February 13, 2008

Wednesday 080213

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Randy-th.jpg

Enlarge image

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.

Posted by lauren at February 13, 2008 6:19 PM
Comments

Rip, brothers stay safe!

Comment #1 - Posted by: pierre augé at February 12, 2008 6:58 PM

RIP Randy - you will always be remembered as the real deal.

I do not have enough equipment to have all 10 officers in my unit perform this workout, so we will figure out a way to modify it.

Sgt. Gina Holmstrom
Southwest LAPD

Comment #2 - Posted by: k9thatbites at February 12, 2008 6:59 PM

ditto, #1


Comment #3 - Posted by: BrianG at February 12, 2008 6:59 PM

Oh My Gosh. Another one? My prayers are with his wife and children.

I don't feel as good about this now but

Back Squat - 200# pr by 20#

Comment #4 - Posted by: AllisonNYC_23/5'2/120 at February 12, 2008 7:00 PM

My deepest sympathies to Randy's friends and family.

This is going to be a tough WOD, do it with pride.

Comment #5 - Posted by: gaucoin at February 12, 2008 7:01 PM

Rest in Peace brother...tomorrow is for you.

Comment #6 - Posted by: stalter/m/29/200 at February 12, 2008 7:02 PM

Aw man, back to back Hero workouts? I started the week down, and now I'm downer. RIP Officer Simmons. Will honor you tomorrow afternoon if I can get my Snatch form down (currently it sucks). If not, I'll sub power clean and jerk.

Comment #7 - Posted by: GMT-NYC at February 12, 2008 7:07 PM

Two in a row? This has been a rough week. Randy, I'll do my best for you big guy

Comment #8 - Posted by: EricBrandom at February 12, 2008 7:08 PM

Are these hanging, or from the ground??

Comment #9 - Posted by: thedannyboy at February 12, 2008 7:09 PM

Thoughts and prayers to Randy's friends and family.

Comment #10 - Posted by: Jason Ackerman - Albany CrossFit at February 12, 2008 7:10 PM

Interestingly enough, as rebellious as I have always been and added to what seems to be a hypocritical desire to serve in the Military—the Hero posts (which seem to be coming more by the week) have added an indescribable respect for the people behind the uniforms and the characters under the armor.
Sometimes I think it's their pictures that get me.
Sometimes its pain of their honored workout.
Mostly I respect people who are so utterly dedicated to what they believe in. And the selflessness of that.
I feel like that’s cliché. But Nate, Randy, Badger…and the others add personality and dignity to all of this. In some comparable ways I can think of others in this community equally honorable, and thankfully still close.

Comment #11 - Posted by: Cullen at February 12, 2008 7:12 PM

i remember the watching the live news coverage that day.

let's get fierce w/this one folks!

Comment #12 - Posted by: cleverhandz at February 12, 2008 7:13 PM

#9 thedannyboy
If it was hanging it would specify. These are from the deck.

Comment #13 - Posted by: schapm at February 12, 2008 7:14 PM

Another fallen hero. God speed, Randy.

Comment #14 - Posted by: Jacob Tsypkin at February 12, 2008 7:16 PM

Police never get paid enough for what they do every day. They're hangin' it out on the line locally just like our people overseas. Deacons of the street. Show Randy and his family some respect by respecting the law. God bless you and those like you that keep us safe here and abroad!

Comment #15 - Posted by: Pesqueso at February 12, 2008 7:16 PM

I am very sad this week.

Thank you Randy for your dedication and service. My thoughts and prayers to your family.


d

Comment #16 - Posted by: Biggdave at February 12, 2008 7:17 PM

My K9 Detail and I were participating in a Suspect Containment class here in Sacto. when we heard the news immediately after the incident. The instructor, Jack Schonley, is an LAPD cop who had worked with Randy - Jack could not say enough good about Randy. We were all touched by Jack's raw emotion at the loss of one of his former Metro partners. Having been in Jack's shoes only a month prior, many of us were fighting to keep a dry eye.

God speed, Randy. Thank you for your service and duty to the citizens of LA and the State of California. You will be missed by many more than you will ever know. The Thin Blue line is more than a saying, it is a blood line through all of us wearing a badge - we have lost a family member.

My prayers and condolences go out to Randy's family, his immediate partners at Metro Division, and the LAPD as a whole.

My best wishes for a speedy recovery also go out to Randy's partner, James Veenstra, who was also shot during that SWAT entry. James suffered a GSW to the jaw area, but is expected to make a full recovery with some special surgery and therapy. Get well soon, brother.

Ian Carver (K9-4)
Sacramento Sheriff's Dept.
Canine Enforcement Detail

Comment #17 - Posted by: Ian Carver at February 12, 2008 7:17 PM

Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed to the home after a suspect inside called 911 and claimed to have murdered three family members.

As the team entered, the suspect opened fire, striking Officer Simmons and a second officer. Both officers were immediately transported to Northridge Medical Center, where Officer Simmons succumbed to his wounds approximately 30 minutes later.

The suspect was later shot and killed by another member of the SWAT team as the standoff continued.

Officer Simmons had served with the Los Angeles Police Department for 27 years. He is survived by his wife, two children, parents, and two sisters.

RIP Brother. Another name on the wall, so sad.

Comment #18 - Posted by: L22 at February 12, 2008 7:20 PM

My prayers are with your family officer Simmons.

Is this for time?

Comment #19 - Posted by: john g at February 12, 2008 7:20 PM

I was taught by my father that you don't play "Cops" and "Robbers"...Police Officer deserve more respect than that we don't call then "Cops." My Dad also taught me, "we all sleep safe at night becuase they sacrifice all for us in tucked safely in our homes."

I Thank God for Men and Women like Randy, Nate, Michael, and the rest that serve and can know that each free breath I take is only afforded me by those who gave their last so I could safely take my next.

God Speed...I would say take a rest day you deserve it...but I'm sure Saint Peter and the boys will be doing CrossFit down by the Pearly Gates...So One last time 3...2...1...Go

Comment #20 - Posted by: sully at February 12, 2008 7:22 PM

My prayers go out to Mr. Simmons, all of our fallen heroes and to all of those who protect us daily.

I was wondering if these heroes were fellow crossfitters as well?

Comment #21 - Posted by: theycallmefreak at February 12, 2008 7:22 PM

We shall not forget these brave men and women who serve us day to day. It is through thier sacrafice and love of their own life that we can continue ours. My prayers go out to all the famlies of all our brothers and sisters who gave eveything. May their souls be rewarded by the Lord's eternal palace.
I will live my life to the fullest in appreciation for the sacrafices others have made. The losses will not be in vain.
Ricky Campos

Comment #22 - Posted by: Ricky Campos at February 12, 2008 7:25 PM

#11, I couldn't agree more.

Comment #23 - Posted by: GMT-NYC at February 12, 2008 7:25 PM

RIP Brother

You are the standard we all strive to be in our personal and professional lives. You will never be forgotten. Prayers to your family.

Officer Vennstra get will soon. You to are the standard.

Officer Hines
77th Division

Comment #24 - Posted by: William Hines at February 12, 2008 7:27 PM

Another sad day. God speed Randy. My prayer and thoughts to your family and your memory.

Comment #25 - Posted by: Theresa & Mark at February 12, 2008 7:29 PM

I too remember watching the news report that day... Rest in Peace Officer Simmons.

Comment #26 - Posted by: Aaron at February 12, 2008 7:29 PM

rip brother!

missed nate today, ill be going double in the AM for both of you!

Comment #27 - Posted by: teKev at February 12, 2008 7:30 PM

Add our prayers too.
God bless.

Comment #28 - Posted by: Matt & Pam at February 12, 2008 7:30 PM

RIP Randy Simmons - A True Hero

Comment #29 - Posted by: Jesse at February 12, 2008 7:33 PM

Rest in Peace brother!

God bless your family.

It will be an honor to do this WOD.

Comment #30 - Posted by: botdoy at February 12, 2008 7:36 PM

Donations are being collected for Randal Simmons and his fellow SWAT officer, James Veenstra, who was wounded in the same incident. If you would like to donate, please follow this link: https://www.lapfcu.org/news/community_corner.html

To learn more about Randal Simmons, and the many ways he gave to his community, read this LA Times article - http://www.latimes.com/news/local/la-me-profiles8feb08,0,2390384.story?page=1

I personally feel we owe an incredible debt to every police officer who has served, currently serves, or will serve in this city. I see them out there on a daily basis and I am grateful for their existence. They are the line between order and chaos, between life and death. They willingly stand on that line, so the rest of us need not. We go about our days carefree, not even knowing from what we have been protected. And God forbid, the day come that you realize the need for them, they are there.

Comment #31 - Posted by: Becca - Petranek Fitness/CrossFit LA at February 12, 2008 7:37 PM

After being whipped by "Nate" today and reading more about this hero, my thoughts turned toward Randy Simmons, who I had learned about last Friday. Thank you for posting a WOD for him also. I was debating on hitting the WOD tomorrow morning due to my tac team's training later in the day. This one will be an honor to do and well worth the pain later. God bless our warrior heros.
Train Hard and Stay Safe.

Comment #32 - Posted by: Tim L at February 12, 2008 7:40 PM

To Randy & Family: thank you for your service and your ultimate sacrifice. I will do this workout in your name, with passion. Godspeed.

Comment #33 - Posted by: CraigH at February 12, 2008 7:42 PM

i'm so tired of good people being killed.

Comment #34 - Posted by: MOE at February 12, 2008 7:43 PM

#19 When it says post time, it's for time. If it says total reps, then it's for total reps. Whatever is supposed to be posted is the goal.

My thoughts are with Randy's family, friends, and brothers in arms.

