 100% power cleaned
    165: 1 clean, looked good
    175: 2 misses.. just could not get my head in the game

    .. to try to rectify my 3rd pull:
    High Hang Clean
    95 for 5x5, just trying to barely dip, jump and land low.

    Shrugs
    135 x 8 hooked
    185 x 8 hooked
    straps on
    225 x 8
    255 x 8
    275 x 8

    out of time



    AFTER WORK, cfsv
    some dynamic mob

    MUSCLE UPS
    7, 4, 4, 4, 3. That's it, wife was doing women's class.




    AFTER THAT
    Soccer! First win for River City United, about 30 minutes total of running around.
    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. #162
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Thurs Feb 28
    an hour of foam rolling and stretching


    Fri March 1, S. Hill
    20 minutes of foam rolling / dynamic mob. Lats are really sore for some reason.

    ME Upper, incline bench
    bar
    115 x 5
    155 x 3
    195 x 3
    215 x 1
    225 x 1.. at least a 9.5 Maybe lats are sore or something. Oh well, at least it wasn't worse and other things have improved
    for more work:
    205 x 2
    205 x 2
    205 x 2.

    WOD - interval
    4 Rounds of:
    20 strict HSPU
    20 Du's
    45 second rest

    TIME: 10:08
    Du's improving, the mirror helps a ton.

    DIPS
    8
    +25# x 8
    +45# x 8
    +55# x 8

    EXTRA
    4 rounds of:
    cable flyes
    side raises
    push downs.

    Plus one drop set of 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.

  13. #163
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Sat Mar 2, S Hill

    Very short on time

    15 minute Mob

    ME lower - good mornings off pins, just above belly button
    bar
    115 x 5
    165 x 5
    195 x 3
    215 x 3
    245 x 3
    265 x 1

    DE lower - 12" box squat, reverse black minis from top of rack
    135 x 2
    185 x 2
    205 x 2
    225 x 2
    245 x 2
    265 x 2
    275 x 2
    285 x 2
    295 x 2

    None of these were fast but of course not grinders either. Hamstrings smashed from the GMs, need wayyy more work there.
    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. #164
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Mon March 4, lunch at S Hill

    Spent all weekend crawling around doing construction, at least got in an hour of mob last night.

    Bench
    This was not supposed to be here, supposed to be DE Upper, but guys at new job were benching

    bar
    135 x 8
    185 x 3
    225 x 1
    245 x 1
    255 x 1
    260 x 1.. pretty fast, 8.5. Not that good but whatever.

    Push Press
    bar
    95 x 5
    125 x 5
    145 x 5
    155 x 5

    WOD
    20 burpee/pullup/ttb in the tall cage with neutral grips: 4:07 .. not good but very high for me.

    EXTRA
    quick band push downs, curls, side raises, flies , face pulletc for blood flow
    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. #165
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Monday March 5, night
    Soccer! Played poorly, no goals.

    Tues March 6, S. Hill
    20 min mobility

    Clean
    B warmup
    bar
    95

    EMOM - Cleans
    115 x 2
    125 x 2
    125 x 2
    135 x 2
    135 x 2
    145 x 2
    145 x 2
    145 x 2
    145 x 2

    This was all pretty good.. wrists/forearms are jacked up for some reason.

    Rest as needed:
    150 x 1
    155 x 1
    160 x 1 .. good.


    Snatch grip DL
    160 x 5
    185 x 5
    205 x 5
    225 x 1, just couldn't hang on. Good place to work on.

    Tall full cleans
    100 x 5 x 5, trying to learn the 3rd pull.
    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. #166
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wed March 6, lunch at S. Hill

    20 min mob / hang out

    DE Upper: speed bench
    bar
    50 + 1 black mini x 3
    50 + 2 black mini x 3
    50 + 3 black mini x 3
    100 + 3 black mini x 3
    100 + 3 black mini x 3
    110 + 3 black mini x 3
    110 + 3 black mini x 3
    120 + 3 black mini x 3
    120 + 3 black mini x 3
    130 + 3 black mini x 3
    130 + 3 black mini x 3
    140 + 3 black mini x 3
    140 + 3 black mini x 3
    150 + 3 black mini x 3 I think this was still fast enough
    150 + 3 black mini x 3
    160 + 3 black mini x 3 too slow. there's a chance tho this happened at 150. drop a band
    160 + 2 black mini x 3
    170 + 2 black mini x 3
    170 + 2 black mini x 3, drop another band in anticipation of slowdown
    180 + 1 black mini x 3
    180 + 1 black mini x 3
    190 + 1 black mini x 3
    190 + 1 black mini x 3

    Overall speed was pretty good, obviously at the end there was some attrition


    Pullup
    5
    +25 x 4
    +35 x 3
    +45 x 2
    +50 x 2
    +55 x 1 or 2
    +60 x 1
    +62.5 x 1 PR I think
    +65 x fail

    Out of 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.

