Archive for July, 2009

Thursday 090730 WOD

Uncategorized | Posted by Brian PCF
Jul 30 2009

PCF WOD 090730
For time:
Thrusters, 135/95 lbs
Kettlebell Swing, 2/1.5 pood
Post time to comments.
Time: 8:00

Notes: Happy with this. KB Swing all unbroken, the Thrusters were pretty killer, lots of stand up and shoulder press.

Monday 090727 WOD

Uncategorized | Posted by Brian PCF
Jul 27 2009

Back Squat, 135 lbs
Ring Dips
Time: 10:44

Notes: Needed something with little to no strain on the shins (jumping/running) as I really need to heal these up, they’ve been bugging me for some time. My elbow/grip is a little tweaked, but I figured that ring dips would be ok, and the elbow feels fine.

Saturday 090725 WOD

Uncategorized | Posted by Brian PCF
Jul 26 2009

PCF WOD 090725
5 rounds for time:
Run 800m
30 Kettle Bell Swing, 2/1.5 pood
30 Pullups
Post time to comments.

Time: 3 Round in 30:38, then quit. So DNF.

Friday 090724 WOD

Uncategorized | Posted by Brian PCF
Jul 25 2009

PCF WOD 090724
3 Rounds for time:
10 Hang Power Cleans, 135/95 lbs
30 Burpees
50 Double Unders
Post time to comments.
Time: 14:50

Wednesday 090722 WOD

Uncategorized | Posted by Brian PCF
Jul 25 2009

PCF WOD 090722
AMRAP in 15 minutes of:
5 Deadlift, BW
10 Dumbbell Push Press, 35/25 lbs
15 4-Count Flutter Kicks
Total: 14 1/3

Tuesday 090721 WOD

Uncategorized | Posted by Brian PCF
Jul 21 2009

PCF WOD 090721
5 Rounds of:
1 min Box Jumps, 24/20 in
1 min Kettlebell Swings, 1.5/1.0 pood
1 min Double Unders
Rest 90 sec between each round
Post total reps for each round to comments.

Total: 457 (or maybe 475? I don’t remember)

Notes: Tried to go hard on the KB Swing and Box Jumps. I’m good at Double Unders, I don’t need to work on those while fresh, I need to know how to do those while gassed, and gassed I definitely was. Hitting the classes more often is not getting after my weaknesses as much, but definitely getting my intensity higher so I think it’s a good trade.

PS. I bought two pounds of bacon today, so that should hopefully give me the “Sally Bounce” over the next two weeks or so.

Monday 090720 WOD

Uncategorized | Posted by Brian PCF
Jul 20 2009

PCF WOD 090720
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments

Total: 361

Compare to 090325: 357*
*I missed a round of pullups on this WOD on 090325.

Notes: So felt pretty good about this, would have liked to have kept track of the breakdown but too hard in a class setting, you just have to keep counting. Overall I’m pretty happy with this, stayed fairly consistent with where I was last time and thought that Situps and Squats probably improved a little b/c I think I came out of the pullups at like 63 vice 73 (even with a skipped round) last time.

Diet is doing ok, I was going pretty strict paleo all week last week, but then me and Jenn had a weekend of events and had some beer and desserts. Back on it though, eating pretty well.


090716 WOD

Uncategorized | Posted by Brian PCF
Jul 16 2009

Totally dead today, no gas in the tank and a splitting headache starting around 5 pm. Think it’s the strict paleo/lower carb intake. I’m probably at no more than 100g carbs today by a long shot (probably no more than 50 g). So a little lower than I’d like to be, but trying to do just veggies except post WOD.

AMRAP 10 Min
10 Power Cleans, 135 lbs
10 Ring Pullups
Total: 4

Notes: So wanted to work on muscle-ups, since my wrist is all messed up from the stiches, no false grip means no transition work so figured I’d just do ring pullups to get more comfortable with those. Was extremely gassed though, was out of breath after the first 10 power cleans.

Wednesday 090715 WOD

Uncategorized | Posted by Brian PCF
Jul 15 2009

First WOD after the Games – still recovering from jet lag.

PCF WOD 090715
AMRAP 15 Min
10 OHS, .5 BW (used 110 lbs)
10 Box Jump, 30 in
5 Ring Dips
Total: 6

Notes: This was pretty low among the folks that did it Rx’d. Box jumps were really really slow.

Monday 090607 WOD

Uncategorized | Posted by Brian PCF
Jul 06 2009

PCF WOD 090607
3 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Time: 19:24