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George Mounce
02-27-2009, 05:55 AM
Editing this post - this is my journey in trying to find out what works best for me. It is a smattering of a bunch of different things. I will place my goals on this first post and edit as I obtain them.

Goals:

Rethinking these at this time.

George Mounce
02-27-2009, 06:40 AM
I hit it pretty hard yesterday, and hadn't completed this template so I'm going to modify for today and Saturday just a bit.

Adv Tuck Planche 10x6s
HSPU neg 3x5
TFLPU 3x5
V-ups 3x5
Tabata Rowing (severe t-storm made going out impossible today)

Kevin Perry
02-27-2009, 09:47 AM
6 Weeks cycles are probably the best for cycling everything you want to do.

George Mounce
02-27-2009, 03:51 PM
6 Weeks cycles are probably the best for cycling everything you want to do.

Aye, but Steven works on 4-6, Coach Sommer works on 8-12. I'm kinda splitting the difference.

George Mounce
02-28-2009, 03:54 PM
Rest day. Spent the day rolling on floor with son and watching Rush Limbaugh tell it like it is.

Chris H Laing
02-28-2009, 05:49 PM
Looks like you've got a pretty good training plan there. Its very similar to something I'm going to try once I'm done with my steady state cycle in 2 weeks. Only difference is I'm gunna add in some power cleans, squats, and deadlifts, cuz I miss em so much.

And good call on the 6 week cycle. 8 weeks takes too long.

I'll be watching with interest...

George Mounce
03-01-2009, 04:38 AM
Looks like you've got a pretty good training plan there. Its very similar to something I'm going to try once I'm done with my steady state cycle in 2 weeks. Only difference is I'm gunna add in some power cleans, squats, and deadlifts, cuz I miss em so much.

And good call on the 6 week cycle. 8 weeks takes too long.

I'll be watching with interest...

Yes your goals are almost exactly like mine. Right now I'm using Tabata intervals mainly for my HIIT training because well, I like them and they work! Right now the biggest issue I have is unfortunately having too MUCH muscle. Taking care of that with only doing 2 leg days, lots of water and fiber, and eating less than I normally would. Oolong has a great slimming effect as well, I drink it and green tea all day now.

George Mounce
03-01-2009, 05:11 AM
I wonder what snow training would be like today....

http://photos-e.ak.fbcdn.net/photos-ak-sf2p/v651/65/13/1345335157/n1345335157_30299596_3901923.jpg

Chris H Laing
03-01-2009, 05:44 AM
the biggest issue I have is unfortunately having too MUCH muscle.

And that would be where our goals differ. :p I'm actually trying to gain mass while working on bodyweight skills. I'm at a skinny lil 140 lbs right now, and ideally I'd like to be around 160-165 lbs.

George Mounce
03-01-2009, 07:09 AM
And that would be where our goals differ. :p I'm actually trying to gain mass while working on bodyweight skills. I'm at a skinny lil 140 lbs right now, and ideally I'd like to be around 160-165 lbs.

Actually, no you don't! You can get a lot stronger without getting much bigger. For your height that weight is great. Actually for my height (5'11") 165 is ideal.

Chris Salvato
03-01-2009, 08:36 AM
This program does work really well. When I was putting mine together it took a bit but it paid off...

If anyone wants to track my results from this type of program then you can go here where I started this: http://performancemenu.com/forum/showthread.php?t=3203&page=13

I hope the program works well for you. I know I have seen some pretty good results in the past 4 weeks or so -- this blend of programming is pretty intense, especially the OACs.

George Mounce
03-02-2009, 03:12 PM
Back level (tuck) 10x6s
Elevated HSPU 3x3
MU Ladder 3x1
HLL V to L 3x5
Pistol Ladder 3,5,3 (went light on these due to a PT test tomorrow)

Holy cow...already progress being made. Back levers in the tuck position were a lot easier today (could of course be the two days of straight rest and the nap I took today).

Handstand work coming along nicely. Weight dropping slowly but steadily, below 180 now. Drank coffee during workout today (black with cinnamon) which actually went fine with our cool weather.

Bought materials to make a set of parallettes out of iron (don't trust PVC myself, plus a lot less cutting). Going to put them together soon and I'll post pics.

Chris H Laing
03-02-2009, 04:01 PM
Holy cow...already progress being made. Back levers in the tuck position were a lot easier today (could of course be the two days of straight rest and the nap I took today).



Yea, back lever strength comes along really quick. I hit my first straddle back lever after 2 weeks of training it twice a week, however the jump from straddle to full is kinda intense. I still dont have a good full BL hold

George Mounce
03-03-2009, 02:55 PM
PT test today. Run was slower, cold wind from north.

George Mounce
03-04-2009, 03:24 PM
Rest day, trying 30 min of Yoga today.

Downloaded an application for my iPhone, called Lose it! (http://www.freshapps.com/lose-it/) Going to use it to test the calorie in/calorie out theory. It tracks in versus out based on exercise. Its basically Fitday on your phone with a calorie budget.

Update: Holy crap, Yoga kicks my ass. That sounds sad coming from me...but heck it did. Loving the relaxed and stretched out feeling I have right now though!

Derek Simonds
03-05-2009, 04:45 AM
I really enjoy Yoga and it is something that my wife likes so we can do it together...

I have the Yoga For Regular Guys DVD's from Diamond Dallas Page and they absolutely crack me up. There are some Yoga poses that are really hard when you are laughing.

You are right about how good you feel afterward.

George Mounce
03-05-2009, 02:24 PM
FLAT 10x6s
Weighted dips (3x5) - 45#
Ring PPPU (3x3)
Inverted Hang PU (3x5)
V-ups Tuck (3x5)
Jumping Deck Squat (3x5)

Changed up schedule a bit:

http://i35.photobucket.com/albums/d154/wowsyzygy/ProgramCycle1v2.jpg

Liam Dougherty Springer
03-05-2009, 04:10 PM
Update: Holy crap, Yoga kicks my ass. That sounds sad coming from me...but heck it did. Loving the relaxed and stretched out feeling I have right now though!

First Hey to your WO log

Yeah I have found yoga to be very helpful in strengthening positions in my lifts if I slightly alter the practice to mimic the stance and positions used.

Also there are some awesome handstand and planche progressions if you are in the right class.

The inner peace and mindful flow are also pretty cool (LOL)

George Mounce
03-06-2009, 11:32 AM
Adv Tuck Planche (6x10s)
Assisted OAC with static (3x3)
HSPU neg (3x3)
Tuck FL pull (3x5)
WW half (3x5)

10 rounds of:
75m sprint
Walk back to start line

Adv tuck planche coming along nicely, decided to up the time held. Can't believe how fast this stuff is coming - of course concentrating on it helps. Yoga actually helped soreness, its down a lot this week.

Weather was wonderful, the sprints were fun. All in all did some IP flying this morning in formation, had a great breakfast, home to workout, time with son. World is good.

Still doing suburi strikes with bokken...just haven't logged them.

George Mounce
03-07-2009, 03:41 PM
Bought a 250CC motorcycle today, pretty fun, I've had all the way up to a Honda VTX1800 but I just wanted something for going to and from work.

Major yard work today instead of running, ended it with a 1 hour planting of a pecan tree...man that sucks without a power auger!

George Mounce
03-08-2009, 05:40 AM
Rest day.

70 min of yoga, some post hole digging.

Been a lot of discussion on eating.

As I like to test things on myself I'm going to test the calories in vs calories out on a paleo diet with some dairy (in fact I've been doing it for about 5 days now).

I'm using that iPhone app I found to keep track.

Basic premise: 1 pound = 3,500 calories (yes I know, I know...), at 1 1/2 pounds per week body weight loss, that is 5,250 calories total deficit per week, or 750 cal per day.

The program uses this methodology.

Calories allowed = 750 < BMR + Exercise.

My BMR = 1864.7 and since I am a pretty active guy I used the Harris Benedict Equation to up the BMR to 2929 per day. With the deficit of 750 this gives me 2179 per day.

