Archive for April, 2010

WOD – Chris K.

Uncategorized | Posted by Brian PCF
Apr 29 2010

For Time:
5 Rounds
20 Straight Leg Deadlift, 95 lbs
15 Pullups
10 Box Step Ups, 95 lbs (each leg is one rep, rack barbell on back, step up to 24 in box, extend leg all the way before bringing your other leg into play)

WOD – Chris K.

Uncategorized | Posted by Brian PCF
Apr 28 2010

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Compare to 080609.

WOD – Chris K.

Uncategorized | Posted by Brian PCF
Apr 27 2010

Planned Schedule:

4/28 Double
4/29 Rest
4/30 Single
5/1 Double
5/2 Rest
5/3 Modified WOD
5/4 Modified WOD
5/5 Modified WOD
5/6 Modified WOD
5/7 Modified WOD
5/8 Regionals
5/9 Regionals

WOD 100428
Morning:
A. For Time:
Row 250m
Rest 1 minute
Row 250m
Rest 30 seconds
Row 250m
Rest 1 minute
Row 250m
Rest 30 seconds
Row 250m
Rest 1 minute
Row 500m
100 Double Unders
Rest 3 minutes
B. 3×10 Glute Ham Raise
C. 3×6 Handstand Pushup

Evening:
A. For Time:
5 Rounds
30 Hip Extension
15 DB Clean, 55 lbs
Rest 4 minutes
B1. 3×3 Muscle-Ups. Doesn’t have to be unbroken Muscle Ups, if you feel good, go for unbroken, if not, just work the skill.
B2. 3x50ft Sled Drag between legs, 2x35lbs metal plates. Use a blue stretching strap, loop it through two 35 lbs metal plates. Drag it on the ground running hard 50 ft. This is a sprint.
C1. 3x10x75 Press behind the neck
C2. 3x10x70 Kettlebell Swing

Callsign: Chaos

Uncategorized | Posted by Brian PCF
Apr 27 2010

Gen Mattis on war and uncertainty.

Programming for Chris K.

Uncategorized | Posted by Brian PCF
Apr 26 2010

Chris is getting ready to compete as an individual at the Crossfit Games Central East Regional Qualifier.

WOD
5 Rounds
AMRAP in 3 Minutes
1 Thruster, 185 lbs
3 Deadlift, 275 lbs
5 Box Jump, 30 inches
Rest 2 Minutes

Triathlon Training – Kristin L.

Uncategorized | Posted by Brian PCF
Apr 26 2010

More programming for Kristin:

Week 4

Day 1 – PCF WOD

Day 2 – Tri Training
Run Baseline
Run 800m
Rest 5 minutes
Run 400m
Rest 5 minutes
Run 100m
Compare to Week 1, Day 2.

Day 3 – Rest

Day 4 – PCF WOD

Day 5 – Tri Training
Run 2km

Day 6 – Tri Training
Bike 4km

Day 7 – Rest

Week 5

Day 1 – PCF WOD

Day 2 – Tri Training
Swim 500m
Rest 1 minute
Swim 50m (all out effort)
Rest 1 minute
Swim 50m (all out effort)
Rest 1 minute
Swim 300m

Day 3 – Rest Day

Day 4 – PCF WOD

Day 5 – Tri Training
Run 400m x 4, rest 1xRun time (i.e., if 400m takes you 2:00, you rest 2:00)
Compare to Week 2, Day 5.

Day 6 – PCF WOD

Day 7 – Rest

Working Wounded – Mark P.

Uncategorized | Posted by Brian PCF
Apr 26 2010

WOD
10 Rounds
Row 200m
Rest 45 seconds between rounds.

WOD
5 Rounds with two minutes rest between rounds.
AMRAP in 3 minutes:
10 Suitcase Deadlift, 115 lbs
10 Box Jump (used a standard 20″ box)
Compare to Steven S.

