Archive for October, 2009

Yummy and Cheap Carbs and Fat

Uncategorized | Posted by Brian PCF
Oct 29 2009

I love me some fall cooking! The field animals are fattening up, which means delicious Pork Loin and Beef Chuck Roast. But it also means winter squash, which is wicked good.

My squash recipes are pretty much the same no matter what I’m making and my staples are:

Acorn Squash
Butternut Squash
Spaghetti Squash

I cook my Acorn and Butternut Squash the same way I cook Sweet Potato:

1) Chop them up in 1 in. cubes.
2) Toss with fat of choice (olive oil, butter, coconut oil, bacon fat), kosher salt, and pepper.
3) Put in oven at 375 for 25 minutes or until a fork can easily go through them.

Spaghetti Squash is a little trickier, but soaks up whatever fat you put on it (especially butter) really well, which makes it really really good.

1) Cut the squash in half, put holes in skin with a fork, remove seeds.
2) Place skin side up in glass dish with 1/2″ water.
3) Cook at 375 for 45 minutes or until flesh is tender (poke it with a fork).
4) Scrape out the flesh, mix with melted butter (or your choice of fat), pepper and kosher salt.

1 carb block = 4 oz.

An added bonus is that you can roast the seeds and get some great fat blocks as well. These are really fun to get creative with and there’s plenty of resources on the internet to give you some ideas. I also mix the seeds together when I do a hodge-podge of squashes. Recently I’ve been using Nutmeg, Cloves, Cinnamon and either olive oil or coconut oil. Just toss these in a bowl with the seeds, place on a cookie sheet and roast for 15-20 minutes at 375. You want to get them out right when they are all brown, but before they get black (which happens fast).

Here’s some examples:

Pumpkin, Butternut Squash, and Sweet Potato with Olive Oil, Kosher Salt and Pepper

Pumpkin, Butternut Squash, and Sweet Potato with Olive Oil, Kosher Salt and Pepper

A mix of squash seeds with coconut oil, nutmeg, cinnamon, cloves, and kosher salt.

A mix of squash seeds with coconut oil, nutmeg, cinnamon, cloves, and kosher salt.

WOD Catchup Posts

Uncategorized | Posted by Brian PCF
Oct 28 2009

Been busy lately, but below are the WODs and here’s some big picture stuff that I’m learning from doing the Catalyst Athletics programming for six weeks:

1) This shit is hard. I feel like my first month Crossfitting, everything just beats you down. But with this, you get the added benefit of it taking twice as long per workout to beat you down.
2) I (and probably we) have really really weak abs. I literally can’t finish most of the stuff they program for ab work at the end of the WOD.
3) This shit is hard, see #1.

Friday 091023
Snatch High Pull off Riser (misread the WOD)
Snatch Push Press
Back Squat
Weighted Situp
15lbsx3x10 (on GHD)

Any critiques on form are welcome:

Satuday 091024

Didn’t have time to hit the Good Mornings or METCON.

Sunday 091025
Rest Day

Monday 091026
Hang Squat Snatch
Clean Pull off 3″ riser
Back Squat

Didn’t have time to get to the Good Mornings and HLR.

Tuesday 091027
Hang Clean
Snatch Balance

4 Rounds:
Max Pullups
5 Push Press, 62.5kg
Time: 5:00
Pullups: 30-4-5-7
Notes: Forgot the “10 minimum” or I would have rested more. Burnt myself out a bit on the first round.

Weighted Situp

Reverse Hyper
Notes: Did this just by 69ing the GHD (best way I can describe it…). My back was fried, could only do 10.

Wednesday 091028
Muscle Snatch
Clean and Jerk
Front Squat

3 Rounds for time:
10 Sandbag Halfmoons, 60 lbs
8 Box Jump
Time: 5:07

3 Sets:
A. Glute Ham Raise x 10
B. Ab-wheel roll out x 10

Wednesday 091021 – Day 2 Catalyst Athletics WODs

Uncategorized | Posted by Brian PCF
Oct 21 2009

CA WOD 091021
Clean and Jerk
Clean Deadlift
Front Squat
-x225 (f)
4 Rounds for time:
Run 10m x 4 (shuttle)
15 Kipping Pullups
Time: 3:20

Notes: I have no idea what a Clean Deadlift is, so I just tried to keep as vertical torso as possible, press the knees back and keep the bar against my legs. These WODs take for-fucking-ever. I got to the gym at 13:50, left at 15:30, and only did two rounds of my warmup.

Tuesday 091020 WOD – Catalyst Athletics Day 1

Uncategorized | Posted by Brian PCF
Oct 21 2009

Decided to do six weeks of Catalyst Athletics WODs. I feel like I have a lot of potential in the Olympic Lifts because I’ve got good coordination and flexibility, but I lack “fast strength” (or slow strength for that matter). I know this probably seems a little weird, but I want to give it a try and see what happens. There’s no Crossfit Competitions in the near future as the Sectionals probably won’t be until March. So if I work hard at developing these higher skill movements and get stronger, I’ll have plenty of time to get my METCON back before March.

I’ll go strict on these WODs for two weeks and see how I’m feeling. I’m still working POSE drills, Muscle-Ups, and Handstand Pushups in my warmups (I’ve also added burpees), but I might add some sprint intervals once a week after the first two weeks so I can try to make some improvements there.

I’m also going to try to lean out a little and drop my carb intake, especially post-WOD. You can keep track of my diet here.

Catalyst Athletics 091020 WOD
Hang Squat Clean
Snatch Balance
Push Press
Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex): 18 rds @ 45 lbs (if a round is just one side)

For the Ladies

Uncategorized | Posted by Brian PCF
Oct 19 2009

I got some flack in my last post for not giving enough love to the women who competed at the Mid-Atlantic Hopper Challenge. Well problem solved, here’s a picture of me from my workout at Crossfit Affliction with Josh Bunch.

You’re welcome….please don’t throw panties at the computer screen, your coworkers may look askance at such behavior.  😉

Mid-Atlantic Hopper Challenge

Uncategorized | Posted by Brian PCF
Oct 19 2009

I competed in the Mid-Atlantic Hopper Challenge on 17 Oct 2009. Fun event, only my second Crossfit Competition (first being 2008 Mid-Atlantic Regional Qualifier) and thought I did ok. Officialy standings aren’t out yet but the ranks are out of around 90 men who competed. Here were the events, my times, and my rank:

First WOD (done about 1000)
Deadlift 2RM
415 (PR) (32nd)
Compare to 090413: 2×365
Compare to 081105: 1×418
Notes: So pretty happy with this as my deadlifts lately have sucked. I feel like whenever I go on strict Zone, initially I lose strength, but then it comes back. This last time it’s obviously come back quickly and better. This may have something to do with the increased Oly movements as of late.

Second WOD (done at 1140)
For Time:
Overhead Squat, 95 lbs
Time: 8:17 (26th)
Notes: A “Bastard” is a Burpee where you jump over the barbell instead of jumping and clapping. Pretty happy with this time. Pushups felt suprisingly good, 1st and 3rd set of OHS unbroken, 2nd set broken once at rep 8.

Third WOD (done at 1640)
For Time:
30 Double Unders
7 Back Squat, 135 lbs
30 GHD Situps
7 Power Snatch, 135 lbs
30 Wallball, 20 lbs
7 Jerk, 135 lbs
30 Toes-to-Bar
Time: 7:39 (11th)
Notes: Being good at toes to bar really helped in this WOD, as literally half the WOD for most people was spent on this movement alone. I was the first or second guy in my heat done this WOD, but was probably mid-pack getting to the bar for the T2B.

All in all, very happy with how well PCF did at this event. They ran the heats in order of standings after the morning events, so the top 11 men went in the last heat and Mike Crisci (11th), Ryan Powell (10th) and Jon Matzner (5th) were all there. The only other box with more than one guy in the final heat was CF Alexandria, who had two. Mike, Ryan, and Jon all finished in the Top 11 with Mike and Ryan switching places and Jon at 7th.

Chris Karas also did very well, finishing the Chipper at 7:32 (which put him well within the Top 10 on that WOD) and in the mid-7:00’s for the triplet as well. His deadlift hurt him a little bit, so I’m not sure where he ended up. But for his (and Mike C.’s) first competition they did very well.

Overall I finished 16th. Will be interested to see where everybody shakes out once the standing are posted.


WODs Update

Uncategorized | Posted by Brian PCF
Oct 14 2009

Catching up on posting as I was traveling the last few days.

Wednesday 091007
Rest Day

Thursday 091008
PCF WOD 091008
For time:
Run 1 mile
50 Kettlebell Swing, 55/35 lbs
40 Pull-ups
30 Kettlebell Swing, 55/35 lbs
20 Pull-ups
10 Kettlebell Swing, 55/35 lbs
Run 1 mile
Post time to comments.
Time: 26:47
Notes: Second mile took 10 minutes.

Friday 091009
Deadlift, 225 lbs
Handstand Pushups
Time: 16:20 Rxd
Notes: First time doing this Rx’d, all HSPU kipping.

Saturday 091010
Rest Day

Sunday 091011
South Florida Beach Body Crossfit 091011
AMRAP 20 Minutes:
Run 275m w/ 20 lbs Medicine Ball
15 Deadlift, 135 lbs
15 Burpees
Total: 5 Rounds

Monday 091012
South Florida Beach Body Crossfit 091012
30 Clean and Jerk
Time: 3:46 (PR)
Notes: Should have gone faster on this, but didn’t look up my last time and didn’t want to die on the jerks so paced too much. Jerks felt pretty good, the heavy work lately has paid off.

