Archive for December, 2008

Monday 081222

Uncategorized | Posted by brianpcf
Dec 22 2008

Today wasn’t good, I seem to have peaked two weeks ago, and I’m dipping pretty bad since then. Would have hoped to at least have stayed flat rather than dipping.

To see the graphs, you can click here.

Note up front, some guy came in and asked me if we had a fax machine and when I told him no, he asked where he could find one. So I had to stop after round 2 of the squats to give directions. I know that starting over after you start tabata, even with a little rest, will kill your score, so I just started again. Was about a minute rest.

Pullups
16
14
9
8
7
7
Total 61.00
Average 10.17
High 16.00
Low 7.00
Diff 9.00
SD 3.87

Pushups
23
16
10
9
7
6
Total 71.00
Average 11.83
High 23.00
Low 6.00
Diff 17.00
SD 6.49

Squats*
20
19
17*
17
12
16
Total 101.00
Average 16.83
High 20.00
Low 12.00
Diff 8.00
SD 2.79
*Minute rest between 2nd and 3rd rounds.

To see the graphs, you can click here.

Friday 081219

Uncategorized | Posted by brianpcf
Dec 20 2008

Bench Press
5×135
5×185
5×205
5×215
5×225

12 Rounds Tabata
First 6 rounds, Row (cal)
Second 6 rounds, Box Jump

Row: 51 Cal total
Box Jump: 7-8-8-8-8-9 = 48
Total: 99

Fat: It’s what for breakfast

Uncategorized | Posted by brianpcf
Dec 19 2008

photo Admit it, that looks tasty.

Here’s a quick breakfast that I slapped together in no time. It’s probably a little too large on blocks generally (being above 5 on protein), but a) it’s tasty, and b) it’s got a good ratio of protein/fat/carbs.

Zone Block Totals: This is what would be measured by looking strictly at the meal by Zone standards and not delving into the macronutrient breakdown.

3 Eggs (3 block protein)
8 Slices of Bacon (3 blocks protein/3 blocks fat)
1 Cup, Acorn Squash (2 blocks carbs)
1/2 Cup, Acorn Squash Seeds (4 blocks fat)

Totals P/C/F: 6/2/8

Macronutrient Composition Totals. Playing around with the data a little, we can take the grams of protein/carbs/fat from Fitday and look at what the blocks would be based on that:

Total Calories: 866
Protein Grams/Calories/Blocks: 50.6/202/7*
Carbs Grams/Caloreis/Blocks: 49.3/185/5*
Fat Grams/Calories/Blocks: 53.5/477/18*

*This block calculation is based on the macronutrients from all the items. When you are looking at the Zone only, you’re not (in most cases) going to have more than one type (fat/carb/protein) of block per item. So while both eggs and acorn squash seeds have carbohydrate content, you wouldn’t count that towards your carbohydrate blocks during the day.

Totals: 7/5/18

Thursday 081218

Uncategorized | Posted by brianpcf
Dec 19 2008

“Fran”
21-15-9
Thrusters, 95 lbs
Pullups

Time: 4:47

Compare to 080824: 4:58.

Notes: Don’t feel too bad about this, but I thought with the introduction of the butterfly I’d shave at least 20 seconds off. Just had to break too often in the latter sets because my lungs were on fire.

I’ve been doing speed work (200s, 400s) along with the Tabata work, so I would have thought my METCON performance would have increased. Going to try to hit every other week Tabata sprints (always fun in the winter) and see if I see an uptick.

Also, need to keep working the form on the butterfly, they seemed to be going pretty well, but it can improve.

Tuesday 081216

Uncategorized | Posted by brianpcf
Dec 16 2008

Decided to do some heavy overhead stuff today. Need to hit this in some form regardless of the elbow issues.

Push Jerk
1-1-1-1-1-1

185 – 205 – 215 PR – 225(f) – 225(f) – 215(f) – 205

Compare to 080617.

So slight improvement from this summer. Guess overall with the elbow injuries, I should be pretty happy with a 10 lbs jump. Still, I would have liked to have hit the 225. I was close both times. Might have been more mental (“Heavy metal overhead = bad” says the R-complex) than physical. Need to hit these more often.

Bonus was that I did this at Bolling and dropped it from overhead every time. Got some good looks from the staff and other non-Crossfit folks.

Monday 081215

Uncategorized | Posted by brianpcf
Dec 16 2008

More Tabata this week, pretty crappy results. I’m going to credit this to a double plus bad weekend of nutrition, a tough week of WODs, and especially Saturday’s WOD. Also, I messed up the timer, so I did 18 pullups the first round, but went over the time limit. So rested 3 minutes, then just started over. I think that hurt me big time.

Tabata Pullups
16
13
7
6
5
4
Total 51.00
Average 8.50
High 16.00
Low 4.00
Diff 12.00
SD 4.85

Pushups
20
18
13
10
8
7
Total 76.00
Average 12.67
High 20.00
Low 7.00
Diff 13.00
SD 5.35

Squats
21
20
18
15
13
12
Total 99.00
Average 16.50
High 21.00
Low 12.00
Diff 9.00
SD 3.73

Saturday 081213

Uncategorized | Posted by brianpcf
Dec 15 2008

PCF WOD
3 Rounds
Run 400m
100 squats (holding 20 lbs Medball)

Time: 19:00

Ouch…

Friday 081212

Uncategorized | Posted by brianpcf
Dec 12 2008

10 Rounds
Run
30 seconds on/1 min off
Try to keep distance consistent each round.

Notes: Hit about 150m each round. This sucked, but needed to do speed work.

Thursday 081211

Uncategorized | Posted by brianpcf
Dec 12 2008

5 Rounds for time:
10 Single Arm Dumbbell Snatch (each arm), 40 lbs
7 Handstand Pushups (HSPU)*
15 Situps

Time: 12:05
*supped 3xpushups starting 3 reps into the 2nd or 3rd round.

Notes: Left elbow is toast, icing furiously. Probably will have to do zero arm movements for a while.

Tuesday 081209

Uncategorized | Posted by brianpcf
Dec 10 2008

I want to be fairly specific about what I did today, as I sucked.

Crossfit Total

Warmup
3 rounds max reps double unders (between 15-20)
3 rounds of 10 Buttefly Pullups/10 squats

Squat
5×135
3×185
1×225
1×315
1×335(f)
1×335 PR

Press
3×45
1×95
1×135
1×155
1×160 PR
1×165(f)
1×165(f)

Deadlift
3×135
1×225
1×315
1×385
1×420(f)
1×410(f)
1×405(f)
1×400

Total: 895

Compare to 081104: 903

So decent progress with PRing the press and the squat, but died on the deadlift, just couldn’t get it up today. Might be the fact that I haven’t had a day off since Thursday, but I haven’t been doing the “Feats of Strengh” month stuff I’ve been doing more bodyweight and running stuff. So I guess it’s good that the press and squat have gone up, but an 18 lb drop on the DL is pretty dissapointing.