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  • #46
    July 7, 2011

    "DT"

    Five rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps

    Rd 1 - Weight: 105 DL; 93 HPC; 93 PJ (ugliest jerks ever and it hurt to lower weight)
    Rd 2 - Weight: 105 DL; 88 HPC; 88 PJ (jerks still ugly)
    Rd 3 - 5 Weight: 105 DL; 88 HPC; 83 PJ (also set up new bar to rack for jerks, it was wearing me out cleaning it from the ground)

    Time: 22:10

    This was tough. Doing hang cleans when your thighs are sunburnt is no bueno. Lower the bar was hard on my arms/shoulder as well but it feels okay right now. We'll see if they hurt tomorrow.
    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


    • #47
      Five rounds for time of:
      Run 400 meters
      145/95 pound Deadlift, 20 reps
      20 Push-ups
      145/95 pound Deadlift, 10 reps
      10 Push-ups

      Time: 28:09 Weight: 95/ Girlie push ups.

      Roxy was too tired to run today. She could barely do the 2nd run. My poor girl is getting old.
      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


      • #48
        Monday 110711

        Snatch one rep every minute on the minute for 15 minutes.

        33-38-43-48-53-58-63-68-73-78-78-83pwr-83F-63-63

        Back got really tight during the last 3 reps. Damn those deadlifts. 78 wasn't pretty but it's still a PR.
        Last edited by bull.dogz; 07-11-2011, 05:09 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


        • #49
          Tuesday 7-12-11

          25 Snatches

          Just trying to work on getting under the bar. Was going to do Cleans after but kept coming up on my toes so I gave up. Another day.

          Wednesday 7-13-11
          "Jeremy"
          21-15-9
          Overhead Squats - 53#
          Burpees

          Time: 9:49

          I hate burpess!
          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


          • #50
            “THE AIR FORCE WOD”
            For time:
            20 Thrusters
            20 Sumo deadlift high pulls
            20 Push jerks
            20 Overhead squats
            20 Front squats

            Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.


            Used 53#'s except on the last 14 reps of OHS. They were killing my wrist and I know my squats were shitty. Not a full squat.

            Time: 10:22 Also, only did 2 burpees on the minute except the first minute where I did 3.
            Last edited by bull.dogz; 07-14-2011, 05:14 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


            • #51
              7-17-11

              Snatch work - just working on my basics. The heavier the weights get the wider my landing gets so I need to go back to basics and practice my foot work.

              Followed this up with a 1 mile slow jog (had Roxy with me).


              7-18-11
              3 Rounds:
              10 Overhead Squats 135#
              50 Double Unders

              Time: 5:18 Weight: 63#

              No way I could do ohs with 95#'s. Hit parallel on every squat. Wrist hurt from all the overhead stuff lately. Double unders were broken. OHS just kill your shoulders. Good WOD though.
              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


              • #52
                Lizzie

                12, 9, 6, 3 reps of:

                Power Clean 83 lbs
                Ring Dips (w/red band)

                Time: 5:55

                Form was off with these. A couple I muscled up and the bar was too far away.
                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


                • #53
                  7-20-11
                  "Helen"
                  3 Rounds
                  400m run
                  21 Kettlebell swings 35#
                  12 Pull Ups
                  Time: 13:34 PR
                  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


                  • #54
                    7/24/11

                    21-15-9
                    Back squats 95#
                    Toes to bar
                    Ring dips (w/red band)

                    Time: 11:02

                    This was way harder then it looks. The toes to bar were tough some of them ended up being knees to elbows.

                    Diet has been pretty good although I had a cheat day yesterday. Down 4 pounds now.
                    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


                    • #55
                      21-15-9
                      Bench Press #75
                      Front Squats #85

                      Time: 5:35

                      Legs were sore from yesterdays squats but if I used the bounce they were no problem. This is the first time I've benched in almost a year. I could feel something in my right shoulder but it wasn't painful. Felt fine if I didn't touch bar to chest. I'll be adding in bench press or push ups to my workouts more often.

