Archive for April, 2009

Another New Blogger

Uncategorized | Posted by Brian PCF
Apr 29 2009

Gino D. is on board!!

New Blogger

Uncategorized | Posted by Brian PCF
Apr 28 2009

Justin H. has joined the ranks of PCF bloggers, welcome Justin:

Regional Qualifiers

Uncategorized | Posted by Brian PCF
Apr 26 2009

Realized I never got around to posting my regional qualifier times, so wanted to get it up here for future reference. WODs 1, 2, and 3 were done on 20090425, WOD 4 on 20090426.

3 Rounds for time:
10 Deadlift, 275
50 Double Unders
Time: 4:13

For time:
Run 400 meters
21 overhead squats (95/65)
21 box jumps (24 inches/20 inches) – heels on box
Run 400 meters
15 overhead squats
15 box jumps
Run 400 meters
9 overhead squats
9 box jumps
Time: 12:01

Row 2000m
Time: 7:17

Day 2
Squat Snatch, 95 lbs
Chest to Bar (CTB) Pullups
Time: 11:09

Final Placement: 36 of 101

Mid-Atantic Qualifier Men’s Final Results
Mid-Atlantic Qualifier Men’s Results after Day 1

20090421 WOD/Meals

Uncategorized | Posted by Brian PCF
Apr 21 2009

Back still bothering me, but needed to do a WOD to get moving and loosen it up. Wanted something fast, but not too heavy, so just did a modified “Helen”


“Jumping Helen”
3 Rounds
50 Double Unders
21 Kettlebell Swings, 53 lbs
12 Chest To Bar (CTB) Pullups
Time: 9:55

Notes: Didn’t fly through this by any means and the biggest disturbing issue is that I couldn’t get one butterfly kip chest to bar pullup. I tried it in the first round, but had 2 misses and just went with traditional kip after that. Luckily, there’s no pullups on Day 1 of the Qualifier, so I won’t have to jump off that bridge when I come to it.

Double Unders went ok, but I really need to remember to not tense up my upper body. Need to keep things a little looser so my forearms don’t tire out.


Trying to do a little more starchy veggies to start the “carb loading” – gotcha! That’s a stupid term – “carb loading”. I’m just trying to ensure that there is a maximum amount of glycogen in my muscles. What this means is I’ll do starchy carbs after my WODs the next few days (as per usual) and then maybe a small amount of a moderately high gylcemic index carb (cooked up a bunch of spaghetti squash tonight – 4 oz per carb block) along with fibrous veggies. I’m also not going to starve myself, so a little extra fat now and then will also be a theme.


20090417-20090420 Meals

Uncategorized | Posted by Brian PCF
Apr 21 2009

Not the prettiest:


A little extra fat here, not too worried about it a week out:


Saturday WOD – Jacked Up Back

Uncategorized | Posted by Brian PCF
Apr 20 2009

My back is still hurting from this WOD, which does not bode well for the Regional Qualifiers this weekend.

20090418 WOD
5 Rounds:
5 275# deadlift
15 24″ box jumps
25 double unders
Time: 7:15

Notes: It’s now three days later and I’m having trouble sitting up out of bed.

Eat Something Different

Uncategorized | Posted by Brian PCF
Apr 20 2009

So keeping track of many of your blogs, I’m seeing some recurring issues. We discussed upping the fat intake recently, but another thing you can do to not only keep yourself on track, but also brighten your day is eat something different.

A lot of folks find 10-12 basic foodstuffs and just stick with it. This endless combination of the same thing doesn’t work well with our hunter gatherer past. We are biologically designed to ingest a variety of meats, seeds, fruits and veggies based on the season.

There’s a couple of quick and easy ways to improve the variety in your meals:

1) Join a Community Supported Agriculture (CSA) Group. Find a local farm on and just sign up for one of their weekly boxes. You’ll get a fresh dose of seasonal fruits and veggies every week. This forces you to eat seasonally and also encourages you to learn new recipes. I know Siddharth and Drea do this, anybody else out there have some recommendations?