Comment #35 - Posted by: Nisocrew at February 12, 2008 7:44 PM

I was only behind a badge for 34 months or so, but I still feel the kinship and admiration for those who protect and serve. I have always grateful when deployed for those who kept my family safe at home. I offer my humble thanks to Randy, and prayers for his family. This WOD seems like an absolute monster; thanks, Coach, for giving us this way to mark the passing of one who has made it better for all of us.

Paul

Comment #36 - Posted by: Apolloswabbie at February 12, 2008 7:47 PM

My prayers go out to the families of officer Randy Simmons and CPO Nate Hardy.

Comment #37 - Posted by: Robzilla at February 12, 2008 7:49 PM

Man, another loss.
Prayers to Randy's family.

Comment #38 - Posted by: Anthony Springman at February 12, 2008 7:51 PM

Our family's thoughts and prayers are with Randy's family and friends. We hope that the memories of his love comfort you.

It will be a honor to do this.

Kate

Comment #39 - Posted by: jknl at February 12, 2008 7:53 PM

i was looking at the wod for today this morning and was bothered by another hero workout and said to myself," why are there no hero workouts for people of color? we serve this country and unfortunately die in that service too. does no one appreciate our sacrifices?" i had a mind to post those comments and decided to let it go because after all this is a workout site, and it wouldn't be fair to the memories of those who we are recognizing.now this evening i check for the wod and there is what i was hoping for, a hero wod for someone of color.sometimes we need to be careful of what we wish for. my heart goes out to all service people and their families, those we have lost and those who are still fighting for our freedom and safety here and abroad.god bless you all

Comment #40 - Posted by: duane at February 12, 2008 7:54 PM

RIP, Officer Simmons.

Comment #41 - Posted by: gant at February 12, 2008 7:57 PM

Thank you for your sacrifice Randy

Clovis PGPG

Comment #42 - Posted by: Clovis at February 12, 2008 7:57 PM

Yeah,that was supposed to be PGPD

Comment #43 - Posted by: Clovis at February 12, 2008 8:00 PM

#34 : seriously. What kind of world are we living in?

Comment #44 - Posted by: AllisonNYC_23/5'2/120 at February 12, 2008 8:01 PM

Godspeed.

Comment #45 - Posted by: adal at February 12, 2008 8:01 PM

Randy,

You truly will be missed, but never forgotten my friend. Thank you for your service to LAPD SWAT, LAPD, the City of Los Angeles and our Nation. Most of all, thank you for your friendship and leadership over the years. You are a true American hero, and I know that the example you set for leading a fulfilling and giving life will continue to serve as an inspiration for countless others.

God Bless!

Your Teammate,

George Ryan
LAPD SWAT

Comment #46 - Posted by: George Ryan at February 12, 2008 8:06 PM

As a fellow officer, and swat member (different agency in LA County), it is a sad day to lose another brother. Our team will be doing this workout to honor Ofc. Simmons and Ofc. Vennstra. We will also be attending the funeral services this coming Friday.

RIP Brother, thank you for sacrificing your life for others. You are a true hero.

Comment #47 - Posted by: Shaun at February 12, 2008 8:13 PM

# 21 - Yes LAPD SWAT Officers are xfitters and they are studs. Truly the real deal.

As a fellow officer, and swat member (different agency in LA County), it is a sad day to lose another brother. Our team will be doing this workout to honor Ofc. Simmons and Ofc. Vennstra. We will also be attending the funeral services this coming Friday.

RIP Brother, thank you for sacrificing your life for others. You are a true hero.

Comment #48 - Posted by: Shaun at February 12, 2008 8:15 PM

#40 Duane
These are not men picked at Coach's whim as representative of our nation's heroic dead. They are fallen CrossFitters. I think every CrossFitter (that Coach knows of) killed in action is honored with a hero WOD. I sincerely doubt that there has been any kind of effort to exclude men of color from this small group. Maybe CrossFitters of color have just been lucky so far, or maybe there are comparatively few CrossFitters of color in uniform. I don't think that race has the role that you think it does though in terms of anyone being left out due to the color of his skin.

Comment #49 - Posted by: schapm at February 12, 2008 8:20 PM

Our thoughts and prayers go out to the family and friends of officer Simmons. Rest in peace

Comment #50 - Posted by: crossfit5280 at February 12, 2008 8:21 PM

M/36/6'2"/195
Colorado Springs

I love the new wods despite the circumstances.

God bless!

Comment #51 - Posted by: Brent "BWM" Maier at February 12, 2008 8:21 PM

I hate seeing new Hero workouts.


RIP, and God bless.

Comment #52 - Posted by: Patrick Donnelly at February 12, 2008 8:21 PM

The loss if felt deeply and will be felt forever. Good luck and god bless his family. This is a reminder of how fortunate we all are, to still be able to do this WOD in his and all the others honor. I thank them for allowing me to live safely each and every day.

