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. #476
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    Hope so man!

    Week 2 day 2.5 (Wednesday, Feb 5)
    mobility


    spent an hour or so at lunch on mobility.

    came back at night for another 30 min mobility, then:

    run 1 mile
    7:45, easy and on target

    rowing
    5 minutes

    10 min du practice
    best runs were 18,19 and 20. slightly better.
    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. #477
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    Week 2 day 3 (Friday, Feb 7)
    Session 1, morning cfsb


    15 min mob

    Snatch practice
    bar + 3 ohs
    65 x 1 + 3 ohs
    85 x 1 + 3 ohs
    105 x 1 + 2 ohs
    105 x 1 + 2 ohs
    125 x 1 + 2 ohs
    125 x 1 + 2 ohs

    Something like that, just working tech

    split jerk from rack
    85 x 3
    135 x 2
    175 x 1
    195 x 1
    215 x 1 PR
    225 x 1 PR

    These were flying easily.


    WOD
    3 rounds:
    15 burpees to 6" target
    25 kb swing (53)
    15 ring dips
    buyout: 1k row

    Time - 15:23

    the rowing took forever, need to improve 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.

  3. #478
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    Week 2 day 3 (Friday, Feb 7)
    Session 2, lunch S Hill


    10 min mob

    Speed Bench, EMOM

    been awhile.

    CG
    bar x 20
    55 + monstermini x 3
    105 + monstermini x 3
    105 + monstermini x 3
    145 + monstermini x 3
    175 + monstermini x 3, 3 sets

    MG
    175 + monstermini x 3, 3 sets

    didn't do normal grip because no handoff is too big of a pain

    Accessories, all 60s rest
    Incline db press, 40# + monster mini x 12, 3 sets

    rolling db extensions w/ 15 + monster mini x 12 + knuckles w/ 15 x 12, 3 sets

    cable x over, 5 sets of 12 at 5 heights

    cable single arm curls, 3 sets of 12

    static chest/lat/shoulder stretching.
    Soup + protein (it's like 5 degrees out).
    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. #479
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    Week 2 day 4 (Saturday, Feb 8)
    ME Upper, morning cfsv


    20 min mobility

    Sumo dl w/ chain
    all chain doubled

    135 x 5
    135 + 80chain x 3
    185 + 120chain x 2
    225 + 120chain x 1
    275 + 120chain x 1
    305 + 120chain x 1
    325 + 120chain x 1
    345 + 120chain x 1

    Pretty stoked, last time I pulled sumo it was 265 + 160chain so this is 40+ better.

    3 stop clean pulls EMOM
    chain NOT doubled
    135 x 3
    135 + 80 chain x 1, 3 sets
    165 + 80 chain x 1, 3 sets
    185 + 80 chain x 1, 3 sets

    WOD
    25 min time cap
    partner workout, 1 person runs 10 10yd laps w/ 20# med ball while the other accumulates the work:
    41 du
    31 pullups
    29 burpees
    25 kb swings.

    My buddy Tysor came, first time trying.. we got through 3 rounds + 25 du.

    Couple notes: pullups were brutal because hands were toast from knurling. And, I still suck at du!! max maybe 7, left wrist was wigging out

    Accessory
    GHR , 3 sets of 8

    30 min static stretching.
    Fun day, woulda liked to get a bit more accessory in but 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.

  5. #480
    Paul killxswitch's Avatar
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    I've done one of those burpee buy-in WODs, ugh. They're physically challenging obviously but mentally it feels like you are just going to do burpees forever. I can't believe the work you did after that.

    edit: apparently I was one page behind so I commented on an older workout? Anyway my comments still stand.
    Last edited by killxswitch; 02-10-2014 at 07:19 AM.

