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. #201
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    Tues April 9, Session 1: morning at CFSV
    Today will be a 3 a day, so here we gooooo

    20 min mob.
    Clean & Jerk
    75 x 3
    95 x 3
    115 x 3
    135 x 3
    145 x 3
    155 x 3. Just working technique, coach encouraged me to slow down in the beginning and accelerate through the second pull as opposed to powerlifting-induced speed pulls from the ground.

    WOD
    3 MIN AMRAP x 3 of:
    5 thrusters w/ #95
    10 hspu.

    TOTAL: Not sure. 7 or so rounds. I cannnnnnnot do thrusters. Need to work a ton on em. I either use the rack position and suck at getting my hands around to go overhead or keep the bar in my hands and get on my toes in the front squat. More mobility, more practice. HSPUs are easy though.
    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. #202
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    Tues April 9, Session 2: lunch at S. Hill

    DE UPPER
    1 second paused bench, comp grip
    bar
    135 x 3
    185 x 3
    195 x 3
    205 x 3
    215 x 3
    225 x 3, great speed.

    Thumb from smooth, no pause
    50 + 1 light (orange) x 3
    50 + 2 light x 3
    100 + 2 light x 3
    110 + 2 light x 3
    120 + 2 light x 3
    130 + 2 light x 3
    140 + 2 light x 3

    Clean grip shrug from ground
    135 x 8
    205 x 5
    255 x 5
    275 x 5
    295 x 5, this really isn't fun for my thumb.

    Neutral grip pullups
    3
    +25 x 3
    +35 x 3
    +45 x 3
    +50 x 3

    EXTRA
    4 sets of incline db x 12 + wide grip pulldowns x 12
    some arm pump up
    face pulls
    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. #203
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    Thurs April 11, Session1: Lunch at S. Hill

    Yesterday I spent about 90 minutes on mobility, walking and rowing. Good to keep that as a focus

    15 min mob

    SNATCH
    bar
    75 x 3
    95 x 3
    105 x 3
    115 x 3
    125 x 2
    135 x 1
    140 x 1 PR.
    145 x fell backwards. Again, every time I PR, even if easy in the oly stuff, I need to back down.
    125 x 2
    125 x 2
    125 x 2

    Today was pretty good, still catch about 1-2" above parallel instead of below, but other things are improving.

    Clean Warmup
    95 x 3
    115 x 3


    WOD 1: 30 Squat Cleans for time w/ 135
    6:35. This was pretty easy even though it took awhile.. about 13 seconds a rep. BUT, they were all clean and easy to do which was my primary concern. I'll continue doing this and up the weight or speed up the time.

    WOD 2: 8 min AMRAP
    5 box jumps (24")
    30 double unders
    TOTAL: 3 rounds + 29.. almost 4 rounds. Still need more work on double unders.


    DE Squat etc tonight, wanted to do it at CF so I could use a different bar.
    Last edited by ljosaitis; 05-02-2013 at 03:17 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.

  4. #204
    Senior Member
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    Thurs April 11 Session 2, S HILL
    Was supposed to hit crossfit for ssb, didn't happen.

    30 min roll / mob

    DE LOWER, box squat against bands
    bar
    bar + choked lights x 2
    115 + choked lights x 2
    165 + choked lights x 2
    175 + choked lights x 2
    185 + choked lights x 2
    195 + choked lights x 2
    205 + choked lights x 2 x 4
    215 + choked lights x 2 x 2
    225 + choked lights x 2 x 2

    All of this good and fast, pretty even etc. This wave will go up 20 pounds a week.

    EXTRA
    Need some balancing of hips/legs sooo

    3 sets unilateral leg press, up to 195 x 10 each leg. Starting very low and easy
    3 sets bavarian lunges up to holding 10s x 10 each leg. Again verrry easy.
    3 sets decline situps
    pistol practice.

    I had all kinda stuff planned including the band work I keep skipping and it just got late and I was distracted helping another quad dominant squatter with good mornings and pull throughs.
    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. #205
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    Friday April 12, lunch at S Hill
    Usually this workout is Saturday but I'll be gone all weekend.

