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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Potomac CrossFit WOD 090318 For Time: 21-15-9 Squat Cleans, 95# L Pull-ups my time - 10:55 as rx’d. *notes - my performance was mediocre.  I broke my squat cleans into sets pretty well and form was decent.  On the pullups I didn’t push myself and took too long of breaks in between.  Definitely feeling some serious lower back soreness from yesterdays WOD.  Looking forward to rest day tomorrow. **above is a cell-phone picture Coach Jen took during the WOD

Potomac CrossFit WOD 090318

For Time:
21-15-9
Squat Cleans, 95#
L Pull-ups

my time - 10:55 as rx’d.

*notes - my performance was mediocre.  I broke my squat cleans into sets pretty well and form was decent.  On the pullups I didn’t push myself and took too long of breaks in between.  Definitely feeling some serious lower back soreness from yesterdays WOD.  Looking forward to rest day tomorrow.

**above is a cell-phone picture Coach Jen took during the WOD

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