Feb 27, 2011

022811 MONDAY



0530/0600

Clean High Pull ADV (3-3-2-2-1-1) INT(3-3-2-2) BEG (3-3-3)

TABATA (8 MIN): 60% of your 1RM Thruster (2 min), ab mat sit up (2 min), push up (2 min), jump rope (2 min)

Open Gym

'Randy'

For Time
75 Power Snatches (#75)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

17 comments:

james said...

6.10 - a little slower than last time but technique was much better.

Welcome to all those people who did the fundamentals on Saturday. This mornings workout was technically demanding (learning point for programmers) - but its not like you ever know everything in CrossFit so you should expect to keep learning new exercises.

Greg said...

7:50 - much better than last time. I am still not shrugging enough. Thanks for the help Dave!

Bryan said...

"Warmed Up" with Angie
28:56

then

Randy as Rx'd
12:53

Noah said...

16:30. Only second time ever snatching a lot of reps so I focused more on form than intensity. Still not sure if any of my reps would have passed legal scrutiny.

Gary P said...

8:49-- I need to work on getting the bar up and back further at the bottom, especially towards the end.

Dave Hudson said...

5:52; USAW cert REALLY helped me on this, though since I hadn't done Randy before, I have no benchmark to which to compare.

James - your time was 6:08. I was timing too, and looked at my watch as you stood up to full hip extension on the last rep.

Are we having a March Fundamentals? Not sure if we had one planned due to the L1 Cert. For programming purposes...so that we can not plan the most technically demanding lift directly after a Fundamentals class.

Rob - I have a disc for you.

Anyone know where COL Monroe's office is? I was going to give him a copy of the disc as well, particularly since a) he's one of our sources of continuity and b) he's instructing an A910 section. (Not that he needs it, the man IS a L2.)

james said...

Dave - no March fundas because of spring break and the cert.

I will get the dates out for the April and May fundas this week

Wilson said...

5:21 as RX'd.

Dave Hudson said...

All - I will be at the Bubble at or about 1600 today. Joining us will be some of the Brits in town for the Eagle Owl exercise. (I DID try to encourage them to come to the 0530 group...and was told, "We're Brits...we don't do anything before 0800.")

I told them today's exercise...and yep, I did throw in that I recognize that "Randy" has an entirely different meaning for Brits.

Kay said...

6:22 w/ 45# bar. This was my first time doing so many reps of snatches. Have a "Randy" time with the Brits, Dave!

Mark said...

6:27
Tough one! I did max effort on pistols yesterday. Some smokin' times today, great work!

Kay said...

Well, I went through my log and saw that I did "Randy" in December from the Main Site; that time was 5:25 with 45#. Not happy with my performance today. I think I'll try it again in a few days to see if I can do better than today.

Scott said...

7:51 scaled weight to 65# as snatch is still not where it needs to be....but all good things to those who wait [and put in the effort]. Thanks for the pointers Dave. Next time will be Rx'd for sure.

Neal said...

6:58 as rx'd. Thanks for the coaching and encouragement, Dave.

Great to see so many new faces out there this morning. See you tomorrow.

jim, lesley, mikah & paige said...

6:59 as rx'd. struggled a bit with tempo. Great to have sean out today!

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

3:38 as Rx.

THEN

http://www.crossfitendurance.com/fri-225-draft/
Total distance: 1896m

Dave Hudson said...

Holy #$%(#%$! Ryan, 3:38? RXD?!?!?! That's incredible!

Nice work!

When are you going to be sponsored?