injury day 3

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

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

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
7/8cups OJ - 2c
1tbsp almond butter - 6f
3p/3c/6f

dinner
6oz salmon - 4p
1cup milk - 1p,1c
1/2cup carrots - 1c
2tbsp almond butter - 10f
5p/2c/10f

snack
1oz string cheese - 1p
2cups milk - 2p,2c
1tbsp almond butter - 6f
3p/2c/6f

total: 21p/15c/42f - nutrition was right on today, some blocks weren’t from the best sources (OJ) but I’m battling a cold right now.

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