S2B plus, making a better Buk

[Buk]

Thursday, August 25, 2005
Weight: 201

"Michael"
3 rounds for time of:
-Run 700 meters
-Back Extensions, 50 reps
-Sit-ups, 50 reps

28:28 total
2:44, 6:34, 3:15, 7:14, 3:06, 5:35
Run paces: 6:09, 7:19, 6:59
Kept things fairly consistent this workout, but I sure am bad at doing sit-ups. They really slowed me down. The last round I did sit-ups before back extensions because the back extension machine was in use, but I did the full set of 50 back extensions without a break that round. This workout is named after a fallen hero, Navy Lieutenant Michael McGreevy. He helped me push through that last round. I am pretty happy with run paces for the runs, but I think these are going to start improving quickly.

[Buk]

Friday, August 26, 2005

Run 5k

23:59 total, 7:45 average pace
7:17, 7:41 1:22, 7:39
Split the odd tenth out after the second mile so I could push through the final mile. I did slow a little during the last mile, but really booked it for the last 1/3 to keep my pace down. This is a time that I am a little more happy with compared to my last few runs. Doing away with the little walking I did this run will put me around 23:15, then I need to start knocking seconds off of each mile. I really do need to keep my run paces during "mixed mode" workouts under 7 minutes, probably closer to 6; but some of those other exercises(overhead squats, dumbell swings, box jumps, etc.) really make running difficult.

[Buk]

Saturday, August 27, 2005
Weight: 199

"Kelly"
5 rounds for time:
-Run 350 meters
-Box Jumps 24inch box, 20 reps
-Wallball 15lb, 20 reps

19:49 total(7:18 improvement from 42 days previous)
3:08(1:18), 3:52(1:19), 4:14(1:36), 4:37(1:01), 3:58(1:54)
Run paces: 5:33(0:27), 6:45(0:40), 7:35(0:13), 8:24(-1:08), 9:23(-0:59)
Repeat workout of July 16(42 days ago) and much faster. Wallball is holding a medicine ball at your chest, drop into a full squat, on the way up throw the ball against the wall 10 feet high. Catch the ball and use its momentum to push you into the full squat of the next rep. My run paces got worse and worse each round, and averaged worse than last time, only the first 2 run paces are acceptable. However I did more than make up for it during the wallball and box jumps compared to last go around at this same workout. Like I said before, these other exercises making running almost impossible.

[Buk]

I just realized that I cheated and didn't do all of "Kelly." I modified the workout to 20 reps instead of 30 for the box jumps and wallball the first time through(that is why it isn't marked as being "Kelly" on July 16th). Today I wrote the workout down from my log, and didn't notice that I had modified it the first time, and didn't pay close enough attention on the Crossfit page. I am not really so worried about it, I got a direct comparison since last time. But next time I am going to do her right.

Of course I always run 350(357 actually) meters instead of 400, and 700(715) instead of 800, but that is because my track is 1/9 mile. I do calculate the run paces right. I call that close enough, but getting the reps right should be simple(I explained the difference between simple and easy earlier in this log).

[Q.]

Did you make your own wallball?

How are your L-sits and L-pullups? I've been working on these recently because that wasn't something that I could do at all. I've gotten better but better isn't good enough to do a WOD at this point. I wrote one of the guys at XFit who appears to teach gymnastics and he said just keep practicing.

I've gotten my thrusters to where I can use the rx'ed 95 lbs for 5-7 reps and, if I grab the right cage, I can turn right around and do the pull-ups but my reps are near where they need to be. It still gets me huffing and buffing! [img]/images/graemlins/laugh.gif[/img]

I tried to get a rope put up at school... no luck yet but I have been doing the towel pull-ups. I used to post this article by Pavel quite a bit titled "Greasing the Groove" and he said, to get better at pullups, do them at every opportunity. I think I need to find more opportunities. I can do the total number of reps but have to break them into 5-7 rep sets. [img]/images/graemlins/frown.gif[/img]

Handstand pushups.... yeah, right! Have you gotten those down yet?

As you know, I swim, too. Do you do that on rest days or are you substituting? Have you seen the "Got lungs?" thread? Crazy! I've been working on underwater laps, too, but I need too much recoup time to do what those guys are doing. [img]/images/graemlins/wink.gif[/img]

In the end, it's all good!

[Buk]

For wallball, I use a medicine ball(about 15 pounds) at the gym and throw it up against the elevated track, probably closer to 9 feet than 10.

