The Five Biggest Contradictions in Fitness
Latest Article

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
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 16 of 22 FirstFirst ... 61415161718 ... LastLast
Results 376 to 400 of 538
  1. #376
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,157
    Good to see a PR in there but that scapula deal sounds questionable. You nearly picked up 600 lbs, damn.

  2. #377
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Thanks man, scap felt fine today.. largely due to some rest and a bunch of work with the lacrosse ball last night

    Week 5 day 2 (Monday Sept 30)
    DE Upper, lunch S Hill


    15 min mob, get everything really moving

    Speed bench
    close grip:
    bar
    50 + light x 3
    120 + light x 3
    160 + light x 3, too light
    170 + light x 3 x 2

    Med grip:
    170 + light x 3 x 3

    Comp grip:
    170 + light x 3 x 3

    4 weeks ago I did 155 so I thought I'd just go up 5# every cycle (thinking in theory that's 60# a year) but it was way too light, everything was flying today.

    DB hang power snatch
    35 5/side
    50 5/side
    60 5/side
    70 5/side

    The db handle size changes at 60 so grip was again tougher for the last 2 sets

    Pullups + Dips
    bw 3/10
    +35 3/10 then I realized I did 35 last week
    +40 3/10
    +40 5/11 Still moving up each week

    PUMP
    3 sets skull crushers x 12

    3 sets:
    incline flye x 10
    + side raise x 10

    50 band face pulls
    50 band curls

    a bit of static stretching (not enough)

    Things still feel great, I really like the current schedule.
    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. #378
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,501
    Real strong speed benching Ljo some nice tension at the top. I haven't used lights for speed work in forever, I might snatch a page from your book. Big pullups too

  4. #379
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Thanks mang.

    Week 5 day 3 (Tuesday Oct 1)
    DE Lower, morning S Hill

    Sooo this morning sucked. Still underrecovered from Saturday. Hamstring by knee still funky. ugggghh..

    spent 30 minutes on mobility trying to become human.

    Speed box squat
    bands choked around 2 dbs as usual, EMOM

    bar
    bar + lights x 4
    135 + lights x 2, feel rough
    135 + lights x 2, better
    185 + lights x 2
    185 + lights x 2
    195 + lights x 2
    205 + lights x 2
    205 + lights x 2
    215 + lights x 2
    215 + lights x 2
    215 + lights x 2
    225 + lights x 2
    225 + lights x 2
    225 + lights x 2

    I think. Was supposed to be heavier and not take forever to get there, but not in the cards. The hamstring thing makes me not want to push my right knee back and out. Whatever


    Snatch high pull
    Everything was to sternum or better

    95 x 2
    135 x 2
    135 x 2
    155 x 2
    165 x 2
    175 x 2
    185 x 2

    Rehab
    3 sets of 25 single leg band leg curls
    3 sets of 25 light extensions.
    Last edited by ljosaitis; 10-02-2013 at 04:56 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. #380
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wednesday did 75 minutes of mobility, static stretching and rehab.
    Week 5 day 4, (Thursday Oct 3)
    ME Upper, evening S Hill


    20 minute mob
    SOHP
    bar
    95 x 5
    115 x 3
    135 x 1
    150 x 1
    160 x 1 PR, and this just flew
    170 x fail, got too far forward somehow. Should've gone easily based on the 160.

    Downsets
    150 x 3 PR
    140 x 5 PR

    Oddly enough..
    5 sets of band pushdowns with fat grips.. was hanging with someone who wanted to do these so why not

    Incline bench
    95 x 12
    115 x 12
    135 x 12
    145 x 10 + 3 + 3 rest pause.. no spotter so I thought this was smarter. No idea why I started so low, I guess I thought the pushdown pump woulda bummed me out

    Assistance
    3 sets:
    close grip pushups on a ball x 10
    + 30# ball front raise x 10

