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. #176
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    Thurs March 21, s. hill at lunch

    20 min mob
    Forgot about some B warm up and that was a bummer.

    EMOM Snatch
    bar x 4
    75 x 2 + 1 OHS
    95 x 1 + OHS
    105 x 1 + OHS
    115 x 1 + OHS
    125 x 1 + OHS
    125 x 1 + OHS again
    135 x 1 + OHS
    135 x 1 + OHS
    135 x 1 + OHS

    May've done some repeats in there. Really whipping better in the 3rd pull but landing position sucks. 135 is easier.

    Clean & Jerk
    95 x 2
    115 x 2
    135 x 1
    145 x 1
    155 x 1
    165 x 1, landing sucked so redo
    165 x 1, fine
    175 x 1, fast! got me super pumped for:
    185 x 0.. pulled it up to my forehead but mentally was unprepared to catch. it's the plate+quarter monkey.
    I'm sure I did another set or two in there but I don't know where

    Took a lil longer than EMOM to switch weights for most of the oly portion.


    DE Lower, front squat against minis to a box
    bands were choked on dumbells, not a lot of tension at all
    bar x 2
    95 x 2
    145 x 2
    145 x 2
    155 x 2
    155 x 2
    165 x 2
    165 x 2
    175 x 2
    175 x 2
    185 x 2
    185 x 2

    Gonzaga was starting so had to cut wod/assistance.. hopefully tonight or in the AM.
    Overall the oly is improving but need to continue focus on tall cleans, snatch drops and OHS.
    Last edited by ljosaitis; 03-28-2013 at 03:23 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.

  2. #177
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    Fri, March 22, lunch S Hill

    Decided to try the
    crossfit open 13.3
    20 min dynamic mob, 10 min kinda practice/warmup.
    Had a small/hard med ball that kept hitting me in the face but that's not much of an excuse:

    12 min AMRAP of 150 wallballs (20#) 90 double unders, 30 muscleups
    Got 202
    Took about 9'30" for wallballs and in the next 2.5 minutes I could only get 52 du's. Should be 7' or less for wallballs for me at this point and I neeeeeed to be getting 20 du's at a time no prob. Oh well. Muscle ups were the only part I could do well and I didn't get there.

    -----SKILLLSSS
    Snatch Grip DL
    95 x 8
    125 x 5
    155 x 5
    175 x 5
    195 x 5
    215 x 5
    Just working hook grip strength

    Clean grip shrugs
    225 x 8, 3 sets


    EXTRA
    weighted decline situp / band facepulls
    pec deck / cable rows
    out of time
    Last edited by ljosaitis; 03-28-2013 at 10:59 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.

  3. #178
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    Mon March 25, lunch at S. Hill

    15 min mobility,
    5 min b warm up/bar work

    CNS Priming
    1 Snatch + 1 OHS
    95
    95
    95
    105
    115
    125

    ALl pretty good. Hips are a lil uneven/wonky today

    ME LOWER: Good Morning
    115 x 5
    185 x 4
    225 x 2
    255 x 1
    275 x 2

    Something like that. Obviously the 275 shoulda been a single but my hips shifted so I did a halfie and then a fully. Kinda. I don't like gm's from the top because I cheat the depth.

    ACCESSORY: wide (for me) 12" box squats
    135 x 10
    185 x 10
    205 x 10
    215 x 10.. this was pretty dang hard. Fighting to keep my hips aligned

    WOD
    21-15-9 of:
    225 deadlift, neutral grip TTB
    7:36
    Had to break up the TTB a lot and even the 15 deadlifts I split

    Was gonna do some more abs/hams/quads but out of time and pretty sick from that WOD.
    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. #179
    Senior Member
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    Tues March 26, lunch at S. Hill
    band mob for the shoulders

