Brian PCF’s Blog

20090216 WOD/Meals

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“Cindy”
Max Rds in 20 min
5 pullups
10 pushups
15 squats
Rounds: 19

Compare to 081201: 17 (+5 pullups +10 pushups)
Compare to 081103: 16

Cindy is a weird one for me. My PR is still 21 from June 07.

Two things I’ve done lately that’s helped me improve:

1) Obviously Zone, that’s been crucial
2) Filming my thruster and realizing both it and my squat were jacked up. Watching K-Star’s Midline Stabilization vids on the Crossfit Journal were a big part of this too. I realized that I was sliding my hips forward on my thruster, hence losing posterior chain tension. I also realized I was hinging my back during my air squat, causing the same effect.

So today my squats were much much faster. When I did this in Nov and Dec, I was really disappointed in just how slow my squats were, i just couldn’t crank them out. Now with adjusting my hip and torso position on the squat, my frequency is way up.

Goes to show that after 2.5 years of Crossfitting you can still improve your air squat.

picture-31

Food situation was a little crazy today, but overall I’m happy with this.  I had a bad carb hangover on Saturday that jacked me up, so while I was way over on fat blocks today, at least I adjusted nicely when I realized I had over-carbbed at brunch, and settled in for the rest of the day with some good chow.

Plus seems like Zone/Paleo is continuing to gain steam at PCF.  Had several folks talk to me today after the WOD classes and three folks from Foundations Class 1 stick around and discuss as well.  I hope they jump into it ASAP!

February 17, 2009 - Posted by brianpcf | Uncategorized | | 2 Comments

2 Comments »

  1. What are the common Zone mistakes you were talking about?

    Comment by arbrownllm | February 18, 2009

  2. Just folks not getting the basics, I’ve had several of these questions:

    Q: So in a 4 block meal I’d eat like 3 oz chicken (3 blocks Protein) and 1.25 Cups Broccoli (1 block carb) and that’d be 4 blocks right?
    A: No, if you’re eating a straight Zone 4 block meal it would look like this:
    4 oz chicken (4 blocks protein)
    2.5 cup broccoli (2 blocks carb)
    1 apple (2 blocks carb)
    12 Almonds (4 blocks fat)

    Q: If I’m subbing fat blocks for carb blocks because I’m overly sensitive to carbs, I just take 1 for 1 right?
    A: No, if you are subbing fat blocks for carb, you’re going to sub 3 fat blocks for every 1 carb block you take out.

    Or there is even more basic stuff, like when I ask:

    Me: So you’re doing the Zone?
    Athlete: Yes.
    Me: So you’re weighing and measuring?
    Athlete: No.
    Me: Then you’re not doing the Zone.

    arbrownlim – are you doing the Zone, do you have some questions that aren’t covered in the Nutrition Basics link?

    Comment by Brian PCF | February 18, 2009


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