                      I actually would have finished my workout quicker but I stopped to spot my training buddy with his bench. But it was maybe only a minute at the most.
                      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


                      • #56
                        7/26/11

                        "Masters Event 4" - Modified
                        10 Handstand pushups (2 abmats)
                        20 Wallballs (10#)
                        30 Knees to elbows
                        40 Power Cleans (63#)
                        50 Burpees
                        60 Sumo Deadlift Highpulls (35# kb)

                        Time: 17:07

                        Fucking burpees!!
                        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


                        • #57
                          7/27/11

                          2 Rounds:
                          20 Pull Ups
                          30 Push Ups
                          40 Sit Ups (abmat)
                          50 Air Squats

                          Time: 10:58

                          My body is exhausted. This should have been 5 rounds but it wasn't happening today. Tomorrow will be an active rest or just rest.
                          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


                          • #58
                            7-28-11

                            12-9-6
                            Clean & Jerk
                            Ring Dips (w/red band)

                            Time: 19:19 Weight 63# - struggled with my jerks.


                            7-31-11

                            5x3 hang snatches (bar only)
                            3x5 Snatch Balances (bar)
                            1x3 1 hang snatch; 3 snatch balances 43#
                            1x3 " 53#
                            1x3 " 63#

                            Box jumps - 25 - 30"


                            8-1-11

                            Cleans
                            1x3 63# hc
                            1x3 73# grnd
                            1x3 83#
                            1x3 83#

                            Back Squats
                            1x5 113#
                            1x5 133#
                            1x3 143
                            1x2 153

                            3 rds:
                            10 kettlebell swings - 35#
                            10 ghd situps

                            8-2-11
                            Jerks (box)
                            1x5 53#
                            1x5 63
                            1x3 73
                            1x3 83
                            1x3 83
                            1x1 93
                            1x1 98 F

                            4 rds of 5 reps
                            Ring dips w/sml ppl band
                            Last round no band

                            Run 1 mile 10:59
                            Run 800m 5:08
                            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


                            • #59
                              8/3/11

                              1x5 Hang Snatch 33#
                              1x3x3 HS + SB (snatch balance)
                              1x3x3 43#
                              1x3x3 53#
                              1x3x3 63
                              1x3x3 68 (2nd SB F)

                              20 Cal Row
                              30 Wallballs 10#
                              20 Toes To Bar
                              30 Box Jumps 20"
                              20 SDHP 62# kb
                              30 Burpees
                              20 Shoulder to Overhead 73#
                              120ft sled pull w/ 155#'s
                              Time: 20:48

                              8/4/11

                              Cleans
                              1-1-1-1-1-1-1-1 Worked up to 93#

                              Front Squats
                              5 @ 93
                              3 @ 103
                              3 @ 113

                              Back Squats
                              3 @ 113
                              3 @ 123

                              8/5/11
                              Annie
                              50-40-30-20-10
                              Double Unders
                              Abmat sit ups

                              Time: 6:46 PR!!

                              8/8/11

                              3 @ 33#
                              2 @ 53#
                              wasn't feeling it today

                              Back Squat
                              5 @ 103
                              5 @ 123
                              3 @ 133

                              Push Press/Jerks
                              10 x bar 33#
                              5 x 53#
                              5 x 63#
                              5 x 68
                              5 x 73

                              Strict Press
                              1 x 33#; 43; 53; 63; 68 First time doing a strict press in a very long time. Had more in me but didn't want to push it.

                              Strict Pull ups
                              3 x 3

                              8/9/11

                              Overhead squats
                              3 reps of ......
                              33#; 43#; 53; 63; 73; 73; 78 All below parallel.
                              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


                              • #60
                                Had such an awesome weekend. Started off with lifting at Cal Strength on Friday night. That's always fun.

                                Then I had a lifting seminar on Sunday. Needless to say I am so sore but made a couple of pr's.

                                Snatched 40 k
                                Cleaned 50k and Power Cleaned 55k.

                                Starting next Monday I will be working with one of the guys one on one to improve my lifts.
                                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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