    --- DE UPPER - comp grip bench
    bar
    50 + 1 mini x 3
    50 + 2 minis x 3
    90 + 2 minis x 3
    110 + 2 minis x 3
    130 + 2 minis x 3
    150 + 2 minis x 3
    160 + 2 minis x 3
    170 + 2 minis x 3
    180 + 2 minis x 3, barrreely fast enough, staying here
    180 + 2 minis x 3
    180 + 2 minis x 3

    --- ACCESSORY
    Incline DB Press
    60 x 12
    65 x 12
    65 x 9

    Dips
    10
    +35 x 10
    +45 x 10

    Pullups, slightly narrow grip
    5
    +15 x 5
    +25 x 5

    --- WOD
    21-15-9 of:
    hang power clean + push jerk
    pendlay rows
    with only 95#

    10:02
    I am TERRIBLE at the hang power cleans.. pendlays were of course easy.


    Out of time, contemplating getting in assistance tonight.
    Last edited by ljosaitis; 03-26-2013 at 03:12 PM.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  5. #180
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    Thurs March 28, lunch at S. hill

    I'm sooo sore from Monday still as nutrition/water/sleep/active recovery has been nada. That's my bad though, live and learn.

    25 min mob to try to feel human.

    DE Lower Pt 1: Snatch EMOM

    bar x 2
    75 x 2
    95 x 2
    105 x 2
    115 x 2
    125 x 1
    135 x 1 .. really fast
    140 x 1, PR, really fast
    145 x got it overhead easily but lost it somewhere. I know to stop after an oly PR but just felt like 140 was cake so I kept it up.

    DE Pt 2: Clean & Jerk EMOM
    95 x 2
    115 x 2
    135 x 2
    145 x 1
    155 x 1
    165 x 1
    175 x 1
    185 x 0.. I don't know why I tried this, most of these attempts felt off and although 175 was very easy I had no mental confidence in getting a PR. But, I'd done 180 last week so I figured no point in shooting low. What would've been smart is to realize that without mobility and confidence I shoulda just got some work in at a lower weight.

    DE Pt3: Front Squat w/ minis to a box
    bands were choked on dumbells, not a lot of tension

    bar x 2
    115 x 2
    165 x 2
    165 x 2
    175 x 2
    175 x 2
    185 x 2
    185 x 2
    195 x 2
    195 x 2
    200 x 2
    200 x 2. This was pretty dang taxing. My legs are just worn out right now, but I got through it. Next week will be the end of this wave.
    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. #181
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    Friday March 29, lunch at s. hill
    15 min of mob and maybe 30 minutes of basketball, kind of active 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.

  7. #182
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    Saturday March 30
    Morning at S. Hill

    started with 15 minutes of mob

    ---ME UPPER: Reverse band push press
    Setup was doubled minis from the top of the rack. About 125 off the chest and nothingish at lockout.

    bar
    95
    145 x 5, finally touching chest
    195 x 3
    235 x 1
    265 x 1
    275 x 1
    285 x 0 .. felt like I just didn't have my heart in it soooo
    285 x 1, no problem!

    Doubled reverse minis were a bit insane but I thought it was cool to get that much weight overhead and have to stabilize it... this could help my jerk game.

    Got a call by my team for some soccer practice so:

    WOD
    60+ minutes of outdoor soccer. 3 on 3 and 2 on 2, so a lot of running.

    Then I hung out at the tattoo shop, watched Syracuse move on to the final 4, worked on my cb550 then went back to the gym.

    ---Accessory
    Bench, pinkies an inch from line
    bar
    135 x 10
    155 x 10
    175 x 10
    190 x 10 @ 8.5 .. didn't really wanna push this because I was feeling a bit beat, elbows wonky from that overhead work

    hang power clean and jerk
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    125 x 5

    No problem on this, getting a little better at this junk

    ---Extra
    Butterfly pullups: 5 sets of 10, 60 s rest. Very happy with these, decent flow until maybe the last 5
    Rolling db extensions + cable row. 4 sets of 12 up to 45s on the extensions
    Pec Deck + Reverse Pec Deck
    Hammer Curl + Side Raise