So CA = (2979-750) + E

Example from yesterday:

2179 + 284 = 2463 total calories allowed for the day.

So far, not hungry and weight is going down!

Chris H Laing
03-08-2009, 06:37 AM
I'm using that iPhone app I found to keep track.

....

So far, not hungry and weight is going down!

Thanks for mentioning that iPhone app. I downloaded it yesterday, and its just like fitday on the go. I love it.

Also, good to see your accomplishing your weight loss goals. I myself have put on a pound this week, and hopefully will continue to. Its cool that we're both getting to our weight goals.

George Mounce
03-08-2009, 04:59 PM
Thanks for mentioning that iPhone app. I downloaded it yesterday, and its just like fitday on the go. I love it.

Also, good to see your accomplishing your weight loss goals. I myself have put on a pound this week, and hopefully will continue to. Its cool that we're both getting to our weight goals.

I like the app a lot, it is just like Fitday, but actually the iPhone version just seems more user friendly, perhaps just because I like my iPhone.

I think I'm going to make Sunday my "cheat" day where I don't go for a caloric intake. Tonight is Spicy Stuffed Eggplant (http://www.marksdailyapple.com/stuffed-eggplant-recip/) and a really good Aussie Shiraz-Merlot blend. I'm a big fan of the Australian blends using Shiraz!

George Mounce
03-09-2009, 03:33 PM
Extra rest day. Didn't feel up to it...but....

Get this, I found out today I can train with a local Oly and strength coach, free! Son of a bitch, just as I was liking gymnastics an opportunity like this presents itself. I think I am going to have to take it.

Derek Weaver
03-09-2009, 07:38 PM
Extra rest day. Didn't feel up to it...but....

Get this, I found out today I can train with a local Oly and strength coach, free! Son of a bitch, just as I was liking gymnastics an opportunity like this presents itself. I think I am going to have to take it.

Right on! It'd be tough to pass up that opportunity.

I was looking forward to seeing what you were going to do with this bodyweight/gymnastics stuff, but golden opportunities like yours don't come across that often.

Kevin Perry
03-09-2009, 08:10 PM
nice.. which is ironic, I got an email today from my coach saying he is opening up the lifting season in april.. also got a phone call form my old lifting partner a few hours later asking if I knew about it and that we need to get started back up... awesome.

Gymnastics + Oly = good combo

George Mounce
03-10-2009, 02:26 AM
nice.. which is ironic, I got an email today from my coach saying he is opening up the lifting season in april.. also got a phone call form my old lifting partner a few hours later asking if I knew about it and that we need to get started back up... awesome.

Gymnastics + Oly = good combo

Isn't that weird how that works?

George Mounce
03-10-2009, 02:05 PM
Some 1RM establishing with good form.

BS 255 ATG
BP 245
PU 13

HLL V to L 3x5

George Mounce
03-12-2009, 06:50 PM
Last two days: Rest and recovery. I want to start next week fully rested and ready to hit big weights.

Matthew Bacorn
03-13-2009, 07:40 PM
George, i've been enjoying reading your blogs lately

posting the boy scout code is classic.

George Mounce
03-13-2009, 07:57 PM
George, i've been enjoying reading your blogs lately

posting the boy scout code is classic.

I find its very easy to live by.

Today: More rest. Tons of rain here.

Looks like Monday is going to be non-stop so I'll start up weight gain on Sunday.

George Mounce
03-14-2009, 05:51 AM
Today: 30-min of detox Yoga. Getting ready for tomorrow to get it going. Spoke with the coach, he is familiar with Greg's book and we are going with the weight gain program first. Will be nice to have an eye to watch me lift.

George Mounce
03-15-2009, 02:31 PM
Woke up with some nasty stomach pain. Probably due to the potato I ate yesterday, don't ask me why. Another reason why not to eat normal white potatoes.

BS 190x3x10
CJ 170x1
PP 140x5x5

George Mounce
03-16-2009, 04:56 AM
Rest day today, going to (hopefully) be lots of flying. Mississippi has itself a unique weather pattern, if you saw rain one day, you can guess you'll see the same system manifest 2-3 days later because of the gulf. Great for my garden, bad for flying. Oh did I mention I live along a huge migratory corridor (The Mississippi flyway). Fun times!

George Mounce
03-17-2009, 04:32 AM
PS 75x2x3
PCJ 115x2x3
PU 3xMax (deadhangs of wide 12, neutral 11, chin 9)

Sore from two days ago. A good kind of sore, the kind that made me get up at 5 am to be able to workout today with all the flying I've been doing lately.

What is nice with gaining weight I can eat, and eat, and eat. I'm definitely not hungry. :p

George Mounce
03-18-2009, 06:54 PM
DL 345x3x3
BP 185x5x5
PU 3x9

George Mounce
03-19-2009, 04:30 AM
Rest day. I have been looking forward to today. Lifting and flying kicks my ass - way more so than when I did CF and flying. I think it is because both are CNS draining, while CF was more just get the heart pumping.

George Mounce
03-20-2009, 07:41 AM
FS 155x3x5 (this was supposed to be 175 but I had put 35s on the bar and didn't check lol)
PS 120x1
P 160x3x5

George Mounce
03-21-2009, 11:54 AM
2p S (hang, hang-knee) 75x4
2p C (hang-knee, floor) 120x4
PJ+J 120x4
PU 3xmax deadhang (14,9,chinsx9)

George Mounce
03-22-2009, 05:19 PM
Spent the last two days getting my orchard finally started. Put in 2 pear trees, 2 figs, 2 peach trees, a Japanese persimmon and 3 blackberry bushes. All by hand, and yes I'm tired as hell, and been consuming roughly 5,000 cals/day to keep up with trying to get bigger with my lifting.

Starting on April 4th I'll have 10 days off from work to get my 1/2 acre that is tilled planted and going. It will be nice this year I will have all organic fruits and veggies that will only cost me the time to walk out back and get them.

For those who read my blog if you have any space, even if its in pots, I would plant something that you can use. Heck strawberries can easily be grown in a pot or in a bin. Really looking forward to 5 years down the road when I have a 1/2 acre of shade created by all the trees I planted this weekend. Not to mention the trees for birds and other critters.

Next year I plan on putting in 4 apple trees along the side of my house, which will work out very nicely. I think this is all just an evil plan to create enough shade to keep the grass down so I don't have to spend 2 hours on a weekend mowing my huge lawn.

Matthew Bacorn
03-22-2009, 07:25 PM
Timely advice there George

I was thinking today about ways to use the little back patio on our townhouse. I think I'd really enjoy having some crops to tend; I was thinking peppers but strawberries sound good too

George Mounce
03-23-2009, 06:32 PM
BS 194x3x10
CJ 135x1, 155x1, 15x1
PP 145x5x5

George Mounce
03-24-2009, 05:24 PM
PS 75x2x3
PCJ 115x2x3
PU 3xmax (14,9,10 chins)

George Mounce
03-25-2009, 03:22 PM
DL 350x3x3
BP 190x5x5
PU 9,9,9

BW 189.3

George Mounce
03-26-2009, 04:51 PM
Rest day. Spent this afternoon teaching my LT the basics of weightlifting. Was a great chance to coach someone, and found I really enjoyed it. Sent him on his way with a copy of SS to read more.

George Mounce
03-27-2009, 06:35 AM
FS 160x3x5
S 95x1, 115x1, 135x1 (f) ugh
P 160x3x4 didn't complete last set due to a sharp pain in the right side of my lower neck, going to ice and massage

George Mounce
03-28-2009, 05:34 AM
Turns out I pulled the absolute shit out of my right trapezius (and I have the pain to prove it). Doc suggested 2-4 weeks off. Son of a bitch.

George Mounce
03-30-2009, 04:40 AM
Last two days: mucho stretching, a lot of ROM work with right shoulder. Ice, tennis ball, and warm bath all being utilized. This sucks.

