Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 01-19-2009, 10:39 AM   #1
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default George's Log

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.

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 is offline   Reply With Quote
Old 01-20-2009, 03:23 PM   #2
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default Td2

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
George Mounce is offline   Reply With Quote
Old 01-21-2009, 03:38 AM   #3
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

That looks a little more demanding on a daily basis. I will be watching with great interest.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 01-21-2009, 04:03 PM   #4
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default Td3

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
George Mounce is offline   Reply With Quote
Old 01-21-2009, 05:36 PM   #5
Chris H Laing
Senior Member
 
Join Date: Sep 2008
Location: Northern VA
Posts: 904
Default

Quote:
Originally Posted by Derek Simonds View Post
I will be watching with great interest.
Ditto. This is cool stuff.

How does it compare to crossfit or ca wod?
__________________
My Log
Chris H Laing is offline   Reply With Quote
Old 01-21-2009, 06:30 PM   #6
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default

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.
George Mounce is offline   Reply With Quote
Old 01-21-2009, 06:35 PM   #7
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

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.
Emily Mattes is offline   Reply With Quote
Old 01-21-2009, 06:47 PM   #8
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default

Quote:
Originally Posted by Emily Mattes View Post
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.
George Mounce is offline   Reply With Quote
Old 01-21-2009, 06:50 PM   #9
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default

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.
Emily Mattes is offline   Reply With Quote
Old 01-23-2009, 09:57 AM   #10
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default Td4

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.
George Mounce is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 12:17 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator