Brian PCF's Blog

Two WODs



Did yesterday’s NCR Military Hopper Challenge to benefit the Wounded Warrior Fund.  Note the patented overbite during the WOD – it’s what I do.

Run 200m
2 Rounds
10 Push Press, 75 lbs
10 Kettlebell Swings, 53 lbs
10 Ring Dips
10 Squats
10 Pullups
10 Burpees
10 Thrusters
10 Pushups

Run 200m

Time: 10:09

“Freddy’s Revenge”
5 Rounds for time:
5 Push Jerks, 155/125 lbs
10 Burpees
Post time to comments.

Time: 9:39 (from the rack)

Compare to 090110: 7:34 (from the floor)


Diet this week was pretty atrocious. Feel like trying to do a caloric deficit with really watching the fat intake tightly while I was sick (and before) got me into a bad groove. I was depressed and lethargic for a while because of the lack of fat.

So kind of went crazy for a few days on fat and am feeling much better. Couple of lessons learned over the last few weeks:

1) Listen to your body.

I really need to be more aware of my energy levels and mood as this affects performance.

2) Base everything on performance.

While I wasn’t losing weight anymore, my performance was still solid when I was doing some starchier carbs post-WOD and when I was erring on the side of too much fat. Once I decided to really stay tight on fat and to try to do nearly all fibrous veggies, I started to hit a wall performance-wise and also just wasn’t able to stick to any type of diet plan, so was cheating way way too much.

So going to try to get back into some starches after WOD (cooked up some sweet potato tonight and have some acorn squash that I’m going to cook for Tuesday). Also going to not worry too much about a little extra fat for flavor on meats and such.


March 22, 2009 - Posted by | Uncategorized


  1. Great work at the hopper, Brian!

    The fascinating thing about tweaking nutrition is that you come to understand how your body works best. It’s all about finding the balance that works best for you. And with an n=1, there’s no harm in trying new things and adjusting.

    Comment by Keanne | March 23, 2009

  2. What were the top times of the Military Hopper? Looks like a fun little WOD…

    Comment by Rich V. | March 23, 2009

  3. Mike Rauseo 7:30ish
    Tony Lichiello 8:19ish
    Seamus Monaghan 8:40ish

    Erika Schick 12:40ish

    That’s what I remember at least…

    Comment by Brian PCF | March 24, 2009

  4. […] to 090322 (5 rounds from rack): 9:39 Compare to 090110 (5 rounds from the floor): […]

    Pingback by Long Break « Brian PCF | June 22, 2009

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