S2B plus, making a better Buk - JP Fitness Forums

Buk · 07-07-2005, 09:04 AM

I am on board with the Scrawny to Brawny guys for the next few months, even though my goals are probably a bit different than everyone elses. My goals are purely sport specific and aimed at beach volleyball. I need to loose weight and get faster and more powerful. I am going to follow Phases 2 through 4 right along with the rest of the group, but supplement with Crossfit, or Crossfit like workouts. My "corrective" phase is going to be more of a build up of work capicity using Crossfit than a true S2B corrective phase. I think that will suit my goals best.

Buk · 07-07-2005, 09:33 AM

Wednesday, July 6, 2005
Weight: 201

4 rounds for time:
-Full Snatch 40KG, 10 reps
-Run 350 meters

19:02 total
3:30, 4:45, 5:35, 5:12
This is the beginning of my "light" dawning into Crossfit. I abbreviated from the actual workout of 5 rounds with 15 rep snatches and 400 meter runs. I had to pull myself up the stairs to get to the track. These workouts are really fun; but really, really exahusting. And I hate it when I am jogging from the stairs to my platform, looking at my stopwatch and someone tries to stop me to ask for a spot. All he gets is a blank stare while I try to comprehend what he said, until he realized that I was timing my workout and got out of the way.

Buk · 07-07-2005, 09:33 PM

Thursday, July 7, 2005

15-10-5 reps for time of:
-Handstand Push-ups
-Dips
-Push-ups

19:55 total
5:25, 9:51, 4:39
Another toned down Crossfit workout, was prescribed as 21-15-9 reps and with ring dips. My handstand push-ups had a very short range of motion and leaning against the wall, this is a skill I am going to work on.
I did not complete a 15 rep set of dips, but the way Crossfit works that is ok. You perform the exercises in order using mini-sets if needed. So I did something like:
5 HSPU, 10 HSPU(15)
4 dips, 7 dips, 4 dips(15)
3 pushups, 7 pushups, 5 pushups(15)
4 HSPU, 6 HSPU(10)
4 dips, 3 dips, 3 dips(10)
4 pushups, 5 pushups, 1 pushup(10)
...
With the goal of finishing as fast as possible. Those were the hardest pushups I have ever done, my shoulders were on fire and my arms would not extend. It doesn't seem like a lot of work for 20 minutes but I feel worked in more ways than one.

Buk · 07-09-2005, 12:56 PM

Saturday, July 9, 2005

For time:
50 Squats
20 Pull-ups
40 Squats
16 Pull-ups
30 Squats
12 Pull-ups
20 Squats
8 Pull-ups
10 Squats
4 Pull-ups

22:39 total
4:51, 6:35, 5:29, 3:45, 1:59
Squats are full squats with no weight. Half of the prescribed Crossfit workout. I was hoping to finish in under 20 minutes after seeing how many crossfitters finished double what I did in under 12 minutes. That many pullups really kill me though. The squats weren't too bad after I found a groove for them. I am hoping to see some weightlifting WODs soon.

Buk · 07-09-2005, 11:48 PM

Saturday, July 9, 2005
-wo 2

For time:
Carry 100# sandbag 1 mile

19:41 total
Crossfit has occasional challenges open to all members, the current one is a Rutman Mile. This is a bodyweight sandbag carry for a mile. The goal time is 15 minutes with a 30 second penality every time the bag touches the ground. I didn't set the bag down at all today, but only had it filled to half bodyweight. This is going to be more challenging than I originally assumed.

Goal = 4mph with 200 pound bag
Today = 3mph with 100 pounds = very difficult

Buk · 07-10-2005, 07:29 PM

Sunday, July 10, 2005
Weight: 199

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

19:34 total
5:16, 7:07, 7:11
This workout I did as prescribed, except running 350m rather than 400m. I hate 1/9 mile tracks. Yesterdays pull-ups and sandbag carry(this really hammered the lower back more than I knew) already had my back screaming when today I throw at it more pull-ups and dumbell swings on top of some running, or I guess technically, jogging. Run paces were: 6:13, 7:07, 8:06 = quite miserable. Cumulative fatigue makes running hard.