  17. #167
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wed Mar 6, night at CFSV

    25 minutes of mob/warm up

    WOD 1
    21 - 15 - 9 of:
    1 muscle up to ring dips / gh situps
    4:32 I think. Lotta running around

    WOD 2
    21 - 15 - 9 of:
    row for cals / ttb
    9:52!!! TERRIBLE. Not only am I bad at rowing, but all the pullups today or something made ttb like 5 at a 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.

  18. #168
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Thurs Mar 7, lunch at S. Hill
    A WHOLE hour of mobility, and teaching DE squat
    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. #169
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Fri Mar 8, lunch at S. Hill

    20 min mob

    Snatch to warm up
    B warm up
    snatch balanced
    75 x 3
    95 x 3
    105 x 3
    115 x 3
    125 x 2
    135 x 1 .. pretty good!
    145 x miss Don't know the difference.

    None of these were caught below parallel but also most were only an inch or 2 above, so it is what it is

    ME lower - 12 box w/ doubled minis

    So, it's entirely possible all my mini work isn't mini.. they're way bigger than the black ones. whatever. THUG TENSION:


    bar x 8
    bar + doubled minis x 5
    95 + doubled minis x 3
    135 + doubled minis x 3
    165 + doubled minis x 3
    195 + doubled minis x 2
    215 + doubled minis x MISS ?!?!? Had my feet all dumb
    215 + doubled minis x 1 Great.

    EXTRA
    3 sets of single leg band curls and tke's

    PUMP UP
    15 minutes of band work for upper back and chest and arms to move some blood since I'll be gone
    Last edited by ljosaitis; 03-08-2013 at 03:08 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. #170
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Tue March 12, night S. Hill
    Loooonnnggg weekend of celebrating a birthday at a Vineyard. Lotta wrastlin and general rowdiness. Came in stiff as the tinman

    45 minutes of mobility
    B warm up. Lots of bar work
    EMOM Clean&Jerk
    95 x 2
    95 x 2
    115 x 2
    120 x 2
    125 x 2
    130 x 2
    135 x 1
    140 x 1
    145 x 1
    150 x 1
    155 x 1
    160 x 1

    somewhere around here went to 2 min rest
    165 x 1
    170 x 1
    175 x 1
    180 x 1 PR! and easy, and good 3rd pull


    DE box squat
    bar
    minis x 2
    dbl minis x 2, 2 sets
    95 + dbl minis x 2, 3 sets
    115 + dbl minis x 2, 3 sets
    125 + dbl minis x 2, 2 sets

    Not great speed but felt ok. Holla!
    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. #171
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wed March 13, lunch S Hill

    15 min mobility

    DE Upper, speed bench
    pinkies inch from ring

    BAR
    50 + blue mini x 3
    50 + 2 blue mini x 3
    50 + 2 blue mini, 1 black mini x 3
    50 + 2 blue mini, 2 black mini x 3
    70 + 2 blue mini, 2 black mini x 3
    90 + 2 blue mini, 2 black mini x 3
    100 + 2 blue mini, 2 black mini x 3
    110 + 2 blue mini, 2 black mini x 3
    120 + 2 blue mini, 2 black mini x 3, slowwww drop a band
    130 + 2 blue mini, 1 black mini x 3
    140 + 2 blue mini, 1 black mini x 3
    150 + 2 blue mini, 1 black mini x 3, slowww drop a band
    160 + 2 blue mini x 3
    170 + 2 blue mini x 3, slowww, drop a band
    180 + 1 blue mini x 3, good, staying here
    180 + 1 blue mini x 3
    180 + 1 blue mini x 3

    Back was tight from last night and could barely eek the bar out of the rack, but got some work in.

    DE Upper PT2: speed SOHP
    band choked around bottom of rack

    bar x 3
    bar x 3
    55 x 3
    65 x 3
    75 x 3, slowwww
    65 x 3
    65 x 3
    65 x 3.

    I think this is good. Often the second rep would be slow and so I'd focus on speed, which is the point.


    HSPU, 60s rest
    20
    18
    11

    WOD kinda
    5 rounds:
    10 pullups
    15 hrpu

    Didn't time it. I've lost all butterfly/kipping, need to work again. Was gonna do some more nonsense but my bicep is kinda wonky from this weekend's wrestling.
    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. #172
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Thurs March 14, cfsv
    bunch of mobility, some static ab work.. tried to get the shoulders working for muscle ups and TTB and it wasn't happening. Mostly there to support the wife.


