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Old 02-04-2009, 07:41 PM   #1
George Mounce
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Anger Expressed through Training

For those who don't know, I took a hiatus from CF WODs and did CA WODs for roughly 12 weeks on and off. The gains I made technically for Oly lifts were worth it.

Back to CF WODs, main page style. This log is my journey back into the realm of CF. I recently did 2 weeks of scaling back in. Now its full on.

3 Feb 09

"Grace"

05:43

I'm working on an Excel 2007 spreadsheet that will track WODs statistically over time for home use, of course Beyond the Whiteboard or Logsitall does this as well, but I need Excel practice for my new job.
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Old 02-04-2009, 07:46 PM   #2
Dave Coughlin
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Re: Anger Expressed through Training

Welcome back to the CF boards, George. I've been lurking on your OM log, and have appreciated all of your info on those boards as well as these.

Without sounding like too much of a cornball, I'm glad you made it back here...
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Old 02-04-2009, 07:57 PM   #3
Andrew Thompson
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Re: Anger Expressed through Training

George - I always like reading your posts and recipes. I'll be interested in following your log.
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Old 02-05-2009, 06:22 AM   #4
Jason David
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Re: Anger Expressed through Training

George,
What was your Grace before you left? I'm going to keep tabs on your new log just so I can know what to expect if I did a SS or CA cycle. I think I'm leaning towards CA but we'll see.

I know I'll lose some metcon and benchmark time. Just looking to get an idea.

Thanks,
JD
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Old 02-05-2009, 02:28 PM   #5
George Mounce
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Re: Anger Expressed through Training

Quote:
Originally Posted by Jason David View Post
George,
What was your Grace before you left? I'm going to keep tabs on your new log just so I can know what to expect if I did a SS or CA cycle. I think I'm leaning towards CA but we'll see.

I know I'll lose some metcon and benchmark time. Just looking to get an idea.

Thanks,
JD
Grace before I left was 4:12.
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Old 02-05-2009, 03:24 PM   #6
George Mounce
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Re: Anger Expressed through Training

Five rounds for time of:
2 pood Kettlebell swings (used 1.5, I don't have a 2-pood KB), 25 reps
25 GHD Sit-ups (at home don't have a GHD, so used ab-mat)
25 Back Extensions (roman chair)
25 Knees to Elbows

21:20

KTEs are what hurt me most here.
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Old 02-06-2009, 02:34 PM   #7
George Mounce
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Re: Anger Expressed through Training

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

SP 135-155-165-175-180 (fail)

PP 175-175-175 (had to speed up workout to go get son)

PJ 155-155-155

Wanted to do more but picking up son from great grandma's was more important.
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Old 02-07-2009, 07:43 AM   #8
George Mounce
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Re: Anger Expressed through Training

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

4 rounds completed

Soreness from the last 2 days kept me slowed on this one. All reps solid, SDLHPs were amazingly not a sticking point. Still breaking up rounds, only 3rd week back into CrossFit, and still first rotation back at full on CF.
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Old 02-07-2009, 08:45 AM   #9
George Mounce
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Re: Anger Expressed through Training

Made this (wfs) shake this morning for my post workout meal. Man was it good!
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Old 02-07-2009, 10:09 AM   #10
George Mounce
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Re: Anger Expressed through Training

Today after eating this way for 14 days had a revelation. This works for me. I was reading about the V-diet (you can Google it if you so wish to read more) and didn't like some of it, but liked the thought of a shake with protein, flax, and minor bit of carbs.

So, I decided to make more paleoish versions of said shakes for breakfast and for a midmorning snack.

These shakes generally consist of:

2-3 types of berries, about 1 1/2 cups
Chocolate protein powder with water or homemade kefir
4 tbsp of milled flax seed
1/2 tsp of cinnamon

Lunch I decided would always consist of a mixed salad (based on currently available fresh veggies and apples) with some sort of lean protein source (lots of deer lately). Dinner would be another cooked protein source and a higher concentrated carb source such as sweet potatoes. Fats would be available at every meal and from paleo sources.

To my surprise, with CrossFit, I've lost 6 pounds in the last 3 weeks (all fat as far as I can tell) and haven't decreased my caloric intake, at least to my knowledge. I'm a habitual sunflower seed snacker, so I tend to eat a couple handfuls in the afternoon.

My alcohol consumption is very light, perhaps a nip of scotch on the weekends or the occasional beer after a hard day of flying. I'm not a believer in the "post workout" meal. I IF (approximately 15 hours) on rest days, and drink only black coffee or green tea during fast times.

I supplement with 3600mg of EPA+DHA fish oil capsules. I take ZMA one hour before bed.

My pre-workout shot is a cup of coffee with 1 tbsp of honey.

Just random thoughts on how I eat, maybe they will help someone.
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