Archive for November, 2008

Wednesday 081125

Uncategorized | Posted by brianpcf
Nov 26 2008

Just decided to do a “Goat Day” – things I suck at:

5 Rounds For Time:
10 Kettlebell Snatch (each arm), 35 lbs
15 Double Unders
5 Handstand Pushups
5 Single Leg Squats (each leg)
Time: 18:19

Notes: Pretty happy about this, I’ve never done a Kettlebell Snatch in a WOD, just learned from watching the last Crossfit Journal article with Ryan Thompson teaching Tanya Wagner. The Double Unders continue to regress – I had to do the last two sets with a single/double rotation. The first two Handstand Pushups were to the floor, all others with one abmat. Spreading the legs wide helped a lot. The Single Leg Squats were all done with some support (a pvc/pullup bar).

Tuesday 081125

Uncategorized | Posted by brianpcf
Nov 26 2008

Caught the last half of the PCF WOD:

Max Rds in 10 min:
5 Thrusters, 95 lbs
7 Hang Power Cleans, 95 lbs
10 Push Jerk, 95 lbs

Total: 5 Rounds + 3 Thrusters

Notes: Not super happy about this, but my elbow feels fine, so that’s a really good sign considering the overhead stuff.

Monday 081124

Uncategorized | Posted by brianpcf
Nov 26 2008

Back in the groove after several days off because of birthday stuff (turned the big 3-0 last week). Time to check back in on the GG Tabata Experiment:

Pullups
12
12
9
9
8
8
Total 58.00
Average 9.67
High 12.00
Low 8.00
Diff 4.00
SD 1.86

Pushups
17
16
11
9
7
8
Total 68.00
Average 11.33
High 17.00
Low 7.00
Diff 10.00
SD 4.23

Squats
20
20
18
17
16
14
Total 105.00
Average 17.50
High 20.00
Low 14.00
Diff 6.00
SD 2.35

So an overall up trend, but not a large separation. We’ll see how Cindy goes next week.

Wednesday 081119

Uncategorized | Posted by brianpcf
Nov 19 2008

I’m really enjoying the new 3/1/2/1 split I got going – feeling good all week long and not bothering my elbow as much.

Today took one off Crossfit.com from Friday 081114

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters (sub 500m Row)

Time: 19:09 as Rx’d

I did this with a run back in 080426 at CFNYC, but can’t for the life of me find my time.

For a diet update, I’m now only doing some green leafy stuff outside of my post-WOD meal.  For post-WOD, I’m doing some starchy root veggie: butternut squash, beets, sweet potato, etc.  I’m also limiting fat intake to mainly post-WOD as well.  A little bit of oil/dressing on the leafy stuff, but not much.

Tuesday 081118

Uncategorized | Posted by brianpcf
Nov 18 2008

Continuing with the “My Favorite Blogs” category – RobbWolf.com.

[youtube=http://www.youtube.com/watch?v=7Z_Z0mxMIGE&hl=en&fs=1]

Robb’s dedication to empiricism, and apparent love of pop culture references keeps me coming back to his blog – highly recommend you check it out.

For a WOD today, had to get it in at the old Navy Gym that I hate so much. Once we opened PCF, I swore I would never work out there again – the constant reminders of “No Chalk”, “No Dropping Weights”, etc, went on for almost two years. Freedom came at last – but no time to make it to PCF today so…

21-15-9
Dumbbell Clean and Jerks, 45 lbs
Walking Lunges
Double Unders
Time: 12:55

Notes: C&J rocked me pretty bad. This is the same weight that I did back on Thursday 081016, but for whatever reason, they just felt HEAVY today. Splits were: 5:03, 5:10, 2:42.

Monday 081117 – Another Tabata

Uncategorized | Posted by brianpcf
Nov 18 2008

First off, my new favorite Crossfit Blog: Crossfit Santa Cruz.  The pic is one of their athletes, Annie, and overall I really enjoy the programming and the quick comments below the pic on the daily posting.  Just a terrific site overall.

So Week 3 of the Gant Grimes Tabata Experiment. Numbers dipped slightly from last week. While I can’t pin a cause with such a limited window to observe data, I think my weight going up is a factor. I’m at 218 as of today vice 215 last week. The nutrition was a little off the last few days because of some social events. Anyway, here’s the numbers:

Pullups
12
12
9
7
7
8
Total 55.00
Average 9.17
High 12.00
Low 7.00
Diff 5.00
SD 2.32

Pushups
16
12
10
8
8
6
Total 60.00
Average 10.00
High 16.00
Low 6.00
Diff 10.00
SD 3.58

Squats
16
20
18
16
16
14
Total 100.00
Average 16.67
High 20.00
Low 14.00
Diff 6.00
SD 2.07

Easier to digest version here.

Saturday 081115

Uncategorized | Posted by brianpcf
Nov 15 2008


[Banner by Guch]

PCF WOD:
BW Deadlift, 21 reps
Burpees, 21 reps
Run 400m
BW Deadlift 15 reps
Burpees, 15 reps
Run 400m
BW Deadlift, 9 reps
Burpees, 9 reps
Run 400m

[my BW=215, but I dropped it down to 185 after the beating I took this week]

Time: 24:20

Friday 081114

Uncategorized | Posted by brianpcf
Nov 15 2008


[Banner by Scott Q.]

Prescribed was:

Hang Snatch
1-1-1-1-1
Rest
mini-“Josh”
21-15-9
OHS, 95 lbs
Pullups

Tried two Hang Snatch at 95 lbs after warming up with some butterfly pullups, and felt like my arm was going to fall off.

So I skipped the work sets on the Hang Snatch, then modified mini-“Josh”:

21-15-9
135 lbs Front Squat
Pullups
Time: 6:40

Wednesday 081112

Uncategorized | Posted by brianpcf
Nov 15 2008

Squat
5-5-5
265-275-285 (PR)

Rest

Mini-“Michael”
3 Rounds
400m Run
25 Hip Ext
25 Situps (Abmat)
Time: 11:20

Tuesday 081111 – PCF WOD/Veteran’s Day

Uncategorized | Posted by brianpcf
Nov 12 2008

5 Rounds
15 Deadlift, 225 lbs
15 Box Jump

Time: 10:27

Notes: This rocked me alot harder than I thought it would. Had to break up the deadlifts a lot the 4th and 5th round. Overall pretty happy as Aaron was only a minute ahead of me.

Coach Glassman on the Deadlift.