    Fri March 15, lunch S. Hill
    Spend about 25 minutes on mobility.. teaching some new guys about DE Lower for basketball vertical so spent some time on that.

    Hook Grip Shrugs from the ground
    95 x 10
    145 x 10
    175 x 5
    195 x 5
    215 x 5
    235 x 5
    255 x 5

    Basically thumb pain tolerance building. I like this tho, think it'll help my clean. Coulda gone up a ways.

    Dips
    8
    +25 x 8
    +45 x 8
    +60 x 8
    +70 x 8

    Extra
    rolling db extensions
    curls
    bunch of upper body band pump up


    I think I did something else but can't remember. Kinda an in between day, AJ arrives friday and I wanted to be somewhat fresh for the powerlifting cert this weekend.
    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. #173
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Saturday March 16, cfsv
    Assisted AJ with the Crossfit/Westside Powerlifting Certification all weekend. Did a ton of mobility work throughout since we were standing around a lot and a lot of low effort demonstration

    Sunday March 17, cfsv
    At lunch I felt like I had to get something in. Asked around to see what people wanted to work on and it turned out to be:

    ME UPPER: str8 BENCH
    135 x 5
    185 x 3
    225 x 1
    245 x 1
    265 x 1, very fast
    275 x 1, very crooked and sucky but still ok given the circumstances and bodyweight.

    Muscle Ups
    Failed on #7.. was going for 9 so that's a bummer but it happens

    EXTRA
    Mr. T ring dips, 1 chain for 3 sets of 10 or so
    Mr. T ring pull ups, 1 chain for 3 sets of 5 or so.




    Monday March 18, S. Hill
    New resolve to have a better "plan" when headed into the gym every day so I spend less time contemplating.

    12 minutes of mobility or so.

    ME LOWER - Rack Pull, mid/top knee cap
    I know, this is too high... but I'm small. 2nd pin up in the rack with no mirror, maybe shoulda done first pin.

    135 x 5
    225 x 5
    315 x 5
    375 x 3, aka 25 on one side and a 35 on the other haha
    425 x 1
    475 x 1
    505 x 1
    535 x 1.. very nearly a miss due to grip. Ok for strength, maximal effort for grip

    Good Mornings
    115 x 5
    135 x 5
    155 x 5
    175 x 5

    Close stance bottomed out pause squats
    85 x 10
    95 x 10
    115 x 10
    135 x 10

    Obviously light, working on control and evenness and flexibility


    WOD
    Tabata lunges.. 107

    EXTRA
    4 sets of 10:
    standing abs
    pull throughs.

    Fun day, Soccer tonight will be rough.
    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. #174
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Tues March 19, lunch on S. Hill

    Last night soccer was tough, basically no subs. FACT - the lack of conditioning work the past few weeks has DRAMATICALLY affected my performance. Fast gains, fast losses.


    RECOVERY
    Walk 3/4 mile
    Row 2k
    30 minutes band mobility
    Some standing and seated calf work, long stretches.
    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. #175
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wed March 20, lunch at S. Hill

    Still feeling desstrrroyyed from Monday even after yesterday's mobility. Not sure why it was so brutal.

    DE Upper - Bench
    pinkies 1" from rings

    bar
    55 + 1 mini x 3
    105 + 1 mini x 3
    115 + 1 mini x 3
    125 + 1 mini x 3
    135 + 1 mini x 3
    145 + 1 mini x 3
    155 + 1 mini x 3
    165 + 1 mini x 3
    175 + 1 mini x 3
    185 + 1 mini x 3
    195 + 1 mini x 3 not super fast
    195 + 1 mini x 3 even worse, band off
    205 x 3 great
    215 x 3 fast enough
    225 x 3 not fast

    DE UPPER pt2, sohp
    bar
    95 x 5
    minis from bottom of rack x 3
    minis x 3
    55 + minis x 3
    55 + minis x 3
    65 + minis x 3
    65 + minis x 3
    75 + minis x 3
    75 + minis x 3, last rep slowish

    Accessory
    DB Incline, 60s for 12,10,8.. not sure why but I was really off on these.

    WOD: Jackie
    10:31
    Legs were soooo bummed about the rowing since they're unrecovered.. could barely walk to the thrusters. Thrusters need work, about 30% looked like I was in good positions. I seem to have lost most of my kipping pull ups as well.. these went 7/8/6/6/3

    ended w/ 3 sets of bodyweight dips
    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.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •