Friday, April 23, 2021

*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.

27 thoughts on “Friday, April 23, 2021”

  1. 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

  2. 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!

  3. 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

  4. 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 🙂

  5. 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

  6. 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!

  7. 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

  8. 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

  9. 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

  10. 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

  11. Jeremy Fullingim

    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

  12. 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

  13. 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

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