WOD
30-20-10
DB Lunge, 35 lbs (DBs held wherever you want)
DB Hang Power Clean, 35 lbs

WOD
5 Rounds
20 Unbroken Double Unders (be careful of the shin splints, if these act up, sub 200m Row)
15 GHD Situps

WOD
21-15-9
DB Front Squat, 55 lbs
Hip Extension
Run 1 Lap (between each round)

Questions:
-How are Wallballs?
-How are eye-level Kettlebell swings?

Working Wounded – Steven S.

Uncategorized | Posted by Brian PCF
Apr 23 2010

[To be completed after you’ve finished the last cycle of WODs I programmed]

WOD
For Time:
21-15-9
DB Squat Cleans, 55 lbs
Walking Lunges
GHD Situps

WOD
A. Establish a new DB OHS PR.
B1. Glute Ham Raise 3×15
B2. 53 lbs KB Swing (Eye Level) 3×10

WOD
For Time:
21-15-9
Single Arm Deadlift, 135
Box Jump

WOD
A1. 25 lbs DB Sotts Press 3×5
A2. Reverse Hyper 3×15
B1. Assisted Single Arm Flexed Arm Hang (toes on box) 5 x 20 seconds
B2. Single Arm Planks 5 x 30 seconds

Good Things To Remember

Uncategorized | Posted by Brian PCF
Apr 23 2010

“You can’t build a reputation on what you’re going to do.”

-Unknown

“If you’d rather take steroids than do your squats heavy and drink enough milk, then you are a fucking pussy. I have no time or patience for fucking pussies.”

-Rippetoe

“I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle and character. Doing the prescribed reps shows you and your body that you’re strong enough for the workout. The extra reps are your way of dominating the workout and getting better. ”

-Jim Wendler, from 531 Manual

“You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic.”

-Rippetoe, Wit and Wisdom

“Just so we’re clear, either people want to do 5/3/1, or they don’t. I really want to help people, but if they won’t take my advice there’s nothing I can do. That’s fine by me. I don’t fight the battles. I just don’t fucking care.”

-Jim Wendler, Building Pure Strength

“Absolutely not. Never — and I mean NEVER — try anything that someone in authority, like Me, has not specifically approved in advance. This is not allowed, and is specifically prohibited, because if you do this irresponsible thing — this Trying Things For Yourself — you might learn on your own, and again, this is PROHIBITED.

Let me ask you a question: Are you from North Korea? ”

-Rippetoe, Wit and Wisdom

“I have great cardio-respiratory endurance, it is just that the track is too long.”

-Greg Glassman, Collected Quotes [though not directly attributed, he may have been discussing my performance]

“Triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they’ve sure got a lock on malnutrition.”

-Greg Glassman

“Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?”

-Greg Glassman

“Pick up any book on nutrition, flip to the index, and look up insulin and hyperinsulinism. If there is nothing there the book is pure bull-shit, put it down.”

-Greg Glassman

“We’re here, they’re there. We’re going over there. Two up, one back. Let’s go.”

-Final Op Order in the assault on Guadalcanal by Commanding General 2nd Marine Regiment, A. A. Vandergriff

The Goat Post

Uncategorized | Posted by Brian PCF
Apr 21 2010

So we’ve got the Goat Board up at PCF and we’ve got a lot of goals listed for athletes. For the morning crew, I took photos of their Goats and here’s a down and dirty plan for each one of them. But first, to answer a few questions before I get them:

Q: Why should we work on a Goat?
A: You are only as good as your weakest link in the chain. Moreover, you will make better overall progress fastest by going head on at what you are weak at.

Q: How do I do these?
A: You make time and you do them. Finding motivation is up to you, but two things that work great are: a) Find a Goat Buddy – find somebody that has the same Goat and keep each other accountable, b) Make a bet with someone – if you have the same or similar Goats, put $20 on it and winner keeps the cash.

Q: Do I have to do this exactly how you prescribe?
A: Why answer this when Rip does so much more eloquently than I, “You can do anything you want to do. You can squat on a swiss ball, you can bench monkeys wearing pantyhose, you can pick your nose and wear a cockring, it doesn’t really matter to me. However, if you decide you’re going to add a bunch of stuff to the program, chances are good you will screw it up.”

