rest day. (aka, I hate running and there is no way...

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

Archive

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Apr
7th

Tue

rest day. (aka, I hate running and there is no way I’m doing 400m x5 in 30 degree weather. CFT TOMORROW!)

breakfast
3 whole eggs - 3p
1oz turkey bacon - 1p
1oz cheese - 1p
spinach and peppers - 1c
1cup OJ - 2c
tbsp almond butter - 15f
5p/3c/15f

lunch
5oz chicken - 5p
peppers and broccoli - 1c
1cup strawberries - 1c
1 orange - 2c
45 almonds - 15f
1tbsp mayo - 3f
5p/4c/18f

snack
2oz beef jerky - 3p
4tbsp raisins - 4c
27 almonds - 9f

dinner
5oz almond crusted Cod - 4p, 10f
1cup whole milk - 1p, 1c
mixed vegetables - 1c
1tbsp almond butter - 5f
5p/2c/15f

snack
3oz turkey burger - 3p
3/8cup OJ - 1c
2tbsp almond butter - 10f

total - 21p/14c/67f - little low on carbs and a little higher on fat, but I guess thats ok because I didn’t work out today.

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