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George Mounce
01-19-2009, 10:39 AM
So after a nice period of rest between the CA WODs and my beginning for a fall challenge, here is my training. The Navy Seal WOD is found here (http://www.navyseals.com/crossfit-workout-day).

I have been doing IF for over a year, and have no plan to change. I plan to continue using ZMA before bed, and a 300% DRV multi vitamin with breakfast or lunch. Fish oil is taken with 3600mg of DHA/EPA per day.

Current weight: 182
Current bodyfat: (loosely measured) 10%

Training Schedule:
Mon: NS WOD
Tue: NS WOD
Wed: Run/Row Sprint WOD
Thu: Rest
Fri: NS WOD
Sat: NS WOD
Sun: Rest

Will be doing 2 weeks of scaled WODs to ramp up.

Today:

Phase I: Preparation
Row 500m. Light weight (65#) movements of 5 Barbell complex exercises

Phase II: Intensity
Barbell Complex (bar isn't dropped between excercises, used 95#) - every 2 minutes for 20 minutes:

3 Dead lifts
3 Bent Row
3 Hang Clean
3 Push Press
3 Back Squat

Phase III: Core Development
Tabata Core (8 Rounds 20sec on, 10 off):
Ab-mat situps

17,18,17,18,18,17,19,18

George Mounce
01-20-2009, 03:23 PM
Phase I: Preparation
25 tuck jumps

Phase II: Intensity
3 rounds for time:

15 Deadlift (135lbs)
25 Push ups
15 Kettlebell Swings (50lbs)
25 Sit ups

Time: 7:15

Phase III: Core Development
Stretch Yoga

Derek Simonds
01-21-2009, 03:38 AM
That looks a little more demanding on a daily basis. I will be watching with great interest.

George Mounce
01-21-2009, 04:03 PM
Did a squadron PT circuit for 2 rounds for warm-up. Was about 10 exercises of different varieties. I gave it my all so ended with 2 rowing sprints.

250m x 2

45.9s
44.0s

Chris H Laing
01-21-2009, 05:36 PM
I will be watching with great interest.

Ditto. This is cool stuff.

How does it compare to crossfit or ca wod?

George Mounce
01-21-2009, 06:30 PM
Versus CF main site...way harder, the scaled stuff I'm doing for 2 weeks is nothing like the full on WODs. I'll be tackling those soon enough.

Versus CA WODs? Well, CA WODs are meant for the Oly lifter, not the metcon based person of CrossFit. They make you great at Oly lifting, with some metcon thrown in so you don't get fat if you are eating right.

I'm actually thinking of modifying the NS WOD to include more gymnastic type training along with the intensity portion, but haven't figured out how to program it. I'm waiting for Coach Sommer's book to arrive before I make a change up to that. I may change up my programming to 3 NS WODs per week and 2 gymnastic/sprint interval days.

Emily Mattes
01-21-2009, 06:35 PM
I initially didn't read this log closely enough and first thought you were going for the Navy SEALS, and I was all "DAAAAAAAAMN!"

I'm still all "DAAAAAAAAAAMN" just for a different reason now. Those workouts are intense.

George Mounce
01-21-2009, 06:47 PM
I initially didn't read this log closely enough and first thought you were going for the Navy SEALS, and I was all "DAAAAAAAAMN!"

I'm still all "DAAAAAAAAAAMN" just for a different reason now. Those workouts are intense.

I'm too old for the SEALS, and I've been an officer in the USAF for 9 years as a pilot, and I like my job. :)

Emily Mattes
01-21-2009, 06:50 PM
Yeah, I knew you were in the USAF, which added extra confusion. I didn't want to say I thought you were too old, though. :p

George Mounce
01-23-2009, 09:57 AM
Phase I: Preparation
3 min row, 10 pull-ups, 5x65# thrusters

Phase II: Intensity
1/2 rowing "Daniel" for time:

25 Pull ups
200m run
12 Thrusters 95lb
400m run
12 Thrusters
400m run
25 Pull ups

Time: 9:34 - wow runs suck now after rowing all winter. Good thing I'm doing WODs with running.

Phase III: Core Development
50x3-count flutter kicks

Going for an extra rest day tomorrow as I'll be out of town and my body sure needs it. I knew there was a reason I was sleeping 9-12 hours a night, adjustments to the new workouts and more vitamin supplements (roughly 300-3000% RDA for most of the essentials) are helping me sleep better.

First scaled week complete. Second scaled week starts Monday.

Scott Clark
01-24-2009, 10:06 AM
Good stuff George. I too switched over to the SEAL WODs and am loving it. Didn't love the pain at first, but it's getting better :)

George Mounce
01-26-2009, 04:36 PM
Phase I: Preparation

2 rounds of
500 meter row
50 push-ups

Phase II: Strength

1-1-1-1-1 Dead Lift

315-335-365-315-315

1-1-1-1-1 Back Squat (high bar)

185-205-225-185-185

Nothing earth-shattering about these lifts, since this is scaled week 2, worked on form with mid-heavy weight.

Phase III: Core: Tabata sit-ups

18, 19, 19, 18, 18, 17, 19, 17

George Mounce
01-27-2009, 09:52 AM
Phase I: Preparation
Active stretch

Phase II: Endurance, Stamina

1/2 "Running with Angie"

50 Pull ups
Run 800m
50 Push ups
Run 800m
50 Sit ups
Run 800m
50 Squats
Run 800m

Time: 24:32. Forgotten how much running after squats sucks.

