Powell Fitness: Archive

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May 2nd

PCF WOD 090502

Potomac CrossFit WOD 090502 Morning WOD: 10 Rounds: 5 Burpees 10 Double Unders my time - 5:07 as rx’d post: Max consecutive muscle-ups: 5 (pr) Evening WOD @ Gold’s Gym: 5x5 Back Squat:

May 2nd

Potomac CrossFit WOD 090501

Potomac CrossFit WOD Friday 090501 Snatch 1-1-1-1-1-1-1 95-115-135-145-155-160-165-170-175F previous PR was 145 Very happy with today’s numbers. I felt really good exploding with my hips and actively jumping with the bar and getting under it.

May 1st

Apr 30th

Apr 29th

Watch

Mid-Atlantic Qualifiers, Day 2 Workout. 21-15-9 Squat Snatch Chest-To-Bar Pullups. brutal. 11:27

Apr 27th

Apr 25th

Apr 24th

CIA Confirms: Waterboarding 9/11 Mastermind Led to... →

rest day/travel day - so happy that i’ll be home in my own bed sleeping in a non-smoking hotel room.

Apr 23rd

stuck in alabama - no gym

150 burpees for time compare to 090209 - 13:24 my time - 11:29 *overall, pleased with my time, but i took quite a few 10 second or longer breathers. **workouts for the mid-atlantic regional qualifiers are posted: wod1 row 2k wod2 3 rounds for time: 275lb dl - 10 reps 50 double unders wod3 3 rounds for time: 400m run 21 - OHS - 95# 21 - box jumps 400m run 15 OHS 15 box jumps 400m run 9 OHS 9...

Apr 21st

It's my birthday!

Potomac CrossFit WOD 090419 7 Rounds for time: 3 Push Jerk, 155lbs 6 pull up 9 box jump, 24” 6:28 as rx’d (first 5 rounds were chest-to-bar pullups) tonight was my last workout in the box before qualifiers. I’m off to Alabama tomorrow morning for work and will return Thursday night. Going to do some moderate intensity workouts/skill work thru Thursday and then rest...

Apr 19th

strength day

Went to golds gym to work on some heavy lifts with the new techniques I learned during the basic barbell certification. bench press 135x5 185x5 205x5 225x3 225x3 225x3 squat 135x5 225x5 275x3 - didn’t feel right at all, so called a quits power clean 135x3 135x3 135x3 155x3 *i got tired of logging my food but im still weighing and measuring my zone (except last night where I had ben and...

Apr 18th

Apr 17th

PCF WOD 090416

Potomac CrossFit WOD 090416 “Quarter Gone Bad” Five rounds: Max Rep Thruster, 135#, 15 seconds Rest 45 Seconds Max Rep Weighted Pull Up 50#, 15 seconds Rest 45 Seconds Max Rep Burpee, 15 seconds Rest 45 seconds my total - 96 compare to 090114 - 77 reps *Overall, pretty happy with the results. The only way I could get more reps was pullups, I failed a couple times throughout the...

Apr 16th

Apr 15th

WOD 090414

Mid-Atlantic Qualifier Prep WOD 090414 Front Squat 3-3-3 205-225-245 21-15-9 row (cals) hang dumbbell squat cleans (35#) my time - 6:17 *morning’s like this make me realize how valubale the community part of crossfit is. Those of us going to the qualifiers are doing different WOD’s than the rest of the gym. Yesterday and today I’ve been the only one in the morning WOD’s...

Apr 14th

Apr 13th

PCF WOD 090412

Potomac CrossFit WOD 090412 “Grace” For time: 30 reps, 135 lbs Clean and Jerk my time - 2:42 as rx’d. *previous pr from 12/10/2008 was 3:31, so really happy with my performance. **Completed the CrossFit Basic Barbell Certification. It was the best (crossfit) weekend of my life. I learned so much, for my lifts personally and how to train others as well. I recommend this certfication...

Apr 13th

Apr 10th

PCF WOD 090409

Potomac CrossFit WOD 090409 For time: 10-20-30 reps Push Press, 95 lbs Medball Cleans, 20 lbs my time - 8:20 (scaled up to 115# on push press) pre-workout snack 1oz turkey bacon - 1p 9 almonds - 3f post-workout breakfast 3 whole eggs - 3p 1oz string cheese - 1p 10oz sweet potato - 6.5c spinach and peppers - 1c 2tsbp almond butter - 10f 4p/7.5c/10f lunch 5oz chicken - 5p mixed vegetables -...

Apr 9th

Apr 8th

Apr 7th

PCF WOD 090406

Potomac CrossFit WOD 090406 1 pull-up the first minute, 2 the second minute, 3 the 3rd, and so on…See how far up the ladder you can go. 15 rounds + 11 pullups. *I taped up my hands pretty well in anticipation of the WOD this morning. Still, at rounds 12 and 13 my grip started to slip so I was re-gripping often and the tape was coming off. During the 16th round I felt a tear and called a...

Apr 6th

rest day.