L-sits aren't something I have really gotten into yet. My pratice list is alreay too long, but these probably are my biggest defficiency. It is painfull for me to sit upright on the floor with my legs straight out in front of me, I mentioned in the other thread that some of my flexability is good, some is very bad.

I built a rope, but no where to hang it. So what I have been doing is tying some weights to it, then pulling them up to the track from the floor below. I also have to do mini-sets on almost all workouts that involve pull-ups. Actually I do mini-sets on a lot of the exercises: 50 situps, 21 cleans, 20 box jumps(in the later rounds), 21 dips, just to name a few.

I am getting better at handstand pushups, but have been praticing handstands more than the handstand pushups. A good way to assist these is to set the smith machine so that the bar is at chest level. Then handstand with your back to the bar and hook your ankles over it. You can use your legs to help pull you up a bit. That way you can get the full range of motion.

Its been a few weeks since I have been swimming. It is definitely not something that I am good at(first time ever swimming laps is in this log), so I usually do it in addition to whatever else I have planned. They are not very intense workouts, I am just trying to get some distance behind me.

[Buk]

Sunday, August 28, 2005
Weight: 200

5 rounds for time:
-Walking Lunge, 34 steps
-Handstand Push-ups, 10 reps

12:25 total
2:07, 2:26, 2:34, 2:51, 2:27
Fairly consistent round to round for this one. I changed the prescription from 15 handstand push-ups per round and did them unassisted, and assumed that 34 lunges was about 100 feet. Got pretty good depth on the handstand push-ups, using a wall for balance. I was planning on finishing off with 5x5 assisted full range handstand push-ups hanging my ankles over a bar and using my legs to help pull myself up. But the cramps I got in my hamstrings while getting into position(a little bit of a folly here, ended up swinging around hanging by my ankle but keeping my leg bent at 90 degrees) made me realize that it wasn't such a good idea. I do assisted handstand push-ups this way sometimes, but this time I was trying to get my hands on some dumbells to elevate myself so I could get a bigger range of motion. The blunder was caused by the hamstring cramps, while I was trying to move my hands from the ground to the dumbells. Yesterday's workout really hammered my hamstrings, as well of my calves which I am reminded of every step I take. So I stretched then worked on the hook grip and pull-ups to finish the workout off.

[Buk]

Tuesday, August 30, 2005
Weight: 203

"Fran"
21-15-9 reps for time of:
-Thruster 95 pounds
-Pull-ups

9:47 total(7:41 improvement from 38 days previous)
3:20(2:40), 4:04(2:29), 2:20(1:55)
4:43(1:12) Thrusters, 5:04(6:29) Pull-ups
Repeat workout of July 23(38 days ago) with tremendous improvement, this stuff works. Thrusters are full front squats and presses. I went in with a goal of breaking 12 minutes, and did that easily. I did a very good job of keeping my mini-breaks very small, around 5 seconds instead of between 15 and 30. Last time the pull-ups really slowed me down, but I really cut the time down on them today. I have been hobbling around because of my calves and hamstrings from this weekends dismantling of them, but once I got warmed up and started, I didn't feel a thing. Now I just need to stop being so fat! Time for a little discipline in my diet, and a reduction of Dr. Pepper.

[Q.]

Buk,

Maybe you explained it before but what do your notations mean? I started to do Fran today - it's my favorite - but wimped out after 2 rounds of only 5 reps each. I've done it with reduced weight but I like the full weight with reduced reps... just wears me out faster.

Since I signed up for the Senior Games next month, I went to shoot some hoops instead. [img]/images/graemlins/laugh.gif[/img]

[Buk]

For the timed workouts, I always report the total time to complete, and a round by round break down of time(sometimes I break out every set, usually every round, it should be evident by the count). Then often I have another line of times. Sometimes it is the round by round run paces(minutes per mile) if there was any running involved, sometimes(such as on Fran) I show total time on each exercise so I can better detect my weaknesses. If I have done the same workout before, I will show improvement in parantheses. I indicate how long ago the comparison workout was in the total time line, and link to it in my text. So you can see yesterday that my total time was 7:41 faster than when I did Fran 38 days ago, and my total time spent doing pull-ups dropped by 6:29 to 5:04. It is clear to see where I made the most improvement.