    10 min shoulder mob

    ME UPPER: Bottom up bench
    about an inch off chest, would touch if in shirt groove.

    bar
    bar + doubled monster minis x 5
    95 + doubled monster minis x 3
    135 + doubled monster minis x 3
    165 + doubled monster minis x 1..this was pretty hard.
    170 + doubled monster minis x misgroove. Had no volume so
    165 + doubled monster minis x 1 again. A little disappointing overall but whatevs.

    Bar muscle ups
    First time doing these here.. really weird setup in a powerrack where you push your head through the drop ceiling
    5 sets of 3 with 60s rest.

    WOD
    21-15-9 of
    115# push jerk/press
    pullups
    6:20. This is not very good, but improving. I need to continue practicing comfort with shoulder to overhead and keep working the butterfly.. the pullups are getting way better.

    PUMP UP
    db incline + reverse bench press, 3 sets of 12
    cable fly + dips, 3 sets of 10
    bar pushdowns + side raises, 3 sets of 12
    rope pushdowns + rope hammer curls, 3 sets of 20
    face pulls, 1 set of 50.

    Just needed to get my blood moving, haven't had much in the way of RE 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. #206
    Senior Member
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    Tues April 16, lunch at S. Hill
    Spent a 3 day weekend in Sonoma drinking wine, did not expect much out of this

    30 minutes of mob just to feel like somewhat of a human

    ME LOWER: GMs off pins
    bar just above belly button, bands choked on dbs

    95 x 5
    135 + lights x 3
    185 + lights x 2
    225 + lights x 1
    245 + lights x 1
    265 + lights x 1. Maybe coulda kept going but this was the goal and I don't want these becoming squats.

    Snatch balance + OHS
    bar + 7 ohs
    65 + 7 ohs
    85 + 7 ohs
    95 + 7 ohs. These aren't hard weightwise of course just trying to become more proficient at ohs.

    WOD
    21-15-9 of:
    235 deadlift
    neutral grip ttb.
    7:04.

    Beat last time by 32 seconds with 10# more on the deadlift, but this was still awful. Honestly it was probably a whole minute slow due to grip and right forearm pump. I tore my hands last Friday and I think all the tape affected grip in a weird way.

    EXTRA
    band leg curls and tke's , 25 each leg. Out of time but I have soccer tonight.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

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

  7. #207
    Senior Member KevinStarke's Avatar
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    What winery's did you hit? I sold wine for 5 years and made many trips to wine country.

  8. #208
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    Quote Originally Posted by KevinStarke View Post
    What winery's did you hit? I sold wine for 5 years and made many trips to wine country.
    We got to stay at Matanzus.. visited Pine Ridge, Arrowood, Caymus, Hartford Court in the Russian River Valley.. probably like 5 more but I don't know anything about wine and was just along for the ride. My buddy Travis is the executive chef at a nice spot in Portland so he gets the industry treatment which helps.
    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. #209
    Senior Member KevinStarke's Avatar
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    Yah I was lucky too with my boss's hook ups. Been to all of those except Arrowood, Caymus has a great production going.

  10. #210
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    Wednesday April 17, lunch S. Hill

    So last night after ME lower I ended up playing two soccer games with basically no subs, adductors were bummmmed. Then I worked super late and didn't sleep much so I'm low on juice

    20 min mob to try to wake up

    DE UPPER - Incline bench
    1 second pause , comp grip
    bar
    135 x 3
    155 x 3
    165 x 3
    175 x 3
    185 x 3, speed was good except I paused forever on the last one and so it wasn't as hot.

    pinkies on ring no pause
    55 + monster mini x 3
    55 + 2 monster minis x 3
    55 + 2 monster minis & 1 mini x 3
    55 + 2 monster minis & 2 minis x 3
    75 + 2 monster minis & 2 minis x 3, not super fast
    75 + 2 monster minis & 2 minis x 3, very good
    85 + 2 monster minis & 2 minis x 3, pretty good
    85 + 2 monster minis & 2 minis x 3, very good
    85 + 2 monster minis & 2 minis x 3
    85 + 2 monster minis & 2 minis x 3