Enlarge image “Every Second Counts” World Premier, Bare Bones International Film Festival - video [wmv] [mov]

Apr 5th

Apr 4th

Apr 3rd

rest day.

www.crossfitfootball.com breakfast 3 whole eggs - 3p 1oz turkey bacon - 1p 1oz cheese - 1p spinach and peppers - 1c 1cup OJ - 2c 3tbsp almond butter - 15f 5p/3c/15f lunch 5oz chicken - 5p mixed veggies - 1c 1/2cup carrots -1c 1/2cup grapes - 1c 45 almonds - 15f 5p/3c/15f snack 3oz turkey burger - 3p 2tbsp raisins - 2c 3tbsp almond slivers - 9p

Apr 2nd

PCF WOD 090401

Potomac Crossfit WOD 090401 “Power Cindy” AMRAP in 15 minutes: 5 Pullups 10 Pushups 15 Squats 1 Power Clean, 135 lbs 5 Pullups 10 Pushups 15 Squats 2 Power Clean, 135 lbs …continue to increase power clean reps by 1 for each round completed. 9 rounds + 5 pullups, 10 pushups, 15 squats, 1 power clean. *enjoyed this workout, was able to do the butterfly pullups for all rounds...

Apr 1st

Mar 31st

PCF WOD 090330

Potomac CrossFit WOD 090330 Three rounds for time: Run 800 meters 21 Toes-to-bar 21 Deadlift, Bodyweight my time - 23:01 ax rx’d. *notes, weighed myself this morning and I weighed in at 186. I did the WOD at 195lbs. Deadlifts were easy (broke into sets of 11 and 10), T2B were somewhat difficult and the running sucked, I hate running. I’m down about 10lbs from when I started...

Mar 30th

no WOD

still fighting a cold, taking another rest day in hopes that I can put an end to it. This is not the training I envisioned one month out from the qualifiers.

Mar 29th

hangover

hungover today, no WOD,still gonna zone. ugh.

Mar 28th

PCF WOD 090327

Potomac CrossFit WOD 090327 Five rounds for time 15 Barbell Lunges, 95lbs 10 Ring push ups my time - 6:00 as rx’d. *accidentally did 15 pushups instead of 10 in rounds 2 and 3. Happy with my performance, was able to blow through the lunges without any breaks and only had to break the pushups into sets of 5 after round 3. Still have a little soreness in my neck and pretty congested...

Mar 27th

injury day 3

planning to be back in the gym tomorrow, neck is about 70% breakfast 3 whole eggs - 3p 1oz cheese - 1p 1oz turkey bacon - 1p 2 cups OJ - 4c (fighting a cold) 2tbsp almond butter - 10f spinach & peppers - 1c 5p/5c/10f lunch 4oz chicken - 4p 1oz string cheese - 1p 2/3cup blackberries - 1c 1 orange - 2c 2tbsp almond butter - 10f 5p/3c/10f snack 3oz turkey burger - 3p 3 cups mix veggies - 1c...

Mar 25th

injury day 2

neck is starting to feel better, hoping to do a WOD on Thursday or Friday. breakfast 3 whole eggs - 3p 1oz cheese - 1p 1oz turkey bacon - 1p 1cup orange juice - 2c spinach & peppers - 1c 2tbsp almond butter - 10f 5p/3c/10f *doing 2x fat today because I’m not training lunch 4oz turkey burger - 4p 1cup milk - 1p,1c 1cup OJ - 2c 1 orange - 2c 2tbsp almond butter - 10f 5p/5c/10f snack 1oz...

Mar 24th

ouch

well, I hurt my neck/spine last night while doing “Freddy’s Revenge” and now I’m on painkillers and muscle relaxers. Going to take a few days off to recover but will still continue to zone.

Mar 23rd

PCF WOD 090321

Potomac CrossFit WOD 090321 Thrusters 3-3-3-3-3-3 155, 165, 180, 185, 195, 205. *really happy with today’s performance, I’ve never done heavy thrusters before and didn’t think I would be able to get more than my push press but I did. Would have liked to tried to go to failure at 210 but ran out of time. Pre-Workout Snack 1oz turkey bacon - 1p 9 pecans - 3f Post-Workout...

Mar 21st

Mar 20th

rest day.

“Think for yourself” finally weighing and measuring my zone - 21 Blocks (5,5,3,5,3) at 2x fat: Breakfast 3 whole eggs - 3p 1 cup milk - 1p, 1c 3/8 cup OJ - 1c spinach & peppers - 1c 2 oz turkey bacon - 1p 30 almonds - 10f 1 oz cheese - 1p 6p/3c/10f Lunch turkey burger - 5p 4 cups mixed veggies - 2c 5tsp Almond butter - 10f 1 cup whole milk - 1p, 1c 6p/3c/10f Snack 3 oz beef...

Mar 19th

Mar 18th

PCF WOD 090317

Potomac CrossFit WOD 090317 AMRAP in 10 mins Kettlebell Power Snatch, 24kg total: 127 *hands were the limiting factor. Could’ve gotten at least 20-30 more if they weren’t torn and raw.

Mar 17th

Mar 13th

Mar 12th

Mar 11th

Mar 10th

rest day

aka sleep day because I’ve been in 4 different airports in the last 24 hours.

Mar 9th