Archive for January, 2009

20090129 WOD/Meals

Uncategorized | Posted by brianpcf
Jan 30 2009

CF WOD 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 070113.

Time: 14:24

Notes: Had to do lunges in place b/c there were P90X folks working out in the open area of the gym – doing Yoga…yes…Yoga… Did this with Tom and Andy at work, Tom got 13:40, Andy 15:35 w/ 35 lbs, so overall happy with this.


So went a little (okay, way) over on fat blocks today. I made the mistake of not checking before I ate the pumpkin seeds. I could have sworn that 1 oz was like 3 blocks tops, so 2 oz coming out to 16 was pretty surprising.

I’m definitely concerned about eating this much fat right now while I’m still trying to cut weight. If I was just going for ketosis, it wouldn’t be that big a deal, but while I would still potentially consider this “low carb”, I don’t think I’m anywhere near ketosis, so eating some carbs with this much fat should theoretically lead to weight gain in the worst case, but best case staying at my current weight.

This is the great thing about tracking your diet: you have data on inputs and outputs. So I’m just going to keep track of my weight, intake, and WOD performance, and just tweak accordingly.

20090128 WOD/Meals

Uncategorized | Posted by brianpcf
Jan 29 2009

Let me preface with: this WOD sucked!

PCF WOD 090127
5 Rounds of:
1 minute Row
1 minute DB thrusters, 35/25lbs
3 minutes rest
Post total number of calories and repetitions for each round to comments.


Total: 194

Notes: Did this one with Jon M. who got some ridiculous score, every round in the mid to low 40s. All the rows were between 21-25, so thrusters were the big determining factor.


As far as the food situation today, I’m pretty happy with this. I went over my fat blocks by 9, but I was fiending for food after that WOD, and still a little hungry at my last meal. I still need to lose body fat, so I’m not going to go anywhere near 2x to 5x fat (yet…), but if I’m hungry and I don’t think it’s because of too much protein or too much carb, I’m going to throw a little extra fat in. I’ll just keep being honest on my food log and my body weight and see how it goes.

20090127 Rest Day/Meals

Uncategorized | Posted by brianpcf
Jan 28 2009

You should be taking fish oil. I take 9-12 of the soft gels per day.

Enjoyed the rest day, plenty of snow in DC so me and Jenn skipped work – and sat at home and worked all day.


A little low on carbs today, but feeling fine.  Probably not a big deal b/c of it being a rest day.

20090126 WOD/Meals

Uncategorized | Posted by brianpcf
Jan 27 2009

PCF WOD 090126
Max Rounds in 20 min:
10 Sumo Deadlift Highpull, 95/75 lbs
15 Knees to Elbows
20 Double Unders
Post Rounds to Comments.

Total: 9 1/3 Rounds

Notes: KTE was what slowed me down. I even did kipping. Sumo’s got a lot easier once I started keeping my butt a little higher. DU’s got easier as it went along, I just focus better on my form and timing when I get tired.


Was just really hungry at the end of the day, so needed some more food and figured added fat blocks where the way to go. That’s two days in a row where I needed more chow, but I haven’t leaned out to anywhere near single digits yet. Going to try to get back to 17 blocks strict tomorrow and it’s a rest day so hopefully it will be a little easier.

20090125 WOD/Meals

Uncategorized | Posted by brianpcf
Jan 26 2009

PCF WOD 090125
For Time
40 Pushups
5 Push Jerk, 115/85 lbs
30 Pushups
10 Push Jerk, 115/85 lbs
20 Pushups
15 Push Jerk, 115/85 lbs
10 Pushups
20 Push Jerk, 115/85 lbs
Post time to comments.

Time: 11:05


Went over my blocks today, but had a LONG day of re-building pullup bars, coaching, and doing the WOD. Plus a bunch of cooking for the week.

20090124 WOD/Meals

Uncategorized | Posted by brianpcf
Jan 25 2009

PCF WOD 090124
10 Burpees
30 Double Unders
Complete a round every 3 minutes until you cannot complete a full round in the 3 minute time limit. If finish before 3 minutes has expired, rest until the completion of the 3 minutes. Reduce the time by 30 seconds every 5 rounds. If you cannot complete five rounds with each round under three minutes, complete 5 rounds at your own pace.
Post rounds to comments.