    3 sets
    side raises x 10
    + v bar pushdowns x 20

    Since my hamstring by my knee isn't 100% I'm not really gonna do ME Lower this week so I figured I'd save back work for that day.
    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. #381
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Week 6 day 1, (Friday Oct 4)
    ME Lower, lunch S Hill


    so I decided to continue resting my hamstring just to be safe, so this was just a generic day.. hopefully speed squat tuesday will resume

    10 min mob
    CTB butterfly pullups
    10 triples

    iso db row
    60 x 10
    70 x 10
    75 x 10
    80 x 10
    straps: 90 x 14

    I think? something like that

    shrugs w/ straps
    75 x 12
    85 x 12
    90 x 12

    Stuff
    3 sets
    ttb x 10
    + rev peck deck

    3 sets
    decline pike
    + cable overhead ext rotations

    3 sets
    face pulls
    + 21s

    3 sets
    tkes
    + band curls

    something like that. buncha stuff basically.
    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. #382
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    I'll try to add details from 10/5 till now, but for now
    Week 6
    sucked, deload due to tension headaches and hamstring weirdness... lesson of the day is need tons of neck tissue work

    Week 7
    ME Upper: 2 board 300 x 1, full range 225 x 10, 185 x 15. Not much better than last time but still better.
    ME Lower: front squat, 270x 1 PR 275 x 1 PR
    DE Lower bands + 135 x 2x2, 185 x 2x2 205 x 2x2 215 x 2 x 6
    snatch 145 x 1 x 5 EMOM thrusters 135 x 2 x 5 EMOM
    DE Upper 205 + mini x 3 x 9 as usual, paused pullups to +45 x 3

    I think that's about all that mattered


    Week 8 day 1 (Saturday Oct 19)
    ME Lower, evening S hill


    20 min mob

    4" deficit deadlift
    135
    225
    295
    345 x 1
    385 x 1
    400 x 1 (5# pr)
    410 x 1 (15# pr)

    Happy with this, probably had 415-420 and did 395 on week 1.

    4" deficit sumo dl
    135 x 5
    205 x 5
    225 x 5
    245 x 5
    265 x 5
    285 x 5

    Could keep going but adductors / inner hamstrings were feeling like they were done working

    bent row
    135 x 8
    155 x 8
    185 x 8
    205 x 8 w/ straps

    Do workkkk
    4 sets:
    glute machine x 12
    + standing calf x 12

    3 sets tke x 12 / leg

    3 sets
    band leg curl x 12
    + left leg adductors right leg abductors x 12

    3 sets
    back extensions x 20
    captain's chair x 20

    3 sets
    YTA w/ 5s
    + 21s

    giant up and down set of hammer curls
    Last edited by ljosaitis; 10-20-2013 at 05:39 PM.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

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

  8. #383
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    solid volume that last day. how long did that take?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  9. #384
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    haha probably 2 hours or so.. sometimes on saturday between mobility and big movements and wods and accessories and stretching it can be a few hours before I realize I'm kinda being nutty.

    Week 8 day 2 (Monday October 21)
    DE Upper


    Session 1, lunch S Hill

    10 min shoulder/thoracic mob

    Speed bench, straight weight EMOM
    CG:
    bar
    135 x 3
    185 x 3
    205 x 3
    220 x 3 x 3

    medium grip
    220 x 3 x 3

    comp grip
    220 x 3 x 3

    Speed was good up till the last set today, but honestly it was conditioning.. I may've been wheezing hahaha. Getting fattttt

    WOD
    Emom for 10 min:
    4 hspu
    8 pullups
    12 pushups

    Honestly I was trying for 12 and couldn't make the grade. fattttttt



    Session 2
    10 min mob

    Split jerk
    bar
    135 x 2
    155 x 1
    175 x 1
    185 x 8 singles EMOM

    Incline bench
    115 x 10, could already tell i'm low on juice
    135 x 10
    145 x 10
    155 x 10

    RE Method
    3 sets rolling db extensions, up to 22.5 + mini band x 12
    3 sets pec deck x 12 + rope pushdown x 12
    3 sets close grip pulldown x 8
    3 sets ez bar curl x 8

    5 min static stretching
    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. #385
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    What distance difference are your CG, MG, and Comp grips?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #386
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    I've been doing like thumb half on smooth, pinkies 1" from rings and lately comp grip has been ring finger on rings. Used to be another finger or two wider but lately I'm finding closer to be stronger for some reason, maybe it's the pause.