  6. #481
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    hahaha thanks dude. Ya man mentally you have to be like "look self, if you don't accumulate work now you'll do MORE burpees"

    Week 3 day 1 (Monday, Feb 10)
    ME Upper, after work cfsv


    technically it was a whole lotta lower, but whatevs, gotta up my cf game

    15 min mob

    SOHP with hanging kbs
    kbs were hanging from doubled lights

    bar x 10
    bar + 40 x 5
    bar + 70 x 3
    bar + 80 x 1
    bar + 88 x 1, super fast and smooth
    bar + 98 x 1, good

    Could've maybe gone up 1 more but outta time


    10 min lower mob
    Front squat
    bar x 10
    135 x 3
    185 x 10, 3 sets

    the squatting is fine but holding the rack for 10 reps is suppper hard


    clean pulls
    135 x 3
    185 x 3
    235 x 3
    265 x 3

    WOD
    20 box jumps (24")
    15 sq cleans @ 135
    20 lunges
    20 box jumps
    10 sq cleans
    40 lunges
    20 box jumps
    5 sq cleans
    60 lunges

    TIME - 14:23.
    Terrible at lunging. By the end I did the last 5 cleans unbroken, turns out practicing repeats helps which is counter to someone used to resetting for lifts

    back to my own stuff..

    Ring muscle ups
    5 doubles, EMOM

    Accessory
    3 sets:
    5 Mr. T ring dips w/ 20# chain
    15 gh situps

    3 sets:
    10 paused ohs w the bar, working position

    15 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.

  7. #482
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    Week 3 day 2 (Tuesday, Feb 11)
    RE Upper, lunch s hill


    weird schedule, just thought we'd get some pump in.

    10 min mob

    CG Bench
    bar x 10
    135 x 10, owww quads too tight from last night's lunges
    165 x 10, a bit looser
    185 x 10, gettin somewhere
    205 x 10, good enough.

    JM Press
    bar x 10
    95 x 10, 3 sets

    Pullups, 60s rest
    wide: 10
    wide: 10
    shoulder width: 9
    shoulder width: 5
    neutral:7
    neutral:5

    Accessory
    wide grip high row, 4 sets of 12

    3 sets:
    db curl x 12
    side raise x 15

    band pushdowns 2 sets of 50

    5 min static stretch.
    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. #483
    fat submariner
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    Crikey... how do you manage to fit so much work into every session Bro?!?!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #484
    Paul killxswitch's Avatar
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    Quote Originally Posted by macdaknife View Post
    Crikey... how do you manage to fit so much work into every session Bro?!?!
    I wonder the same thing. His work capacity is stupid.

  10. #485
    fat submariner
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    Quote Originally Posted by killxswitch View Post
    I wonder the same thing. His work capacity is stupid.
    Yep... crazy stupid!
    Last edited by macdaknife; 02-12-2014 at 04:55 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #486
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    hahaha got a lotta stuff I like guys! The great Brian Siders once said to me powerlifting is the only sport people expect to work 5 hours a week and be the best.. you think Jordan played 5 hours of hoops a day?

    He trained about 18 hrs a week with bone crushing weights. I'm just hyper!

    Week 3 day 3 (Thursday, Feb 13)
    DE Upper, lunch s hill


    weird day, pretty beat up.

    SOHP + push press + push jerk, emom
    bar x 10
    bar + choked micros
    bar + choked minis
    65 + choked minis
    75 + choked minis
    85 + choked minis, 5 sets

    hang power snatch
    bar
    bar + choked micros x 2
    bar + choked micros around 1 db x 2
    bar + choked micros around 2 dbs x 2
    this setup works, where the tension is always there but not as hard as doubled
    65 + choked micros x this went weird
    65r + choked microsx 2, 3 ok sets

    hang power clean
    bands the same
    bar + choked micros x 2, weird!
    65 + choked micros x 2
    85 + choked micros x 1
    105 + choked micros x 1
    115 + choked micros x 1. that's where I ended but may've done another set or two

    fun stuff! some vid:


    Accessory
    3 sets:
    rear delt raise x 12
    rev curl x 15
    face pull x 15

    Conditioning
    tonight, indoor soccer. Need some 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.

  12. #487
    Paul killxswitch's Avatar
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    When you do banded overhead stuff, do the bands make catching the bar in front rack difficult? Or is there not enough tension to make a big difference?

    You make a good point about only working a few hours per week.

  13. #488
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    the bands made it super hard. I'd guess it was about +70-80 in the rack position, more all the way up, but the tricky part is the instability and overcoming the fear since it feels like it's being pulled down faster. fun 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.

  14. #489
    Paul killxswitch's Avatar
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    Yeah I would be afraid of it rebounding down on top of my head.

  15. #490
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    hahaha today was a doozy.