    WOD 1
    10 min AMRAP of hang power clean to overhead w/ 95#
    61 reps
    Did this a bit ago and got 54 but I'm not sure the weight. Honestly this was super poor effort, I could barely stay awake

    WOD 2
    5 min AMRAP of 10 hspu, 10 dips
    4 rounds on the nose.. got setup for round 5 and timer went off.

    EXTRA
    4 sets of:
    flye x 12,
    pushdown x 12,
    side raise x 12

    3 sets of:
    1 arm across body triceps extension x 12,
    standing weighted abs x 20,
    curls x 12

    Just needed to do some mindless 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.

  11. #211
    Senior Member KevinStarke's Avatar
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    I don't have enough cardio to play even one soccer game let alone 2 and then train, more power to ya.

  12. #212
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    I spend a lot of time on conditioning these days to try to avoid training for powerlifting. It sorta works, but I still spend too much time on the big 3 lifts.
    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. #213
    Senior Member KevinStarke's Avatar
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    Quote Originally Posted by ljosaitis View Post
    I spend a lot of time on conditioning these days to try to avoid training for powerlifting. It sorta works, but I still spend too much time on the big 3 lifts.
    wtf? blasphemy

  14. #214
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    Quote Originally Posted by KevinStarke View Post
    wtf? blasphemy
    The thing is, I competed in powerlifting from maybe 2004-2006 or so. In a 3 year career I got arthritic hips, wasted a ton of youth getting really good at manipulating fabric and my fitness went to zilch. After spending forever rehabbing my hips I can finally sort of squat straight and am slowly bringing the weights up. I don't think I'll ever take 700 for a ride again but at least I can participate in normal activities with only a moderate level of discomfort now days!

    But seriously, it's hard to curb the desire to just lift heavy stuff. Curls in the squat rack will never sound 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.

  15. #215
    Senior Member KevinStarke's Avatar
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    Curls in the squat rack should be banned. I hear you on the wear and tear though I have my fair share body malfunctions now and I too have a hard time resisting the ME.

  16. #216
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    Thurs April 18
    90 minutes of walking/rowing/mobility/foam rolling. Hoping to start feeling human

    Fri April 19 , lunch at S Hill

    20 min mob

    Snatch
    Trying to work on the first pull/scoop.
    B warm up
    bar x 3
    75 x 3
    95 x 1 + 1 ohs
    105 x 1
    115 x 1

    Right about here these big dudes were deadlifting and I saw one fail in a gross way at 3 plates. I felt compassion and helped them with technique, pulled it a couple times myself to demonstrate which I'm sure didn't really affect anything but happened. Guys pulled it easily afterwards (golf clap for coach Leon)

    125 x 1, didn't feel fast
    125 x 1, felt really fast
    135 x 1, good
    135 x 1, really good, even caught AT parallel which is an improvement. Enough for today

    DE LOWER: , box squat against bands
    bar
    bar + choked lights x 2
    135 + choked lights x 2
    185 + choked lights x 2
    195 + choked lights x 2
    205 + choked lights x 2
    215 + choked lights x 2
    225 + choked lights x 2 x 4
    235 + choked lights x 2 x 2
    245 + choked lights x 2 x 2.

    Felt pretty good, at least as good as last week with the higher percentage. No belt of course. Still having a bit of shoulder setup issue but little or no pain!

    WOD
    was gonna repeat 8 min AMRAP of
    10 box jumps @24"
    30 double unders

    But got cut off after 3 minutes which was 2 rounds. Better pace than last week but not sure how I woulda ended up. May or may not return after work to do something.
    Last edited by ljosaitis; 05-02-2013 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.