I want to see these times that are around 20 minutes be below 15 minutes in August. So for toadys workout, that would be performing all three rounds at a slightly faster rate than todays first round. That seems very possible.

Buk · 07-11-2005, 02:45 PM

Monday, July 11, 2005
Weight: 205

5 rounds for max reps:
-Bench Press 90% bodyweight
-Pull-ups

Bench Press 185x3,4,3,1,2
Pull-ups 7,7,6,5,4
Was supposed to be bodyweight bench presses, but since I am a looser and I didn't want all zeros I dropped it to 90% bodyweight. My pressing strength(I think all my strength) has really taken a dive since this spring. But I am back on track and not really worried about it. Just watch next time I repeat this workout! The lazy Sunday got me though. Up a solid six pounds since yesterday, for all you guys bulking, I suggest going to a movie and eating a tub of popcorn and tons of butter, sour patch kids, and then taco bell.

Buk · 07-13-2005, 02:46 PM

Wednesday, July 13, 2005

Run 5K

26:38 total, 8:35 average pace
7:21, 9:03, 10:08
My running pace was consistently under 7:30, but I took some walking breaks throught the run. My legs felt great the entire run, my shoulders got a little sore, and cardio-respiatory failure is what slowed me down. I walked about 2/3 of a mile of the 3.1 miles total. That cost me about 4.5 minutes, so cutting the walking would put me at a reasonable time. My heart rate was up around 194 most of the running time. Another 0.2 miles cooldown is represented in the graphs that show my heart rate distribution and pace distribution.

It could have been worse, but I want this time to drop considerably. I am on your heels BamaDave!

Buk · 07-14-2005, 02:26 PM

Thursday, July 14, 2005
Weight: 201

3 rounds for time:
-Full Snatch 40KG, 21 reps
-Rope Pull 90lbs, 8 feet, 4 reps

28:50 total
6:50, 9:47, 12:13
Wow this was a brutal one. I forgot that I only did 10 reps of the snatch last time. I was wondering why even the first set seemed so draining. For the rope pulls, I attached 90lbs, and pulled it up to the elevated track, making sure each rep was at least 8 feet. The prescribed workout had 2x15foot hands only rope climb per round, but that is still a bit out of my league, plus harder to setup. My hands were so sweaty that it was hard to grip the bar or the rope after the first round. Pulling just 90lbs up with the rope was a bit more difficult than I was expecting, espically with how wet my hands were, and the fear of dropping it and getting my new toy outlawed in the gym.

Here is my new rope, it is fun, but a little slippery.

BamaDave · 07-15-2005, 05:38 PM

Quote:

Originally posted by Buk:
[qb] I am on your heels BamaDave! [/qb]

I'm watchin' ya back there!!! [img]/images/graemlins/laugh.gif[/img] I can't believe you lugged a 100 LB. sandbag around for one mile. This is going to be an entertaining log! Where are you doing these things??

Are all those cool graphs from your GPS? I gotta get me one of those. I need to start dropping hints for my birthday in September.

cappuccino · 07-15-2005, 06:24 PM

Cool, Buk. I've seen graphs like that. [img]/images/graemlins/laugh.gif[/img]

Bama, you definately got to get you one.

Your workouts look brutal but fun and fast paced.

Phaedrus49er · 07-15-2005, 06:43 PM

100lbs for a mile? Dude, I'm impressed, and I'll be working toward that now that I have my own sandbags [img]/images/graemlins/smile.gif[/img]

Buk · 07-16-2005, 06:38 PM

I love these mixed mode training sessions. Yes Cappy, they are very fast paced, and both brutal and fun(in a bit of a sadistic way). Espically between sets when you are hunched over unable to move thinking "Ok, only 10 more snatches this round, then only 2 more rounds of sprints and snatches." Thanks for the support you guys!