    Week 3 day 4 (Saturday, Feb 15)
    ME Lower, morning cfsv


    15 min mob

    gcb rev band box squat
    bands were choked around lower pullup bars.. about 0 off at the top and 65 at the bottom

    bar x 8
    155 + rev lights x 5
    225 + rev lights x 3
    295 + rev lights x 3
    325 + rev lights x 1 .. supposed to be 335 but one side was missing a 10
    355 + rev lights x 1
    375 + rev lights x 1
    385 + rev lights x 1 good enough. haven't been squatting heavy due to shoulder so this was fine for the day

    GCB gms
    155 x 8, 3 sets

    WOD 1
    4 min amrap:
    run turf to wall 8 times
    20 lunges
    15 ttb
    SCORE: 2 rounds + 1 run

    WOD 2
    7 min amrap:
    3 burpees
    3 thrusters (95) then 6/6 9/9

    finished the round of 12 + 8 burpees... need to get wayyyy better at thruster repeats

    WOD 3
    sorta... plate push of 100 yards as my leg of a team workout. 100yd plate push crushed my spirit

    Accessory
    GHR, 4 sets of 8

    10 min static stretching

    10 min du practice +
    90 du in 3:40
    90 du in 2:50 PR! still terrible at this

    15 min stair stepper, gotta build some endurance.
    Ok, that's all. gonna foam roll now.
    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. #491
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    The great Brian Siders once said to me powerlifting is the only sport people expect to work 5 hours a week and be the best.. you think Jordan played 5 hours of hoops a day?

    He trained about 18 hrs a week with bone crushing weights.
    makes sense

    Quote Originally Posted by ljosaitis View Post
    I'm just hyper!
    yup... that's apparent!

    good stuff with the bands... I wouldn't even attempt it!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #492
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    Week 4 day 1 (Monday, Feb 17)
    ME Upper, afternoon cfsv


    Another banger..
    20 min mobility

    RING MUSCLE UPS
    max unbroken, roughly 3 minutes rest:
    6
    5
    6
    5

    SOHP for stability
    chains hooked to short strong bands like so:


    bar x 10
    bar + 40 chain x 5
    bar + 80 chain x 5
    bar + 120 chain x 3
    65 + 120 chain x 1
    75 + 120 chain x 1
    85 + 120 chain x 1
    90 + 120 chain x 1

    10 more min mobility

    Clean
    95 x 3 c&j
    135 x 3 c&j
    155 x 2 cleans
    175 x 2 cleans
    185 x 1
    195 x 1 .. more like a power
    205 x 1 .. definitely power, dunno why I stopped dropping
    215 failsssss, just kept popping it to my chin and not turning over

    WOD
    3 rounds of
    45s 185 front squats from ground
    rest 1 min
    60s burpees
    rest 1 min

    got 6 fs the first round then could NOT clean it, just outta gas. burpees were 23,22,24
    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. #493
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    Week 4 day 2 (Tuesday, Feb 17)
    Session 1, morning cfsv


    15 min mob

    warmup wod
    3 min for
    500m row
    + max plate pushes (60 yards)

    OHS
    bar x 10
    bar x 10
    75 x 10
    105 x 10

    hang clean
    75 x 3
    105 x 3
    135 x 3
    155 x 3

    WOD 13.1
    17 min:
    40 burpees
    30 power snatch @ 75
    30 burpees
    ... and i got through 12 power snatch @135
    Total 112.

    This was ok overall. I think I could be first through the 30 burpees but 135 is just too heavy for me, takes forevvverr. Need to learn how to full snatch in those situations.
    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. #494
    Paul killxswitch's Avatar
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    Anything over like 95-105ish on full snatch feels so unstable to me.

    So with chains you were strict pressing 210 the other day? Am I reading that right?