  17. #217
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    Saturday April 20

    Today was long and weird. Started with about 45 minutes of foam rolling and mobility

    ME UPPER: SOHP w/ chain
    The chain leads are too short so only a couple inches of chain were on the ground on my chest so it was mainly stabilizing overhead swinging chain more than accommodating resistance.

    bar
    bar + 40 chain x 5
    bar + 80 chain x 3
    55 + 80 chain x 1
    65 + 80 chain x 1
    75 + 80 chain x 1
    85 + 80 chain x fail, bummer

    Cleans from box, about 12 inches
    75 x 3 full clean + thruster
    105 x 3 full clean + thruster
    125 x 3 full clean + thruster
    145 x 3 full clean
    155 x 2 full clean
    165 x 1 full clean
    Trying to learn fast drop, fast elbows.. just tech work here from a vertical shin position.

    WOD - interval work
    FOR 10 MINUTES:
    on even minutes, 4 muscle ups
    on odd, 3 thrusters with 105

    Muscle ups were unbroken and 2 of the thruster sets were smooth and fast! I am terrible at thrusters so usually there's a lot of bumbling about.

    Close grip bench
    Thumb from smooth
    bar + 120 chain x 10
    bar + 160 chain x 10
    89 + 160 chain x 10
    89 + 160 chain x 5
    89 + 160 chain x 5

    Out of time, went on to
    CONDITIONING
    90 minutes of soccer practice.

    then...

    GPP
    4 hours of helping somebody move.


    On Sunday I walked 3 miles to help cure boobie cancer and did about an hour of foam rolling/stretching during Game of Thrones.
    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. #218
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    Mon April 22, lunch S Hill

    25 minutes of mob, really beat from that Saturday.

    ME LOWER: Front Squat
    bar
    135 x 3
    185 x 1
    225 x 1
    250 x 1
    265 x 1, great speed and 10 pound PR. Maybe should've gone up but want to build success here.

    CLEAN - EMOM
    B warm up
    135, ouch, wrists bummed
    135, a bit better
    135 fine
    145 ok
    145 ok
    145 better
    155 suck
    155 better
    155 best.

    I really don't know why I was doing this since my rack position was jenky and I didn't have to clean. I just figured I'd already warmed that up so I should go for it but couldn't get enough energy / position to turn it into a meaningful workout

    Sumo DL
    155 x 10
    185 x 10
    215 x 10
    245 x 10
    265 x 10

    Trying to build the hips. It's easy to see with this movement how my hips get messed up and attempt to hold them in place.

    "WOD"
    5 min amrap of double unders, 110. Not enough time or gusto to do real work. I'll try to come back later and do something.
    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. #219
    Senior Member KevinStarke's Avatar
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    Your conditioning and muscle endurance is humbling man that workout looks brutal. High rep sumo's... ouch

  20. #220
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    Quote Originally Posted by KevinStarke View Post
    Your conditioning and muscle endurance is humbling man that workout looks brutal. High rep sumo's... ouch
    Thanks man. On that note, session 2!

    Mon April 22, night on S. Hill
    60 minutes yoga!

    pistols to a box, 4 sets of 10 each leg... still better on left than right, I'm guessing due to dorsiflexion.
    3 sets of:
    decline leg lift / rolling overhead x 10
    band abduction x 20
    90 second planks

    50 tke each leg.
    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. #221
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    Tues April 23, lunch on S. Hill

    15 min mob

    DE UPPER
    1 second paused bench, comp grip
    bar
    135 x 3
    185 x 3
    205 x 3
    215 x 3
    225 x 3, great speed.
    230 x 3, still good even with extra long pauses

    Thumb from smooth, no pause
    55 + 1 light (orange) x 3
    55 + 2 light + 1 micro x 3
    95 + 2 light x 3
    105 + 2 light + 1 micro x 3
    115 + 2 light + 1 micro x 3
    125 + 2 light + 1 micro x 3
    135 + 2 light + 1 micro x 3
    140 + 2 light + 1 micro x 3
    Good speed up till last rep

    Clean grip shrug from ground
    135 x 10
    235 x 5
    265 x 5
    285 x 5
    305 x 5, stil not fun on thumb but got through.

