Brian PCF's Blog

Sunday 100228

Scheduled Rest Day.

February 28, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100227

Warmup 1

Front Squat
3×60 kg
5×90
4×100
5×90
5×90

Push Press
3×40 kg
3×60
3×80
2×80
3×70

Notes: Did everything in bare feet and everything felt stronger than when I’m in weightlifting shoes, even Front Squat.

February 27, 2010 Posted by | Uncategorized | Leave a comment

Friday 100226

Warmup 1 (kind of)

PCF WOD 100226
21-15-9
Thrusters (95/65lb)
Burpees
Then
30 Deadlifts at 225lb/155lb
No rest between the last set of burpees and 30 deadlifts.
Post times to comments.
Time: 10:59 rxd
Notes: Might just be because I’m hypocaloric right now, but continue to not have any gas. It’s not even like a normal “gassed” feeling – I’m not super out of breath, I’m not hitting muscle failure. I just can’t go any faster.

Hopefully when I lean out some more and then up the fat calories, it’ll even out.

February 26, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100225

Warmup 2

Squat
5×135
5×185
5×255 – not bad
5×255 – little ugly
5×255 – really ugly
Notes: Still not getting the hips in a good position, still keeping the chest too high, still pushing the hips forward at the top of the squat to finish it. Need to film this and send it to some experts. I don’t want to go down in weight, as I can “squat” much more than this (it’s just my own weird version of a squat), but don’t want to continue to have shitty form.

Deadlift
5×135
2×225
1×315
1×365
1×365
1×365
1×365
1×365

3 Rounds
Row 500m
DNF
Notes: Started the first one, quit after 300m.

Notes: I just felt no energy today at all. I’m restricting calories, so not hugely surprising. Focus wasn’t great today, lack of sleep the last few nights didn’t help. Might cycle calories up on Saturday to get a little bump.

February 25, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 100224

Scheduled Rest Day

February 25, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100223

PCF WOD 100223
5 Rounds
Row 1 Minute (Calories)
Rest 15 Seconds
Thruster 1 Minute (45/35)
Rest 15 Seconds
Pull-ups/Push-ups (30 Seconds)
Rest 1 Minute
Post total reps calories to comments.
Total: 256
Breakdown: 88-51-45-37-35
Notes: This went horribly. This was way lower than almost everybody. Brand new guys were doing better than this. I was totally dead, but it wasn’t gassing or muscle fatigue, it was digestive issues. I was dry heaving/burping the whole time after first round. I had dairy today, some heavy cream, for the first time in a couple weeks. I’m congested, and with this performance, I think it’s pretty solid that I can’t drink that stuff. Back to no dairy.

February 23, 2010 Posted by | Uncategorized | 2 Comments

Simplified Template

Down to crunch time, so need to simplify and see what I can and can’t do WRT my elbows and build my METCON ability. So going forward:

Monday – Squat 3×5 and Tabata Sprints or PCF METCON
Tuesday – Traditional CF WOD
Wendesday – Rest Day
Thursday – Squat 3×5, Deadlift 1×5 and short Interval Run
Friday – Traditional CF WOD
Saturday – Traditional CF WOD

February 22, 2010 Posted by | Uncategorized | Leave a comment

Monday 100222

PCF WOD 100222 (mod)
Back Squat
5-5-5
255-255-255

3 Rounds
100 Double-unders
15 Hang Squat Snatches (75/45)
Time: 9:55
Notes: First 100 DU were unbroken, 2nd and 3rd set weren’t broken much. Most rest was taken during the HSS. Overall, this was pretty high, but that’s mainly due to ability in DU.

February 22, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100221

Rest Day.

Vacation.

February 21, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100220

Rest Day.

February 20, 2010 Posted by | Uncategorized | Leave a comment

Friday 100219

Rest Day.

Vacation.

February 19, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100218

Rest Day

On Vacation with Jenn to the Bahamas.

February 18, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100228

Scheduled Rest Day

February 18, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 100217

Did Warmup 1

PCF WOD 100217
5 Rounds
30 Double Unders
20 KB Swings (1.5/1)
10 Jumping Lunges (5 each leg)
Time: 8:53 Rxd

February 17, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100216

Did Warmup 2

PCF WOD 100216
AMRAP 15 Minutes
5 HSPU 5 DB Press, 45 lbs
10 Hang Squat Cleans (95/65)
15 Box Jumps (24/20)
Post rounds to comments
Rds: 6 + 9 reps

February 17, 2010 Posted by | Uncategorized | Leave a comment