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  • #16
    Memorial day murph


    "MURPH"
    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Sit Ups
    400 Squats
    (Supposed to be 300)
    1 Mile Run

    Time: 58:29

    The stuff in purple I added to the workout. I wasn't paying attention and for some reason thought the WOD had situps in it. Oh well. I was 10 minutes behind my official "Murph" WOD.
    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


    • #17
      "Jackie"
      1000m Row
      50 Thrusters - 45/33#
      30 Pull Ups
      Time: 12:27 Weight: 33#
      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


      • #18
        And I'm back!!

        After an awesome weekend judging at the NorCal CrossFit Regionals I'm back into my normal routine. It was so much fun even in the pouring rain the event went off without a hitch!

        I got to judge a bunch of amazing athletes. It was inspiring to say the least!!



        These are the top guys getting ready to start their first WOD.....I like to think of this picture as CrossFit Heaven.



        Blair Morrison doing the "Amanda" Wod



        Justin Riley - Walking lunges...one of my favorite CrossFitters



        Candace Hamilton Hester out of CrossFit Oakland. They've got some incredible athletes at that gym.
        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


        • #19
          6-6-11
          Snatch Balance (heaving)
          1-1-1-1-1-1-1
          33-33-43-48-53-43-33#
          I'm horrible at these, which is why I have such a hard time with my Snatches. I fight getting under that bar.
          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


          • #20
            2011 CrossFit Games Regional Workout 3

            21-15-9 reps for time of:
            315/205 pound Deadlift
            30/24" Box jump

            Time: 15:02 Weight: 195
            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


            • #21
              6-9-11
              Back was still sore from the deadlifts so I took a rest day.
              2x400m run
              100 double unders

              6-10-11
              "Elizabeth"
              21 - 15 - 9
              Clean 135/95 (weight 73)
              Ring Dips (with blue band)

              Didn't time this one. Back was tightening up from the Cleans. Still sore from the deadlifts.
              Last edited by bull.dogz; 06-10-2011, 03:48 PM.
              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


              • #22
                6-12-11
                "Small"

                Three rounds for time of:
                Row 1000 meters
                50 Burpees
                50 Box jumps, 24" box
                Run 800 meters



                U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

                I only did half of this workout. It was horrible!! It took me 46:48 to do:

                1st round:
                1000m run (rower wouldn't start)
                25 burpees
                25 box jumps (20" box)
                400m run

                2nd-3rd round:
                500m row
                25 burpees
                25 box jumps (20" box)
                400m run

                Time: 46:48

                This workout is everything I hate, running, rowing AND burpees. The only good part were the box jumps.
                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


                • #23
                  Back Squat 3-3-3-3-3 reps

                  135 - 145 - 155 - 165 - 170 - 175

                  Not sure how I feel about the 175, don't know what my depth was since I was there by myself. Either way, these felt tough. I'm obviously slacking on the weighted squats.
                  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


                  • #24
                    "Fran"

                    Three rounds, 21-15- and 9 reps, for time of:
                    95 pound Thruster
                    Pull-ups

                    Time: 10:04 Weight: 63# Rx

                    Boo! My best "Fran" time was 8:04 last May. I can't wait till my upper body strength is back. I had some watermelon White Flood before today and my whole body was tingling during my workout. *giggle*
                    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


                    • #25
                      Ive seen people post NONRx and Rx'ed on their crossfit logs, whats the difference?
                      On track to bulk - http://www.controlledlabsforum.com/s...208#post144208

                      Comment


                      • #26
                        Originally posted by miccelol View Post
                        Ive seen people post NONRx and Rx'ed on their crossfit logs, whats the difference?
                        Doing a workout at the prescribed weight, etc.

                        So for Fran the prescribed weight is 95# for men and 65 for women. If they do a weight other then that (less then) it's not prescribed. If they use a band for their pull ups that means it's not prescribed as well.
                        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


                        • #27
                          6/15/11

                          Run 1 mile
                          1 min rest
                          Run 800 meters
                          1 min rest
                          Run 400 meters

                          Not for time.
                          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


                          • #28
                            6-16-11
                            "Nancy"

                            5 rounds for time of:
                            400 meter run
                            95/65 pound Overhead squat, 15 reps

                            Time: 24:26 Weight: 65# Rx

                            Getting my strength back.
                            6-17-11
                            Clean and Jerk 1-1-1-1-1-1-1 reps

                            53 - 63 - 73 - 83 - 88 - 93 - 98 - 103F - 103F

                            Totally happy with this. My last attempt at a max Clean was only 83. Jerks were even lower because of my injury. Slowly coming back. 98 was a Power Clean. I should have redone it as a Clean instead of going up in weight. I think I mind fucked myself on that one.
                            Last edited by bull.dogz; 06-17-2011, 03:38 PM.
                            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


                            • #29
                              6-19-11

                              "Badger"

                              Complete three rounds for time of:
                              95 pound Squat clean, 30 reps
                              30 Pull-ups
                              Run 800 meters

                              Time: 26:12 Weight: 63#

                              Only did 2 rounds. Low back was starting to hurt again.
                              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


                              • #30
                                damn girl keep pushin it!!!

                                dont push too hard and injure yourself, i wouldnt have anyone else's logs to read and help me understand crossfit :P
                                On track to bulk - http://www.controlledlabsforum.com/s...208#post144208

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