  20. #495
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    Week 4 day 2 (Tuesday, Feb 17)
    Session 2, lunch S Hill


    Feeling beat, so not too much

    20 min mob

    snach balance

    worked the bar for awhile, then
    bar + choked micros x 5
    bar + doubled micros x 5
    bar + doubled minis x 3
    55 + doubled minis x 5
    65 + doubled minis x 5

    Trying to teach myself to move down instead of the bar moving up.
    Here's the setup:


    unbroken thruster work
    bar x 8
    75 x 8
    95 x 8
    115 x 8
    125 x 8

    Trying to be more fluid.
    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. #496
    fat submariner
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    Never tried any crossfit stuff but those last couple of workouts had me puffing just reading them! Solid work Bro!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #497
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    I'm behind a bit, so catchup

    Week 4 day 3 (Thursday, Feb 20)
    after work, cfsv


    squat, 12 min to work up
    bar
    135 x 5
    205 x 3
    255 x 2
    305 x 1
    335 x 1
    Actually super stoked, this felt like nothing and I've not been squatting. Wednesday will be a test so didn't wanna go past an opener.

    speed pulls
    205 x 3
    255 x 3
    305 + 40 chain for 6 singles, one every 30 seconds

    WOD
    5 rounds of:
    10 lunges w/ 95# in front rack
    20 situps
    3 tgu per side w/ 44
    TIME: 16 something. was supposed to be 53# tgu but my elbow was not stoked

    Extra
    L sit to handstand on rails practice. hand stand practice

    Box cleans
    12 or 14" or whatnot, just above knee.
    between 95 and 155 for a zillion doubles trying to finish pulls and get low.





    Friday I just did mobility and jump rope practice

    Week 4 day 4 (Saturday, Feb 22)
    morning, cfsv

    30 min mobility

    WOD
    25 pullups
    50 lunges with plate overhead
    50 pushups with feet on the plate
    50 squat jumps holding the plate
    50 situps with plate
    50 thrusters with the plate
    25 pullups

    almost 19 minutes i need to improve the situps.


    Week 5 day 1 (Sunday, Feb 23)
    deload


    Just wanted to get some blood moving, taking Monday and Tuesday off.

    20 min mobility
    incline press, 3 sets of 15
    pushdowns x 15 + pulldowns x 15 (3 sets)
    cable x over, 8 x 8 in different locations (light, little rest)
    cable curls x 15 + band pull aparts x 20

    10 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.

  23. #498
    fat submariner
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    more busy workouts there buddy. nice squatting and those speed pulls with chains look nails!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #499
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    Thanks man. Again, behind in my log.

    Week 5 day 2 (Wednesday, Feb 26)
    Crossfit total, morning cfsv


    Unfortunately this was not my day. A bit overtrained and got a cold the night before.

    squat 345/365/375
    press 155, missed 165 twice, down to 160 barely?? way under performing
    pulled 415 and stopped there. past couple months I've pulled 445 easily every time but just not my day.






    Week 5 day 4 (Thursday, Feb 27)
    evening cfsv

    clean work, bunch of stuff ending with 175 for a bunch of pause in the bottom singles.

    WOD
    15 min amrap:
    5 hspu
    10 wallballs
    15 situps
    SCORE: about 10 rounds

    Snatch balance
    Bunch of work, worked up to a mini and micro choked around 2 dbs for some decent singles. gotta work on a narrower landing

    OPEN PRACTICE
    45 minutes or so of double unders and snatch balance etc.



    CF OPEN Week 1 day 1 (Saturday, Mar 1)
    morning cfsv


    30 min warmup, then
    open 14.1
    10min AMRAP:
    30 du
    15 g2oh w/ 75#
    SCORE: 205

    This sucked, i'm no good at du and my conditioning is poor.

    Speed pulls
    135 x 3
    135 + short minis (standing on) x 3
    205 + short minis x 3
    235 + short minis x 8 singles, every 30s or so.

    GCB GMs
    bar x 5
    135 x 5
    165 x 5
    185 x 5

    Accessory
    ghr , 3 sets of 10
    gh static situps, 3 x 10 w/ 35# plate
    Tke's 2 x 15




    CF OPEN Week 1 day 2 (Monday, Mar 3)
    morning cfsv


    15 min mob
    Repeat of 14.1
    score: 217, 12 pt improvement.

    I'm confident if I did this for another week I'd get through 255 or so, but that's that! More conditioning needed. Actual lifting to come this afternoon.
    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. #500
    Paul killxswitch's Avatar
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    DUs suck. I'm impressed with your score but then we're coming from different places. From what I've seen reading your workouts those CF total numbers do seem low for you. Will you do it again once your healthy?

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