Brian PCF's Blog

Tuesday 100629

PCF WOD 100629
“Tabata Something Else”
Score: 294
Compare to 100126: 356
Compare to 090720: 361
Compare to 090325: 357

Notes: Hands tore outside the tape gloves around rd 4 of pullups. Feet unanchored in situps. Don’t have numbers for each exercise or set.

Overall just shitty. Maybe because it was day 3 with lots of legs on the last two days? Maybe because it was pretty humid? Maybe because diet was pretty shitty while I was in VA Beach for AT? Don’t know, but sucked.

Will do better next time.

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

Monday 100628

Back Squat 1RM
355 (PR)

PCF WOD 100628
For Time:
50 Thrusters (95/65)
Every time you break complete 5 burpees immediately.
Post time to comments.
Time: 5:52 rxd

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

Sunday 100627

PCF WOD 100627
3 Rounds
Row 500m
50 Box Jumps (24/20)
20 Renegade Rows (35/20)
1 Lap with a 45/25lb plate
Rest 3 Minutes
Time: 30:04
Notes: Didn’t do pushups during RR.

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

Saturday 100626

Unscheduled Rest Day.

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

Friday 100625

PCF WOD 100625
5 Rounds
50 Double Unders or 20 Burpees
30 KB Swings (1.5/1)
20 Ring Dips
Rest 1 Minute
Time: 28:24

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

Thursday 100624

Unscheduled Rest Day.

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

Wednesday 100623

Scheduled Rest Day.

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

Tuesday 100622

Wendler Week 10 Day 1
Squat
3×225
3×255
4×290
Notes: What I get for working out in a globo gym (Dam Neck Navy gym). Still just going through the motions though, need to get sleep and diet on track.

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

Monday 100621

PCF Fast Runners Club Week of 100613
3000m Time Trial
Time: 14:15
Split 7:14
Notes: Sucked. Done on the road at Dam Neck, measured using Google Pedometer.

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

Sunday 100620

Wendler Week 9, Day 2 and 3

Press
5×105
5×115
7×135
Notes: A little off, I was at Oceana NAS gym and couldn’t find the 2.5s.

Power Clean
5×160
4×185
Notes: Skipped the last rep of Set 2 and all of Set 3. I had “regular” weights and a shitty bar, so dropping wasn’t an option and 185 wasn’t coming up to easily.

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

Satuday 100619

Unscheduled Rest Day.

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

Friday 100618

Unscheduled Rest Day.

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

Thursday 100617

PCF Fast Runners Club
3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

200m: 0:51
400m: 1:40
600m: 2:48
200m: 0:49
400m: 1:58
600m: 3:43
200m: 0:58
400m: 2:07
600m: 3:08

Notes: I was praying that the track I was on at Dam Neck wasn’t actually 400m, but I Google Mapped it, and it’s close enough. Soooo…..I was just dead on this from the get go. I’m going to chalk it up to a) complete lack of flexibility today – haven’t recovered from the weekend WODs, b) heat and humidity.

I was a wreck though, there wasn’t a single time during this WOD that I felt decent, even during the warmup.

June 17, 2010 Posted by | Uncategorized | 1 Comment

Wednesday 100616

Unscheduled Rest Day.

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

Tuesday 100615

Wendler Week 9, Day 1
Squat
5×205
5×240
6×270
Notes: Didn’t feel great today on the last set. Didn’t warm up as well as I should of. Did this workout at Crossfit Takeover in Va Beach. I was also still pretty tight from the Saturday and Sunday WODs. Hopefully this is just one bad day, but I’m worried that the combination of too much METCON work and not an optimal diet is causing some back sliding. We’ll continue to progress and re-test after week 16 and just see how it goes.

B1. 3×10 Ring Dips
B2. 3×15 Reverse Hypers

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