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

Archive

RSS
Nov
22nd
Sat
permalink
Today Liz and I did the following workout: 2 rounds of: 21-51-9 Kettlebell Swings 10-20-30 Jump-rope Then we did a few turkish get-ups. Liz used a 25# kb and I used a 53#
quick but good workout!

Today Liz and I did the following workout:

2 rounds of:
21-51-9 Kettlebell Swings
10-20-30 Jump-rope

Then we did a few turkish get-ups.
Liz used a 25# kb and I used a 53#

quick but good workout!

Comments (View)
Nov
21st
Fri
permalink

Workout:

Low Bar Back Squats:
205 x 5
225 x 5
245 x 5
255 x 5
225 x 5

Overhead Press:
135 x 5
135 x 5

Push Press:
135 x 5

Hang Power Clean
95 x 8
95 x 8
95 x 8

Pullups
20

Comments (View)
Nov
20th
Thu
permalink

PCF WOD: FIght Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We completed three rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20” box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

My Total Score: 302

Comments (View)
Nov
18th
Tue
permalink

PCF WOD + Foundations Class

WOD
Press: 145, 155, 175
Push Press: 185, 190, 195(failed 3rd rep)
Push Jerk: 155, 155, 155

Foundations:
Squat Clean: 185 (1 rep max)

Comments (View)
Nov
17th
Mon
permalink

PCF WOD

Squat
215 x 5
235 x 5
255 x 5

Rest
3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs

6:01

I’ve been semi strict paleo for about two weeks, I feel better and my performance has improved.  (I say semi strict because on Friday night/Saturday I rarely stick to it)

Check out the Primal Blueprint

Comments (View)
permalink

Peak Season

Did you know that right now is the peak season of apples, broccoli, peppers & spinach if you live in Virginia?  Check out this Peak-Season map for more!

I apologize for the lack of posting, I’ve been CrossFitting non-stop since I started my foundations class at Potomac Crossfit, as well as designing a new banner + website for them.  Regular posting will resume this evening after PCF’s WOD!

Comments (View)
Nov
2nd
Sun
permalink

Potomac Crossfit WOD - 11/02/08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

9 rounds, intense workout, great atmosphere at the box.

Additionally, hit golds this morning for heavy bench press, weighted pullups and deadlifts.

Comments (View)
Oct
30th
Thu
permalink

CrossFit Foundations - Class 2

Tonight we worked on the front squat, press and push press.  Really need to work on my shoulder flexibility so I can improve my “rack” position.


WOD: 21-15-9
Front Squat (40#)
Push Press (40#)
4:14

Not too difficult but shoulders were burning due to the difficulty of holding the rack position.

Rest day tomorrow.

Comments (View)
Oct
29th
Wed
permalink

workout log

Dumbbell Bench Press:
95 x 5
95 x 5
100 x 5
110 x 5
110 x 5

Pullups/Chinups/Alternating Grip:

Round 1:
14/13/10
Round 2:
7/8/5

Deadlift:

135 x 10
135 x 10
135 x 10
(just working on form and a good lumbar curve)

CrossFit Foundations class II tomorrow!
Comments (View)
Oct
28th
Tue
permalink

CrossFit Foundations - Class 1

Today at CrossFit Foundations we worked on the Squat, Situp, Pull-up and Dip.  Our workout was max rounds in 10 mins of:

5 Pushups
10 Situps
15 Squats

I completed 13 and 1/3 rounds.

Not too challenging but still a decent workout.  It gets harder from here.
Comments (View)