Phase III: Core: rest

George Mounce
01-28-2009, 03:26 PM
Well I was going to get a sprint workout in today, but its going to be moved till tomorrow and taking my rest today.

I've decided either in the morning or night to take up suburi training again...for the uninitiated it is training with a bokken, or wooden sword. I did it quite a bit back in my college days along with my aikido training, and both fell by the wayside once I got into the USAF. My goal is to build up to 1,000 strikes a day. I also want to be able to do a one handed strike, using either hand on the end with a 10 pound sledge (a long term goal). That part is due to watching the strength video of the guy bending nails.

Today: 50 strikes for feel. Forgot how great a workout this is. Almost hit a lamp. :p

George Mounce
01-29-2009, 04:25 PM
Prep: 2 min rowing, DROMs, 20 Shomen Uchi strikes

Intensity:
4x250m rowing (35-40 Stroke rate)

1 - 43.0
2 - 47.0
3 - 45.3
4 - 47.3

100 Shomen Uchi strikes with bokken.

Cooldown:

AIS stretching (man I just found a whole book I had forgotten I had on this, can already feel the great effects of it. I can go ATG squat without a warm-up already!)

Running Total Strikes: 170

George Mounce
01-30-2009, 10:52 AM
Phase I: Preparation
Row 500m, 50 suburi

Phase II: Strength

At the following weights do 5 Clean and Jerks

45 - 65 - 95 - 115

Phase III: Core:
30 Overhead Squats 75lb


Running Total Strikes: 220

George Mounce
01-31-2009, 03:01 PM
Phase I: Preparation
active stretch; 50 Shomen Uchi strikes

Phase II: Metcon Intensity
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7.5 total rounds
Total pull-ups: 28, 13, 11, 11, 12, 13, 12, 12 = 112 (PR by 35!)

Haven't done this WOD since August 07. Was impressed at how much more I could do in 20 min. Figured since I wasn't doing as much today I would do a WOD focusing on my current weaknesses - running and pull-ups.

Phase III: Core

5 x Cast Wall Walks (http://www.youtube.com/watch?v=K7DaRCQh0lY&feature=channel)

Wow, these are harder than they looked.

Coach Sommer's book showed up at my door while I was in the middle of the WOD, going to start soaking it in tonight!

Running Total Strikes: 270

George Mounce
01-31-2009, 06:51 PM
Read Coach Sommer's first volume....book. Ouch. Posted this review on his forums:


Building The Gymnastic Body - Negative Review

Well, I bought Coach Sommer's book Building the Gymnastic Body and read it all in about 45 minutes. I was hoping to find a lot...but what I did find can easily be found for free on the internet.

My disappointment began on page 6 when I found out that I was being given "the basics" and 4 other volumes were required. Wow, I just paid $60 bucks with shipping for basics? So I am expected to pay $300 (roughly with shipping) for 5 books total, when it should have been all in one book? Comparative books about training in other modalities don't come in volume, they are in one volume, many in multiple editions as information/styles change. I felt as if I just threw my money away.

Coach Sommer, you are a smart man, but I for one am disappointed in the 1/2 inch book I got at that price. I feel cheated. For something that was so long in the making, and with the current economy, I wish I had spent my money elsewhere.

This is only my opinion, others may find the book helpful, I find that Rip's and Greg's books on their subject matter are much better, and I highly endorse Starting Strength and Olympic Weightlifting. Coach Sommer's book I just can't say is worth what you pay for.

Derek Simonds
02-01-2009, 11:49 AM
Well I was going to get a sprint workout in today, but its going to be moved till tomorrow and taking my rest today.

I've decided either in the morning or night to take up suburi training again...for the uninitiated it is training with a bokken, or wooden sword. I did it quite a bit back in my college days along with my aikido training, and both fell by the wayside once I got into the USAF. My goal is to build up to 1,000 strikes a day. I also want to be able to do a one handed strike, using either hand on the end with a 10 pound sledge (a long term goal). That part is due to watching the strength video of the guy bending nails.

Today: 50 strikes for feel. Forgot how great a workout this is. Almost hit a lamp. :p

It is funny you started doing this again. I have been reading about sword training for the last couple of weeks and had decided to do the same thing. I saw this great video today after reading your log and thought I would share it in case you haven't seen it or anyone else is wondering what we are talking about.

http://www.youtube.com/watch?v=7PZWyxuV3zo

I trained Kendo and Aikido on and off for about 7 years. Kendo more off then on but Aikido fairly regularly. I do miss the tradition of both of them sometimes.

George Mounce
02-02-2009, 02:17 PM
Great video! I had never thought of jumping, so I guess by his accord, I've been doing it right all along!

I read the one archived log of the guy trying to do 1,000 strikes for 1,000 days. I may take up the same goal...who knows.

In other youtube fun, I found this tsuki shot....literally.

http://www.youtube.com/watch?v=nMbTHgnXudI&feature=related

George Mounce
02-02-2009, 03:13 PM
Not feeling it at all today. Got crap sleep last night, and I hate training on a bad night of sleep.

Decided to just do suburi today, 200 Shomen Uchi.

Running Total Strikes: 470

George Mounce
02-20-2009, 12:00 PM
Handstand 10 x 6 sec
Front Lever Flat Tuck 10 x 6 sec
Weighted PB dips (45#) 3 x5
Ring Bulgarian Push-ups 3x5
Ring L Pull-ups 3x5
V-Ups 3x5
Jumping Deck Squats 5x5