Derek Simonds
03-30-2009, 06:26 AM
Man that does suck. I have done that unfortunately more than once. Have you done any contrast therapy with ice pack and heating pad? Last time I did that my wife had me doing 15 minutes rotations for an hour. It seemed to help.

Very nice DL set a couple of days ago.

George Mounce
03-30-2009, 11:54 AM
Man that does suck. I have done that unfortunately more than once. Have you done any contrast therapy with ice pack and heating pad? Last time I did that my wife had me doing 15 minutes rotations for an hour. It seemed to help.

Very nice DL set a couple of days ago.

Ya I don't know what to do atm...just moving my head to the right causes a pretty good pain. NSAIDs, stretching, and ROM stuff is my plan atm.

Scott Clark
03-30-2009, 03:49 PM
Tough luck George, get well soon. How does this affect your flying?

George Mounce
03-30-2009, 04:19 PM
Tough luck George, get well soon. How does this affect your flying?

Just hurts to turn my head, but that I can handle.

George Mounce
03-31-2009, 05:27 AM
Call me crazy, but all the rowing research stuff I've been doing wanted me rowing today. Shoulder still stiff and sore, the rowing helped though.

Did the CFE C2 workout today 20:10 for 3000m: 14:02.3.

George Mounce
04-01-2009, 04:04 AM
Another CFE workout today: C2: 12min @ 95% RPE 17-18

3028m

George Mounce
04-02-2009, 02:51 PM
Rest day with lots of shoulder stretching. Feels better, but still not full ROM with turning head to right. I can actually feel a really big knot in the muscle as well, so more tennis ball and massage is in order.

Hunkering down on diet, I've been a little lax lately (its freaking fresh pork rind season here and damn those things are good with some sweet pepper jelly). Dialing down BF %.

George Mounce
04-03-2009, 05:34 PM
Again, another rest day. Still ROM issues. Stretched quite a bit as I was sitting RSU duty at our aux field. Questioned my own personal goals a bit as well. Wondering what I really want. Know I want to be in awesome shape this year when I go help a children's camp this summer that provides fun and outdoors activities for kids who are currently or have gone through cancer treatment. Doing that beginning of June.

Found Twitter, amusing stuff that Twitter is.

George Mounce
04-04-2009, 03:54 PM
Mucho grass cutting and numerous odd jobs around the house. 80 pounds of dog food moved quite easily. Planting plan done and solidified.

George Mounce
04-06-2009, 01:42 PM
C2 - 30:20 x 8 rounds

1351m

George Mounce
04-07-2009, 07:32 AM
14 X 1 MIN/30 SEC EASY
Alternate 1 minute of hard rowing with 30 seconds of very easy rowing. Repeat until you have rowed 14 hard minutes.

3545m

Chris Salvato
04-07-2009, 09:12 AM
what happened to your bodyweight routine? :P

George Mounce
04-07-2009, 09:19 AM
what happened to your bodyweight routine? :P

It had no goals that I felt were fun. I'm doing some tweaking lately for a goal I think I can live up to, participating in the CRASH-B 2010. I don't know many avid rowers on these forums, and I absolutely love my C2, so I'll be that guy. :)

Steven Low
04-07-2009, 10:00 AM
Good to see you are getting better!

Steven, if you had to give advice for ways to improve rowing specifically (other than of course row more and have someone instruct you on rowing) that would involve gymnastics, what advice would you give?

Hmmm.... to be honest there's really not much rowing involved with gymnastics except for a couple exercises like front lever pullups or the "multi plane pulling exericses." Most of the work is inevitably geared towards working up to straight arm stuff so that's why there's not much emphasis on rowing work.

Chris H Laing
04-07-2009, 10:02 AM
Does this mean your not training with you oly coach anymore either? Or are you just rowing until your neck is better?

George Mounce
04-07-2009, 10:45 AM
Does this mean your not training with you oly coach anymore either? Or are you just rowing until your neck is better?

Mainly just rowing. Still don't have full ROM and putting something even remotely heavy overhead hurts. I put the Oly on hold for now as I'd just be doing technique work. Also - I am on a week of vacation time so I am trying to spend most of my time getting spring stuff done around the house.

Garrett Smith
04-07-2009, 10:53 AM
George,
IMO you should be either DLing heavy & low reps (1-2x/week), or DB single-leg DLing to help with your rowing. I realize you may not be able to do this yet with your neck.

Increase your max pulling power and your rowing will be much easier at the same power output. Rowing is simply super-high-rep high pull DLing.

Low rep weighted pull-ups might also help the arm-flexor-heavy finishing pull on the rowing stroke.

George Mounce
04-07-2009, 11:05 AM
George,
IMO you should be either DLing heavy & low reps (1-2x/week), or DB single-leg DLing to help with your rowing. I realize you may not be able to do this yet with your neck.

Increase your max pulling power and your rowing will be much easier at the same power output. Rowing is simply super-high-rep high pull DLing.

Low rep weighted pull-ups might also help the arm-flexor-heavy finishing pull on the rowing stroke.

This comes to the point of a discussion I was reading on Sommers' website (http://gymnasticbodies.com/forum/viewtopic.php?f=15&t=1600)

An over-emphasis on maximal strength will ultimately lead to decreased reaction times and agility; resulting in the inability to express that maximal strength quickly.

Maximal strength in relation to a high degree of relative strength is of supreme importance; up to a certain point and within certain parameters. Once you have developed an optimal surplus of maximal strength, continuing to train for maximal strength as the primary focus begins to have a deleterious effect on gymnastics performance. In my opinion, the correct approach is that, having achieved an optimal surplus, the primary focus now shifts to being able to express that strength explosively. Maximal strength training will continue; but in a greatly reduced role and as a secondary focus.

...This proposition is not meant to apply to gymnastics only; but to all sports outside of Power Lifting and other similar sports where the only variable involved is maximal strength (no agility, sudden changes of direction, acceleration/deceleration etc). Depending on your individual sport, as what point is enough maximal strength enough? For example, Dan John once noted that when he built his back squat up to 400lbs, his measured distance in discuss throwing went down. When he reduced his back squat to 225lbs (approx. bodyweight), it went back up again.

The Chinese National Team has a basic requirement/team preference of double bodyweight in a full ROM back squat. The athletes involved are of course quite light (approx 55-60kg on average), but interestingly once again we are in the neighborhood of 225lbs.

I believe I already have that surplus, as I can (when healthy) at a BW of 185-190 pull 500# (but it isn't a fast pull and I feel like my brain is about to explode and I should pass out...). Perhaps I just need to realize "heavy" doesn't not mean "maximum". The second boldface section is what I need to accomplish. It doesn't matter how much I can deadlift, if I can't move that deadlift quickly it won't transfer to a 35 SPM row. I was actually thinking more of the dynamic leg strengthening exercises Coach Sommers uses. Thoughts?

Steven Low
04-07-2009, 11:10 AM
This comes to the point of a discussion I was reading on Sommers' website (http://gymnasticbodies.com/forum/viewtopic.php?f=15&t=1600)



I believe I already have that surplus, as I can (when healthy) at a BW of 185-190 pull 500# (but it isn't a fast pull and I feel like my brain is about to explode and I should pass out...). Perhaps I just need to realize "heavy" doesn't not mean "maximum". The second boldface section is what I need to accomplish. It doesn't matter how much I can deadlift, if I can't move that deadlift quickly it won't transfer to a 35 SPM row. I was actually thinking more of the dynamic leg strengthening exercises Coach Sommers uses. Thoughts?
Well, for MOST people maximal strength will never be an issue because no one is gonna have the strength to do maltese or inverted cross... so they always need more.

Converting something like DL/Squat into rowing may take more dynamic work. I would personally work with 2 leg maybe endurance stuff such as tabata squats or something. Dynamic leg strengthening in gymnastics isn't THAT similar to the requirements on a rower IMO.