So yes, you have to do what I say. Compliance is my price.

You should also collect data. Put it on your training blog or make a spreadsheet so that you can look back and say:

a) I did what Brian told me, it worked! 🙂
b) I did what Brian told me, it didn’t work! 🙁
c) I didn’t do what Brian told me, I’m a horrible person.

You need the data, and I need the data.

Here’s the Goals:

Christy H. – 10 Pushups/3 Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Pushups on 25 lbs plates, 20 sets of 1 rep, perfect form, chest to deck. Add 1 rep per set each week, keep the total reps at 20.

Lisa L. – 25 Pushups/25 Double Unders

Two days per week: pushups on 25 lbs plates, 50 total reps broken down as evenly as possible (2×25, 3×17, 4×13, etc), perfect form, chest to deck. Add 1 rep per set each week, keep the total reps at 20.
Three minutes per day every day you come to the gym of total Double Under work including rest. Do “bite size” chunks of near perfect Double Unders. That might be four double unders, followed by 20 seconds of rest.

Maria M. – 7 Kipping Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.

Dan S. – 25 Double Unders

Three minutes per day every day you come to the gym of total Double Under work including rest. Do “bite size” chunks of near perfect Double Unders. That might be four double unders, followed by 20 seconds of rest.

Scott M. – 20 Overhead Squat x 115 lbs

You’ve got the strength to do this, we just have to work on your shoulder mobility. Every day pre-WOD: teacups and arm rotations. Every day post-WOD: Pec Stretch and DB External Rotation

Jeff J. – 25 Double Unders

See above for Dan S. As extra motivation, bet Dan 20 bucks that you’ll get it first.

Lindsey G. – 5 Strict Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.

Lacy – 3 Strict Pullups/20 Double Unders

Could make Lindsey G. or Dan S. or Jeff J. your Goat Buddy on this.
Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.
Three minutes per day every day you come to the gym of total Double Under work including rest. Do “bite size” chunks of near perfect Double Unders. That might be four double unders, followed by 20 seconds of rest.

Jen N. – Nasty Girls Rxd

Muscle Up with assistance working on keeping the false grip. See Leo S. for vids. Done daily or as your shoulders/elbows allow.

Angie – 5 Kipping Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.

Jamie C. – 20 Kipping Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×30 seconds
Day 2 – Kipping Pullups 8 sets of 5 reps, focusing on perfect form. Each week add one rep to each set, the total should still be 40.

Merry – 5 Strict Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.

Mary J. – 3 Ring Dips

Two days per week broken down:
Day 1 – Ring Dip Supports 5×10 seconds. This is just holding the top of a ring dip.
Day 2 – Ring Dip Negatives 5 sets of 1 rep, each rep takes 3 seconds to get to the bottom.

Justin H2. – 10 Kipping Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds
Day 2 – Kipping Pullups 5 sets of 4 reps, focusing on perfect form. Each week add one rep to each set, the total should still be 20.

Gino – 30 Double Unders

Three minutes per day every day you come to the gym of total Double Under work including rest. Do “bite size” chunks of near perfect Double Unders. That might be four double unders, followed by 20 seconds of rest.

Paige – 5 Kipping Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.

Kourtney – 2 Ring Dips/5 Kipping Pullups

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Ring Dip Negatives 5 sets of 1 rep, each rep takes 3 seconds to get to the bottom.

Kelly M. – 1 Pullup

Two days per week broken down:
Day 1 – Flexed Arm Hang 5×20 seconds, rest as needed between sets.
Day 2 – Pullup Negatives 10 sets of 1 rep, each rep takes 5 seconds to get to the bottom, rest as needed between sets.

Shireen – 20 Double Unders

Three minutes per day every day you come to the gym of total Double Under work including rest. Do “bite size” chunks of near perfect Double Unders. That might be four double unders, followed by 20 seconds of rest.

Post questions to comments.