    Wide grip pullups, 60s rest
    10,10,7.. used to be awful at these, surprised how easy they are.

    EXTRA
    3 sets incline db press + pec deck
    5 sets rope push down + rope curl
    50 face pull
    50 band pull aparts
    50 band curls
    50 band pushdowns

    Felt good 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.

  22. #222
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    Tues April 23, Night
    45 minute indoor soccer match

    Wed April 24, lunch S. Hill
    For recovery:
    1 mile walk, 2k row, 30 min easy basketball, 30 min 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.

  23. #223
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    Thurs April 25, lunch S. Hill

    20 min mob, actually feeling really mobile the last couple days. Either I didn't work hard enough on Monday or all this recovery work is paying off. Or my lack of conditioning work is the cause.

    Snatch, 60s rest
    B warm up, some drops
    75 x 3
    95 x 2
    95 x 2
    95 x 2, best looking ever
    115 x 2
    115 x 2, looks great
    135 x 2
    135 x 2, at this point started breaking down
    140 x 1, ugly, enough.

    DE LOWER: box squat against bands
    bar
    bar + choked lights x 2
    135 + choked lights x 2
    185 + choked lights x 2
    205 + choked lights x 2
    225 + choked lights x 2 x 2
    235 + choked lights x 2
    245 + choked lights x 2
    255 + choked lights x 2
    265 + choked lights x 2, this set was slow to be honest. Wave done, on to something else

    WOD
    100 wall balls, 5:25.

    More tonight at crossfit. I haven't been going to crossfit and I haven't spent more than 5 - 10 minutes on wods in awhile. I've been doing 45-90 minutes of soccer (interval sprinting) quite a bit but that seems to not equate to either fat loss or the ability to metcon well. For my body (could be more universal) 10-30 minute metcons regularly is a much more effective fitness strategy than greater time spent running. Weird to me but at this point very evident.
    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. #224
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    Saturday April 27
    Today was weird.

    Woke up, rented a power raker and went through the lawns.

    Drove to the North Oz for a dodgeball tournament.
    Played 3 games.

    Had a break so decided to do
    ME Upper.. Decline bench
    bar
    135 x 5
    185 x 3
    225 x 3.. all these are killing my forearms and cannot figure out why. weight feels like a ton when handed out. Anyway, got called into our next game before I could do anything

    Played 2 dodgeball games, elbow is bummmmmed. Lost the tournament and headed home.

    Raked the backyard for an hour then went to the South Oz for

    ME Upper attempt 2, bench
    bar
    135 x 5
    185 x 3
    225 x 1 .. still feels awful, dunno why.
    260 x 1.. terrribly slow?!
    265 x 1, ok. Called it there.

    Remembered later that I dug holes for 3 hours on Friday, so that plus the raking just destroyed my forearms and I should've just done something else. Anyway, phoned in the rest:

    Extra
    incline db, 3 sets of 10
    arnold presses + side raises
    flyes + pushdowns
    neutral grip pull ups + kneeling abs
    1 set of curls, 1 set of facepulls.

    Whatever, day was stupid.
    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. #225
    Senior Member
    Join Date
    Sep 2012
    Posts
    586
    Monday April 29, morning at S. Hill
    Got up early and Saturday blew so didn't expect much.
    20 min mob

    ME LOWER: 4" deficit deadlift
    135 x 5
    225 x 3
    295 x 1
    345 x 1
    380 x 1
    390 x 1.. last time I did 375 standing on only a plate, so this is better.
    350 x 3, trying to get in one or two downsets.

    WOD
    4 min amrap x 3 with 1 minute rest between:
    8 squats w/ 135
    8 burpees
    8 toe 2 bar

    got 3 rounds then 2 then 2, so 7 total. Toe to bar gets really hard after the first bit.

    Hopefully have time for yoga or assistance or both 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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