Comment #53 - Posted by: Dr. T at February 12, 2008 8:22 PM

Good people will continue to be killed as long as more good people are willing to stand up and maintain the right.

Some sit back and ask why, some answer those questions and some stand up and do something about it.

To all the boys I know out there doing something about it, I say again - stay safe!

Comment #54 - Posted by: pierre augé at February 12, 2008 8:24 PM

Officer Randal Simmons died while saving a life. A female was still alive inside the house when the team entered, and was able to escape due to the direct action of these warriors in taking the fight to the bad guy. Other officers then risked their own safety to extract the wounded from harm's way. We have trained with these guys and they are professionals all the way. They taught us much and treated us with respect. The citizens of Los Angeles should be proud that they are protected by such men who would risk all to save someone they've never met. Our prayers are with the Simmons and Veenstra families and the entire LAPD SWAT team.
Boise PD
Special Operations Unit

Comment #55 - Posted by: Randy Roper at February 12, 2008 8:26 PM

Another hero workout

I know crossfit has a large law enforcement following. Any officers out there should consider participating in the police unity tour. I have for three years and I can tell you that riding into the memorial through the friends and family of fallen officers is a moving experience. The main purpose is to honor fallen officers and unfortunately Officer Simmons name will be engraved on the memorial wall this May. Here is the link if you choose to check it out.

http://www.policeunitytour.com/

http://www.nleomf.org/index.htm

Comment #56 - Posted by: brian521 at February 12, 2008 8:35 PM

Coach, how about making the police unity tour site a friend of crossfit?

Comment #57 - Posted by: brian521 at February 12, 2008 8:39 PM

My heart dropped when I saw this. I'll power through this tomorrow with Randy in my thoughts.

Comment #58 - Posted by: hub at February 12, 2008 8:42 PM

Question... since Isabelle is not specific about what kind of snatch is to be performed, does that indicate that it's whichever you can do? Power snatch or full squat snatch?

MC

Comment #59 - Posted by: MC at February 12, 2008 8:42 PM

rest in peace officer.
impressive to be 51 and on SWAT... an example to all that training pays off.

Comment #60 - Posted by: Robin at February 12, 2008 8:50 PM

I agree with 52...


I hate seeing new hero WOD's. Two in a row this week have been heartbreaking.

RIP fellas.

Comment #61 - Posted by: Chad@ASU at February 12, 2008 8:51 PM

I hate seeing these. My thoughts and prayers are with the family. I look forward to the honor of feeling the pain of the workout.

Comment #62 - Posted by: Rajun Cajun at February 12, 2008 8:52 PM

I am always moved by the Hero workouts that are posted within the site. As a fellow police officer, this one touches home big time.

Everyone in the law enforcement community knows that LAPD has always been looked at by outside agencies due to the media attention and the department's deep history. When Randy Simmons was killed, phones were ringing here in the midwest about the incident and the tragic loss.

LAPD's SWAT Team is greatly respected and I am sorry for their loss. I have even more sorrow for the Simmon's family so lets all pony up and push hard for these guys who have sacrificed for us.

Comment #63 - Posted by: sean (crossfittulsa) at February 12, 2008 8:55 PM

*

Comment #64 - Posted by: Chris from Tx at February 12, 2008 8:56 PM

Thank you for your service. Rest in Peace.

Comment #65 - Posted by: Rob G at February 12, 2008 9:00 PM

God bless from the LEO's in the UK. It's 0500 here and i'm just leaving for duty. We will continue to do our best to honour those who went before.

Comment #66 - Posted by: JonM at February 12, 2008 9:24 PM

29/f/110

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (sub jumping bar muscle ups, last 2 rounds 3pu+3dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (sub 55# db swings)

11 rounds + 3pu, 3 dips

eric

34/m/145

3 pull-ups, 3 dips for 1 MU
feet elevated on squat rack (mod hspu)
55# db swing

12 rounds + pull-ups + dips

pre: nswux2
post: stretching

Comment #67 - Posted by: nadia shatila at February 12, 2008 9:34 PM

When I start my tour of duty God,
Wherever crime may be,
as I walk the darkened streets alone,
Let me be close to thee.


RIP brother

Comment #68 - Posted by: Dan at February 12, 2008 9:44 PM

A hero among heroes.

LAPD, keep fighting the good fight.

Dan Silver, San Francisco PD Gang Task Force

Comment #69 - Posted by: Dan Silver at February 12, 2008 9:47 PM

By all accounts, we have lost a fine human being as well as a true hero. Our prayers go out to Ofcr Simmons family.

RIP

Comment #70 - Posted by: g.luke at February 12, 2008 9:52 PM

RIP Officer

Comment #71 - Posted by: DJ at February 12, 2008 9:54 PM

RIP, officer. You are not forgotten.
THANK YOU, all of our First responders, Police and military everywhere--especially those that frequent the CF blogs. Know that you are in our every thought and prayer....ALWAYS!
God bless you all and your families.
--Sincerely,
A VERY grateful civilian!

