Powell Fitness

My goal is genuine fitness, not the appearance of fitness. Here you will find my training log and thoughts on weight lifting/nutrition.

ryan@powellfitness.net

Operation Phoenix Widget

Stats:

23/6'2/186#
Started CrossFit: 10/28/2008

Certifications/Seminars
CAthletics Oly Lifting Seminar
Jen Conlin Kettlebell Seminar
Basic Barbell Certification

WOD’s: (all as Rx’d)
Barbara - 23:40
Fran - 7:07
Heavy Fran - 11:56
Angie - 19:01
Kelly - 25:56
Power Elizabeth - 7:56
Eliziane - 4:05
Fight Gone Bad - 302
Grace - 2:42
Heavy Grace (155#/full squats) - 8:05
Helen - 11:00
Nate - 10 rounds

Weightlifting:
Bench Press - 285
Clean - 220
Jerk - 225
Overhead Squat - 205
Front Squat - 245x3
Back Squat - 335
Thruster - 215x3
Deadlift - 420
Shoulder Press - 175
Snatch - 170


Affiliates Visited:
Potomac CrossFit
Three Rivers CrossFit
CrossFit SOCOS
CrossFit Daytona
CrossFit Huntsville

Archive

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CrossFit SOCOS WOD 090312 Squat Clean (compare to 090109)135, 165, 185, 195, 205, 210, 215, 220PR, 225F*notes - thought my max was 225, but I’m happy I checked it before I went to the gym because it was actually 210!  Set a 10lb PR today which I’m happy about, but still not getting my elbows up when I catch it.  The bar is plenty high, it’s just head games.  Going to work some moderate weight 3-5 rep range cleans to really get comfortable catching the bar with open hands in the rack position.**Haven’t done any heavy cleans since my last squat clean workout in January and still got a PR.  Just goes to show the benefits of CrossFit and how you can get stronger without actually practicing a specific lift.***pictured above is me transitioning during the muscle-up.  I picked up a great tip from the CrossFit Journal video on Chuck Carswell.  When attempting to do consecutive muscle-ups, you reset your false grip at the bottom of the dip before dropping to full extension.

CrossFit SOCOS WOD 090312

Squat Clean (compare to 090109)

135, 165, 185, 195, 205, 210, 215, 220PR, 225F

*notes - thought my max was 225, but I’m happy I checked it before I went to the gym because it was actually 210!  Set a 10lb PR today which I’m happy about, but still not getting my elbows up when I catch it.  The bar is plenty high, it’s just head games.  Going to work some moderate weight 3-5 rep range cleans to really get comfortable catching the bar with open hands in the rack position.

**Haven’t done any heavy cleans since my last squat clean workout in January and still got a PR.  Just goes to show the benefits of CrossFit and how you can get stronger without actually practicing a specific lift.

***pictured above is me transitioning during the muscle-up.  I picked up a great tip from the CrossFit Journal video on Chuck Carswell.  When attempting to do consecutive muscle-ups, you reset your false grip at the bottom of the dip before dropping to full extension.

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