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  • So glad this week is almost over. It's been tough. I'm sure doing the Open didn't help.

    There's a meet at the end of the month. I want to do it but if I'm feeling like I am now there's no way I can. So for my lifts I'm trying to hit what my openers would be each time. 47/60

    Snatch: (w/up: dbls - 20, 20, 25, 30) 35, 40 (m) pwr'd didn't go under
    40, 43, 45 47(mx4) I'm either not pushing it back enough or missing behind.

    CnJ: 35, 35, 40, 45, 50, 55, 60

    DL on board: 8x3 @83kg

    Sumo 6x6 @71kg

    Squats/pause 2x15 @ 45kg

    Hip extension - 100
    15, 15, 15, 15, 15, 15, 10
    Pulldowns - 50
    15, 15, 20
    Abmat situps
    20, 20, 20, 20

    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


    • Snatches: 20, 20, 25, 25, 30, 30
      Just testing out the shoulders. Hips are feeling better too.

      Military presses 5x5 w/30# db
      Definitely a lot hard with more weight but no misses.

      Bench -wide/pause 4x6 35kg
      Easy.

      Snatch press 3x15
      15kg

      Chest supported rows 3x15 w/20#db (still hate these)
      Cable flyes 2x25 ppl bands

      Band pushdowns - 100 red band
      20, 20, 20, 20, 20
      Side raises 2x25 w/8#db
      Big difference using 8#'s compared to 5's last week. Much harder.

      Planks 1, 1, 1 (1m rest between each)


      Crunches 20, 20, 20
      Reverse crunches 20, 20, 20

      No video today. Too much going on at the gym because of the Open.
      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


      • Complete as many rounds and reps as possible in 10 minutes of:
        75 pound Shoulder to overhead, 5 reps
        75 pound Deadlift, 10 reps
        15 Box jumps, 20" box

        6 rounds
        5 Push presses
        10 Deadlifts
        13 box jumps

        208reps
        Last edited by bull.dogz; 03-17-2013, 07:33 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


        • Paused bench 10x3 @ 35kg
          2 boards 6x6 @ 35kg
          close grip 3x20 @15kg
          pendlay row 5x10 @ 30kg

          superset:
          tricep ext 20, 20, 20, 20, 20
          curls 4x15
          15kg

          Up/downs 12, 10
          trunk twists 30, 30

          Got my workout done in about an hour today. No interruptions.
          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


          • Snatches: 20, 25, 30, 35, 40(m-behind), 40, 43, 45 (m), 46 (m), 48 (m), 35, 40, 43(m)
            Every one of those misses I was under it and they all moved just a bit too far back so that I couldn't hold it. But I didn't power any of them.
            Clean n Jerks: 35, 40, 45(m-clean went right on my ass), 45, 50, 55, 60, 63, 65 (not a pretty jerk)
            Clean: 68, 71 (m- not quite fast enough), 71 clarked it twice
            The cleans didn't feel heavy but I had no rhythm and wasn't bouncing out of the hole. My legs were quivering just walking up to the bar around 65. Honestly, I didn't think I was going to move fast enough to get under it. Didn't struggle at all to stand them up though so I know I'm a lot stronger.

            Was really only going to work on the lifts and say fuck the rest for another day. But oh hell, it's not that heavy.

            DL on board 8x3 @ 73kg
            Sumo 6x6 @ 61kg
            Pause squats 2x15 @ 35
            Pull downs - 50 blue band
            Hip Extensions 15, 15, 15, 15, 15, 15, 10
            Planks 1:20, 1, 1

            Almost thought I could get away with not doing the hip extensions. We only have one GHD and someone was using it but he finished his workout and I still had time before I had to judge. Fuck!

            Tomorrow night is 13.3. I don't want to do it. But I don't think I'm going to do the meet. I just don't have it in me. What I really need to do is just stick with what my coach has programmed for me and not all this extra shit.
            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


            • Did some light snatches. Not even worth mentioning. I'm off and I don't know what it is.

              Deadlift on board
              8x3 @ 83kg/183#

              Sumo's
              5x5 @ 77kg/169
              I always have this fear that this will be like the first time I tried to sumo and couldn't get the weight off the ground but it felt easy.

              Front Squats
              2x12 @ 47kg/103

              Lat pulldowns - blue band
              25, 25

              Ghd situps - 20, 15, 15

              Leg curls - purple band
              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 feel like doing any lifting today. I'll do it tomorrow.

                Deadlift on board
                8x3 @ 86kg
                Didn't warm up really well so it took a bit to get some speed.