    Out of time and energy
    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. #183
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    Monday April 1, morning at CFSV
    15 min mob

    ---ME LOWER: GCB squat
    bar
    bar + 80# chain x 5
    115 + 80# chain x 3
    155 + 80# chain x 3
    205 + 80# chain x 2
    245 + 80# chain x 1
    265 + 80# chain x 1
    285 + 80# chain x 1

    I don't know why I couldn't go much heavier today.. The 285 were fast out of the bottom then kinda got slow halfway and then got realigned. I think honestly I should've driven my head back and kept moving up in weight but I was out of time. I actually felt relatively mobile even after soccer etc this weekend (or maybe because of it) I think I just forgot how to wrangle the GCB.

    More at lunch, just wanted to get in some specialty bar 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. #184
    Senior Member KevinStarke's Avatar
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    Real strong sessions in here, always good to see a fellow lightweight move things.

  10. #185
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    Quote Originally Posted by KevinStarke View Post
    Real strong sessions in here, always good to see a fellow lightweight move things.
    Thanks man. Not sure why this morning wasn't heavier, but I'm blaming the swing of the GCB
    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. #186
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    Mon April 1, lunch at S. Hill

    Already did my ME movement posted above.

    15 min or so mobility

    3 position snatch w/ OHS between
    Started High so High Snatch + OHS + Hang Snatch + OHS + Full Snatch + OHS. I want to start using some complexes like this.

    bar
    65
    85
    95

    This was all pretty fun, hopefully can get to 95 quickly in the future

    Full Snatch, 60s rest
    105 x 3
    105 x 3
    115 x 3
    115 x 3
    This all looked OKish, still land about 2" above parallel too wide.

    Good Mornings, 60 s rest
    bar x 10
    115 x 10
    165 x 10
    165 x 8
    165 x 8

    A little wonky.. need to get to some single leg movements.

    WOD
    5 min AMRAP:
    20 wallballs
    20 du's
    20 lunges w/ medball overhead
    20 du's

    total reps = 140. Still suck at du's but sometimes like 15 in a row will come magically.


    Extra
    Needed to do leg stuff but ended with
    TTB, 3 sets of 10. I have soccer tonight so hopefully that'll make up for my missing accessories. I get drug into the oly stuff and ditch my plan too easily!
    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. #187
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    Last Night I had 90 minutes of soccer, so it ended up being a pretty brutal 3 a day.

    Tues April 2, lunch at S. Hill

    10 min mob

    DE UPPER: SOHP
    bands choked under rack

    bar
    bar + minis x 3
    65 + minis x 3
    65 + minis x 3
    75 + minis x 3 not too fast
    75 + minis x 3 not too fast again
    65 + minis x 3
    65 + minis x 3
    65 + minis x 3

    Something like that. Not very good, don't know why.. maybe the snatch or ttb from yesterday or maybe I do better after benching.

    Hook grip shrugs from the ground
    135 x 10
    205 x 8
    235 x 5
    255 x 5
    275 x 5. This was fine, going up all the time.

    WOD
    10 min AMRAP of hang power clean to overhead:
    54 reps.

    Still not great at this but getting better. I think this kinda works teaches my jump/shrug.

    EXTRA
    standing and seated calves, 3 sets of 10 or so.

    I know this doesn't look much like a DE Upper day, but it's because I'll hit speed bench, muscleups etc at CF 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.

  13. #188
    Senior Member KevinStarke's Avatar
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    Mmmmm love banded DE work. I have to get a new set of bands I have some mini's and lights but there old as hell and pretty shot. How much do hate hook grip anything?

  14. #189
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    Quote Originally Posted by KevinStarke View Post
    Mmmmm love banded DE work. I have to get a new set of bands I have some mini's and lights but there old as hell and pretty shot. How much do hate hook grip anything?
    I feel you, my bands are getting there so the other day I ordered the Mountain Dog Training Band Pack from elitefts when it was on sale. My minis aren't actually minis, they're like monster or something but as long as I know what they were it's ok haha.
    Dude hook grip sucks, my hands are super tiny and i can basically catch the end of my thumbnail... but if I wanna figure this oly lifting out I need it.