Total: 17 + 10 Burpees + 26 Double Unders

Notes: Pretty tough WOD, Ian got 19, Dan got 14. Think Aaron probably would have gotten around 19-20 too.


20090123 Meals

Uncategorized | Posted by brianpcf
Jan 24 2009

Rest Day today – and beer and ice cream night…



20090122 WOD/Meals

Uncategorized | Posted by brianpcf
Jan 23 2009

So went into today’s workout really wanting to do a MGW (meaning a Monostructural, Gymnastic, and Weightlifting component within the same WOD), however, I also wanted to do the WOD today at Potomac Crossfit. The problem was that the PCF WOD was a lot of pullups – weighted, dead hang, and kipping – and I did weighted pullups yesterday. So the idea was I’d start, see how it went, and scale the rounds if I needed to then do an MGW after the pullup WOD. So proscribed was:

PCF WOD Thursday 090122
10 rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Inkeeping with how it’s been scored on the PCF comments section today, I did:

5 Rounds (first 4 with 45 lbs, 5th round with 30 lbs)
Time: 11:21
Breaks: (not including between rounds) 10

Notes: The dead hangs killed me. I could get through the weighted for the first 3 rounds, but as soon as I dropped the weight and tried to do a dead hang, I’d get 1-2 max then have to drop and shake it out. Needless to say, this was disconcerting. I was so toasted by the time I got to kipping that I couldn’t really do butterfly at all. I tried for the first two rounds, then just had to go to traditional kip.

I did try the tape wraps from Keith at CF Virtuosity. Definitely helped as far as protecting my hands, but had to regrip the bar more often, just didn’t feel like I had a good grip most of the time. Might just take some getting used to.

So after this, I did a modified WOD from OPT

for total time;
Row 400 m
21 thrusters – 95#
9 GHD Situps
rest 3 min
Row 400 m
18 thrusters – 95#
12 GHD Situps
rest 3 min
Row 400 m
15 thrusters – 95#
15 GHD Situps
rest 3 min
Row 400 m
12 thrusters – 95#
18 GHD Situps
rest 3 min
Row 400 m
9 thrusters – 95#
21 GHD Situps

Time: 4:58+4:36+4:21+4:15+4:06 = 22:16*

*This is approximate because I forgot to write down the times when I left the gym.

Notes: Thrusters felt good, row didn’t, GHD didn’t feel great. I was having trouble breathing on the GHD situps. I really didn’t feel like I could turn and burn on this purely because of the pullup WOD prior. As proscribed was with CTB pullups vice GHD Situps.


20090121 Meals/WOD

Uncategorized | Posted by brianpcf
Jan 21 2009


Warmup: worked on handstand pushups (HSPU) by doing a couple rx’d then elevating my hands and hooking one foot onto something about chest level.

Weighted pullups

Weighted dips
55-65(f on 4)

7 rounds
30 second sprint/2 minute rest

Notes: Would have done more dips, but was at work doing the WOD and the treadmills are pretty packed in the afternoon with the power walkers – which no, that’s not frustrating at all…


Tuesday 090120

Uncategorized | Posted by brianpcf
Jan 21 2009

Locked down up here in DC, so….time to do some cooking…


4 Whole Eggs cooked w/ butter – 4P/18F

1 oz Lean Ham – 1P

Asparagus and Tomato – 0.5C

2.25 oz Sweet Potato – 1.5C

Total: 5P/2C/18F








In the mix for tonight was braised, grass-fed Top Round.

photo31Pretty simple recipe:

4-5 lbs Top Round

1 Tsp Crushed Rosemary

1 Tsp Crushed Thyme

S&P to taste

2 Tbsp Olive Oil

8-10 Boiling Onions

5 Carrots

5 Parsnips

5 Celery stalks

3 Cups Water

1 Bay Leaf


Rub both sides with Olive Oil, S&P, Rosemary and Thyme.  Add to an extremely hot skillet (preferably cast iron) for 3 min each side.  Chop carrots, parsnips, celery and onion, add to crock pot.  Add Top Round, bay leaf, and water to pot.  Cook for 7 hours on low.

So out of this pot, I’ll get 16-20 4 block protein/1 block carb meals.  I usually weigh and measure right out of the pot into individual containers so I can just grab them out of the fridge and roll.


High Bar Back Squats
Push Press