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

RSS
Apr
3rd
Fri
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today was a great day!Potomac CrossFit WOD 090403 Overhead Squats 3-2-2-1-1-1-1135, 155, 165, 185, 205f, 205(PR), 215f *I came so close to getting 215, the picture above shows me in the bottom, I felt great, stood it up and was a few inches away from finishing it and I think I got a little soft because it drifted backwards and I had to bail!  Overall, super excited with my progress, I’ve done ZERO overhead squatting since 2/6/09 where I failed at 185 miserably.  The difference has been I’ve been working my shoulder flexibility, thanks to the “Boz OHS warmup” and I was able to move my hands closer together.  The next milestone I’m shooting for is 15x bodyweight OHS. pre-workout snack1oz turkey bacon - 1p9 almonds - 3fpost-workout breakfast3 whole eggs - 3p1oz cheese - 1p14oz sweet potato - 8cspinach and peppers - 1c2tbsp almond butter - 10f4p/9c/10f lunch5oz chicken - 5pmixed veggies - 1c1/2cup carrots - 1c1/2cup grapes - 1c45 almonds - 15f5p/3c/15f snack2oz chicken - 2p1oz string cheese - 1ptsp mayo - 1f24 almonds - 8f1/2cup blueberries - 1c2tbsp raisins - 2c3p/3c/9f dinner (chipotle bowl)4oz chicken - 4p1poz cheese - 1plettuce & peppers - 2c2cups guacamole - 15f5p/2c/15f

today was a great day!

Potomac CrossFit WOD 090403

Overhead Squats
3-2-2-1-1-1-1

135, 155, 165, 185, 205f, 205(PR), 215f

*I came so close to getting 215, the picture above shows me in the bottom, I felt great, stood it up and was a few inches away from finishing it and I think I got a little soft because it drifted backwards and I had to bail!  Overall, super excited with my progress, I’ve done ZERO overhead squatting since 2/6/09 where I failed at 185 miserably.  The difference has been I’ve been working my shoulder flexibility, thanks to the “Boz OHS warmup” and I was able to move my hands closer together.  The next milestone I’m shooting for is 15x bodyweight OHS.

pre-workout snack
1oz turkey bacon - 1p
9 almonds - 3f

post-workout breakfast
3 whole eggs - 3p
1oz cheese - 1p
14oz sweet potato - 8c
spinach and peppers - 1c
2tbsp almond butter - 10f
4p/9c/10f

lunch
5oz chicken - 5p
mixed veggies - 1c
1/2cup carrots - 1c
1/2cup grapes - 1c
45 almonds - 15f
5p/3c/15f

snack
2oz chicken - 2p
1oz string cheese - 1p
tsp mayo - 1f
24 almonds - 8f
1/2cup blueberries - 1c
2tbsp raisins - 2c
3p/3c/9f

dinner (chipotle bowl)
4oz chicken - 4p
1poz cheese - 1p
lettuce & peppers - 2c
2cups guacamole - 15f
5p/2c/15f

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