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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Mar
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Potomac CrossFit WOD 090320For Time: Run 800m 50 Lunges 50 GHD Sit ups 50 Ring dips 50 Box jumps - 30” box 50 Spider lunges 50 Squats 50 Kettlebell Sumo deadlift high pulls, 24kg Run 400m my time - 22:42 Pre-WOD Snack (5:55am)1 oz turkey bacon - 1p6 pecans - 2fPost-WOD Breakfast (7:55am)3 whole eggs - 3p1 oz cheese - 1pspinach & peppers - 1c9.5 oz sweet potato - 3c3 tsp almond butter - 6f3/8 cup orange juice - 1c2 1000mg fish oil4p/5c/6fLunch (12:30)*was starving this morning, so, per Rich and Brian, I’m going to 3x fatTurkey burger - 3p1 cup milk - 1p,1c1oz string cheese - 1pmixed veggies - 1chalf orange - 1c3 tbsp almond butter - 15f5p/3c/15fSnack (3:30)4.5 ounce Salmon - 3p1 cup grapes - 2c1/2 orange - 1c1 3/4 tbsp almond butter - 9f2 1000mg fish oil3p/3c/9fDinner (went out to eat, but did pretty well)Grilled Chicken - 7pVegetables - 1c16oz beer - 2c3 tbsp almond butter - 15f7p/3c/15fSnack1 oz string cheese - 1p45 pecans - 15fcarrots - 1ctotal intake: 21p/17c/62f

Potomac CrossFit WOD 090320
For Time:
Run 800m
50 Lunges
50 GHD Sit ups
50 Ring dips
50 Box jumps - 30” box
50 Spider lunges
50 Squats
50 Kettlebell Sumo deadlift high pulls, 24kg
Run 400m

my time - 22:42

Pre-WOD Snack (5:55am)
1 oz turkey bacon - 1p
6 pecans - 2f

Post-WOD Breakfast (7:55am)
3 whole eggs - 3p
1 oz cheese - 1p
spinach & peppers - 1c
9.5 oz sweet potato - 3c
3 tsp almond butter - 6f
3/8 cup orange juice - 1c
2 1000mg fish oil
4p/5c/6f

Lunch (12:30)
*was starving this morning, so, per Rich and Brian, I’m going to 3x fat
Turkey burger - 3p
1 cup milk - 1p,1c
1oz string cheese - 1p
mixed veggies - 1c
half orange - 1c
3 tbsp almond butter - 15f
5p/3c/15f

Snack (3:30)
4.5 ounce Salmon - 3p
1 cup grapes - 2c
1/2 orange - 1c
1 3/4 tbsp almond butter - 9f
2 1000mg fish oil
3p/3c/9f

Dinner (went out to eat, but did pretty well)
Grilled Chicken - 7p
Vegetables - 1c
16oz beer - 2c
3 tbsp almond butter - 15f
7p/3c/15f

Snack
1 oz string cheese - 1p
45 pecans - 15f
carrots - 1c

total intake: 21p/17c/62f

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