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Old 10-19-2008, 08:23 PM   #111
George Mounce
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So after talking to a friend, to go for the 2009 Columbus AFB challenges, it would be best to approach it with an endurance state of mind, rather than a strength state of mind.

So...while having enjoyed 4 weeks of Oly only type lifting, I'm going back to CF+CFE. What the last 4 weeks have done for me though is remarkable. My squat form has improved substantially, and I understand the Oly lifts now. That in and of itself was a huge hurdle surpassed. I can be much more confident in them and that is exactly what I wanted.

Too bad I have to lose some weight now, I was enjoying eating so much.

I've also picked up some ZMA, a 60-day supply. Going to see what effects if any this has on my training and daily life.
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Old 10-20-2008, 12:40 PM   #112
George Mounce
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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power cleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

9 rounds, 5 thrusters

Oh ya, metcon went down, lungs burning after this. Next month probably going to be complete hell as I work back into the CF metcons. What killed me go figure were the SDLHPs, thrusters were smooth, power cleans were a joke. Right hip flexor was tight for first 4 rounds then loosened up.

10 min rest

C2: 10:20 x 16

1227m

Holy crap, that kicked my ass more. Averaged 1:31/500m.
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Old 10-20-2008, 02:29 PM   #113
sarena kopciel
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WOW
Glad the hip loosened up!
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Old 10-21-2008, 07:54 AM   #114
George Mounce
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14-hour fast

5 rounds for time of:
12 Burpees
12 Pull-ups

9:47

Decided to scale, as yesterday killed my back, my hip was darn near immobile this morning and took a longer warm-up to loosen, and if I had done 10 rounds, I wouldn't have time to type this in and I'd be late for work. Scaling is probably going to be the best option for the next couple of weeks as I move back into the CF WODs.
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Old 10-22-2008, 07:07 PM   #115
George Mounce
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12.75 hour fast

Run 5k

22:42

Row 3 x (250m + 500m + 750)
Rest length of interval after each interval

4500m rowing, 16:53, 1:52/500m overall

I didn't realize till after the rowing how far it was. Big mistake... . Almost fell asleep at work!
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Old 10-24-2008, 10:18 PM   #116
George Mounce
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No chance to workout today, work went way over.

Will do the CFE rowing and CF (rowing sub) tomorrow, rest 3 or so hours then hit up that day's WOD.
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Old 10-25-2008, 11:01 AM   #117
George Mounce
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4 rounds of:
Row 500m
Rest 2 min

1 - 1:46.3
2 - 1:44.0
3 - 1:45.5
4 - 1:43.6

Average: 1:44.85/500m
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Old 10-28-2008, 04:04 AM   #118
George Mounce
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Been taking this week off to let my hip heal, plus I seem to have gotten a bit of a sniffle.

The rest is going to be nice.
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Old 10-28-2008, 11:45 PM   #119
Derek Weaver
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When is your competition George?

I take it the hip's been a little slow to heal. I had a hip issue around the early part of June that would just show back up all the way up into July. Bugged the crap out of me.
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Old 10-29-2008, 06:28 AM   #120
George Mounce
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Quote:
Originally Posted by Derek Weaver View Post
When is your competition George?

I take it the hip's been a little slow to heal. I had a hip issue around the early part of June that would just show back up all the way up into July. Bugged the crap out of me.
It is multiple competitions throughout next year. They are called the "adventure series" and are basically triathlon-like competitions, lots of trail running and biking, along with swimming and team events.

I did two when I was at Beale and my team always won, but I'd like to be able to win a couple individual events as well.

This rest is nice, gotten some 17 hour fasts in and I can feel the excess weight coming off.
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