                Sumo
                5x5 @ 80

                Front Squats
                2x12 @ 50

                Lats (blue bnd) 15, 15, 20
                Abmat situp 15, 15, 20
                Leg curls - 15, 15, 20

                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


                • Snatches:
                  20, 25, 30, 35(m - didn't push back), 35, 40, 42 (m - behind)
                  Board work - 35x5
                  40, 43, 45, 47, 49 (clarked)
                  I'm all over the place with snatches lately. Today was actually one of my better days. Felt like I was jumping about a foot forward and shooting my hips out. I'm also not sitting back on my heels. I need to just stick to board work for a while I think.

                  Clean & Jerk
                  35, 35, 45, 50, 55, 60, 63 (no jerk - smashed my pinky on the clean), 65 (missed the jerk, leaned back)
                  Clean
                  65, 68, 70, 72 (PR), 74 (clarked it twice and was going to call it a day)
                  Decided I couldn't walk away, it's not heavy. 73!! PR These cleans looked much better than my 70kg pr but I didn't catch a bounce of either of them.
                  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


                  • Warm up: 100 pullaparts/pressdowns, 3x15 push ups, 3x10 sotts (15kg)

                    Snatches (board/hips/knee)
                    20, 20, 25, 25, 25
                    Went right on my ass on the last one. Timing, everything felt off. I'm not sitting back and I rock back after the fact and lose my balance. Going to do the sotts again for warm ups.

                    Bench 8x3 @ 39kg

                    1 Board 5x5 @ 39kg

                    Close grip 2x12 @ 31kg

                    Flys - 50w/15# db
                    Lats - 50 blue band
                    Push downs - 50 red band

                    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


                    • Just realized I've trained 6 days straight. I need rest.

                      Squats
                      8x3 @ 73kg

                      Wide stance
                      5x5 @ 63

                      RDL
                      2x12 @ 53

                      Lats - blue band
                      25, 25

                      V-ups
                      15, 15, 10, 10

                      Glute bridges
                      15, 15, 10, 10

                      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


                      • Military press
                        5x5 @ 23kg

                        Dead bench
                        12x1 34kg

                        Close grip
                        4x6 @ 36kg

                        Lats - 15, 20, 15

                        Flys - 25, 25 (purple band)

                        Pushdowns - 10, 10, 10, 10, 10

                        Worked on my chest to bar pull ups for the Open 13.5. Last frickin WOD. I've never done c2b before so I wanted to see if I can get them. I can.

                        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


                        • kipping pullups look like hell
                          --lllll--------lllll--
                          IRON MIND

                          Comment


                          • Sots 3x10 bar
                            These felt good today. Sitting on my heels, knew it be a good snatch day.

                            Snatches: 15x4, 20x2, 25, 30, 35, 40, 43, 45 (m-behind), 47 (m-front), 49 (clarked), 45, 47 (m-right knee caved in), 48, 50, 52, 54 (clarked), 55 (mx4 front), 56(m-kn), 56 PR!!, 58 (m-didn't lock out), 58 (clarked)
                            I almost gave up after the first 47. The 45 felt heavy but I made myself keep going. I'm missing in front on most of these, some because I was just too slow and others because I wasn't on my heels. Coach told me Monday when I pr'd my clean that I needed to pr my snatch too. That's all I kept thinking about and I wasn't going to walk away till I did.

                            Clean n Jerk: 45, 45, 50, 55, 60 (no jerk-smashed my thumb on the adjust) wtf?! My pinky is still strained from doing that on Monday. 63 (missed the clean, elbows too slow and I could feel myself pulling the shit outta the bar). Fuck it before I kill myself.

                            Deadlift on board
                            8x3 @ 89kg

                            Sumo
                            5x5 @ 80kg

                            FS
                            2x12 @ 53

                            Lats - blue band - 10x5
                            Abs - 50 abmat situps/3-1:00 planks
                            leg curls - purple band

                            I was exhausted and deads left heavy. Sumo's felt way easier than conventional.

                            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


                            • Originally posted by FeMind View Post
                              kipping pullups look like hell
                              They are but they are the only way I'm going to get my chest to touch.
                              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


                              • CrossFit Open 13.5 - 28 reps (15 thrusters, 13 chest to bar)

                                Bench
                                8x3 @ 41kg

                                1 Board
                                5x5 @ 41

                                Close grip
                                2x12 @ 32

                                Flyes - 15#db

                                Lats - blue band

                                Pushdowns - red band

                                Worked on muscle ups, need to work on the transition. I can get high enough just not pushing my head through.

                                Stretching and some light ab work to help with my back. Whole body is sore today.

                                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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