Archive for August, 2009

Wednesday 090820 Rest Day

Uncategorized | Posted by Brian PCF
Aug 20 2009


Tuesday 090818 WOD

Uncategorized | Posted by Brian PCF
Aug 19 2009

Back Squat

Notes: Not easy.


Monday 090817 WOD

Uncategorized | Posted by Brian PCF
Aug 17 2009

PCF WOD 090817
Box Jump
5 Rounds
4 Power Cleans (155/100lbs)
8 Pull-ups (Chest to Bar)
Post height and time to comments.
Time: 3:54

Notes: Did really well compared to some of the other heavy hitters at PCF. I think the diet is helping, but these short, heavy, high skill WODs are also my strong suit. I did all the cleans unbroken, and the first three rounds of CTBPU were unbroken and butterfly, so was flying through those. Also, 8 pullups aren’t really enough to gas me, so didn’t really slow at all until the 4th round of pullups.

Overall felt really good, think I ended up 3rd overall after Pat (3:24) and Jon (3:44).

As an aside, I’m listening to Blink by Malcolm Gladwell right now (I do a lot of digital audio books from whenever I’m doing anything that doesn’t require me to be on the computer). Highly recommend it, very interesting the insight into human interaction. I thought it was going to be more about “How to win at business” but while Gladwell definitely has some assumptions on how a business succeeds (advertising, marketing, research – not necessarily the quality of the product), he explores those biases in some interesting ways and at least tries to explain when they apply and when they don’t.

I also really enjoy that he is super-organized in how he lays out information, tying vignettes together from throughout the book to make his points. No matter what your background you can relate to the stuff, as he uses specific examples in ancient roman sculpture, DoD Wargaming, Police TTP, and Coke v. Pepsi as examples.

I read his stuff in the New Yorker, and found out he also publishes his articles on his blog, so check those out at the very least.


Saturday 090815 WOD

Uncategorized | Posted by Brian PCF
Aug 17 2009

PCF WOD 090815
“Fight Gone Bad”
Rd 1: 121
Rd 2: 87
Rd 3: 86
Total: 293
Compare to 090518: 321
Compare to 080710: 295

Notes: So big dip here. Want to blame some of this on the transition time between stations, lots of distance to cover; the heat; and my shin splints were definitely holding me up on box jumps. Start of the 2nd round at wallball I did two reps with a 16 lbs ball, noticed it, didn’t count them, then had to find a 20, took some valuable time away there. That kind of dip is wild, especially so close (just 3 months) and my diet is better now then it was then.

Guess we’ll just have to see what happens in September for the Fight Gone Bad Fundraiser.

Friday 090814 WOD

Uncategorized | Posted by Brian PCF
Aug 17 2009

PCF WOD 090814
Weighted Pullups
Weighted Dips
Double Unders
2 Minutes Max Reps
Post loads and reps to comments.
Best 3RM Pullups: 80
Best 5RM Dips: 50
DU: 153
Total: 283 (3RMP+5RMD+DU)

Notes: Still having a little trouble with shin splints, but didn’t feel gassed during the double unders, just forearm fatigue.

Thursday 090813 WOD

Uncategorized | Posted by Brian PCF
Aug 14 2009

PCF WOD 090813
4 Rounds for time:
10 Deadlift, 135/95 lbs
10 Front Squat, 135/95 lbs
10 Hang Power Clean, 135/95 lbs
10 Push Jerk, 135/95 lbs
Post time to comments.
Time: 16:42

Notes: Feel pretty good about this, thought my strategy was pretty good. I didn’t kill myself the first two rounds and tried to be smart on how I broke it down. All Deadlift and HPC were unbroken and felt good. Front Squats were broken into two sets, as were 1st and 4th round of Push Jerk. Did rounds 2-4 on Push Jerk behind the neck and that allowed me to keep the bar up and do those rounds much more unbroken than if I’d done them from the front.

JimmyG is killing it lately, crushed this with 13:XX.


Diet was pretty good again today, a little bit of extra food at lunch, but was super hungry and didn’t go over later in the day. Already lost 2.5 lbs since Sunday and feeling pretty good.

Wednesday 090812 Rest Day

Uncategorized | Posted by Brian PCF
Aug 12 2009

So just some rest today, didn’t stretch at all, which was my goal today. Especially since I spent the afternoon at the DMV (VA driver’s license on the way, viva la Commonwealth!), it would have been nice to relax with some PNF.

Diet was good, dropped the carbs a little, eyeballing a little, but feeling pretty good (except for some soreness from Monday’s WOD).


Tuesday 090811 WOD

Uncategorized | Posted by Brian PCF
Aug 12 2009

PCF WOD 090811
For Time:
Run 400m
20 Overhead Press, 1/2BW
Run 400m
20 Push Press, 1/2BW
Run 400m
20 Push Jerk, 1/2BW
Post time and weights to comments.
Time: 12:42 @ 110 lbs

Notes: Still pretty sore from yesterday. Running didn’t feel that bad on the shin splints, didn’t really notice them at all and just a little tender post-WOD. This is definitely one of those WODs that encourages you to lose weight…

Another good diet day though, weighing and measuring going ok again. We’ll see if I have the same dramatic affects as back in Jan-Mar 2009.


Was watching “Double Indemnity” last night with Jenn and got a hankering for some Maker’s Mark – don’t think that’s the end of the world.

Monday 090810 WOD

Uncategorized | Posted by Brian PCF
Aug 10 2009

PCF WOD 090810
AMRAP 20 minutes of:
12 Thruster, 65/45 lbs
12 Kettle Bell Swing, 45/30 lbs
Rounds: 11 Rx’d

Notes: This is pretty good compared to everybody else that did this, pretty happy. Had some days off the past week due to work and my sister’s wedding. Also, started weighing and measuring again today. Was doing Paleo/Low-Carb but not really feeling good or getting any weight loss, so going back to what worked back in early 2009.


Friday 090807 WOD

Uncategorized | Posted by Brian PCF
Aug 10 2009

PCF WOD 090807
4 Rounds for time
9 Box Jump, 30/24 in
6 Squat Clean, 135/95 lbs
Post time to comments.
Time: 8:00 (ish)

Notes: Kind of jacked up my neck from doing kipping HSPU on the rubber w/o a mat – bad idea.