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  • AM:
    FS
    35
    45
    55
    65
    70
    74
    77
    79
    81
    83
    85
    87 (M)

    Sots press 3x10 @ 23kg

    PM:
    FS 35
    45
    55
    65
    70
    74
    77
    79
    81
    83
    85
    87
    88
    89 - PR
    90 (M)

    Push press
    25 x5
    35 x5
    40 5x5

    Ab work: planks
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

    Comment


    • AM:
      Sots press 3x10 @ 23kg

      Snatch - hips/dbl
      20
      25
      25
      25

      Snatch - knee/ohs
      25
      25
      30
      30
      35 - stepped back on this one during the snatch
      35
      38

      clean & 2 jerks
      30
      30
      35
      40
      45
      50 - missed the 2nd jerk, was forward

      FS
      55
      65
      70
      74
      77
      79
      81
      83
      85 (M)
      laurie@controlledlabs.com

      Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

      Comment


      • Evening
        FS
        35
        45
        55
        65
        70
        74
        77
        79
        81
        83
        85
        87 (M)

        I have a nasty bruise on my clavicle that makes these front squats really tough the last few days. Would probably help if I quit poking at it too but I'm just sadistic that way.

        Tomorrow will be the 5th day in a row that I'm training. I usually like to train 2-3 days on then one day off. Hopefully, by splitting up my squats in the am and afternoon I will still make gains.
        laurie@controlledlabs.com

        Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

        Comment


        • Didn't sleep very well last night. Got about maybe 6 hours of sleep. Caffeine too late in the day does that to me.

          AM:
          Sots press 3x10 @23kg
          Really tough this morning. Hips and low back are tired.

          Snatch - hips/dbl (always no hands no fee with these)
          bar x 4 x 2; 20; 25; 25

          Snatch
          20; 25; 30; 35; 38
          40 - right knee touched, adjusted and finished lift
          40
          42
          44 - right knee again, lost behind me
          44 - kn again but adjusted and finished
          46 - (M) clarked it
          Snatches felt surprisingly fast today (fast for me). Low back felt tired. Just tried to focus on pushing knees back. Don't know what it is about the right side that I always come down on that knee.

          Clean & Jerk
          35; 35; 40; 40; 45; 50; 53 (M - Jerk)

          Clean
          55; 58; 60 (had more juice in me but wasn't too crazy about how it felt on my wrists)

          FS
          65; 70; 74; 77; 79; 81; 83; 85 (M)
          laurie@controlledlabs.com

          Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

          Comment


          • Afternoon session:
            FS
            35
            45
            55
            65
            70
            74
            77
            79
            81
            83
            85
            87
            88
            89
            90 (M) I felt really good with 89 so I thought I would have this
            90 PR!! And I did!!
            91 (M)

            Split press 3x10 @25kg

            Abs:
            Planks 1:30, 1:00, 1:00
            laurie@controlledlabs.com

            Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

            Comment


            • Not a great morning. I thought for sure my body would be nice and rested after 2 days off. But it hurt like I haven't taken any time off. My shoulders, knees and wrist (down to my fingers) hurt all weekend. And hurt just as much this morning. No bounce in my squats at all but it's also early morning so I didn't expect too much anyways. I'll try for max this afternoon but will probably cut my squats down to once a day this week.

              FS
              35
              45
              55
              55 - trying to warm up my hips
              65
              70
              74
              77
              79
              81
              83
              My left ankle is bothering me now. It was my right ankle for the last 5-6 months. Must have been over compensating on the other ankle and now it's feeling it.

              Sots press 3x10 @23kg
              Shoulders didn't like these at all this morning. Nothing felt good about this.

              Snatch - hips/dbl
              bar x4 x2, 20, 25, 25, 28

              Snatch - kn/ohs
              25, 28, 30, 30
              Feeling something in my right quad when I ohs and my wrists were hurting.

              Clean & 2 jerks
              30 - power'd this and my wrists were screaming. Fuck it.

              Hopefully squats will go better this afternoon. After a lot of ibuprofen.
              laurie@controlledlabs.com

              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

              Comment


              • AM:
                Sots press 3x10 @ 20kg
                Was having a hard time locking out on 23kg lately so went back down.

                Snatch - hips/dbl
                barx4x3, 20, 20, 20, 25
                Hard time warming up today, hips and knees hurt. No pain in the quad but still tight and I could feel it.

                Snatch - kn/dbl
                25, 25, 30, 30, 30, 35 (M), 35
                (M) just didn't finish pull

                Clean & 2 Jerks
                30, 30, 35, 35
                Could feel it pulling in the quad on my jerks.

                FS - 35, 45, 55, 65, 70, 74, 77, 81
                No pain in the quad or hips, but left ankle was hurting.

                Afternoon session:
                FS
                35x3x2
                45
                55
                65
                70
                74
                77
                79
                81 - Felt twinge in right quad at this point
                83
                85
                87
                88
                89
                90
                91 (M) I think if I didn't start rounding my back I might get it?
                91 (M)

                I have a video I'll upload later. Proof that I can at least get 90.