    Tues April 2 Session 2, night at CFSV
    15 min mob

    MUSCLE UPS, 3 min rest
    7 (Tied PR but felt easier, dunno why 8 failed)
    5
    5

    Progresss.


    DE UPPER: Comp grip bench w/ chain EMOM
    bar
    bar + 120 chain x 3
    67 + 120 chain x 3
    95 + 120 chain x 3
    106 + 120 chain x 3
    106 + 120 chain x 3
    106 + 120 chain x 3
    117 + 120 chain x 3
    117 + 120 chain x 3
    128 + 120 chain x 3
    128 + 120 chain x 3
    128 + 120 chain x 3

    We have odd kilo and pound plates. Everything moved very fast.

    Ring dips, 60 s rest
    8
    1 chain x 8
    1 chain x 8
    1 chain x 8

    WOD
    4 min AMRAP of:
    5 butterfly pullups
    10 hrpu:
    6 rounds + 13 I think. I'm getting good at the butterfly thing, amazing what a bit of practice buys you.

    Lotta training the past 2 days, hopefully I can get some decent active recovery in tomorrow. Kinda wonder what I weigh, but I'm sure it's still about 145.
    Last edited by ljosaitis; 04-02-2013 at 09:31 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. #190
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    Thurs April 4, lunch at S. Hill

    Super beat from ME Lower still despite like an hour of active recovery yesterday at lunch and 90 minutes of rolling at night

    20 minute mobility, started feeling well

    C&J, 60s rest
    bar
    95 x 3
    115 x 2
    135 x 2
    145 x 1
    155 x 1
    then more like 90s rest
    165 x 1
    175 x 1, super fast and clean and easy, thought I'd try again..
    185 x 0.. progress tho! Caught it low and easy but somehow got so excited I fell backwards Tried again
    185 x 0.. sorta reverse curled it but I kinda caught it. I'm getting closer... my mental game is weak, 175 is nothing but 185 is daunting. I'm sure once I get it I'll progress easily again.


    DE LOWER: front squats agains minis to a box EMOM
    Last week of the wave, bands choked on dumbells
    bar x 2
    115 x 2
    165 x 2
    185 x 2
    195 x 2
    205 x 2
    210 x 2
    215 x 2
    215 x 2
    215 x 2
    Actually much easier than last week, so that's good.

    EXTRA
    curls and pushdowns for a bunch of sets for bloodflow. Again weird extra work because I'll be at crossfit 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.

  16. #191
    Senior Member KevinStarke's Avatar
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    Sessions look great, never done with front's with bands sounds awesomely brutal.

  17. #192
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    Quote Originally Posted by KevinStarke View Post
    Sessions look great, never done with front's with bands sounds awesomely brutal.
    Thanks dude, I try to vary my DE as much as ME and I definitely need more work in the rack position than back squatting.


    Thurs April 4, Session 2 at CFSV
    15 min MOB, helped a homie through 13.5

    Snatch off 2 boxes + a platform, + 1 OHS
    Only had about an inch before full extension so this was about moving down fast.
    65
    65
    65
    75
    85
    95 for 8 singles. The first time I tried I barely moved it, then taped up and put on headphones and got under everyone after. I know it's light but for me that transition needs to be hammered.

    WOD
    12 min AMRAP of:
    15 gh situps
    15 double unders
    7 rounds + 19.

    Been missing ab work and need to stay committed to double unders. I think one round I almost did the 15 du's in a row!