George Mounce
04-07-2009, 11:14 AM
Reading more into that thread from Gymnastic Bodies, it talks about instead of increasing maximal strength, increase rate of force...which is power. I would happen to think then that Oly training would be better that the typical heavy deadlift in this case.

George Mounce
04-07-2009, 07:25 PM
For anyone who cares, I updated my blog address in my signature. Its now: http://fruttetodelgiorgio.blogspot.com/. Tomorrow - seed and plant buying extravaganza!

George Mounce
04-08-2009, 09:43 AM
6 X 3MIN WITH 2 MIN REST

That's 18 min total rowing

4938m

George Mounce
04-09-2009, 01:37 PM
Rake out, manure and till 450 sq ft of soil for time:

8 hours, I'm freaking destroyed.

Tomorrow is a definite rest day.

David Boyle
04-09-2009, 03:58 PM
Man's work right there!

George Mounce
04-09-2009, 05:23 PM
Man's work right there!

This garden has become my workout of the day!

George Mounce
04-10-2009, 05:26 AM
Rest day, and a well deserved one too.

George Mounce
04-11-2009, 10:40 AM
500m x8, SPM 28. 3 min active rest (16 SPM) after each interval.

Total rowed - 9173m

1:50.7
1:48.7
1:46.2
1:45.4
1:47.8
1:45.8
1:47.5
1:46.4

George Mounce
04-12-2009, 10:39 AM
Rest day. The real fun begins tomorrow!

George Mounce
04-13-2009, 08:03 AM
1943m warm up

4x1000m w/ 6min active rest

3:47.4
3:43.2
3:41.2
3:40.0

1:50.2/500m avg

George Mounce
04-14-2009, 07:36 PM
Got dental work done today, didn't feel like rowing with my mouth and jaw so sore so I took today off.

George Mounce
04-15-2009, 06:37 AM
5 min rowing warm-up (1035m) + DROMs

3x1500m (28-32 SPM), 6 min ART between and cool-down

5:42.8
5:35.2
5:38.4

Chris Salvato
04-15-2009, 07:37 AM
6 min ART between and cool-down



You are doing active release on yourself?! :eek:

George Mounce
04-15-2009, 09:32 AM
You are doing active release on yourself?! :eek:

Active Rest Time. I keep rowing at 16-20 SPM for 6 min after each interval that is at 90%. I just don't want to type out Active Rest Time every day.

Chris Salvato
04-15-2009, 12:08 PM
Ah my mistake -- makes more sense now.

Sorry for the confusion.

Gant Grimes
04-15-2009, 12:15 PM
Got dental work done today, didn't feel like rowing with my mouth and jaw so sore so I took today off.

It works better if you hold the handle in your hands anyway. Oh snap!

George Mounce
04-16-2009, 08:23 PM
Scheduled rest day.

George Mounce
04-17-2009, 07:45 PM
Was going to row today, but ended up doing 2 1/2 hours of planting in the garden.

George Mounce
04-18-2009, 05:20 PM
5 min warm up (1107m) + DROM

10000m - 40:52.1

1000m cool down (5:38.5)

George Mounce
04-20-2009, 04:56 PM
5 min warm up (1075m)

4x1000m w/ 3 min rest

3:37.3
3:34.7
3:46.5
3:47.7

1557m active rest

Neck is back in working shape, no ROM issues. Time to start back with other metcons besides rowing starting tomorrow.

George Mounce
04-21-2009, 03:58 PM
4 rounds of:
Run 400m
25 burpees

18:58

Man burpees suck.

George Mounce
04-22-2009, 12:40 PM
Taking rest day, got crappy and little sleep last night.

George Mounce
04-23-2009, 06:52 PM
Team workout - move weights 1 mile - took roughly 15 minutes.

George Mounce
04-24-2009, 02:48 PM
Torqued shit out of knee today, swollen, hurts. Taking a couple days off with ice and rest. Bad timing.

George Mounce
04-25-2009, 02:32 PM
1 1/2 hours in garden. Knee sore.

George Mounce
04-27-2009, 04:01 PM
Flew three times today, bushed.

George Mounce
04-28-2009, 03:57 PM
16 rounds of:

Sprint 100m
Walk 100m

26:26 (slight twinge in left hamstring and knee again during third sprint so the remaining sprints were more like runs). Icing hamstring.

George Mounce
04-30-2009, 05:06 PM
Tabata fun.

Push-ups
Kettlebell Swings
Sit-ups
Squats

George Mounce
05-02-2009, 09:19 AM
Friday: Nothing, felt a cold coming on. Drank a tea concoction I'm working on. Felt better.

Today: Feeling better, more tea. Got soil in backyard ready for planting more shrubbery. Possibly a kettlebell workout and rowing later.

George Mounce
05-02-2009, 04:13 PM
Bad weather prevented anything else from happening in garden or planting.

Went to a festival today and did about 2 hours of walking. Good enough for me today. Making deer burgers for dinner with some cream cheese bread as buns (no flour, just eggs, cream cheese and a little cream of tartar).

George Mounce
05-05-2009, 03:35 AM
Still sick, but finally the runny nose has stopped. Chest and sinus congestion are great when on meds, but still pretty bad when they wear off. Hopefully this clears out in the next few days, it feels like I am going to have to start all over again. Sucks. :( At least my hamstring and knee feel alright!

Going to use an 18-hour fast as my remedy now.

George Mounce
05-07-2009, 08:38 AM
10,8,6,4,2 of:

Burpees
KB Snatches (1 pood/split arms)
Mountain climbers
Pull-ups
Thrusters (65#)
Rower (cal)

16:09

Finally feeling like I can workout again. CFNJ KB workouts I like...ordered one of Pavel's books, and have a GymBoss on the way. Want to integrate KBs more into my rowing. Going to start up big rows next week, light KB workouts next 3 days for now.

David Boyle
05-07-2009, 01:30 PM
Which book?

I got 7 or 8....great reads from a pioneer.

Going to have to try that wod...I love integrating KB's into workouts.

George Mounce
05-08-2009, 07:19 AM
Which book?

I got 7 or 8....great reads from a pioneer.

Going to have to try that wod...I love integrating KB's into workouts.

Enter the Kettlebell!

Today, team workout with the people on my weight loss team:

10 minutes of 15 seconds work/ 15 seconds rest of the following movements:

First 5 min
Kettlebell swings
Pull-ups
Push ups

Second 5 min
Kettlebell swings
Squats
Push ups

George Mounce
05-11-2009, 06:38 AM
Adv Tuck Planche 6x10s
5x(1,2,3) C&P
2m Sn (13L/17R)
PU 2x(1,2,3)
Pistols 2x(1,2,3)
Vups 5x5

George Mounce
05-12-2009, 04:20 AM
3xTGU per side

6 rounds of 30 sec each exercise:
1. Kettlebell swings
2. Burpees or squat thrusts
3. Kettlebell snatches
4. Mountain climbers
5. Kettlebell high pulls
6. Kettlebell thusters

1:30 rest between rounds.

Garrett Smith
05-12-2009, 05:34 AM
What happened to the C2 work? Let me guess, a bit boring and tedious, just rowing nowhere...

George Mounce
05-12-2009, 05:54 PM
What happened to the C2 work? Let me guess, a bit boring and tedious, just rowing nowhere...

I log it elsewhere, namely the C2 website where it matters more. Here I don't think anyone cares what I'm doing, and there it actually matters in relation to other rowers. I guess what I'm trying to say is I log rowing to compare and relate to other rowers.

George Mounce
05-13-2009, 06:06 AM
Adv Tuck Planche 6x10s
C&P 5x(1,2,3,4)
3 min Sn (40)
PU 2x(2,4,6)
Pistols 2x(1,2,3)
HLL V to L 3x5

George Mounce
05-14-2009, 05:50 AM
Going to give a Relax Into Strech routine a try today. Have to see if I can put 35# KB in airplane to take with me tomorrow to Louisiana without going over the weight limit.