Comment #72 - Posted by: JOE at February 12, 2008 10:12 PM

May the Lord be with those that were left behind. Family, friends, loved ones. Many prayers to those in uniform who protect our freedom, streets, and lives. Rest in Peace Officer Randy Simmons.

Comment #73 - Posted by: Ricky Frausto (CF Omaha) at February 12, 2008 10:13 PM

m/30/165/66"

jump rope practice
cfwu x3

15:31

My thoughts and prayers to the Simmons family

Comment #74 - Posted by: Dan at February 12, 2008 10:21 PM

i don't like this trend at all... my heart goes out to you and your family

Comment #75 - Posted by: Pfeiffer at February 12, 2008 10:24 PM

Our thoughts and prayers for the family and friends of another fallen officer. This is happening far too often. Rest in Peace Offcicer Randy Simmons
Kevin and Christine Moylan San Francisco Police Department
Tenderloin Task Force

Comment #76 - Posted by: Kevin Moylan at February 12, 2008 10:24 PM

My sympathies to the family and friends. Randy, thank you for your service. RIP.

Comment #77 - Posted by: eva t. at February 12, 2008 10:25 PM

This man was 51 years old and on LAPD SWAT. No small feat. I did not know him, but I guarantee you he was a man amongst men and he deserves our respect. My prayers go out to his family. He is a genuine American hero and should be honored as such. I wish I could attend the Memorial, and believe me, I hate these things.

Scott Andresen
Deputy
King County Sheriff's Office

Comment #78 - Posted by: Scott Andresen at February 12, 2008 10:51 PM

My heartfelt condolences to the Simmons family.

Comment #79 - Posted by: Kelly Moore F/44/5'/114# at February 12, 2008 10:59 PM

55# Power Snatches. Each rep started from a dead stop off the floor.

Traps, lats and the arches of my feet really feeling this workout.

Comment #80 - Posted by: Kelly Moore F/44/5'/114# at February 12, 2008 11:01 PM

Any Camp Arifjan Crossfitters out there, please email me at rchristie23@gmail.com

Comment #81 - Posted by: Rich at February 12, 2008 11:12 PM

BUGGER another one that sounds easy on paper. YET AGAIN NEVER A GOOD THING

Comment #82 - Posted by: traucer777 at February 12, 2008 11:13 PM

Final Inspection

The Policeman stood and faced his God, Which must always come to pass.
He hoped his shoes were shining as brightly as his brass.

"Step forward now, officer. How shall I deal with You?
Have you always turned the other cheek? To my Church have you been true?"

The officer squared his shoulders and said, "No, Lord, I guess I ain't.
Cause those of us who carry badges can't always be a saint.

But I never took a penny that wasn't mine to keep,
Though I worked a lot of overtime when the bills just got too steep.

And I never passed a cry for help, though at times I shook with fear.
And sometimes, God forgive me, I wept unmanly tears.

I know I don't deserve a place among the people here.
They never wanted me around except to calm their fear.

If you've a place for me here, Lord, it needn't be so grand.
I've never expected or had too much. But if you don't, I'll understand."

There was silence all around the throne where the saints had often trod.
As the officer waited quietly for the answer of his God.

"Step forward now, Officer, you've borne your burdens well.
Come walk a beat on Heaven's Streets. You've done your time in Hell."

-Peter Hornback

REST IN PEACE BROTHER...WE HAVE THE WATCH

Comment #83 - Posted by: Blank1911 at February 12, 2008 11:14 PM

Back to back new "Heroes", that's sucks, my condolences to the family

Comment #84 - Posted by: Luca Z. at February 12, 2008 11:15 PM

I have three sons and I express to them the dedication of the military (I am a member) and of our police/fire fighters. They don't go crazy over sports stars but over these guys (true heroes).

As Rx'd: 12:35 (hands cramped up awful, so many snatches).

Hooyah!! From Kandahar, Afghanistan.

Comment #85 - Posted by: Todd W. at February 12, 2008 11:53 PM

40y/oM
75" 203#
CFWUx3
"Randy"
as Rx'd
6:30

Fitting tribute. Thank you and sleep well, Randy.

-J

Comment #86 - Posted by: JuanMurphy at February 12, 2008 11:54 PM

R.I.P. Randy.

I hate seeing Hero WODs. My heart goes out to Officer Simmons' wife and children. I'll hit this and "Nate" hard tomorrow. Had to give the bum wheel one more day of rest. I'll hit this hard for our two fallen Heroes.

Comment #87 - Posted by: Ropo at February 13, 2008 12:16 AM

Rest Easy Brother....
HPD Hartford CT

Comment #88 - Posted by: Jon at February 13, 2008 12:24 AM

RIP brother..........

i am honored to wear the same badge as you and i will proudly do this workout in you honor.

