S2B plus, making a better Buk - Page 6 - JP Fitness Forums

Buk · 09-22-2005, 03:49 PM

Dave you are a bit too humble sometimes. Your distance running is good, but your strength is impressive also. I was not trying ot knock anyone, just expressing my thoughts and decisions.

Buk · 09-22-2005, 04:06 PM

Thursday, September 22, 2005

"Helen"
3 rounds for time:
-Run 350 meters
-Dumbbell Swings 55 pounds, 21 reps
-Pull-ups, 12 reps

13:18 total(0:45 improvement from 37 days previous)
3:51(-0:05), 4:59(-0:01), 4:28(0:51)
Run paces: 5:24(0:23), 6:14(0:27), 6:27(1:12)

Repeat of August 16(37 days ago). A little bit of improvement, but I think I am starting to get to the point where improvement is hard to make. It is easy to improve on a 30 minute 5k, but much harder to improve once you reach 18 minutes. Obviously there is room for some more though, sub 4 minute rounds across the board is the next goal for this workout. All of my improvement this time around came in the final round. First 2 rounds were slightly slower, then the last round I improved almost a minute. Running was faster across the borad, but even a 30 second pace improvement only saves 7 seconds per round. But that still means that my swings and pull-ups(maybe the stairs from the track to the dumbell) were slower the first 2 rounds.

Bill2380 · 09-22-2005, 06:08 PM

Buk, you are a stud. I started this WOD at 20 minutes before the start of Lost and just got it done. The pull ups killed my time, sets of 4s, then 3s and eventually 2s. I'm thinking of asking JP to let me post my Cross Fit log, think I'll call it "Buk Lite." By the way your recap post was great.

kuri · 09-22-2005, 08:07 PM

Great Xfit summary Buk. You in part have inspired me to start up Xfit training again. That and boredom/lack of progress in standard hypertrophy routines. Looking back I noticed that I made some nice gains 3 yrs ago on Xfit. Time to revisit the pain [img]/images/graemlins/laugh.gif[/img]

btw, on split jerks do you put the same foot forward each time?

I'm loving the feeling after yesterday's clean/FS/jerk rounds.

BamaDave · 09-23-2005, 05:48 AM

Buk, I knew you weren't knocking anyone. I was just agreeing with you. If someone asked me about becoming generally fit, I wouldn't recommend marathon training as their primary form of exercise, unless they really enjoyed long-distance running as a sport.

Not that I would mind if you WERE knocking long-distance running. I'm used to running being trashed on weight training forums and weight training being trashed on running forums.

Buk Before Crossfit????

Buk · 09-23-2005, 01:41 PM

Bill, another log would be great - but I am not sure I am name worthy, thanks for the complement though.

Kuri, I usually mix feet on the jerk. I am not sure if I have a perfered foot, I think it switches each time I do them. If I am going heavy, I decide which foot goes forward before the lift. Last time, I didn't put much pre thought into which foot goes forward, but did alternate them.

Nice pic Dave!

I did break my no Dr. Pepper decision last night. Yesterday around 5PM my wife and I decided to drive down to Little Rock. We got onto the road around 5:30PM and showed up at my parents house at 4:30AM this morning. I went through a few Dr. Peppers, some sprees and skittles on the way to help with the drive. My siser-in-law was here, my mom gets in from Kansas this afternoon, and my dad will be surprised to see all of us, and our animals, when he gets home form Pennsylvania this evening.

Buk · 09-23-2005, 01:50 PM

Friday, Spetember 23, 2005
Weight: 198

4 rounds for time of:
-Thrusters 95lbs, 20 reps
-Burpees, 10 reps

17:16 total
2:17, 4:43, 4:55, 5:21
Pretty tough workout today, still a bit tired form last nights all night drive. Even though I still got in 80 reps of 95 pound thrusters and 40 burpees. It just felt really slow and everything was in mini sets of 5. Reguardless it is nice too workout in JPs gym, the view is amazing, and the staff(and owner) are very nice. Also had a really tasty PWO from the shake bar on my way out, Thank you JP!

kuri · 09-23-2005, 05:04 PM

JP didn't join in the workout? [img]/images/graemlins/confused.gif[/img]

Buk, completing that after an all night drive is something. Dos is right, you do train like a madman!

bobby · 09-23-2005, 05:32 PM

Quote:

Originally posted by Buk:
[qb]
Pretty tough workout today, still a bit tired form last nights all night drive. [/qb]

You're hardcore Craig!! Just wanted to let you know your log is awesome and I love reading it!

