George's Navy Seal WOD log

[Scott Clark]

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]

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]

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]

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.

[George Mounce]

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]

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]

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

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]

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]

Originally Posted by George Mounce

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.

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]

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=nMbTH...eature=related