George Mounce
05-18-2009, 01:02 PM
Nothing this weekend except a wicked sunburn on face.

Today:

Adv Tuck Planche 6x10s
5x(1,2,3) C&P
4m Sn (25L/31R)
PU 2x(1,2,3)
Pistols 2x(1,2,3)
Vups 3x5

George Mounce
05-19-2009, 04:16 PM
Team Workout

2 min push-ups
1 min rest
2 min squats
1 min rest
2 min sit-ups
1 min rest
2 min KB swings (50#)

Didn't keep track of reps, should have.

George Mounce
05-20-2009, 02:31 PM
Skipped normal KB workout today and did 3 hours of planting new shrubs, tilling garden, and getting ready for more rain next week.

George Mounce
05-20-2009, 07:08 PM
On an interesting side note, have lost 8 pounds this month. Been doing Warrior diet for over a week and have been liking how I feel on it. Very easy to do. Fat lass has been noticeable. Like hunting my food at night.

George Mounce
05-22-2009, 01:30 PM
2.5m run warm-up

5....1 of:

Sn R/L
Press R/L
Split Squat R/L
Row R/L

All done with 35# KB

Then DL 405x1 just for the fun of it. Went up easy. Pavel's WTH factor kicked in.

George Mounce
05-23-2009, 03:09 PM
Learned some sad news today, didn't feel like working out.

http://www.koaa.com/aaaa_top_stories/x43467580/AFA-graduate-killed-in-Afghanistan

An old C-17 buddy of mine was going to ask her to marry him (they had been dating for some time) when she got home. Now he's escorting her home to her parents in a different way. RIP.

George Mounce
05-25-2009, 03:27 PM
5x(1,2,3) C&P
5m Sn (32L/32R)
PU 3x8

George Mounce
05-26-2009, 04:35 AM
PC 135 3x3
PC+J 135 1x5

3 rounds for time:
10 (2 walking lunge + 1 broad jump)
15 kipping pull-ups

6:47

General malaise.

George Mounce
05-27-2009, 07:44 PM
Nothing today, had to be an Excel guru all day at work and fly.

George Mounce
05-28-2009, 04:32 AM
Not much time this morning.

CP 3 x (1,2,3) 1.5pd
30xkb sw 1.5 pd

George Mounce
06-01-2009, 07:20 PM
Walked about 15 miles around an airshow this weekend and picked up kids and put them on the plane, over and over and over again.

George Mounce
06-02-2009, 06:56 AM
OHS 95x3x5

George Mounce
06-03-2009, 05:02 PM
3 hours of tilling, hoeing, weedeating, and moving stuff around.

George Mounce
06-05-2009, 07:06 AM
Deadlift 1-1-1-1-1-1-1-1

275
325
365
405 f - ?
405
325
275

Derek Simonds
06-05-2009, 08:11 AM
Nice 405! I love the whole 4 plate look. So aesthetically pleasing. Wish I could get that cleanly off the floor.

George Mounce
06-05-2009, 07:24 PM
Thanks! As I'm working my way back into CrossFit along with rowing that was actually a crappy lift compared to what I have accomplished previously (450#). New goal? 500 by the end of the year.

George Mounce
06-06-2009, 07:33 AM
Modified "Lynne" (I refuse to go to the gym or buy a bench and Lynne isn't my favorite person in the world so...)

Five rounds for max reps of:
3/4 body-weight floor press (130#)
Pull-ups

Rested 5 min between rounds.

Total reps: 191

George Mounce
06-07-2009, 01:24 PM
Meant to do CF workout today, but ended up working garden for 1 hour.

George Mounce
06-08-2009, 05:24 AM
Rest day, going to sit in the RSU and watch T-6s go by.

Tim Luby
06-09-2009, 06:09 AM
Hey man, thanks for stopping by my log. Good to see you here, too.

George Mounce
06-09-2009, 06:21 PM
Had a ton of work to do today (was at work at 0800-1700) then had to go to an orientation for volunteers at a summer camp for kids with cancer, and didn't get home until 2000. So now I'm pooped and didn't work out. Oh well, will hit it hard tomorrow morning!

George Mounce
06-10-2009, 07:09 PM
Kettlebell Deck of Cards

Movements for each suit:

* Hearts= kettlebell snatches or cleans
* Diamonds= kettlebell push press
* Clubs= pull ups or one arm rows
* Spades= kettlebell split squat

Aces= 12 reps
Face cards=10 reps
Joker is wild= 15 burpees

34:32

Started 35#, then went to 40# at 10 min, 45# at 20 min, 50# at 30 min.

David Boyle
06-10-2009, 08:41 PM
Kettlebell Deck of Cards

Movements for each suit:

* Hearts= kettlebell snatches or cleans
* Diamonds= kettlebell push press
* Clubs= pull ups or one arm rows
* Spades= kettlebell split squat

Aces= 12 reps
Face cards=10 reps
Joker is wild= 15 burpees

34:32

Started 35#, then went to 40# at 10 min, 45# at 20 min, 50# at 30 min.

George I must say that it an awesome kettlebell workout.

I will be doing this w/ my guys soon!

George Mounce
06-11-2009, 06:54 AM
Ya, I'm a huge fan of the CrossFit Jersey Shore KB WODs. They don't destroy people like the mainpage CF WODs do, and they are deceptively hard in that moving a KB isn't easy as it looks later on in the WODs. Plus I find KBs to be much more in tune with functional training, as they mimic power movements much more than the full versions of almost any lift.

Just over 1/2 a month to go before I pin on Major and can get myself as a gift a bunch of AKC KBs!

George Mounce
06-11-2009, 07:39 AM
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

7 rounds, feel beat down from yesterday.

David Boyle
06-11-2009, 09:18 AM
Ya, I'm a huge fan of the CrossFit Jersey Shore KB WODs. They don't destroy people like the mainpage CF WODs do, and they are deceptively hard in that moving a KB isn't easy as it looks later on in the WODs. Plus I find KBs to be much more in tune with functional training, as they mimic power movements much more than the full versions of almost any lift.

Just over 1/2 a month to go before I pin on Major and can get myself as a gift a bunch of AKC KBs!


Congrats Sir!

George Mounce
06-12-2009, 07:13 PM
Rest day, volunteering today and tomorrow at Camp Rising Sun, a camp for kids with cancer and disabilities to be able to enjoy summer camp. Was a lot of fun today throwing kids around on a jet ski, and swimming in the lake and pool.

Thanks for the congrats, I look forward to the pay raise! Most people say I look way to young to be pinning on Major, and that's a good thing. Goes to show you how working out and eating right pay off.

George Mounce
06-13-2009, 06:12 AM
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Well, just as I was about to start this, a T-storm bringing gozu rain started. So instead did it with 30 squats..

30 Squats
21 Pull-ups
21 Sit-ups
30 Squats
18 Pull-ups
18 Sit-ups
30 Squats
15 Pull-ups
15 Sit-ups
30 Squats
12 Pull-ups
12 Sit-ups
30 Squats
9 Pull-ups
9 Sit-ups
30 Squats
6 Pull-ups
6 Sit-ups

Time: 15:42

Deltoids are absolutely toast from workout other day.

George Mounce
06-14-2009, 02:33 PM
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Time - 12:47

George Mounce
06-15-2009, 02:37 PM
Getting back into CrossFit is kicking my ass. 108 was the heat index. Body was tired. But, I was hydrated so I went for it.

Run 5k

26:15

The hill I went down and back up kicked my ass worse than a rented mule getting beat for the 20th time.

George Mounce
06-17-2009, 03:58 PM
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

95
105
105
115
115
125
125
130
130
130

Kevin Perry
06-18-2009, 07:51 AM
Just saw the post that your getting close to pinning Major, thats awesome, another congrats to you!

David Boyle
06-18-2009, 09:33 AM
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Time - 12:47

That is a awesome time.

I've never done this workout....I would have to do the MUs on a pullup bar if I was.

