S2B plus, making a better Buk

[Bill2380]

You may have converted me to Cross Fit. I've done the WOD or WOD Lite for a week now and have to admit I'm liking it. Only problem is that my quads are so sore from the squat workout I subbed dumbell swings for snatches today. I did the pull ups and runs though. I even built a box for box jumps today. Now my wife's sure I'm nuts. I'm only concerned about regressing in my bench since I don't see any in the WODs. I've been afraid to add benches to a workout and then find 300 push ups on the next days WOD. I wish they would publish the full weeks WODs on the website so I could plan better. I've learned a lot from your log, thanks.

[Buk]

I find that any soreness that exists at the begining of a workout is quickly drowned by the intensity of the first few reps. I think that working through soreness actually helps train the recovery process. And it doesn't seem to impact a workout once I get past the first few reps.

Benching is very rare at Crossfit. I am not worried about my bench regressing for 3 reasons: it is already weak, I feel that it is a lot less important than the other exercises which are emphasized in Crossfit, and I feel the other exercises emphasized in Crossfit will actually strengthen it. I believe that the amount of dips, push-ups, overhead pressing, push presses, jerks, and handstands done with an emphasis on maximum power output and occasional max efforts stimulate the bench pressing muscles plenty. If you do want to add in some ME benching, I would suggest following the WOD a few days late. They keep an archive of all previous WODs, so there is no need to do the WOD on the day prescribed; just stay a 3 day cycle, a week, a month, whatever behind. Then you can always know what is coming and plan any additional efforts accordingly. But also consider that it may not be as bad as you think to do 300 push-ups the day after benching.

I am glad that you are finding my log useful. I have found that occasionally rereading the entire thing has been usefull every time.

[Buk]

Sunday, September 11, 2005

3 rounds for time:
-Dumbell Snatch 55lbs, 20 reps, alternating arms
-Pull-ups, 20 reps
-Run 350 meters

18:38 total
4:45, 6:21, 7:32
Run paces: 5:56, 6:32, 6:50
Pull-ups were the biggest drain on time, but they are getting better. I mixed kipping and non-kipping pull-ups in mini-sets of 3 to 5. Kept all 3 of the 350 meter runs under a 7 minute pace, but now I feel that that isn't good enough. McMillan says 7 minute pace 400s is about right for speed work with my current best 5k. So I would like to train a bit faster, but supersetting the runs for time with snatches, squats, swings, or box jumps; creates a much higher intensity than interval repeats. Granted my run volume is low, if I can keep my worst time under McMillan's suggestion, I figure not only is it good for my workout, it is also good for my running.

[Buk]

Monday, September 12, 2005

"Elizabeth"
21-15-9 reps for time of:
-Clean 135 pounds
-Dips

16:15 total(2:33 improvement from 28 days previous)
5:59(0:46), 6:18(0:44), 3:58(1:03)
10:23(1:47) Cleans, 5:52(0:46) Dips
Repeat of August 15(28 days ago). Improvement on an improvement. You would expect to improve at the begining of a new routine, and also over the first time you perform a workout, but this 2:33 improvement is on a workout that I already improved 3:22 against my first effort. There is still lots of room left to improve though. I felt very gassed throughout the workout, and wasn't sure if I was even doing better than the time before. My improvement was pretty consistent across the 3 rounds, now I just need to continue to improve my times and strength.

[Bill2380]

Do you drop to a squat when you clean or just drop under the weight? I've been looking at videos both ways. Either way sore legs again tomorrow..and the next day...and the next day.

[Buk]

For my cleans(same for snatches) I always do full squat cleans from the floor as per Crossfit's recomendation unless it is explicitly stated to do otherwise. However 2 power cleans did find their way into yesterdays workout. The soreness definitely subsides as you adapt to the Crossfit routine. 3 on 1 off works very well, and the WODs are planned with intensity and recovery in mind. My legs feel good today, and my back is a little sore; not debilitating or painful, but I can tell that I did cleans yesterday.

[Bill2380]

I figured those devious bastards would want full squats with the cleans. I did them as power cleans and my basketball game will be much better tonight because of it. Next time I'll try them with a squat.

[BamaDave]

Are you supposed to be able to clean more weight with a full squat clean vs. a power clean?? I have never tried squat cleans. I just watched the slide show demo on the Crossfit website, and it looks like you don't have to pull the bar as high, so I assume that would allow use of more weight. They look like killers.

[Buk]

Most inexperienced o-lifters can power clean more because they don't have the technique or speed to get down under a shorter pull. An experienced lifter with good form should be able to squat clean more than they can power clean, 10 to 20% more. That is also why o-lifters squat so deep. If you are fast and your clean technique is on, your pull barely has to break your full front squat depth. A ratio that I have heard thrown around(I think mostly from Dan John) is that a good lifter should be able to clean his 3RM front squat. Problem is that the technique takes lots of time and pratice to master. I am happy with my snatch form, but my clean leaves quite a bit to be desired. I did realize yesterday that the high reps were significantly easier the lower the catch was(versus catching at a half squat and riding), so I was concious about pulling with the speed and height of a heavy lift and getting down fast for the catch and then popping up out of the squat.