    EXTRA
    micro bands:
    pull aparts x 50
    pushdowns x 50
    face pulls x 50


    ***NOTE***
    Up until this point, "mini" bands were a little bigger than mini but not monster mini. I think they were from perform better. As of today I have a whole new set from eliteFTS pro so when I say micro/mini/monstermini/light etc that's actually what they are. Silly distinction but when I do a ME band lift it'll be odd to compare.
    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. #193
    Senior Member
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    interesting sessions in here i like it
    2000 or bust

  19. #194
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    Quote Originally Posted by Stumprrp View Post
    interesting sessions in here i like it
    Thanks dude. I know it looks weird but it's just westside + attempting to learn oly lifts + some conditioning.. the days get mixed up depending on feel 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.

  20. #195
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    FRI April 5, lunch at S. Hill
    80 minutes of mobility, a bit of rowing etc. Trying to focus at least a little on bettering my ability to hit proper positions.
    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. #196
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    Sat April 6, cfsv
    30 minutes at home foam rolling etc.. 15 min band mob

    ME UPPER: Floor press against 120 chain doubled, pinkies on rings
    bar
    120 chain
    120 chain doubled
    95 + 120 chain x 3
    135 + 120 chain x 3
    175 + 120 chain x 1
    195 + 120 chain x 1
    215 + 120 chain x 1
    230 + 120 chain x 1 .. probably should've gone up, this was maybe RPE 9 but my handoff guy rolled out... good enough tho

    Clean complex from box
    Box was I think 15.5", complex was:
    Clean pull, Clean high pull, squat clean (whole point here, learning to drop) and a jerk
    65
    85
    95
    105
    125
    135.. high catch, try again
    135 good
    145 missed clean due to wrist
    145 ... missed again, got mad and cleaned well. Gotta man up I guess.

    WOD
    Interval work, 10 minutes of:
    Even minute 3 muscle ups
    odd minute, 115 box clean, thrustered up and 4 more push press

    Went fine.. I like this, let's just turn up the weight each week

    EXTRA
    3 sets of dumbell flye x 15, butterfly pullup x 10.. except set 3 I did 15 because these are becoming fluid and easy!
    band push downs x 50
    band curls
    band face pulls
    band pull aparts

    Conditioning
    90 minutes of goofing off on the soccer field, mostly lower intensity

    Now I'm cooking a rack of ribs and I'll likely eat the who thing... I'm somehow down to 142
    Last edited by ljosaitis; 04-08-2013 at 10:20 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.

  22. #197
    Senior Member KevinStarke's Avatar
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    I dream of chains... I need to not be broke. Great DE session I need to work on shoulder flexibility and get on some cleans myself.

  23. #198
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    Quote Originally Posted by KevinStarke View Post
    I dream of chains... I need to not be broke. Great DE session I need to work on shoulder flexibility and get on some cleans myself.
    hahah oops, I'm not that strong.. that was ME. To be fair I'm sure it was under .8 m/s but still a hefty effort.
    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. #199
    Senior Member KevinStarke's Avatar
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    Typo on my part, looking at your workouts makes me tired and dizzy.

  25. #200
    Senior Member
    Join Date
    Sep 2012
    Posts
    593
    Mon April 8, lunch at CFSV

    10 min mob
    ME LOWER: Sumo dl + 160 chain
    chain doubled, all the way off the ground a ways

    135 x 5
    135 + 80 chain x 3
    135 + 160 chain x 3 .. decided as always they should be doubled
    135 + 160 chain doubled x 1
    185 + 160 chain x 1
    225 + 160 chain x 1
    245 + 160 chain x 1
    265 + 160 chain x 1 RPE 9.5. Hips were a bit high, could've maybe gone 275. Need to get my legs down but I was outta time.

    ACCESSORY
    GCB GM + ghr
    85 x 10 + 10
    135 x 10 + 10
    155 x 10 + 10

    WOD
    21-15-9 of:
    135 front squat from ground, ttb
    CASH OUT: 100 yd plate push
    TIME: 10:30. Front squats were something like 15+10/9+6/9 but almost none were held with my finger tips Gotta get a more flexible rack position.

    Didn't have time for the pump up stuff, maybe later.
    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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