George Mounce
06-18-2009, 02:11 PM
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

19:38

damn I love this cut and paste for iPhone os 3.0!!!

Edit: Now that I'm at home...this workout sucked. I was dehydrated, my pulse was racing, my metcon sucked, I flew this morning, it was heat index of 110 today...yadda yadda. Ya I'm bitching.

George Mounce
06-18-2009, 03:49 PM
That is a awesome time.

I've never done this workout....I would have to do the MUs on a pullup bar if I was.

Thanks man, I can't do a straight bar muscle-up, they vex me as you really have to kip to get yourself up and over the bar rather than being able to go through the space on rings which requires much less of a kip. I also tore the shit out of my wrists doing this workout, I would advise taping your wrists.

George Mounce
06-19-2009, 12:20 PM
5 minutes at each station.

Go heavy, but focus on technique.

15 seconds work/15 seconds rest at each station. *Do five minutes of one movement, rest one minute then go to the next.
kettlebell snatches r/l
Kettlebell cleans r/l *
Kettlebell push press r/l*
kettlebell front squat r/l *
kettlebell one handed swings r/l*
*
358 reps

George Mounce
06-22-2009, 07:09 AM
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

12:20, oooh HSPU kicked my ass on this one. Had to break up the last two rounds.

George Mounce
06-23-2009, 07:35 AM
Front squat 3-3-3-3-3 reps

155-165-175-185-195

Wanted to work back up as I haven't done FS in quite some time. Felt really good.

George Mounce
06-25-2009, 07:57 AM
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 rounds. Metcon getting better, but not stellar.

George Mounce
06-26-2009, 01:10 PM
5 hours of mulching. Gave myself heat exhaustion. Inside resting.

George Mounce
06-27-2009, 09:26 AM
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

45# for PP, 135# for DL

25:22

George Mounce
06-29-2009, 02:03 PM
Was going to be an extra rest day, turned into human KB lifting of nieces and nephew!

George Mounce
07-01-2009, 02:03 PM
24kg KB
CP 3x(1,2,3)
Sw 5:00 - 120

PU 3x10

Derek Simonds
07-01-2009, 04:02 PM
Congrats again on your promotion and your met-con is looking stellar to me.

George Mounce
07-02-2009, 03:04 PM
Thanks Derek!

Today - VO2 max test using 16kg KB and this protocol (http://rifsblog.blogspot.com/2007/07/original-kenneth-jay-post-on-dragondoor.html).

Ended up on 6th minute at 21 snatches. Will start work from there.

Rested for 3-5 minutes (didn't time it) then ran a moderate pace 5k in 28:27.

George Mounce
07-03-2009, 11:48 AM
16kg
CP 5x(1,2,3,4,5)
Sw 6:00 - 181
PU 5x(1,2,3)

Pistol 3x(1,2,3)

George Mounce
07-05-2009, 03:31 PM
4 rounds of:

1 minute Lateral Ground Engagement
1 minute Quad Squat
1 minute Dog Burps
1 minute CST Jump Squat
Rest 1 minute

Round/Reps
1/71
2/74
3/76
4/86

Total 307 reps

George Mounce
07-06-2009, 03:09 PM
16kg
5 min TGU
CP 3x(1,2,3)
Sn 5:00 - 93

3x10 kipping pull-ups
Pistols 3x(1,2)

George Mounce
07-07-2009, 04:01 PM
Ran 1.5m to gym

AMRAP in 15m of:

advanced inchworm
10 CST quad squats
10 jumping squats

10 min pickup game of bbal

1.5m run back to room

Derek Weaver
07-07-2009, 04:16 PM
Hey George,
I saw a few pages back that you were giving a Relax Into Stretch routine a try. I take it you have the book? If so, how would you rate it?

I saw Ido's blog and he was talking about some of the same concepts in relation to flexibility that I think Pavel talks about.

George Mounce
07-08-2009, 02:07 PM
I like Relax into Stretch. I find the stretches (I do just once a week) help me relax my mind as well as the other stuff.

Today:

16kg
4x(1,2,3,4)
SW 6 min - 192
WPU 3x5

Derek Weaver
07-08-2009, 06:22 PM
Thanks for the feedback. I think I may check it out. I have a hard time relaxing enough to allow any real flexibility to develop.

Your KB stuff has inspired me to work them back in a couple times/week.

George Mounce
07-09-2009, 06:24 AM
VO2 max w/ 16kg

36/36 protocol w/ 13 cadence

10 sets

George Mounce
07-10-2009, 06:40 PM
Got a lot done at work, but wanted to make it an extra rest day, so I did.

George Mounce
07-11-2009, 07:26 AM
16kg
CP 5x(1,2,3,4,5)
SW 8:00 - 269 impressed by the upward swing of my VO2
MU 3x3
Pistols 3x(1,2,3)

George Mounce
07-13-2009, 01:46 PM
FS 5x185

16kg
CP 3x(1,2,3)
Sn 2:00 - 49
PU 3x10 kipping

George Mounce
07-14-2009, 07:00 AM
Row 2k - 7:24.3, feeling FS from yesterday badly. Hurt my time immensely. Metcon part alright, but almost no leg drive.

George Mounce
07-20-2009, 05:15 PM
7/19

4 rounds of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box

14:32

Supposed to be 5 rounds but end of 4th round of PS, bar bounced up and hit me on bottom left thumb knuckle, excruciating pain. Did jumps and called it quits.

Today

5k - 24:40. Felt better this time. Wasn't at 100% but felt better. Thumb is swollen and hurts. Maybe gave myself a case of skier's thumb. Will be gentle with it.

Derek Simonds
07-21-2009, 11:55 AM
I know the feeling. Unfortunately I tweaked my big toe Saturday and it is all swollen up. Heal fast.

George Mounce
07-21-2009, 05:20 PM
Deadlift 1-1-1-1-1-1-1 reps

225-275-315-365-385-405, quit there didn't want to push grip or left thumb.

Thumb swollen around where it attaches to hand, but little pain. Glad I avoided NSAIDS, even if it hurts it seems to be healing faster. Guess science is right about NSAIDS, thanks Derek you get better fast too!

George Mounce
07-23-2009, 10:02 AM
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

22:01

George Mounce
07-24-2009, 02:35 PM
"Lynne"

Five rounds for max reps of:
Body weight bench press (180#)
Pull-ups

108 reps

Wow grip and upper body fried from DT yesterday. Ugh. Not the most stellar performance, as my last time it was 191. Course I was also 10 pounds lighter.

Derek Simonds
07-25-2009, 02:12 PM
I haven't had a go at Lynne in a while but I don't think I could hit 100. Nice couple of days of training. That DT workout was sick.

George Mounce
07-26-2009, 08:41 AM
I haven't had a go at Lynne in a while but I don't think I could hit 100. Nice couple of days of training. That DT workout was sick.

DT is horrid. I'm still feeling it. Hating the sarco I got from Lynne..happens every time.

Took yesterday off due to too much drinking Fri night at a party. Had to spend Saturday recovering.

Today:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups (subbed ab-mat)
10 Back extensions (subbed good mornings)

Had some subs due to not going to gym but doing at home. 17 rounds + 10 WB shots.

George Mounce
07-27-2009, 06:59 AM
"Cindy"

A miserable 17 rounds. In my heyday I got 29 rounds. Still working Metcon back up. Of course and all out yesterday was making the hammies tender for all those squats. Pull-ups and push-ups were non-stop.

Got 30 min of sun too!

George Mounce
07-28-2009, 06:24 AM
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

5 minutes. Ugly. Came out to 4 rounds + 4 CJ. The intensity that is CF finally caught up to me today. I'm kind of happy I burned out so fast, will give me more rest today. Thumb feeling better, but still sore. Looks like I bruised the bone at the first knuckle on the outside.

George Mounce
07-29-2009, 06:56 AM
Rowed 5k. Have blister on foot from racquetball yesterday so rowing took the place of the CF running 10k.