2) Shop at a farmers market. There are several farmer’s markets in the DC/NoVa area. I’m a big fan of the DuPont farmers market, but that’s mainly because I can usually find time on Sundays when it’s held, and because it’s got a lot of variety. Here’s a listing of DC Farmers Markets, the Clarendon Farmers Market, and the Courthouse Farmers Market.

3) Just buy something different. Go to your grocery store and just don’t grab the usual suspects.

4) Get some ideas. Plenty of great blogs out there to help you out:

CFSCC Eat This Blog
My Paleo Kitchen
Eat. Move. Thrive.
Performance Menu
CF Coronado Nutrition Blog
Recipes for Performance

Elizabeth – It’s been a long time

Uncategorized | Posted by Brian PCF
Apr 16 2009

So according to my log, I haven’t done this WOD since Nov 2007. Felt alright, but my diet sucked yesterday, and when I say sucked, I mean record setting (even for me) suck.


1900 20090416
090416 CFVB WOD
Cleans, 135 lbs (did Squat Cleans)
Ring Dips
Time: 12:39

Compare to Elizabeth (as Rx’d) (Annie and Greg)…[wmv][mov]



Eat Your Fat!!!

Uncategorized | Posted by Brian PCF
Apr 16 2009

Some of our newer and some of our more experienced athletes aren’t eating enough fat. We’re going to look at the why, how you can see if you are one of them, and what you can do about it.

Case 1: The Newbie.

The plot is thus: A new athlete comes in, gets the Zone/Paleo lecture, decides to try it, but then says to him/herself “If I can lose a bunch of weight eating exactly how they’re telling me, if I do it without as much fat, I’ll lose even more weight.”

This is, most assuredly…WRONG!!

What’s going to happen is a couple things:

1) You’re body will still process sugar as it’s only fuel source, hence you will crave carbohydrates.
2) You’re body won’t be getting the calories it needs to fuel itself while doing Crossfit, and will hence slow your metabolism and try to store as much energy (in the form of body fat) that it can. So your performance and mood will dip, and you’ll gain weight.
3) You will crash and burn one way or the other. You’ll either just suck at the workouts or you’ll cave and cave big time to the tune of a Frosted Flakes sandwich with maple syrup on white bread.

So eat the prescribed amount of fat!!!

Case 2: The Veteran.

The Veteran has been Zoning for a while, usually several weeks to several months. He/she saw some tremendous weight loss up front as well as significant performance gains. At some point, they noticed their performance start to stagnate if not outright dip, but they were not satisfied with their desired level of leanness, so they kept plugging away at the prescribed level of fat.

What needs to happen ASAP (if not sooner) is UP THE FAT BIG TIME!!! I’m talking 3-5x your prescribed fat blocks. And that’s including those on an already bumped up fat intake. So 100-150 blocks of fat in a day is not a preposterous notion. Start eating whole avacados, drink olive oil, whatever you have to do to get your fat!!!

If you don’t do this and think to yourself “Well, I’m sure as hell stagnating, but I want to lean out some more” then beware (and I speak from experience here) you will miss that window and experience the newbie like crash I described above.

So up the fat ASAP (this message especially goes out to Chad P., Mike F., Justin C., Aaron K., Barrie C., Paul B., Rich S. and anybody else who you guys know that has this going on – take it to 3-5x fat right now).

Now if you’ll excuse me, I have a Frosted Flakes sandwich with my name on it.

If you’ve had experiences with either messing it up as described above, or living la vida loca on 3-5x fat, post your experience to comments.

Bitch Out

Uncategorized | Posted by Brian PCF
Apr 14 2009

“Murph” was the WOD at CFVB today…and I skipped it. Didn’t want to aggravate my elbow (or my knee, which was bothering me yesterday when I was doing butterfly pullups to warm up).


For Time:
Row 1000m
15 Pushups
15 Squats
15 Pushups
15 Squats
15 Pushups
15 Squats
15 Pushups
15 Squats
15 Pushups
15 Squats (so 5 rds of that)
Row 500m
Time: 11:34

Notes: Wanted to do a heavy couplet, but had to do this at the Navy gym, which is as bad as any other Navy gym.


Not as hungry as yesterday, but still pretty hungry later around 1945 and again at 2300.