Brian PCF's Blog

Sunday 100530

PCF Fast Runners Club
Run 25 minutes at 85% of your 5k pace, five minutes at 95%.

Broke this down by 1000m laps.
Lap 1: 5:23
Lap 2: 5:07
Lap 3: 4:51
Lap 4: 4:50
Lap 5: 4:56
Lap 6: 4:37
Total: 29:47

May 30, 2010 Posted by | Uncategorized | Leave a comment

Wednesday 100523

Scheduled Rest Day

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

Tuesday 100525

PCF Fast Runners Club

4 Rounds, 5 minute run, 3 minutes rest. Use the 1000m loop and continue toward the 800m turnaround until your time is out. Don’t blow up, but don’t worry too much about getting the same distance each rep.

Rd 1 – 1210m
Rd 2 – 1190m
Rd 3 – 1200m
Rd 4 – 1190m

Notes: Felt good, tried to stay focused on “tight” upperbody position: head up, chest up, shoulders relaxed and back, arms close. Seems to have made a difference and I avoid the ugly “fat kid chasing an ice cream truck” look.

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

Monday 100524

Wendler Week 6 Day 1
Squat
3×220
3×250
6×280
Notes: No assistance movements b/c of METCON.

PCF WOD 100524
21-15-9
Thrusters, 75 lbs
Burpees:
Time: 5:10

May 24, 2010 Posted by | Uncategorized | Leave a comment

Sunday 100523

Scheduled Rest Day.

May 24, 2010 Posted by | Uncategorized | Leave a comment

Saturday 100522

USMC PFT
Pullups: 20
Crunches: 100
Run: 22:07
Score: 274
Notes: HQMC PFT Course.

May 24, 2010 Posted by | Uncategorized | 1 Comment

Friday 100521

Wendler Week 5 Day 3
Press
5×95
5×115
9×125

Assisted Muscle Up
3 x Black/Red Band
3 x Black/Red Band
1 x Black Band

May 24, 2010 Posted by | Uncategorized | Leave a comment

Thursday 100422 – Thursday 100520

Have been more or less sticking with Wendler 5-3-1 for the last month. I’ve only had to skip one press day because of travel, but have been keeping on it otherwise. Full data here.

I wanted to start putting in my daily WOD here as well so I could have it for better reference.

Tuesday 100518
PCF WOD 100518
“Jerry”
Run 1 Mile
Row 2000m
Run 1 Mile
Time: 23:25
Splits: 7:00/8:04/8:21
Notes: First METCON since Sectionals, pretty happy with this. Did a good job of pacing everything, and while the last run was pretty slow, it wasn’t as bad as it could have been.

Wednesday 100519
Scheduled Rest Day

Thursday 100520
Power Clean
5×155
5×175
5×200 (this was the 5+ round)
Notes: Did touch and go on the 5+. Cleans are always tough to determine how far to go on the + round.

Handstand Pushups: 11
Notes: !!!!! This is kind of big. Granted, I was on the mat, and kind of bounced my head off it, but that’s still A LOT more than I’ve ever done strict.

Didn’t get to Back Levers, had to coach.

BRK BRK

I’ve got a PFT coming up on Saturday, which I’ll use for my baseline for the PCF Fast Runners Club.

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