Ofcr Dunster LAPD

Comment #89 - Posted by: joe at February 13, 2008 12:32 AM

45 min of cardio then:

15 min as RXed. Nothing great, but I finished.

Comment #90 - Posted by: D-wreck at February 13, 2008 1:04 AM

Remember the sentiments stated by our brothers next time you see the flashing lights in your review mirror. These guys put thier lives on the line everyday, even when it seems that it is an inconvenience to us.

RIP Randy.

I am hurting from yesturdays WOD, but that won't stop me from doing this one.

Comment #91 - Posted by: Chuck (USN) at February 13, 2008 1:38 AM

Two new heroes in two days - so sorry for the wives and families they leave behind.

Rest day for me - I've not got the snatch down yet (hanging snatch with a broomstick is as much as I can do right now). I need to find someone to teach me - shame there are no certs in the UK.

Comment #92 - Posted by: Cal Jones at February 13, 2008 1:58 AM

#49
thanks, that is what i was thinking. i'm not very good at expressing myself in print. i love xfit and am trying to spread the word to everyone i know. this is an outstanding site with a great group of people. keep up the great work coach.

3...2...1...go!!!

Comment #93 - Posted by: duane at February 13, 2008 2:29 AM

CFWU

Randy as rx'd 12:20

Comment #94 - Posted by: Eric at February 13, 2008 2:53 AM

Randy,

Thanks for keeping the homefront safe for us and our families, brother.

Gone, but never forgotten.


4:21 as Rx'd


-WEB, Afghanistan

Comment #95 - Posted by: WEB at February 13, 2008 3:02 AM

Crossfit games are soon, and i will be traveling from syracuse ny to the games and am looking for someone to room with. I plan on getting to the games july 3 and leaving july 7th. Shoot me an email if you are interested. louie396ss@gmail.com

Comment #96 - Posted by: bleedCF at February 13, 2008 3:31 AM

15:45. The WOD was well worth the pain. Nothing I'm sure to what Officer Simmons experienced and what his family and department are now having to go through.
Train Hard, Stay Safe.

Comment #97 - Posted by: Tim L at February 13, 2008 3:36 AM

5:46 as rx'd

full stand at top

Comment #98 - Posted by: OPT at February 13, 2008 3:41 AM

RIP Randy

Pack - 55#/ 50 reps
6:31
Neil

Comment #99 - Posted by: Neil&Amy in Blacksburg at February 13, 2008 3:50 AM

Rest easy brother, we have the watch now.
J.L. White #2236 DKPD

Comment #100 - Posted by: J.L. White at February 13, 2008 4:06 AM

49m/5'10"/225
cfwu x 3
"Randy" as rx'd
9:45
not talented on this technique

Comment #101 - Posted by: stick at February 13, 2008 4:12 AM

44 yom and ~283#'s

Randy with 95# power snatch in 8:45.

Comment #102 - Posted by: Kegger at February 13, 2008 4:25 AM

Godbless and RIP Randy


M/30/6'/205

10:35 as Rx'd

Comment #103 - Posted by: markh at February 13, 2008 4:29 AM

27/6'6"/200 lb

10:41 as Rx'd

Comment #104 - Posted by: Woody at February 13, 2008 4:37 AM


I this the hang power snatch, or is there a difference in the snatch?

I couldnt' get the video, due to not having Quicktime and not wanting to install it here at work. Is it the same video as the Hang Power Snatch?

Thanks.

http://www.angrydalty.com/crossfit.htm

Comment #105 - Posted by: AngryDalty at February 13, 2008 4:38 AM

25/5'9"/132

11:56 with 25.5 kg

Comment #106 - Posted by: Mary Ann at February 13, 2008 4:39 AM

Rest in Peace brother. They give theirs so that we can have ours. God bless.

33 m 191

"Nate" yesterday
14 rounds + 2 MU's

"Randy"
7:36 as rx'd

Back still injured. Pushed through it anyway. Liked both of these WOD's. The reasons for their names were inspirational and aided and battling the pain during the WOD.

Well done to all who have completed. And for those who haven't, well......3...2...1...GO!

~J~

Comment #107 - Posted by: J roCk at February 13, 2008 4:40 AM

#11 well said
too sad for words...just senseless.Randy's family are in my thoughts and prayers.

Comment #108 - Posted by: gina johnson at February 13, 2008 4:45 AM

As Rx'd

10:35

For guys like Randy, they get a one way ticket to heaven. I always think about the surviving family members in situations like these. The anger and bereavement they must feel is unfathomable. I hope our heavenly father may one day soon show them peace again.

Comment #109 - Posted by: rebel4 at February 13, 2008 4:50 AM

"Daniel" Modified

Substituted Wall Ball for Thrusters, reps and distance as Rx. My pull ups just plain suck. Had to jump up to the bar from the beginning to knock them all out.

