Archive for September, 2009

Wednesday 090930 Rest Day

Uncategorized | Posted by Brian PCF
Sep 30 2009

Got the video of my snatch work from Monday up. I think I messed up the math though, I think I jumped from 80kg to 90kg, not 85kg. Unfortunately, w/o colored plates, I can’t really tell looking at the video.

Snatch Work from Brian Wilson on Vimeo.


Monday 090927 WOD

Uncategorized | Posted by Brian PCF
Sep 28 2009

Been wanting to try out a 1RM Snatch attempt for a while now. Since I adjusted my setup per PM 50, my sub-maximal snatches have been flying up, but haven’t put it to the test with 1RM. Didn’t do as well as I hoped. I PR’d, but I thought I could get up 85kg. No such luck in the execution.

Got some video of it though and once I upload and slow down, hopefully I can see a technique flaw so I know it’s that and not lack of power.

Jumped right into the runs right after trying it though, and felt pretty good on those. Came out just where I expected to be compared with the evening crew. Calves are super-tight right now as this is two days in a row of running, but I’ll keep stretching them and using the lax ball.

Might also give Robb Wolf’s post-WOD conconut/whey protein shake a try. Jon and Ryan have been using it and like it, figure it can’t hurt to black box a little and see if I notice a difference. Need to search for some good/cheap whey first.

60 kg
70 kg
80 kg f
80 kg PR
85 kg f
85 kg f
85 kg f

6x400m run


Sunday 090927 WOD

Uncategorized | Posted by Brian PCF
Sep 27 2009

Unscheduled WOD day due to unscheduled Rest Day yesterday. I got into a car accident on Friday, not too banged up, but think I had a mild concussion and still have some residual back pain. Feeling ok today though and wanted to take a shot at the Mid-Atlantic Regional Qualifier WOD that I did back in April.

For Time:
Run 400m
21 Overhead Squat, 95 lbs
21 Box Jump, 24 in (heels on box)
Run 400m
15 Overhead Squat, 95 lbs
15 Box Jump, 24 in (heels on box)
Run 400m
9 Overhead Squat, 95 lbs
9 Box Jump, 24 in (heels on box)
Time: 10:35

Compare to 090426: 12:01

Notes: Tough to compare this directly to the MAQ WOD b/c during the MAQ, this was my second WOD of the day. Qualitatively it felt a little easier, all OHS were unbroken and the runs didn’t feel bad. It was just the box jumps that gassed me a little bit. That heels on box requirement makes that movement a lot tougher.


Thursday 090924 Rest Day

Uncategorized | Posted by Brian PCF
Sep 24 2009

Feeling pretty sore from the last three days. A couple of rough WODs with a good mix of time and movements. Diet continues to be pretty solid, what’s weird is that last week I was consistently hungry a lot of the time and went over my blocks. I was still eating Zone balanced meals, but still over. This week, I have to force myself to eat. Just something I want to make a note of as I go here.


Wednesday 090923 WOD

Uncategorized | Posted by Brian PCF
Sep 23 2009

Usually my rest day today, but since this is definitely the thing I fear most coming out of the Hopper, I decided to do it. A little disappointed in my time, but went out stupid fast (shooting for sub-20) and I was very close to quitting on the 3rd and 4th lap. There was little to no POSE going on after the first lap as my calves and legs were sore as hell from the last two days.

Whenever my calves get sore (which is often after a lot of running) I can’t really POSE so I end up trying to land flat footed, but still underneath my center of mass. Don’t know if this helps or hurts.

PCF WOD 090923
Run 5km
Post time to comments.
Time: 23:24
1km Splits: 4:09, 4:29, 4:51, 5:15, 4:38
Compare to 070725: 23:01

Diet was good again today, didn’t do full fat since I’ve got a Rest Day tomorrow and still trying to cut some weight. Going to try to be a little more strict this weekend than I was last weekend. Shouldn’t be that hard, but having some friends over on Friday night from DC, so will probably have a drink or two. But since Fight Gone Bad is Saturday, I’m going to be too tired to do anything but eat Zone the rest of the weekend.


Carl Jung Article in the NYTimes Magazine

Uncategorized | Posted by Brian PCF
Sep 23 2009

Just ran across this article in the NYTimes, thought it was entertaining.

I read “Modern Man in Search of a Soul” a few years back – it’s a great book to read either before or after you look at Nietzsche as much of it seems to me a translation/summary for readers that speak psychology. Case in point:


Slightly abridged Google Book here.

Tuesday 090922 WOD

Uncategorized | Posted by Brian PCF
Sep 22 2009

PCF WOD 090922
5 Rounds of:
1 Minute Max Reps Overhead Squats, 95/65 lbs
1 Minute Max Reps Ring Pushups
1 Minute Rest
Total: 176


Notes: Just wasn’t hungry today, we’ll see how tomorrow goes. Planning on doing the 5k at 5 pm. Wednesday normally my rest day, but want to do this WOD.

Monday 090921 WOD

Uncategorized | Posted by Brian PCF
Sep 21 2009

PCF WOD 090921
For Time:
Run 800m
Virtual Shoveling, 45/25 lbs
Run 800
Post time to comments.
Time: 16:45 Rxd

Notes: First time Virtual Shoveling, back will probably be pretty sore tomorrow. The last 800m was horrible. My first 800m was 3:06, I left on the last run at 12:13, I finished at 16:45. Meaning the last 800m took 4:32.


Had some GI issues with 2 cups of milk. Since I’ve been doing no more than 1 cup, going to stick with that in the future.

Sunday 090920 Rest Day

Uncategorized | Posted by Brian PCF
Sep 21 2009


Saturday 090919 WOD

Uncategorized | Posted by Brian PCF
Sep 20 2009

PCF WOD 090919
Dumbells Gone Mad
3 rounds for max reps of:
1 min right arm db power snatch
1 min left arm db power snatch
1 min right arm db power clean and jerk
1 min left arm db power clean and jerk
1 min db sit-up
Rest 1 min between rounds.
Used 55 lbs.
Total: 171

Notes: Hardly any of these were situps, and got about half the clean and jerks as snatches.