Buk · 09-25-2005, 09:44 AM

Thanks guys! I have fun training, and I am glad you enjoy reading my log. A complemnt from Dos is a great motivator, and so is recognition from you guys. The drive was 12 hours(Eastern time zone to central explains the departure and arrival time) but I got to sleep about 3 of them. I drove the first 4 hours, then my wife took over for 3.5 hours, then I hammered home the last 4.5 hours. Then I was up by 8:30(about 3 more hours of sleep) the next morning to hang out with my family. My brother-in-law is quite a gym rat, so I figured getting him to the gym would be a good idea.

Buk · 09-25-2005, 09:54 AM

Saturday, September 24, 2005

"Diane" assisted
21-15-9 reps for time of:
-Deadlift 225 pounds
-Handstand Push-ups

11:18 total
4:24, 4:22, 2:32
6:12 Deadlift, 5:06 Handstand Push-ups
Did the handstand push-ups assisted with my ankles over a bar, but used a full range of motion and as little assist as possible. Would have perfered to do them unassisted, but I didn't want to drag my feet up and down the walls or windows at JPs. I am a little off of the Crossfit WOD because of the equipment, and the substitutions I am making are taxing the muscles for the next days WOD. There are a couple recent one that I really want to get done.

Phaedrus49er · 09-25-2005, 07:20 PM

Good stuff, man. Not much else to add. Keep up the good work.

kuri · 09-26-2005, 03:44 PM

Curious to see your results for yesterday's broad jump/lunge/DL/sq routine. We had alot of fun with that last night- didn't time it however.

Buk · 09-26-2005, 07:02 PM

Thanks Phaedrus and Kuri. I am excited about the broad jump to determine reps workout, but haven't had a chance(place) to do it, and a few other recent workouts. I will probably attack it by this weekend. My back is pretty sore/injured from today, but I am sure it will be full strength by tomorrow or at least Wednesday.

Buk · 09-26-2005, 08:01 PM

Monday, September 26, 2005
Weight: 201

Thruster 95 pounds
Pull-ups

With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute…continuing in this pattern as long as you are able.

13 minutes = 49 thrusters, 47 pull-ups(including the 5 completed in the 14th minute)
I upped the weight on the thrusters from 75 pounds because I knew I would fail on pull-ups first; and I did, but the last set of thrusters was tough. I like this one more than the pull-ups alone, because it taxed me a lot more, and left me out of breath. I got about the same total number of pull-ups, and just as many thrusters in only 50% more time. I did tweak my lower back at some point during this one, and it is pretty sore now; but should be better in a day or so. I do need to rest it a bit, because it was a little painful the other day also.

BamaDave · 09-26-2005, 08:59 PM

Hey, that looks like a good one -- Thruster/Pull Ups. I think I'll try to do that one sometime this week.

Sorry about your back -- back pain is the pits! Maybe JP has some flawed equipment and you should sue him?? [img]/images/graemlins/tongue.gif[/img]

kuri · 09-27-2005, 08:09 PM

Buk, regarding handstand pushups how did you initially practice those?

I'm looking for an efficient way to get better at 'em, in addition to just doing them.

Today I did the 10-20-30 box jump/handstand/burpee/pullup routine but no way in hell could I get out even a set of 10 handstand pushups.

and the broad jump routine is hard on the lower back so I'd only go after it when your feeling up to it.

Thanks,

Chris

Buk · 09-28-2005, 05:30 PM

For handstand push-ups I work as much range of motion as I can get, and also do them assisted. Use a bar or smith machine to assist. Set the bar about chest high. Kick up to it with your back to the bar and your knees bent and ankles draped on the bar. This decreases the load and allows you to use your hamstrings to assist, don't do this with fatigued hamstrings.

The broad jump routine looks very fun, but obviously hammers the lower back. I am going to wait until I am all healed up before going after that one.

Went back to JPs today to inspect the equipment, and it didn't seem flawed at all. The error was obviously all my own.(I hope everyone reads this as a joke, I just couldn't stay away)

My back started loosening up at JPs while doing some overhead squats, good mornings, the foam roller, and the rower - so I figured I was up to a workout.