Brian PCF's Blog

DC/WV/VA Sectionals

Competed in the DC/WV/VA Sectionals on March 27-28. Here’s the results:

Day 1

Weighted “Cindy” (20 lbs)
AMRAP 20 Minutes
5 Pullups (chin breaks VERTICAL plane of the bar)
10 Pushups
15 Squats
Score: 13 + 26
Rank: 77/156

AMRAP 185 lbs Clean and Jerk in 3 Minutes
Score: 12
Rank: 43/153
Notes: The standard was no lock out of the arms on this, and had two taken away from me. I looked at the video and couldn’t see any lockout on the two that got taken away, but that’s the way it works sometimes.

Day 2

AMRAP Overhead Squat (OHS) in 12 Minutes:
20 Overhead Squat, 115
Run 200m
Score: 80
Result: 48/142

As many reps as possible in 7 minutes of:
12 Box Jumps (24/20 inches)
8 Sumo Deadlift High-pulls, 95 lbs
Score: 7 + 13
Result: 51/143

Notes: I’m taking three weeks off 🙂

Overall: 48/156


March 29, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100323

PCF WOD 100323
3 Rounds for time:
Row 500m
21 Kettlebell Swings (2/1.5 pood)
Run 400m
Post time to comments.
Time: 16:17 rxd

March 23, 2010 Posted by | Uncategorized | Leave a comment

Monday 100322

PCF WOD 100322
Back Squat
Notes: Tried to get wide today, wore chucks. Felt better form wise, but still heavy.

DB Squat Cleans, 55 lbs
Time: 4:00
Notes: 2nd or 3rd fastest time depending on how Rx’d Chris K. did it. Happy with this, cruised through the first set of cleans and pullups unbroken. Kept moving on the rest of the cleans with only quick hand switches, did 8/7 on the 2nd pullups set, and 8/1 on the last set. If I had done the last one unbroken, would have had the fastest time no question.

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

Sunday 100321

Scheduled Rest Day.

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

Saturday 100320

Unscheduled Rest Day.

Quantico Crossfit Seminar.

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

Friday 100319

PCF WOD 100319
Oregon/Idaho Sectional WOD #3
For Time:
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
Post time to comments.
Time: 16:13
Compare to Sectionals Results.

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

Thursday 100318

Notes: Felt pretty shitty. Just doesn’t feel like good form.

PCF WOD 100318
For Time:
30 Power Clean, 155
Time: 2:41
Notes: Did the first 9-10 unbroken, which wasn’t a good idea. Probably should have paced better.

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

Wednesday 100317

Scheduled Rest Day.

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

Tuesday 100316

PCF WOD 100316
Power “Helen”
4 Rounds
400m Run
Rest 2 Minutes
21 KB Swings (1.5/1)
12 C2B Pull-ups
Rest 2 Minutes
Post times for each round and total time to comments.
The rest means these should be all out efforts. Make every attempt to get the KB Swings and pull-ups unbroken.
Time: 24:30 rxd

1:15 400m (1:15)
3:15 Rest
4:15 KB/Pullups (1:00)
6:15 Rest
7:46 400m (1:31)
9:44 Rest
10:56 KB/Pullups (1:12)
12:56 Rest
14:34 400m (1:38)
16:34 Rest
17:45 KB/Pullups (1:11)
19:45 Rest
21:23 400m (1:38)
23:23 Rest
24:30 KB/Pullups (1:07)

Notes: Pretty happy with this. Butterfly and good KB Swings paid off as I was close to the leaderboard and only 4 seconds behind Aaron.

Did a little pre-WOD starchy carb in the form of 6 oz of Spaghetti Squash. Going to mess around with that for the next week and a half and see how METCONs feel.

March 16, 2010 Posted by | Uncategorized | Leave a comment

Catalyst Athletics Forum Post

Posted this over at Catalyst:


I’m looking for some general or specific guidance in order to become a better Crossfitter, and am a big believer in building strength to produce strength endurance.

Background Part I:

After tabulating my data, I’ve noticed negligable strength gains since March of 2007, six months after starting Crossfit.

My weight and body comp have changed slightly since then, but I’ve been between 215-205 lbs at 15-20% BF since October 2006, and today.

As food for thought, here is a graph of my 1RM, 3RM, and 5RM for the low bar back squat:

Here is a graph of my 1RM Squat, Front Squat, Deadlift and Press:

Here’s my increase in % of Squat, Front Squat, and Deadlift over a period of time:

Background Part II:

Without graphing this data prior to today, I still knew that I needed to improve strength.

