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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Potomac CrossFit WOD 090419
7 Rounds for time:
3 Push Jerk, 155lbs
6 pull up
9 box jump, 24”
6:28 as rx’d (first 5 rounds were chest-to-bar pullups)
tonight was my last workout in the box before qualifiers. I’m off to Alabama tomorrow morning for work and will return Thursday night. Going to do some moderate intensity workouts/skill work thru Thursday and then rest Friday.