Tuesday 091013
Crossfit Affliction WOD 091013
5 Rounds
25 Wallball, 20 lbs
25 Double Under
Time: 8:04
Notes: Did this WOD with Josh Bunch and Chastity Sloane of Practice Crossfit, and Nick one of the Coaches from CFA. Beat Josh by about a minute or so, beat Nick by about 30 seconds.

Wednesday 091014
Rest Day

Tuesday 091006 WOD

Uncategorized | Posted by Brian PCF
Oct 06 2009

Worked on my new warmup today, only did two rounds as we were running short on time. Did this WOD with Greg, Jon, and Mark, so some good pacers. Jon did 315, Greg 245, Mark started at 315 and scaled down. I did all the deadlifts unbroken so probably should have scaled up a little.

7 Rounds
5 Deadlift, 275
15 Box Jump, 20 in
Time: 6:14

This wasn’t that tough as the deadlifts weren’t that heavy and 20 in Box Jumps just aren’t that tough anymore. Should have gone higher on one or the other.

Probably not going to put on my diet much anymore. Still plenty of work to do on that front, but if you want to take a look at what I’m eating, you can just check my spreadsheet directly. Saves me a little time.

Playing with the Coconut and Protein Powder post-WOD shake. So far, all I am is seriously hungry about 30-45 minutes after I eat it.

Monday 091007 WOD

Uncategorized | Posted by Brian PCF
Oct 06 2009

Snatch Push Press

Snatch Balance

Tall Snatch

Hang Snatch

Notes: Just wanted to work on form today, did 20 Muscle Up Transitions from the knees after this. Also tried the coconut milk and protein powder post-WOD shake, according to the labels it breaks out to 6P/1C/15F. Going to touch base with Ryan and Jon and see how that’s been working out for them.

A Better Warmup…

Uncategorized | Posted by Brian PCF
Oct 06 2009

I’ve been looking for a better warmup for a while now.  I did the Crossfit Warm-up every time I worked out for about the first two years I trained.  I’m strong at most of those movements now, so I need to change it up.  I also hate warming up, so I need something that I can stand.  Here’s the general goals:

a) Increase performance during the WOD.
b) Decrease incidence of strain or injury.
c) Improve my weaknesses.

I did a lot of thinking about this over the weekend at the Crossfit Olympic Lifting Cert with Coach Mike Burgener. Coach B encouraged us to hit the Burgener Warmup every day. His proposition was that this would allow us to dramatically improve our technique in the olympic lifts.

I buy this and I’ve always been a fan of the Burgener Warmup.  I also need to work on some weaknesses though, and I have plenty.  So my new warmup will include components of each of the three modalities listed in the Theoretical Template for Crossfit Programming:

Weightlifting Component
Gymnastics Component
Monostructural Component

Within each of these, I’m going to focus on the stuff I’m weakest at. So no (or little) Pullups and Double Unders, but plenty of Handstand Pushups, Running, etc.

I could do multiple warmups on different days, each addressing some weakness of mine and preparing me for the specific WOD that day, but I tend to do better with a good baseline that I can tweak if and when I need to.

Brian’s Crossfit Warmup Baseline:
3 Rounds
Weightlifting Component:
Burgener Warmup
Monostructural Component:
Pose Drills:
10 Wall Drill (out)
10 Wall Drill (in)
10 Hop Drill
10 Single Leg Pull
Gymnastics Component
10 x Handstand Pushups (HSPU)
10 x Muscle Up Transitions


Obviously on some days, I’m going to want to change up the reps or the movements so as not to wear me out too much for the WOD. So here’s some common substitutions and additional weaknesses that I can plug in:

Weightlifting Component:
Split Jerk
Split Jerk Balance
Split Jerk behind the neck
Push Jerk behind the neck
Snatch Grip Push Press
Overhead Squat with feet and hands together
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Tall Snatch
Tall Clean
(for more Weightlifting Drills and Skills check out Coach Burgener’s web page here).

Gymnastic Components:
Deadhang Pullups
Deadhang Ring Dips
GHD Situps
Back Extension

Monostructural Component:
Rowing Drills
Jumprope Drills (not Double Unders)

Ideally I’d have a baseline that I can measure before I implement this and after. However, I’ve been working pretty hard on Handstand Pushups for a while and have hit the Muscle Up hard the last few days as well. Currently, I can string together 6 strict HSPU. As far as the Muscle Up, I can’t do any strict Muscle Ups, but I can usually do several singles and on some days string together 3-4. I can’t do these to full lockout however.

So going to work this for the next six weeks and then reassess. I’ll let you guys know how it pans out.

Any suggestions here? Anybody do anything similar?

PS. As a sidenote, this was posted on the Affiliate Blog a few days ago:

A Better Warmup by CF Evolution

PPS. As I develop on the HSPU and MU, I want to transition to some more advanced gymnastic movements which I’ll get off Drills and Skills and Gymnastics Bodies.