In October I decided to try six weeks of Catalyst Athletics WODs. I came in with a PR of 176 in the Squat Snatch, and 215 in the Clean and Jerk.

I only made it through two weeks of training. I started at the end of a 12-week cycle and discussed what happened with Greg at an event. He said it was a bad time to jump in because it was the heaviest load with the heaviest volume.

I was overtrained and had to take a week off. However, my Clean and Jerk did improve to 230. My squat snatch did not improve.

Background Part III:

In mid-November 2009, I moved to a MEBB model and was doing two purely heavy days per week along with shorter/heavier WODs on non-heavy days, with two rest days per week.

I stuck with this plan as well as I could, but I often had to change my plan because of a nagging elbow injury (which was subsequently diagnosed by an ART practitioner as an issue with my entire shoulder/neck girdle and is still nowhere near fixed).

So while I tried to incorporate as much overhead work as I could, my issues with my elbows continued to hamper me.

Switching to lower body movements (squat, front squat, deadlift) and sticking with a minimum of two exclusively heavy days per week has not made any significant improvements in my lifts. I’m not even able to match PRs set 1-1.5 years ago.

Background Part IV:

My diet is very clean. I eat a low-carb Paleo diet. I weighted and measured my food for nearly all of 2009 and was around 19P/7C/45F (in Zone blocks) for most the year.

I have been doing some unweighed and weighed Paleo since January 2010 and have averaged 175g Protein/50g Net Carb/150g Fat.

I would rate myself in the 90th percentile as far as flexibility, I am one of the most flexible male crossfitters I’ve seen – so I don’t think that’s an issue.

Background V:

Here are my current bodyweight and benchmark WOD numbers (for ref):

m/6’1/213/31/approx 17% BF
Fran: 4:00
Christine: 11:59
Helen: 9:34
Isabel: 3:16
Grace: 3:46
Elizabeth: 12:39
Jackie: 8:40
Tabata Something Else: 361
Max HSPU: 6
Max Pullups: 45 (butterfly)


I don’t really have any, that’s why I wrote/graphed all this. I figured this was the place to go to get some good info.

It doesn’t seem to add up in my head how stagnant I am on heavy lifts.


1) What do I need to do to be a better Crossfitter?
2) Has anyone seen this type of shoulder girdle issue significantly impact all lifts?
3) What am I not thinking of that could be a factor?
4) In short, what the f*@% is going on?

This was really long, but maybe a good coaching exercise for somebody. Plus shiny pictures and graphs!

Thanks in advance.

March 16, 2010 Posted by | Uncategorized | Leave a comment

Monday 100315

PCF WOD 100315
Front Squat

For time:
4 Rounds
50 Double Unders
5 Burpees
Everyone must do 5 burpees after each set of double unders. Additionally, every time you break your double unders within the set, you must do 5 extra burpees on the spot.
Post time to comments.
Time: 4:14
Notes: Messed up once at 32 reps in the first round. Took my time on the burpees to ensure straight DU.

March 15, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100314

Scheduled Rest Day.

March 14, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100313

PCF WOD 100313
Run 1 Mile
Compare to ??: 6:11
Notes: I know I ran this the last time we did a mile time trial at PCF, but don’t have a record. I remember we did 3RM Front Squats right before. I’ll find it…

Max Bench at BW
14 @ 210

Max Strict Pullups

AMRAP 1.5 pood KB Snatch, 2 minutes

March 14, 2010 Posted by | Uncategorized | Leave a comment

Friday 100312

PCF WOD 100312
5 Rounds
5 Clean and Jerk (155/105)
10 Pull-ups
15 Box Jumps
Post time to comments.
Cleans can be power or squat.
Time: 11:18 rxd
Notes: Probably lower 50% of guys that did it Rxd. Box jumps just killed me, and gassed very early. Took some serious breaks in the 2nd and 3rd rounds.

March 12, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100311

Did another AM/PM WOD to get some running in. Went to Washington and Lee with Jon again.

6 Rounds
10 Burpees
100m Shuttle Run (Run 100m, turn around and run back)
2 Minutes rest between rounds.
Splits: ?
Notes: Went hard, Jon beat me every time, even with a sizeable handicap. Think this is a decent WOD for me, questionable whether pacing better and doing just running would be better. Say running 10x200m with 4 minutes rest at 90% output because I need to work on speed and speed endurance. Just don’t know.

Squat Snatch
Just kind of messed around with this. Got 155 lbs, but couldn’t get 165, which is 20 lbs under my PR of 80kg.
Notes: Need to work on snatch balance, I just feel super loose in the bottom position.

March 12, 2010 Posted by | Uncategorized | Leave a comment