The graphs are from MotionBased the data from my Garmun Forerunner. I really love that tool. Never have to measure a run, my workout was to run a 5K. I ran until it said 1.7 miles then turned around and started back. Had to make sure I hit the lap button at 3.1 for the finish though. You can set up outo splits on distance, use a virtual pacer, speed alerts and intervals.

Most of the workouts I do at the gym, a few at home. I run wherever I happen to be, work, home, sometimes I drive to run on some trails. I carry the sandbag around the neighborhood, and do get lots of strange looks, even an occasional offer of help. Some times I will take the sandbags to the track.

Buk · 07-16-2005, 07:00 PM

Saturday, July 16, 2005
Weight: 199

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

27:07 total
4:26, 5:11, 5:50, 5:38, 5:52
Run paces were: 6:00, 7:25, 7:48, 7:16, 8:24 = this needs to get better. The prescribed workout had 400 meter runs, 30 reps instead of 20 for box jumps and wallball, and a 20lb ball for wallball. 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.

I did a little better than I was expecting on this one. My warmup included bringing a trashcan over by my box and ball incase I needed it mid-workout. I think I could have pushed myself harder today though. I definatly took too long between exercises and between broken sets(example = using 2 sets of 10 to get 20 reps before moving to the next exercise, these are quite common in every workout).

cappuccino · 07-16-2005, 08:49 PM

hehe, people ask to help you when you're walking around the neighborhood with a sandbag! What do you tell them?

I love my gps too. I think it's pretty accurate, but wouldn't bet my life on it. It's great for intervals, and I used the virtual partner too.

Buk · 07-16-2005, 10:22 PM

Saturday, July 16, 2005
-wo 2

For time:
Carry 100# sandbag 1 mile

17:35 total
quarter mile splits = 4:20, 4:12, 4:33, 4:30
More than a 2 minute improvement over last time. A 15 minute pace is very hard to even get to, maintaining it will be hard. After a couple more goes I will start adding weight since the challenge does require a bodyweight sandbag, and I weigh double what I am currently carrying. Most people just stare or ask if it is heavy, when someone offers help, I just tell them "I have it under control," and then thank them for their offer.

I used the auto lap function on the Forerunner for quarter mile splits, and to let me know when to turn around. My experience with the GPS is that it is very accurate if it has a good signal, and I have always had a good signal unless I am in the woods. Except doing sprints, in my experiences the data was very spuratic and basically useless when dong short sprints. I think MotionBased looses some of the accuracy do to limited trackpoints. The mileage is quite a bit more accurate than my Bronco.

Q. · 07-17-2005, 10:54 AM

Quote:

Originally posted by Buk:
[qb] Thursday, July 14, 2005
Weight: 201

3 rounds for time:
-Full Snatch 40KG, 21 reps
-Rope Pull 90lbs, 8 feet, 4 reps

28:50 total
6:50, 9:47, 12:13
Wow this was a brutal one. I forgot that I only did 10 reps of the snatch last time. I was wondering why even the first set seemed so draining. For the rope pulls, I attached 90lbs, and pulled it up to the elevated track, making sure each rep was at least 8 feet. The prescribed workout had 2x15foot hands only rope climb per round, but that is still a bit out of my league, plus harder to setup. My hands were so sweaty that it was hard to grip the bar or the rope after the first round. Pulling just 90lbs up with the rope was a bit more difficult than I was expecting, espically with how wet my hands were, and the fear of dropping it and getting my new toy outlawed in the gym.

Here is my new rope, it is fun, but a little slippery.

[/qb]

I just read this over at CrossFit. I gotta make me one of these!!! Was that your post over there?

Deserve · 07-17-2005, 11:55 AM

Quote:

Originally posted by cappuccino:
[qb] hehe, people ask to help you when you're walking around the neighborhood with a sandbag! What do you tell them?
[/qb]

You go around muttering, "The flood is coming, the flood is coming!" That way you'll always be assured of peace and serentity when you are outdoors because no one will come near you.