*Athletes choice
“Isabel” (power or squat) For Time:
30 Snatches 135/95# MRX 95/65#
or
“Randy” For Time:
75 Power Snatches 75/55#
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
or
For Time:
100 DB/KB Snatches Alternating Arms 50/35 RX+ 70/50 DBs/KBs MRX 40/25
Compare to December 4, 2019.
CFJ Mile: 10:42-4:00=6:42
Isabel (PS) 3:11
Randy (starting at 10:00) 4:47
CFJ Mile – 10:26 – 4:00 = 6:26
Randy – Rx 5:21
WOD #3 – 100 DB snatch 25# – 4:44
CFJ mile on Bike
9:44-4= 5:44
Isabel Rx’d w/ squat snatch
7:24
*missed 1 SS on #30
CFJ Mile: 9:01 minus 4 min rest = 5:01
400m: 1:09
Rest
200m: 2:48
Rest
400m: 5:03
Rest
200m: 6:44
Rest
400m: 9:01
“Isabel” (power ): 3:54
“Randy” : 4:52
CFJ Mile – 9:41 – 4:00 = 5:41
Isabel (95#): 3:07 (not a PR 🙁 )
Rested 3 min
Randy (Rx): 7:33
Rested 2 min
*With remaining time until 20min cap did the Alt DB Snatch (50#)
Started at 15:40
-got through 51 reps at 20min cap
Shout out to William on the CFJ Mile – crushed it. And to Mr. Butterfield on the squat snatches – you the man! Fun class – thanks Breck!
You did amazing Ryan!! Well done
CFJ Mile 10:11 – 4:00 = 6:11
Isabel 95# – 30 reps Completed
Randy 75# – 75 reps Completed
Alt DB Snatch 50# – 42 reps at time cap
CFJ mile as an activator, went gentle
10:11-4:00= 6:11
“Isabelle” – squat snatch
6:33 (all singles, 2 misses) – legs were tired going into this
“Randy” at 10 min mark
3:56 (Set of 25 then all 10’s. Next time maybe try sets of 15)
100 DB snatches 35# at 20 min mark
4:38 (50-25-25)
3 mile cool down
Awesome photo 🙂
CFJ mile as an activator, went gentle
10:28 (I think)
“Isabel” – 1:40
“Randy” – 4:22
Awesome picture Ben!
Major lower back issues this morning. Very slow, strict movements only.
60 cal bike – untimed.
60 strict press @ 75#
60 strict push-ups
CFJ mile on the bike
9:36 total time
Randy
4:13
CFJ Mile
10:55-4:00
6:55
Isabel
MRX-3:37
CFJ Mile 12:32 – 4 = 8:32
Isabella: 35# bar with a squat, technique focus.
10-5-5-5-5, 5:35
CFJ Mile: 9:23
Isabell (squat) RX: 5:24
Cfj mile on Bike (1km, .5km, 1km, .5km, 1km)
10:18-4min rest= 6:18
Isabel with 85# and all squat snatch
7:00 (2 misses)
Ouch
100 DB snatch with 35#
4:47
Thanks for your help, Nicole!
Cfj mile
11:16
Wod Randy
6:45
CFJ Mile
400-1:27
200-0:42
400-1:21
200-0:44
400-1:21
Total time=9:35-4:00(rest)=5:35
“Isabel”
As Rx’d
Squat Snatch (no misses)
Today’s Time: 3:59
12-4-19-2:46(PR)
7-19-18-2:49
5-30-17-2:51
“Power Isabel” 5-18-16-1:57
5-20-15-3:31
9-2-14-3:30
10-14-13-3:41
4-17-13-3:37
6-12-12-3:46
5-11-11-3:50
10-11-10-6:22
1-25-10-4:55
9-15-09-5:03
3-31-09-7:39
11-2-07-14:56
CFJ Mile: 9:10 (4:00) 5:10
* Great push Miranda and Moses
For Time:
100 DB/KB Snatches Alternating Arms 50 Rx
6:41
Post WOD: 50 GHD
CFJ mile
10:24 or 34, can’t read my handwriting
Fun to watch all the fast people at 12!
Isabel RX- all squat snatch
6:14
2 misses (rep 13 and 18)
Rested until 10 min mark then:
100 DB snatches
5:24
CFJ Mile on the Ski-erg
10:42 – 4:00 = 6:42
—
Randy Rx’d
tapped out after 30 reps – sore neck wasn’t having it.
—
EMOM – 6 minutes
10 push-ups
5 strict pull-ups
CFJ Mile
400-1:30
200-0:58
400-1:32
200-0:55
400-1:51
Total time=10:46-4:00(rest)=6:46
“Isabel”
As Rx’d
Squat Snatch (no misses)
6:28
*
Rested 3 minutes
Did “Randy” rxd
7:11
1:13, 0:40, 1:17, 0:43, 1:28
Total time 9:21-4=5:21
Isabel SS: 5:58
100 DB at 9 min mark: 5:33
CFJ mile – assault bike (4K)
10:21-4:0=6:21
Isabel (power)
5:41 – missed on rep 27ish?
2019 – 5:48
Jenks Mile in the rain 10:06, min and a half-ish over PR.
I blame the puddles, both on the ground and around my mid section.
Power Isabell – 3:36
Isabel 2:27
Randy 4:10
At Home WOD
CFJ mile (first time to run) w/ weighted vest
1:13, :37, 1:05, :36 and 1:04
Isabel (power) all singles
2:53 (not my best but not bad after vacation)
Rested to 10:00 then
Randy
4:52 (15-10-10-10-10-10-10)
KP POWER ABS
Had fun on vacation, glad to be back