    Week 8 day 3 (Tuesday October 22)
    DE Lower


    30 min mob
    feeling a bit lethargic.

    Speed squat
    box, choked lights over 2 dumbells, EMOM

    bar
    bar + lights x 2
    135 + lights x 2
    155 + lights x 2
    185 + lights x 2
    205 + lights x 2 x 2
    215 + lights x 2 x 2
    225 + lights x 2 x 2
    235 + lights x 2 x 2

    Speed was ok till the end. Squat doesn't seem great on these days but could be from so much work Saturday and yesterday.

    Snatch
    b warmup
    bar
    75 x 2
    95 x 1
    115 x 1
    125 x 1
    135 x 1
    140 x 1
    145 x 1
    150 x fail.. got under it, tried again and got under it just not quite mobile enough today. And also beat.

    Clean pulls
    150 x 2
    185 x 2
    205 x 2
    225 x 2 x 4 sets

    Extra
    Mikesell pull throughs, 4 x 12
    left leg adduction, right leg abduction. Need some rest.
    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. #387
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    Comp grip sounds similar to how I set up. Leg abduction and adduction is something I need to incorporate, nice thought. Think you may replan your scheduling to accommodate for primaries like squat, dead, bp, etc?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #388
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    I'm not sure I follow about the primaries. I do a ME lower variation every Saturday and speed work Tuesday, and a ME upper variation Thursday and de Monday. If you mean like straight up regular old full squat, pull or bench press, I treat those just like any other ME variation Westside style.

    That being said, each of those lifts I'll do a little peaking program before the meet to develop specificity.

    Week 8 day 4 (Thursday October 24)
    ME Upper, night S hill


    Goin into this I knew I was in trouble. Under recovered for one. Two, I'd had an upper body/ neck massage two hours earlier (trying to fix this tight neck issue) which beat me up. Three, I've been eating terribly.. incredibly heavy pizza for lunch. For the second time in a month or so I've realized I can NOT eat like an idiot... to gain weight I need more good food, not bad.

    20 min mob, ugh

    Bottom up bench, pinkies in rings

    bar
    bar + doubled monster minis x 5
    95 + doubled monster minis x 3
    135 + doubled monster minis x 1
    155 + doubled monster minis x 1 uh oh, this was hard
    165 + doubled monster minis x 1, nope, halfway up shoulder did somehting bad.. hurrrrttt

    drop down
    145 + doubled monster minis x 2
    145 + doubled monster minis x 2
    145 + doubled monster minis x 2

    fat grips, wide
    bar + doubled monster minis x 8
    65 + doubled monster minis x 8
    85 + doubled monster minis x 8

    .. this mayve been it? maybe gone up again

    accessory
    skull crushers, 4 sets of 12

    3 sets:
    pec deck x 12
    + push downs x 12

    3 sets:
    close grip pull downs x 8
    + side raises x 15 for blood in that shoulder

    Mega up and down set of curls. 5 minutes of static stretching. ugggggg
    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. #389
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Week 9 day 1 (Saturday October 26)
    ME Lowe, morning cfsv


    Again, underrecovered, especially in the adductors etc.

    25 min mob

    SSB box squat

    bar x 5
    bar + 80 chain x 3
    155 + 80 chain x 2
    205 + 80 chain x 2
    245 + 80 chain x 1
    275 + 80 chain x 1, great sppe
    300 + 80 chain x 1, PR, not too hard but back kinda tweaked in a weird spot
    305 + 80 chain x Nope, halfway up got slightly forward and needed a little help.