23:13

43/M/6'3"/200

Comment #110 - Posted by: Pesqueso at February 13, 2008 4:51 AM

RIP Officer Simmons.
"We sleep safe in our beds because rough men stand ready to visit violence on those that would do us harm." -George Orwell

I will give this one my all.

Comment #111 - Posted by: Shannon 32/F/154 in MD at February 13, 2008 4:52 AM

m/43/229#/6'4"

first time for power snatch, subbed 45# bar
9:13

Comment #112 - Posted by: bearmo at February 13, 2008 5:02 AM

Does cfwu mean CrossFit Warm-up, and is it the same as the warm-up demo under Exercises and Demos on the main page?

Comment #113 - Posted by: Jeff at February 13, 2008 5:05 AM

Rest in peace brother.

Larry Lindenman
Illinois State Police, LCMEG

Comment #114 - Posted by: L. Lindenman at February 13, 2008 5:07 AM

Mark
as rx'd 12:45

Comment #115 - Posted by: Theresa & Mark at February 13, 2008 5:07 AM

Is CFWU the CrossFit Warm-up that is under Exercises and Demos on the main page?

Comment #116 - Posted by: Jeff at February 13, 2008 5:08 AM

From time to time, the tree of liberty must be watered with the blood of tyrants and patriots. -Thomas Jefferson-

Since my current assignment is honoring the fallen at Arlington National Cemetery, everyday is a constant reminder of what all the services' volunteers do to serve our nation. I consider the men and women of law enforcement and fire fighters in those numbers. You don't do this stuff for the money, that is for sure.

May God bless all that serve selflessly to our country.

Comment #117 - Posted by: Pesqueso at February 13, 2008 5:08 AM

RIP Officer Simmons.
Subbed 65#.

15:10

m/29/202/5'11

Comment #118 - Posted by: Grammy at February 13, 2008 5:08 AM

33/M/200

as rx'd

8:23

Comment #119 - Posted by: Joe at February 13, 2008 5:16 AM

What a great workout. Your mind is saying, it's only 10 minutes, how hard can it be. And then your body slaps the brain in disgust for another punishing CF workout. Suck it up, push harder, quit whining, do it right. And when you're done, a great sense of accomplishment is felt (or is that my heart jumping out of my chest).

Every hero workout is a chance to center the mind and body. Thank those who protect the flock, and concentrate on conducting yourself worthy of their sacrifice.

As Rx'd:

Boo: 8:43
Beck: 8:18

Gone, but never forgotten.

Comment #120 - Posted by: boosmith at February 13, 2008 5:18 AM

65# hanging power snatches...14:24

Comment #121 - Posted by: GDJ at February 13, 2008 5:18 AM

as rx'd 7:54

Comment #122 - Posted by: strutz at February 13, 2008 5:19 AM

#40, wow, I can't believe you would even bring that up on this site.

Comment #123 - Posted by: Jay_South Dakota at February 13, 2008 5:24 AM

26/6'8"/210

14:33 as rx'd

Comment #124 - Posted by: Stretch at February 13, 2008 5:31 AM

m/39/150/5'6"

as rx'd
12:01

Comment #125 - Posted by: duane at February 13, 2008 5:33 AM

randy as rx'd: 5:51

broke it down like this: 10 10 10 7 7 7 7 7 10

may try to make up nate this afternoon.

Comment #126 - Posted by: ken c at February 13, 2008 5:34 AM

13:06 as rxd.

29/165/m/5.9

Comment #127 - Posted by: Bill Stock at February 13, 2008 5:36 AM

#116 & #113-
yes.

Comment #128 - Posted by: Shannon 32/F/154 in MD at February 13, 2008 5:37 AM

60 reps instead of 75 took me 17:50.
Getting back into the swing of things.
RIP brother LEO. May those who seek evil turn their hearts to Jesus.

Comment #129 - Posted by: Josiah at February 13, 2008 5:37 AM

30/M/190

I used 65#'s instead of 75. Just didn't feel very stable with 75. I'll use 70 next time.

Time was 12:55

Comment #130 - Posted by: john g at February 13, 2008 5:38 AM

think my last entry got zapped by the filter.

anyway, randy as rx'd: 5:51

10 10 10 7 7 7 7 7 10

Comment #131 - Posted by: ken c at February 13, 2008 5:39 AM

33/M/185

RIP Randy.

As Rx'd 10:05

Comment #132 - Posted by: ross_clemmons at February 13, 2008 5:45 AM

CFWU
power snatches instead of OHS
situps to 180
pullups, dips 110# assist

WOD
75 reps of 45#, learning the motion

10:41

Comment #133 - Posted by: rbst M/32/5'10"/193 at February 13, 2008 5:47 AM

47/m/180

"Randy" as rx'd

11:53

Great WOD. I love these high-rep chances to improve technique - very inspirational too - RIP Randy

Comment #134 - Posted by: mikeyb at February 13, 2008 5:48 AM

50 yoa newbie, 5'08, 180

will do with 65 lbs...with pride in my chosen profession, law enforcement, and sorrow for another loss...that of Off. Simmons.