                Push press
                5 x 15
                5 x 25
                5 x 35
                5 x 40



                Here is todays 88, 89, 90 and my first 91kg miss.
                laurie@controlledlabs.com

                Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                Comment


                • Everything hurt today. Especially my ankle and knees.

                  Sots press 3x10 @ 20kg

                  Snatch - hips/dbl nhnf
                  barx4x3, 20, 20, 25

                  Snatch
                  25
                  25
                  30
                  35
                  38
                  40 (m) knee
                  40
                  42
                  44 (m) didn't get under it
                  44 (m) clarked it
                  Low back felt tired with these

                  Clean & Jerk
                  30
                  30
                  30
                  35
                  35
                  40
                  45
                  50
                  Blah!

                  FS
                  55
                  65
                  70
                  74
                  77
                  80 (m)
                  I didn't want to squat at all today. My whole body just hurts. I did 55 and was going to give up there. Just kept telling myself one more squat. By the time I got to 80 I had completely given up. Had no bounce or drive. Not going to squat this afternoon. Mentally and physically I'm just done.

                  I'm coaching CrossFit again starting this weekend so I will lift on Sunday. Back to lifting Sunday - Tuesday, Rest, Thurs-Fri, Rest. And I'm just going to squat once a day for this week.

                  I have videos of my snatches that I'll upload later.
                  laurie@controlledlabs.com

                  Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                  Comment


                  • Some of today's snatches and a clean and jerk. Eh.

                    laurie@controlledlabs.com

                    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                    Comment


                    • Yesterday was a rest day. I must have been exhausted, I feel asleep around 7 and didn't wake up til about 6 the next morning.

                      Coaching at CrossFit Tracy today.

                      Sots press 3x10 @ 20kg - these felt good today

                      Snatch - hips/dbl
                      bar x4x2, 20, 20, 25, 25, 28

                      Snatch - knee/ohs
                      20, 25, 28

                      Snatch
                      25, 25, 28, 37, 41, 43 (M - knee)
                      I should have brought my 10kg plates with me. This gym uses #'s and trying to add pounds and kilos and convert to kilos was no fun.

                      Clean & 2 Jerk
                      29, 29, 34, 38, 43, 45, 48

                      Clean & Jerk
                      50
                      53 - (M - jerk)

                      Here's where it went to shit.
                      FS
                      55
                      65
                      70 - (M)
                      Had no bounce, went down and that was it. No drive to get back up.

                      Ankle is still sore but didn't feel anything in the quad. I don't know what happened today. I hope tomorrow is better.
                      laurie@controlledlabs.com

                      Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                      Comment


                      • Was on a mission to redeem my squats this morning. Shoulder was bothering me all night so didn't do the lifts today. Probably shouldn't have done the presses either but oh well.

                        FS
                        35
                        45
                        55
                        65
                        70
                        74
                        77
                        79
                        81
                        83
                        85
                        87
                        88 (M)

                        Sots press 3x10 @ 23kg

                        Split press 3x10 @ 25kg

                        Abs:
                        Sit ups w/10kg 3x10
                        Trunk twist "

                        Been doing the voodoo floss on my knees and ankle. Think it's helping.
                        laurie@controlledlabs.com

                        Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                        Comment


                        • Tired today. Probably should have taken a rest day.

                          Sots press 3x10 @ 23kg (felt heavy)

                          Snatch - hips/dbl
                          barx4x2, 20, 20, 25

                          Snatch/ohs
                          25
                          30 (M) swung the bar, went on my ass
                          30
                          30
                          35 (M) right knee touched and I hit it kinda low
                          35
                          38 (M) knee
                          38 was on my toes, stepped forward and saved it
                          Was just trying to work on sweeping the bar in

                          Clean & 2 jerks
                          30
                          30
                          35
                          35
                          40
                          45
                          Eh. My ankle is bothering me today.

                          Back squats
                          35
                          45
                          55
                          65
                          75
                          80
                          80
                          80
                          Felt good to do something besides front squats for a change.
                          laurie@controlledlabs.com

                          Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                          Comment


                          • Back squats
                            35x3
                            45x3
                            55x2
                            65x5
                            70x5
                            75x5
                            Probably could should have gone up to 80 for 5. *shrugs*

                            Push press
                            15x10
                            20x5
                            25x3
                            35x5
                            40x5
                            45x4 (missed the 5th rep)
                            Actually really disappointed that I couldn't do 5 reps with that. Weak sauce.
                            laurie@controlledlabs.com

                            Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                            Comment


                            • FS
                              35x3
                              45x3
                              55
                              65
                              70
                              73
                              75x1x3

                              Sots press 3x10 @20kg

                              Mobility/stretching

                              Didn't feel too good after I started warming up for my squats. Kind of nauseous so I kept it somewhat light. My shoulders didn't feel good at all. Usually when I warm up they I don't have any pain. Today even after the prehab work they were really hurting so I decided to just do some mobility and stretching.
                              laurie@controlledlabs.com

                              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                              Comment


                              • No workout today. Was in too much pain so went to the chiro....I had popped a rib again. Go back Monday to make sure it's still in place. May try to lift tomorrow if I'm not too sore.
                                laurie@controlledlabs.com

                                Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                                Comment

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