Archive for July, 2008

20080730 WOD

Uncategorized | Posted by brianpcf
Jul 30 2008


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (did 50 lbs db swings, heaviest I have)
12 Pull-ups
Post time to comments.
Compare to 080327.

Notes: Did this outside today, must have been close to 90 and pretty humid. If we compare to last time:

31 May 08
Run slightly less than 400m
1.5 pood KB Swing
12 Pullups (on AF bars)


30 July 08
Run 400m exactly (with a hill)
50 lbs dumbbell swing
12 Pullups (normal bar)

Then I think it’s fairly even, I’ll just call it no improvement. But the heat was most definitely a factor.

20080729 WOD

Uncategorized | Posted by brianpcf
Jul 29 2008

Did the Crossfit Total today as I’m a little behind.


155 (f)


Total: 860

20080728 WOD

Uncategorized | Posted by brianpcf
Jul 28 2008

Instead of doing Micheal, we did a “similar” (according to Tom S.):

3 Rounds
800m Run
25 Pullups
25 Pushups
25 KTE
25 Box Jumps
Time: 34:54

Notes: I hate my workout partners some days, this is one of those days. It was my bright idea to do the WOD outside, but he came up with this, not me.

While it didn’t get to the “Silver Bullet” point, it was HOT today.

Splits: 9:42; 11:51; 13:19

Modern Forager Reading List

Uncategorized | Posted by brianpcf
Jul 28 2008

I try to read Modern Forager as often as I can – some great info on the Paleo Diet. I always try to post other folks reading lists as well, here’s his:

Table of contents for Book Reviews – 2007
What I’m Reading: Starting Strength
What I’m Reading: Death By Prescription
What I’m Reading: The Body Ecology Diet
What I’m Reading: The End of Food
Movie Review: Fast Food Nation
What I’m Reading: The Omnivore’s Dilemma
What I’m Reading: The Old Way
What I’m Reading: Survival of the Sickest

20080725 Porch WOD

Uncategorized | Posted by brianpcf
Jul 25 2008

3 Rounds
200m Run
20 Box Jumps
20 Thrusters, 20 lbs dumbbells
Time: 9:48

Must sign lease!

20080722 WOD

Uncategorized | Posted by brianpcf
Jul 22 2008

Needed to work on the low-bar back squat as I hadn’t hit that in a while and didn’t have time to go to Bolling for the Push Jerks with bumpers.

Back Squat 5×5

3×275 (only 3 here)

Weight Pullups
11 x 25 lbs
5 x 35 lbs
5 x 45 lbs

Notes: Squats felt good, this is only the second time I’ve done low-bar, so fairly happy overall. I hate Tom for making me do the weighted pullups.

20080721 WOD

Uncategorized | Posted by brianpcf
Jul 21 2008

Did the WOD from yesterday, Filthy Fifty.

33:02 as Rx’d.

I think yesterday put a hurting on me, since I did this in 25:44 as Rx’d on 5/28 in Va Beach.

Going to do some powerlifting tomorrow, hopefully work on the low bar back squat, but have to see what Tom wants to do.

20080720 CFDC WOD

Uncategorized | Posted by brianpcf
Jul 21 2008

5×5 Deadlift – don’t remember what we worked up to but know that the last two sets were:

5 x 275
5 x 325

Followed by:
2 Rounds
25 Burpees
25 Dips
25 V ups
25 Pullups
Frog Hop length of BBall court
25 4 Counts
Bear crawl length of BBall court
25 Jump Lunges (each leg)
Sprint Court
25 KB Swing
25 Slamball
Sprint Court

Time: 39:27

Notes: This hurt.

Sarah Chayes on NPR

Uncategorized | Posted by brianpcf
Jul 20 2008

Talking about the current situation in Southern Afghanistan, near Kandahar.

Sarah Chayes NPR Interview.

Unbreakable Fitness

Uncategorized | Posted by brianpcf
Jul 17 2008

My friend Aaron, over at Unbreakable Fitness, is changing up his WOD schedule to try to incorporate more strength work. He’s got an excellent breakdown of his plan here. You’ll see on the link that he has to Gant Grimes post on

I agree that Aaron and Grant have a lot in common with their current training style and their strengths. Two other people that should take a look at this are Dan H., Potomac Crossfit Trainer/Co-owner, and John H., who trains with PCF.

I’ve found a decent amount of guys that come from an endurance sport background (which all the above do) start tearing up the METCON’s pretty quick – but neglect the work on power lifting and olympic lifting. Gant’s post is a terrific example of why you should always look for your weaknesses and attack them. By doing so, you’ll become better in all aspects of your fitness.

See below for a Crossfit Eastbay post that deals with a similar principle.