19:53.1 - been going hard these last 4 days decided to take today easier and go about 85% to keep loose, warm up the muscles and get ready for basically today and tomorrow of rest and join loosening exercises.

George Mounce
07-31-2009, 04:30 AM
4 rounds of:

30 sec each of the follow, 1 min rest between rounds

KB Swings
Burpees
KB Snatches
KB High Pull
KB Thrusters

Used 1 pood

George Mounce
08-02-2009, 04:11 PM
Nothing Saturday, was flying.

Today:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 17:26

George Mounce
08-04-2009, 08:16 AM
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

236

Derek Simonds
08-05-2009, 06:58 AM
I love FGB but hate SDLHP. I think I subbed in 75 LB hang power cleans last time. I might have got that from Leo and it is Fight Gone Worse...

George Mounce
08-05-2009, 08:14 AM
I love FGB but hate SDLHP. I think I subbed in 75 LB hang power cleans last time. I might have got that from Leo and it is Fight Gone Worse...

I was fine until the 3rd round, then I gassed. My son and wife got a horrible cold this last weekend and I haven't shown symptoms but I know if by what their symptoms were, my immune system is running overload to keep me from getting it. I'll take a worse FGB over having continual runny nose and hacking cough any day.

Today:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

20:57, burpees were the slow factor, rowed 1:44, 1:45, 1:47, course the running after burpees sucked too :p

George Mounce
08-06-2009, 06:38 PM
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

20:20

Arms beat.

George Mounce
08-08-2009, 01:32 PM
Every minute on the minute for 10 min:

10 squats
10 situps
10 pushups

George Mounce
08-10-2009, 04:43 PM
Was flying on Sunday and had to finish up stuff at work so didn't hit up TSE.

Today:

Four rounds, each for time of:
800 meter run

Rested 3 minutes between runs. 400m turn back course.

1: 3:08
2: 3:08
3: 3:07
4: 3:12

Heat index 108 w/ 95% humidity. Running sucked, was dehydrated and felt like shit.

George Mounce
08-12-2009, 11:06 AM
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

26:25 - surprising to say the least.

George Mounce
08-14-2009, 07:02 PM
Nothing yesterday, was destroyed by Linda.

Today Front Squat 1-1-1-1-1-1-1

160,175,180,185,190,205,DNA

George Mounce
08-16-2009, 03:22 PM
Rested yesterday, and well the air conditioner is on the fritz so today is out of luck as well.

Will workout Mon-Wed to make up for it.

George Mounce
08-17-2009, 04:58 PM
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

224 double-unders
164 sit-ups

George Mounce
08-18-2009, 03:50 PM
Push Press 1-1-1-1-1-1-1 reps.

135-155-165-170-175-180-185

George Mounce
08-20-2009, 03:47 PM
45# thruster x 75

5:02

George Mounce
08-21-2009, 03:02 PM
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Accidentally did one more set of walking lunge then 3 and 3 of pull-ups and sit-ups!

16:49

George Mounce
08-22-2009, 03:39 PM
Hang power clean 1-1-1-1-1-1-1 reps

135,155,165,175,180,185,190

Nice to get back to starting points on these lifts for these types of WODs.

George Mounce
08-24-2009, 03:37 PM
Taking an extra rest day!

George Mounce
08-25-2009, 04:24 PM
Cindy

17 round 5 pull-ups 10 push-ups

Ugh, dehydrated and I actually ate way too much food for lunch. Hurt me.

Derek Simonds
08-25-2009, 06:07 PM
Man I hate Cindy. 17 rounds is still nice by me. Good luck with the dehydration.

George Mounce
08-26-2009, 04:02 PM
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 rounds, 1 thruster. 2 round improvement.

Derek Simonds
08-27-2009, 12:14 PM
Happy early birthday!

George Mounce
08-28-2009, 05:02 PM
Thanks!

Overhead Squat 3-3-3-3-3 reps

95-115-115-120-120

George Mounce
08-29-2009, 04:41 PM
Back Squat 225x3x5
Press 145x3x5

Tabata Deadlift (225#)/ Hand Stand Push Ups

30 / 22

Wow, those CF Football WODs suck, I like it.

Derek Weaver
08-29-2009, 07:12 PM
George. Are you still working your kettlebells or just going off CF/CF Football for the time being?

George Mounce
08-31-2009, 06:01 PM
CF/CF football right now

4 rounds for time:

Max Rep Bench Press 225 lbs
Max Rep Pull Ups
15 GHD Back Extensions
250 meter row

14:03

Row was great, averaged 1:36/500 times on the 250s.

George Mounce
09-01-2009, 10:13 AM
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Time: 21:17

George Mounce
09-02-2009, 02:01 PM
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

5:46

George Mounce
09-05-2009, 08:41 AM
Clean and Jerk 1-1-1-1-1-1-1 reps

135,135,145,145,155,155

Left thumb still healing, took it easy.

George Mounce
09-06-2009, 01:18 PM
4 rounds for time of:
Run 400 meters
25 Burpees

22:12

Was supposed to be 6 rounds but freshly cut grass + thunderstorms made it shorter. That's OK though, burpees are notorious for giving me huge sarco which I hate.

George Mounce
09-09-2009, 06:43 PM
So bad news, I definitely have skiers thumb on my left thumb. I have to let it heal, or it basically never will. So for now nothing much that involves heavy pulling. May stick to lighter kettlebell stuff, rowing, and running for now. Sucks, but I need a thumb.

Derek Simonds
09-10-2009, 05:00 AM
It is what makes us unique. Good luck on healing. Thumb is kind of a weird place to ice BTW. My wife and I use two techniques, either a bucket full of ice and water and just submerge the entire hand (which sucks!) or a compress wrapped around the thumb the best we can.

George Mounce
09-10-2009, 04:31 PM
Ya, I'm going to ice as necessary. Big thing is to not put a lot of pulling pressure on it.

Today, VO2 snatch test...ended up with 22 during 6th minute.

3x(1,2,3) 1 1/2 pood CJ

George Mounce
09-14-2009, 01:20 PM
Circuit for class at gym. Said average time was 13 min for people. I did it in 7. They are weak-stick.

Then...

3(1,2,3) KB CJ w/ 1 pood
2 x TGU
2(1,2,3) PU w/ 1 pood

George Mounce
09-15-2009, 07:43 PM
1.5 hours of racquetball (3 games), 1.5 pd swings between games.

George Mounce
09-16-2009, 08:11 PM
3x(1,2,3) CJ 1.5 pood

With 1 pood:
10 KB thrusters R
10 swings
10 KB thrusters L

Then, 1 hour 45 min of racquetball (4 games)

George Mounce
09-18-2009, 01:28 PM
3(1,2,3,4,5) 1 pd
2 games of racquetball (1 hour)

Derek Simonds
09-21-2009, 06:00 AM
How's the thumb? Any improvement?

George Mounce
09-21-2009, 07:33 AM
Yes, taking a week off from CF helped immensely. A little tender still but much improved!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

155-165-165-170-175
155-155-155-155-155
135-135-135-135-135

George Mounce
09-22-2009, 03:37 PM
Deadlift 1-1-1-1-1-1-1 reps

Had to modify for time:

10x135
5x185
3x225
1x275
1x315
3x365
3x365
3x365

George Mounce
09-24-2009, 07:09 AM
For Time:

Run 400m
21 pull-ups
21 push-ups
21 squats
Row 500m
15 pull-ups
15 push-ups
15 squats
Run 400m
9 pull-ups
9 push-ups
9 squats

12:13

George Mounce
09-25-2009, 08:00 AM
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

13:06, thumb feels great, no ache at all!

George Mounce
09-27-2009, 07:08 PM
Son has kept me sleep deprived last two days due to sinus infection so I will hit back up working out tomorrow!

