Brian PCF's Blog

Friday 100730

PCF WOD 100730
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
Post time to comments.
Compare to 091215.
Time: 13:44 rxd
Notes: Pretty happy with this, behind Jon and Chris K. by about 45 seconds, but that was all on the last round when I died. Tried to kick it up during the 4th round and had a little get up and go in me, but then died on the last run. I’ll take it though. All OHS done unbroken except last round, 9/6.

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

Thursday 100729

Wendler Week 15 Day 3*
Press
117.5×5
135×3
150×6 (Not sure if this is right, didn’t write it down at the time)
*Didn’t do Cleans this week.

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

Wednesday 100728

PCF Fast Runners Club test day
Run 5K
Time: 23:32
Splits:
4:12
4:27
4:41
5:13
4:56
Notes: Ran when the heat index was around 100 at noon. Stupid. Going to retest next week.

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

Monday 100726

Wendler Week 13. Day 1
Squat
5×245
3×280
5×312.5
Notes: this puts my theoretical 1RM at 365, which is right where it should be.

PCF WOD 100726
“Randy”
75 Power Snatch, 75 lbs
4:57 PR

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

Friday 100723

Wendler Week 14 Day 3
Press
3×110
3×125
7×142.5
Notes: This gives me a theoretical 1RM of 175, which would be. sweet if true.

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

Thursday 100722

Wendler (kind of) Week 14 Day 2
Power Clean
9x1x172.5
Notes: Worked on some Assisted Muscle-Ups pre-WOD. Still pretty beat up from “Mary”.

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

Wednesday 100721

Scheduled Rest Day.

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

Tuesday 100720

PCF WOD 100720
“Mary”
AMRAP in 20 Minutes
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Post rounds to comments.
Sub push-ups for HSPU and assisted pistols for pistols.
Total: 6 + 10
Notes: HSPU a mix of strict and kipping. Pistols done on box. Foot was up slightly, but not all the way. All pullups done unbroken with the American Gymnast grips, except for the last round.

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

Monday 100719

Wendler Week 14 Day 1
Squat
3×230
3×262.5
3×295
Notes: Pretty unhappy with that final set, but hamstring is bothering me right up at the adductor. Probably sitting in a plane/car/table all weekend.

Make-Up Wendler Week 13 Day 3
Press
5×102.5
5×120
6×135
Notes: Pretty weak on this too.

Was going to do the PCF Fast Runners Club 20 Minute run from last week, but the Squat and Press took an hour plus. Bonus was I did 6 Pistols in the warmup, 3 on either side. Did those holding the foot for balance. Felt much better than my normal really shitty pistols.

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

Sunday 100718

Scheduled Rest Day. Traveling.

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

Saturday 100717

Unscheduled Rest Day. Traveling.

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

Friday 100716

Unscheduled Rest Day. Traveling.

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

Thursday 100715

Wendler Week 13 Day 2
Power Clean
12x1x165
Notes: Didn’t do Jerks because of time and elbows.

PCF WOD 100715
Tabata Situps
Tabata Squat
Total: 238
Notes: I think I got 90 Situps and 148 Squat, which is 18.5 squats per round. Pretty happy with that.

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

Wednesday 100714

Scheduled Rest Day.

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

Tuesday 100713

PCF Fast Runners Club
1000m 4:19
800m 3:21
600m 2:32
400m 1:35
200m 0:46

Notes: Not horrible. 1000m was the toughest. Done with Jon at W&L.

July 13, 2010 Posted by | Uncategorized | Leave a comment