Archive for August, 2008

20080829 PCF WOD

Uncategorized | Posted by brianpcf
Aug 30 2008

Front Squat
5-5-5

185-185-185

Notes: I think this was a combination of me being shitty at FS and me doing DL the day before.

Great video from Iron Maven:

[youtube=http://www.youtube.com/watch?v=UqOtZHSt_oU&hl=en&fs=1]

20080827 PCF WOD

Uncategorized | Posted by brianpcf
Aug 30 2008

Deadlift
5-5-5

345-335-325

Notes: Form sucked on this the whole time. I think I jumped up too fast, did 95 then 135 as a warmup then jumped to 345. Back was bent on all three sets.

20080826 PCF WOD

Uncategorized | Posted by brianpcf
Aug 30 2008

“Eva” (mod)

Rx’d
5 Rounds
Run 800m
30 KB Swings, 2 pood
30 Pullups

Actual
4 Rounds
Run 400m
20 KB Swings, 1.5 pood
20 Pullups

Time: 16:30

Notes: This time might be off, I’m ballparking from memory.

20080825 PCF WOD

Uncategorized | Posted by brianpcf
Aug 30 2008

3 Rounds:

10 Wallball, 20 lbs
10 GHD Situps
10 Ring Dips

Time: 9:05

Notes: Obviously this post is a little late, so I’m ballparking that this is what I did but the reps/rounds might be wrong.

20080824 PCF WOD

Uncategorized | Posted by brianpcf
Aug 26 2008

Long weekend off since I went up to NYC this weekend to hang with the gf. Note her sexiness even whilst posing next to a trashcan.

For the WOD:

“Fran”

Time: 4:58

Notes: New PR. Happy with this, think I had some more in the tank. Lungs were burning and the pullups sucked, but the thrusters felt pretty good. Think I’ll continue to see some improvement here.

20080821 PCF WOD

Uncategorized | Posted by brianpcf
Aug 22 2008

21-15-9
Front Squat, 115/75 lbs
Dumbbell Shoulder Press, 45/25 lbs
For Time.

Time: 8:00

Notes: Should have gone heavier on the squats and lighter on the shoulder press. Two exercises that you don’t see that often on METCONs though, so thought it was a nice mixup.

20080819 WOD

Uncategorized | Posted by brianpcf
Aug 20 2008

Jumped in with Dan for his 3×5’s:

Squat
5 x 240
5 x 240
5 x 240

Push Jerk
4 x 175
5 x 165

Notes: The PJ just killed us, so didn’t even bother with the last set. A little disappointed about squat considering I did 5 x 275 in July.

20080818 WOD

Uncategorized | Posted by brianpcf
Aug 18 2008

The DU/GHD WOD the other day has put a serious hurting on my abs, they are still stiff and sore. So I just did a short WOD that put a minimum amount of strain on my midline.

15-12-9
Thrusters, 95 lbs
Kettlebell Swing, 2 pood
Time: 5:03

20080817 Capital Barbell Workout

Uncategorized | Posted by brianpcf
Aug 18 2008

Had Fred, Mike, and Pat come down to the PCF Box for an oly workout, great to get those guys in here. I just worked on my snatch, got up to 155. Fairly happy with that, but need to keep working it at least once a week. I can tell that I’m gaining some explosive strength, but not making gains fast in the Snatch itself.

20080814 CF WOD

Uncategorized | Posted by brianpcf
Aug 15 2008

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

23:23 as rx’d.