George's Navy Seal WOD log

[George Mounce]

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]

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]

That looks a little more demanding on a daily basis. I will be watching with great interest.

[George Mounce]

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]

Originally Posted by Derek Simonds

I will be watching with great interest.

Ditto. This is cool stuff.

How does it compare to crossfit or ca wod?

[George Mounce]

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]

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]

Originally Posted by Emily Mattes

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]

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.

[George Mounce]

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.