    Squeaked out a PR but way too beat up

    SSB Good Mornings
    bar + 80 chain x 5
    85 + 80 chain x 5
    105 + 80 chain x 5
    125 + 80 chain x 5
    135 + 80 chain x 5


    Some more shoulder mobility

    WOD
    row 500 m, 30 oh lunges with a quarter, 100 yd plate push
    30 situps, 20 pullups, 20 back extensions
    400m run, 30 kb swings, 20 burpees
    50 double unders, 20 med ball cleans, 20 med ball pushups

    Took like 27 minutes. After the good mornings I drank some sugary something that made me sick, plus haven't done conditioning like this in awhile. Whatever,just wanted to move around




    IN CONCLUSION
    for the first 5 or so weeks I was recovering well.. now I'm not. I blame three things:
    1) Better nutrition
    2) MOST IMPORTANTLY I cannot go heavy/2 adays on DE days and expect to do well on ME.

    So I think I'm gonna switch ME upper and DE upper so there're always more days rest, try to work more on speed / skills practice / small muscle groups during DE.

    The meet is in 6 weeks so I'm gonna take it easy next week, ramp up, peak, rest, compete, then try again to be smarter.

    In other news, judged a CF meet last night, that was super fun. Inspiring.
    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. #390
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,501
    Careful my friend! Tweaking things on both workouts is rough stuff sorry to hear it. The last time I did bottom up bench with bands I tweaked my shoulder too so I know the frustration, can be an awkward lift. Strong stuff all around regardless, your feeling fat and i'm feeling skinny... not sure which is worse.

  16. #391
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    I think bottom up is always a bad idea at near max. .. put that on the list with short ROM rack pulls.

    Week 9 day 2 (Monday October 28)
    DE Upper, night S Hill


    Was being smart and decided to deload

    15 min mob

    speed floor press, all paused EMOM
    CG
    bar
    bar + choked short minis x 3
    95 + choked short minis x 3 still feels great
    135 + choked short minis x 3, really good, thinking not as beat as I thought
    155 + choked short minis x 3, 3 sets

    mg
    155 + choked short minis x 3, 3 sets

    comp grip
    155 + choked short minis x 3, 3 sets

    all these flew as fast as they should, which was weird because I thought I was in really bad shape. Maybe all the food and sleep this weekend was helping and it was more of a tweaked shoulder/back than actual overtraining.


    Muscle ups

    Decided to do 3 EMOM for 5 minutes.
    GOOD NEWS: this couldn't have been easier, no effort at all
    BAD NEWS: destroyed that hurt shoulder. I have no idea what I was thinking, of course this was a terrible idea.

    Recovery
    3 sets:
    kb curl/stabalize/overhead, 10 each hand alternating
    + fat grip band rows x 20

    3 sets:
    fat grip band pushdowns
    + fat grip band curls


    30 minutes or so of foam rolling/band stretching at home to try to relieve what became a very painful shoulder. It'll be fine but no more stupid 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.

  17. #392
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,157
    Well it might've been a bad idea (ok it definitely was) but I'm impressed that you not only did it, but that it was apparently effortless. Is this shoulder issue just something you will basically deal with the rest of your life?

  18. #393
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Nah I just kinda tweaked it doing bottom up bench last thursday and it's the shoulder that has a little less ROM.. if I wouldn't have done muscle ups yesterday and continued deloading until next Monday it woulda been fine. Just poor exercise selection when not 100%
    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. #394
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Week 9 day 3and4 (Thursday October 31)
    DE Lower, lunch S Hill


    Tuesday had a long massage, Wednesday did stretching/mobility/rehab.. trying to get some recovery in.

    Semi deload, start of peak. 15 min mob

    Speed squat EMOM
    12" box, bands choked over 2 dbs as usual

    bar
    bar + choked lights x 2
    bar + choked lights x 2
    135 + choked lights x 2
    135 + choked lights x 2
    185 + choked lights x 2
    185 + choked lights x 2
    185 + choked lights x 2
    185 + choked lights x 2
    185 + choked lights x 2
    185 + choked lights x 2 all very fast.

    free squat, rest 60s rather than EMOM:
    135 + choked lights x 5
    185 + choked lights x 5
    225 + choked lights x 2
    245 + choked lights x 2

    Great speed, will add weight and lower bands as the meet draws neigh.