George Mounce
09-29-2009, 05:32 AM
1-1-1-1-1-1-1

95-95-95-95-95-95-95

Form practice, and staying light on thumb just to make sure. Feels good but I don't want to push it too much.

George Mounce
09-30-2009, 09:49 AM
Helen

9:20

Son of a bitch my running is poor now. Pull-ups and KB swings were great and unbroken. Running sucked. Well CF should be taking care of that...hoping Greg starts posting a CF WOD. :D

George Mounce
10-05-2009, 02:52 PM
Yes, I'm alive. But dammit I got another cold. Been trying to take it easy rather than pushing through it. Lots of fluids. Saw Metallica on Sunday and ears are still ringing.

Hopefully this will be my last bout with any type of virus and I can really get into my training.

George Mounce
10-08-2009, 03:44 PM
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

3 rounds, 250m, 21 SDHP, 11 pull-ups

George Mounce
10-09-2009, 04:23 PM
Run 5k

An easy one with a time of 26:47. Felt almost like active recovery.

George Mounce
10-12-2009, 04:27 PM
BSx3x5

225x3 (felt pop in right hip brought weight down)
205x5
205x5

21, 15, 9 reps of:

Bench Press (175)
Ring Dips

12:12

George Mounce
10-13-2009, 04:04 PM
DL 345x5

3 rounds for time:

250m row
12 Power Cleans 155 lbs
6 Push Jerks 155 lbs

17:02

Yesterday killed me today. Oh well!

George Mounce
10-14-2009, 04:41 PM
2 games of racquetball as active recovery.

George Mounce
10-15-2009, 04:23 PM
SWOD

BS 210x3x5
P 145x3x5

DWOD

Complete 5 rounds for time:

10 Handstand Push Ups
10 Ring Pull Ups
10 GHD Sit Ups
10 Box Jumps 24"

17:47

George Mounce
10-16-2009, 10:55 AM
SWOD

Rest

DWOD

On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.

Used 175.

George Mounce
10-19-2009, 05:47 PM
SWOD

BS 215x3x5
P 150x3x5

DWOD

Complete 16 rounds:

Sprint 110 yards
*40 seconds rest between rounds

Did 100m, didn't time my sprints.

George Mounce
10-20-2009, 08:50 AM
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

340 reps.

George Mounce
10-23-2009, 09:02 AM
"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Subbed 5 towel pull-ups for each ascent.

17:34

Daniel Mays
10-23-2009, 01:02 PM
That is a really fast Tommy V time. Not sure If I could even manage with those 115# Thrusters.

Good job!!!


Danny

George Mounce
10-25-2009, 03:12 PM
Thanks Daniel, it actually felt slow. I should be able to get that to sub 15 soon enough.

Saturday - recover from hangover.

Today - Michael - 16:29. I think 2.2 hours in a plane today kicked my ass before doing this.

George Mounce
10-29-2009, 07:12 AM
Got no sleep last two days so didn't work out.

Today: Annie - 5:20

George Mounce
11-02-2009, 02:26 PM
Kettlebells going to be priority.

3x(1,2,3) - 1pd
2m SN - 21L/20R - 1pd
3xmax dead-hang pull-ups - 13, 10, 9

George Mounce
11-05-2009, 01:53 PM
Work times have prevented me from being coherent after about 3pm due to the time change and getting up at 4am.

Decided to do the KB test today:

Min/Rep/Arm
1/6/R
2/8/L
3/10/R
4/12/L
5/14/R
6/25/L

Followed by 5 min of rest then:

12 min of:
30 KB swings (1pd)
400m jog

Got 4 rounds in.

George Mounce
11-09-2009, 05:49 PM
16kg CP 2 x (1,2,3)
24kg CP 3 x (1,2,3)
16kg SN 3 min 33L/30R
PU 5 x (1,2)
16 kg KBDSq 3 x 3 w/ 100m runs between sets

George Mounce
11-10-2009, 03:08 PM
20:10 x 6 of:

Pull ups or Jumping pull ups
Kettlebell swings 16kg (3rd L/R)
Shuttle run or Prowler push
Kettlebell push press 16kg (3rd L/R)
Mountain climbers
Air Squat (hold on the rest)

10 min active recovery

20:10 x 8 rowing

880m

Then made a group of 40 people go through a workout of 20 min similar to mine, then 30 min of basketball. Pooped!

George Mounce
11-11-2009, 05:22 PM
16kg 5x(1,2,3,4) CP
16kg 6min of swings - 75L/85R
PU 11,9,7
16kg KBJDSq 3 x 3 with 100m active rest running between sets

George Mounce
11-14-2009, 04:57 AM
Got a stomach virus Thursday at some point and threw up a pound of barbeque I had eaten.

Yup, I don't want barbeque for a while.

Finally starting feeling better late yesterday afternoon. Hopefully I can get out for a run today, don't want to push it too hard.

George Mounce
11-16-2009, 03:51 PM
16kg CP 3x(1,2,3)
24kg SN 2 min 8L/8R
PU 3 x 7
16kg KBDS + 100m active run

George Mounce
11-17-2009, 04:16 PM
16 kg 5min TGU

Five rounds of (24kg):

One handed kettlebell swings 5r/5l
Push ups x10
Kettlebell cleans 5r/5l
Kettlebell push press 5r/5l
Pull ups x5

12:46

George Mounce
11-19-2009, 07:16 AM
24kg CP 3x(1,2,3)
24kg 2hSW 6 min - 95
PU 3 x 8
JDSq 4 x 3

George Mounce
11-22-2009, 02:50 PM
For Time:

Couplet 1
10 yard bear crawl
10-1 push-ups

Couplet 2
10-1 KB high pulls
10-1 Squat Thrust

Couplet 3
10-1 10 yard shuttle run
20-2 by 2s air squat

Time: 17:46

George Mounce
11-23-2009, 06:49 AM
24kg CP 5(1,2)
24kg SN 2min 9L/9R
PU 3x7
DSq 3x3

George Mounce
11-25-2009, 02:49 PM
24kg CP 5x(1,2,3)
24kg 8min of 2h swings - 147
PU 9,9,9
JDSq 5 x 3 with 100m active rest running between sets

George Mounce
11-30-2009, 03:03 PM
24kg CP 5(1,2)
24kg Sn x 3 min (13L/13R)
PU 3x7
DSq 3x3

George Mounce
12-01-2009, 03:47 PM
Go through this one time using one kettlebell.

Complete all reps on one side before moving on the other side on the kettlebell movements.

Perform in this order

* 25 v-sits
* 25 kettlebell snatches on each arm
* 25 push ups
* 50 kettlebell swings
* 50 squat thrusts
* 25 kettlebell clean and press on each arm
* 50 mountain climbers (each leg)

Used 16kg. Time: 21:17

George Mounce
12-06-2009, 04:12 AM
I have been working 12 hours a day every day this week, and yes on the weekends. Haven't had a moment to workout, otherwise I'd be tired as hell.

I'm trying to develop a slight change to my programming (hopefully done with it tonight) and will implement tomorrow. Still KB focused, but using principles as outlined by Gant Grimes program and some CF style WODs that are focused more than the CFNJ ones.

George Mounce
12-12-2009, 09:21 PM
So yes, I've felt horrible.

I don't understand what is up but it almost feels like the middle of my back just isn't in alignment.

Been hurting like hell, and I have had no desire to do anything physical because of it.

I can't go to a chiropractic without getting a military doctor's consent, so I'm kind of out of luck. Hopefully it will pop back in soon.

George Mounce
12-13-2009, 10:46 AM
Oh man, felt a POP today. I think its finally back in place after almost 2 weeks of pain and suffering and living with it.

Looking to get on the wagon again tomorrow.

George Mounce
12-26-2009, 06:43 AM
Yes, its my third week off.

I'm glad actually. I have gone out enjoyed hunting, spent time with my family and eaten very Paleo.

I think I was suffering the long term effects of fatigue and stress. This break has helped a lot.

Getting back on the wagon Monday with a plan I've been devising over the past week.