[Buk]

Wednesday, August 31, 2005
Weight: 201

Deadlift
7-7-7-7-7-7-7

203lbs(90KG)x7
225lbs(100KG)x7
247lbs(110KG)x7
269lbs(120KG)x7
269lbs(120KG)x7
269lbs(120KG)x7
291lbs(130KG)x7

All reps were supposed to be touch and go, all but 3 were. Still need to work on my grip. I switched to a mixed grip half way through the 4th set, and felt much stronger with it. I tried 291 with a double overhand grip at the end and couldn't even hold it past my knees, but the mixed grip was good for 7 reps. Felt like my 315 max earlier this month would have been easy with the mixed grip(not sure why I didn't think of it then). Finished off with some handstand push-up pratice. Lowered all the way to my head and kipped a few reps, worked as deep as I could with no assistance on the others.

[Adam H.]

Way to keep up the hard work!

I don't know who had the bright idea of 7 x 7 deads but it sounds brutal. 5 x 5s are hard enough.

Do you ever use a hook grip with deads?

I really appreciated your advice on the olys. Since there are a lot of oly clubs here I thought I'd try to get a little coaching. I found a club in the city and worked out with a couple of guys on tuesday. Really cool little gym. I learned more in that hour than I did in all of my reading about the lifts.

Now I just need to get off my butt and make a sandbag kit... that mile BW walk is on my mind.

Thanks for your help.

Adam

[Buk]

Thanks Adam! Yeah, 7x7 is brutal, but I guess I should have gone just a bit heavier. I didn't expect to be able to get 7 reps at 291 pounds; should have gone to it sooner, or at least jumped to 280 pounds. I have been praticing the hook grip a little(it is on my pratice list), but still haven't gotten it just right. My regular grip is still stronger than my hook grip.

[Buk]

Thursday, September 1, 2005
Weight: 200

3 rounds for time:
-Run 700 meters
-Dips, 25 reps

23:15 total
6:18, 8:05, 8:52
Run paces: 6:07, 7:12, 7:21
Today was really tough. My running felt very labored and slow, even though my times actually weren't too bad. Very similar to my times a week ago when I ran 700s with sit-ups and back extensions, but those should slow me down more than dips. The running was tough, and the dips were hard and a bit painful for my shoulder. I did play volleyball directly before this workout and that may have slowed me down a little?

[Buk]

Saturday, September 3, 2005

"Tabata Something Else"
-Pull-ups
-Push-ups
-Sit-ups
-Squats

253 reps total, score=26

Interval	1	2	3	4	5	6	7	8	total	score
Pull-up	8	6	5	3	3	2	3	3	33	2
Push-up	10	8	7	5	4	5	4	4	47	4
Sit-up	9	7	7	6	6	6	6	6	53	6
Squats	16	15	15	15	15	15	15	14	120	14

Each interval is 20 seconds of work followed by 10 seconds of rest. Each exercise is done for 8 intervals before moving to the next exercise, there is NO additional rest between exercises. So this is a 16 minute long workout, spending 4 minutes on each exercise. Total is the total number of reps, score is the lowest rep count per exercise. This is a workout that I need to improve on; my sit-ups, push-ups, and pull-ups are weak. I would like to see my total for every exercise up about 40, that is a 5 rep increase average per interval.

[BamaDave]

Where do you run and do these exercises at the same time?? All of these workouts sound incredibly intense, especially with the added factor of doing them for time.

Those 7x7 Deadlifts sound painful!!!!

[Buk]

The gym I workout in has to be one of the coolest large gyms in the country. They don't have a pool or basketball courts or a sauna or anything like that. But as a workout facility it is awesome. 3 platforms: 8x12 with a cage, 8x8 with squat stands, 8x8 wood center with stands and 660 pounds of really nice bumpers. Plus 2 more cages and a squat rack. Chains, bar jack, dip belts, 2 dip bars, 7 pull-up bars(2 on cages, 1 gravatron, 3 on cable crossovers, 1 pull-up tower), even have a reverse-hyper, but no glute-ham machine. Elevated track with cardio machines(1 rower) and ab mats on the second floor balconys. 8 or 9 flat benches, a few t-bar rows, inclines, and declines. Leg sleds, calf machines, just all kinds of stuff. Huge area of Body Masters and Hammer Strength machines, 4 cable crossovers. Also a bunch of group classes and free child care. There are some really stong and otherwise impressive members creating a very humbling and inspiring environment. There is also a fairly accomplished bodybuilding club, X-treme Physiques. One of the newer trainers is a USA Weightlifting (Club Coach, Level 1)(Olympic lifting cert) and she is very impressive, a college shot putter, All-Atlantic 10 and All-East Coast Conference in track and field. Her bio shows the 2003 Denver marathon, going to have to ask her about that.