    MISFIT COMPLEX
    this is a powerclean + push jerk + front squat + hang squat clean + spilt jerk
    bar
    75
    95
    115
    135
    145
    155 .. caught my pinkie push jerking from rack without adjusting my hands. I kinda always do this, not sure how to fix other than regripping. Other than that, easy of course and good enough for deload day

    Extra
    3 sets:
    ghetto rev hyper w/ 10 x 10
    hanging leg raise x 15
    band pull apart x 20


    That'll basically be all of this week unless I get a light something in tomorrow, going hard starting monday.
    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. #395
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Week 10 day 2 (Monday Nov 4)
    ME Upper, lunch S Hill


    So this weekend as planned was skipped, so this was day 2.

    Forgot my frign bag!! so no belt, managed to borrow a couple bands.

    Rev band tng bench
    I just used two short minis, completely deloaded at lockout so really not a lot off.

    bar
    135 x 5
    185 x 3
    225 x 2
    255 x 1
    275 x 1
    295 x 1
    315 x 1, not bad at all, went consistently.

    push press
    95 x 5
    135 x 5
    155 x 5
    165 x 5
    175 x 5

    pullups + dips
    bw for 10 + 10
    +10 for 5 / 12
    + 25 for 5 / 12
    + 35 for 5 / 12

    Pump
    3 sets
    pushdowns x 12
    + facepulls x 12

    hi rep lightweight:
    flies
    hammer curls.

    trying to save some pressing for the DE / peaking day.
    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. #396
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Week 10 day 3 (Tuesday Nov 5)
    DE Lower, lunch S Hill


    10 min mob, probably needed more
    Speed squat, about every 75 seconds
    12" box, bands choked around 2 dbs

    bar
    bar + choked lights x 5
    135 + choked lights x 2
    155 + choked lights x 2
    185 + choked lights x 2
    185 + choked lights x 2
    195 + choked lights x 2
    205 + choked lights x 2
    215 + choked lights x 2 .. all these were really fast

    free squat, no timing
    185 + choked lights x 5
    225 + choked lights x 5
    belt on
    255 + choked lights x 2
    275 + choked lights x 2

    Went ok.. knees forward and parallel from the angle I got. May need to work on tech, few more of these to go



    Speed pull
    135 + choked short minis, 3 singles
    205 + choked short minis, 3 singles
    255 + choked short minis, 8 singles, one every 30 seconds

    10 min static stretching.
    Last edited by ljosaitis; 11-05-2013 at 04:40 PM.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

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

  22. #397
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    DE Lower session 2

    Made it to the crossfit gym at night.. spend 30 minutes on mobility. Wanted to keep it all light so started with a bunch of turf drills.

    WOD
    bar weight was only 75 and kb only 35, don't wanna over train
    21 thrusters
    21 burpees
    15 kb swings
    12 ttb
    1 power snatch
    15 thrusters
    15 burpees
    15 kb swings
    12 ttb
    1 power snatch
    9 thrusters
    9 burpees
    15 kb swings
    12 ttb
    1 power snatch

    15:10. Didn't push anything hard
    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. #398
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,157
    WOD looks serious. Squats looked like you just barely brushed parallel, that is efficiency at its finest. Did you ever give those wall climbs a try?

  24. #399
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    oh ya! wall climbs. I did some for a warmup but I need to get those going for real. Thanks for the reminder!

    That wod was supposed to be 145 which woulda been serious, but since I'm so close to the meet I didn't wanna go hard. One of the cooler things we did in the turf drills was partner sprints where your buddy held you back with a band.. stoked to throw that in on DE days at the regular gym where I don't have a lot of options.
    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. #400
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,157
    Yeah 145 lb. thrusters for 21, 15, and 9 reps, with some power snatches thrown in, would've sucked. Are you looking to PR at your meet? Your sig says your weight is a lot lower than when you hit 630/480/501.

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
  •