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
4th
Sat
permalink
Potomac CrossFit Regional Qualifer PrepWOD 1:3 rounds for time:10 squat clean and jerks - 135#15 ring dips20 kettlebell swings - 24kgmy time - 18:15 WOD 2:21-15-9BurpeesChest-To-Bar pullups500m row (row after each one)my time - 13:59*notes - in the first wod I placed 7th out of 9 males.  The squat cleans took it out of me, I was freaking gassed.  I did about 15 extra ring dips because I wasnt getting the full range of motion.  What would happen was, when I hopped on the rings to do one, I wouldn’t lock it out at the top from the start, so I’d then do a whole dip and have it not count.  This crushed my time and burned me out.  Very good to know now, than rather have that happen at the qualifers.  Kettlebell swings were unbroken.**Much more pleased with the second WOD (surprisingly).  I came in 4th place and was only 2 minutes behind the leader as opposed to 8 minutes on the first WOD.  On my final 9 chest-to-bar pullups, I got 7 in a row which was huge for me.Today as an athlete and a person I became stronger.  I’ve never pushed as hard as I did today and finally know what it feels like to push beyond my limits into that extra gear.  Additionally, doing two WOD’s in one day was so intense, I can’t imagine doing a third today and another one tomorrow.***pictured above is my 215 OHS attempt where I had to bail right at the top, quite the picture.

Potomac CrossFit Regional Qualifer Prep

WOD 1:
3 rounds for time:
10 squat clean and jerks - 135#
15 ring dips
20 kettlebell swings - 24kg

my time - 18:15

WOD 2:
21-15-9
Burpees
Chest-To-Bar pullups
500m row (row after each one)

my time - 13:59


*notes - in the first wod I placed 7th out of 9 males.  The squat cleans took it out of me, I was freaking gassed.  I did about 15 extra ring dips because I wasnt getting the full range of motion.  What would happen was, when I hopped on the rings to do one, I wouldn’t lock it out at the top from the start, so I’d then do a whole dip and have it not count.  This crushed my time and burned me out.  Very good to know now, than rather have that happen at the qualifers.  Kettlebell swings were unbroken.

**Much more pleased with the second WOD (surprisingly).  I came in 4th place and was only 2 minutes behind the leader as opposed to 8 minutes on the first WOD.  On my final 9 chest-to-bar pullups, I got 7 in a row which was huge for me.

Today as an athlete and a person I became stronger.  I’ve never pushed as hard as I did today and finally know what it feels like to push beyond my limits into that extra gear.  Additionally, doing two WOD’s in one day was so intense, I can’t imagine doing a third today and another one tomorrow.

***pictured above is my 215 OHS attempt where I had to bail right at the top, quite the picture.

Comments (View)