[Buk]

Tuesday, September 13, 2005
Weight: 203

Max rounds in 20 minutes of:
-Push Press 104lbs(45KG), 15 reps
-Rope Pull 100lbs, 8 feet, 2 reps

20:48 total - 8 rounds
11:47 Push Press, 9:02 Rope Pull
This was a cool combo, but I wish I had an actual rope to climb. I'm not even sure how hard it would be. Lifting 100 pounds isn't too bad, but it is only half my weight, will be more next time. I also wish my rope had better grip. Its nice to get through 120 push presses in a 20 minute workout. High power workouts are fun!

[Buk]

Friday, September 16, 2005
Weight: 201

For time:
-Thrusters 104lbs(45KG), 75 reps

12:17 total
Since I am a retard I loaded up 45KG instead of 40, and I think it really slowed me down on this one. It felt pretty heavy(even after 2 days off), and I slowed a lot after about 30 reps. This one brought me completly to the floor, but I will dominate it next time.

[BamaDave]

Wow, those look evil. 75 reps!

Gosh, when I saw the exercise title, I had some other very different ideas about what you were making into a workout this time. [img]/images/graemlins/wink.gif[/img] [img]/images/graemlins/tongue.gif[/img]

[Buk]

Saturday, Spetember 17, 2005
Weight: 199

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

9 minutes = 45 total pull-ups.
Just barely got the 9 for the 9th minute before the minute turned over. This one starts slow, then ramps up quickly. I still need to get a lot better at pull-ups. I did a lot of handstand push-ups(ankle/hamstring assisted) before and after the pull-ups. Then finished off with a mile jog to do some Hokie tailgatting, watch beer pong, and eat hot dogs. The return run to the gym was more like a walk. Now I have some roller skating to do at my friend's kid's 6th birthday party!

[Buk]

Sunday, September 18, 2005
Weight: 198

For time:
-Clean 93lbs(40KG), 75 reps

12:27 total
25 rep splits = 2:57, 4:47, 4:43
Got the weight right today, and as painfull as it was, I think I should have been a little more aggressive. As always, these were full squat cleans from the floor. I did one power clean, but didn't even count it. The 25 rep split times show my drop off in speed after the first few minutes. The last 50 were all done in sets of 5, about 1 set every minute. I was a little worried about burning out my legs(they were screaming at me the entire workout), but I should have taken each mini-set a little further. Of course that is a lot easier to say now, than to do during the workout - next time though, and time will be down. Finished off with some assisted handstand push-ups. Now I need to add in some handstand balance work.

[BamaDave]

OK, Buk, I still can't run and want to get some kind of workout in today (did conventional weight stuff yesterday), so I'm scrolling through your log looking for something intense to do. I'm thinking about doing the Thruster one. Maybe I'll browse through the Crossfit site also.

[Kaiser]

Buk, I made it over here and after spending the last hour between Crossfit and your log, I get the idea. Thanks.

A quick question: what do you personally do for warm-ups? For example, what did you do for the 'Tabata something else' on Sep 5th? The 'official' crossfit warm-ups or something else?

Bill, when you say WOD Lite, is that your own terminology, or do they have some variation listed on the crossfit site?

Thanks for your help guys.

PS: Craig, I had no idea you were even married until I read your log today. I guess we didn't talk at all at the retreat.

[Buk]

Dave, sucks that you still can't run. Hopefully you will be in top shape by the time your Forerunner gets in. In the mean time, Tabata exercises are a great option. "Tabata Something Else" from September 3 is a great example. Would be even more intense if I wasn't so weak at pull-ups, push-ups, and sit-ups. But you can throw in any type of exercises you want: burpees, box jumps, push presses, light thrusters, cleans, high pulls, etc. Pretty intense and a great cardio caryover.

My warmup is usually just a random selection of stuff before my workout. I should probably get a bit more consistent with it. It always contains a lot of shoulder dislocates, hip flexor stretching, PVC and bar overhead squats, bar push presses, foam roller, and bar thrusters. And also an assortment of a bit of running, jump rope, handstand push-ups, bar snatches, push-ups, pull-ups, dips, and box jumps. I try to choose things that are going to get me ready, but not have a negative impact on the workout. I actually did the "Tabata Something Else" workout at home, so my warmup was a bit abbreviated and included(if my memory serves me correctly): shoulder dislocates, hip flexor stretch, light overhead squats, and jumping jacks.

There is no official "WOD Light" variation. But Crossfit believes that very little should change when training elete athletes versus 80 year old women, versus 8 year old kids. The workouts should look the same, scaled only by intensity, load, and volume. The posted WOD is usually designed to reflect a 175 pound male experienced Crossfitter - scale as needed; idealy scaling load first, then volume if necessary. One of the main desires is to be working at your maximum power output for the workout. More weight means more work, but the time increases. Decreasing the load may provide enough speed increase to up the power production of the workout. Crossfit believes that working at your maximum average power output for a workout will develop the greatest neuroendrocrine response. I don't want to get lost in the numbers of trying to find this constantly shifting power curve max, so I typically go with the posted loads. I sometimes scale when I know something is going to really slow me down. For example I drastically scaled "Linda" on July 24, and it still took me 48 minutes. Doing 55 deadlifts with 300 pounds would have been 55 singles, and a very long time. I knew I needed to work at a higher power output, so I adjusted to what I thought necessary. I wouldn't mind seeing Linda again soon - I think I am a bit more ready for her now.

Maybe next year we need to extend the retreat to more than just a weekend? Two days with so many people and so much to learn, I'm up for a week!

[Bill2380]

Kaiser- Here is a link to the FAQ section of the Cross Fit site,