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Old 02-09-2009, 05:34 PM   #11
George Mounce
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Re: Anger Expressed through Training

Felt like absolute crap after flying today and had some fires to put out at work. Just wasn't going to happen today. Will hit gym tomorrow hard.
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Old 02-10-2009, 05:27 PM   #12
George Mounce
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Re: Anger Expressed through Training

Deadlift 1-1-1-1-1-1-1-1

135-185-225-275-315-405-425

Wow, 425 went up EASY. Could have probably done over 450. Drank coffee sweetened with honey the whole workout.

Drank flax shakes for breakfast, mid-morning, and lunch.
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Old 02-11-2009, 05:06 PM   #13
George Mounce
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Re: Anger Expressed through Training

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Time: 18:04

Slowest part was the squat cleans, back feeling it from deadlifts.
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Old 02-13-2009, 07:16 AM   #14
George Mounce
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Re: Anger Expressed through Training

Fran

4:54

Wow, haven't done Fran in year or so. I was actually surprised with this time as I worked primarily on form, not intensity.
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Old 02-14-2009, 11:39 AM   #15
George Mounce
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Re: Anger Expressed through Training

Starting to integrate static holds (from Coach Sommer's book) and core work into my training. Plan is to do statics first and third workouts for each 3/1, and core after every one.

Tested my max time on progressions today to see where I am at with progressions and where to start before the CF WOD.

L-sit low: 50s
Front lever flat: 21s
Back level tuck: 6s (wow, I suck at these)
Handstand: 6s (heh, shoulders were fried after testing others)
Straddle-L bent: need to make some parallettes

So, I'll follow the progression programming via the book for these.

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

8:51 - yup shoulders still fried

20 x v-sit up tucked

AIS to finish
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Old 02-14-2009, 07:08 PM   #16
George Mounce
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Re: Anger Expressed through Training

After consulting the great Steven Low, I may change up to a different schedule as far as statics go.

I'm going to do L-sit/handstands every day, and handstands on rest days as well.

I'll rotate through back/front lever and planche 3 times an 8 day cycle.
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Old 02-15-2009, 11:22 AM   #17
George Mounce
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Re: Anger Expressed through Training

Statics:
L-Sit low 2x30sec
Handstand 12x5 sec
Back lever tucked 10x3 sec

Hmmm, was going to do 20 sets of back lever but I would be completely pooped. May need to think this more.

Metcon:
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Time: 20:58

Ugh, I'm feeling the last few days.

Core:
Hanging leg lift (half) 2 x 10
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Old 02-16-2009, 09:02 AM   #18
George Mounce
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Re: Anger Expressed through Training

Rest Day

30 min stretching.
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Old 02-17-2009, 03:52 PM   #19
George Mounce
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Re: Anger Expressed through Training

Handstand 12 x 5s
L-sit (PB) - 12 x 5s needs max test
Front Lever Flat Tuck- 10 x 6s

L Pull-ups (BW) - 3x5
Front Lever Tuck Row 3x3
Pistols 3x3 (each leg)

V-ups x 30

Was going to do a metcon, ran out of time and had to rush to a meeting.

Yes I am aware of a sudden change in training. I'm testing something.
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Old 02-17-2009, 08:02 PM   #20
George Mounce
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Re: Anger Expressed through Training

I have rediscovered my love of oolong tea. I have also rediscovered its amazing effects on fat loss (wfs).
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