I've met and trained with LAPD SWAT Officer Mike Odle, who was slightly wounded in the same shooting. From what I know of Mike, and Louis Villalobos (who tragically died in tratining), LAPD SWAT are some great, dedicated guys.

RIP, Brother....you will be missed, and we'll carry on.

Comment #135 - Posted by: Ron F. at February 13, 2008 5:49 AM

Goodspeed, officer. And thank you. I hope some little boy or girl will grow up to find LA a better, safer place because people like you put lives on the line.

I've been out of commission for a month-and-a-half with a foot infection, but I'm back and ready for some DOMS. I'll scale this one to whatever I can do without getting wasted.

Comment #136 - Posted by: Mike Gray - Zuich, Switzerland - m/35y/78kg/6ft at February 13, 2008 5:51 AM

RIP bro.

Comment #137 - Posted by: Pat & Thomi, CrossFit Virginia Beach at February 13, 2008 5:51 AM

#83 "Final Inspection" Very touching.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
CFWUX3
14:30 PR

SCALED RANDY (sorry Randy not quite strong enough yet)

75 reps 65# hang power clean + push press
24min
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #138 - Posted by: J_Wat at February 13, 2008 5:53 AM

The sacrifice of these two heroes stirs my heart and brought to mind one of my favorite inscriptions on the arch at Valley Forge:

And here, in this place of sacrifice, in this vale of humiliation, in this valley of the shadow of death, out of which the life of America rose regenerate and free, let us believe, with an abiding faith, that to them union will seem as dear, and liberty as sweet, and progress as glorious, as they were to our fathers and are to you and me, and that the institutions which have made us happy, preserved by the virtue of our children, shall bless the remotest generation of the time to come. And unto Him who holds in the hollow of His hand the fate of nations, and yet marks the sparrow's fall, let us lift up our hearts this day, and unto His eternal care commend ourselves, our children, and our country.

Ladies and Gentlemen: our sacrifices, whether great like Randy and Nate's, or small, like how hard we push this workout...DO COUNT. Each one strengthens this great nation and will benefit our children and children's children.


God Bless.

Comment #139 - Posted by: Brady at February 13, 2008 5:55 AM

5:44 as Rx'd

Comment #140 - Posted by: overtime at February 13, 2008 5:57 AM

RIP Officer Simmons

Comment #141 - Posted by: tpat at February 13, 2008 5:58 AM

go mbeannaí Dia thú braithair

I am a dope and did 65 lbs cleans instead.
15 min

Comment #142 - Posted by: seanfhear at February 13, 2008 6:01 AM

I love the challenge of the hero workouts but I always hate to see them come up. My fiancee is a firefighter and it is always hard to hear of another civil serviceman being killed on the job. For a wife it can be difficult to say "have a nice day!" but know that you are sending him off to danger, but a danger that he willingly goes to and loves. You can't say "no" to that kind of commitment and bravery. My prayers go out to his family and please know that we thank you and him for the sacrifices that you have made. May God bless you and keep you and give you comfort and faith.

Comment #143 - Posted by: AmeliaCFC at February 13, 2008 6:02 AM

m/29/180

as Rx'd

14:52

Tore another callus, on the other hand today.

RIP

Comment #144 - Posted by: ME at February 13, 2008 6:06 AM

bw 170

7:37 as rx'd

RIP

Comment #145 - Posted by: paulw at February 13, 2008 6:11 AM

Randy, see you up there in heaven one day. Thanks for all you did, in and out of the uniform.

My gym only has a 5' bar and I can't get a snatch grip on it, and there's about 2 inches of ice on the ground in my backyard. This one may have to wait.

Comment #146 - Posted by: moak at February 13, 2008 6:20 AM

11:00

Comment #147 - Posted by: nsb at February 13, 2008 6:32 AM

Kudos to Jeff Tucker and the GSX Facility in Fort Worth

I sent Jeff an email asking about some instruction on MuscleUps and HSPUs because I felt my form on these two exercises could use some help. He immediately called me back and scheduled a session for the following evening. Within the first 3 minutes I had already made drastic improvement on the MuscleUps and I was nothing but smiles. For the next hour or so we worked on Hand Stand holds with as many variations as one can think of and then some. The instruction was truly invaluable.

The facility at GSX is nothing short of awesome and the people there that I met were all top notch. I recommend anyone in the Dallas Fort Worth metroplex or anyone traveling through DFW stop by and treat yourself to a great CrossFit experience.

… Mike

Comment #148 - Posted by: mhlane at February 13, 2008 6:35 AM

This is really going to be a tough one. I will do it with pride for another fallen hero.

Comment #149 - Posted by: jhenson at February 13, 2008 6:41 AM

45#s - 15:32.

28/184#s/6'1"/m

Comment #150 - Posted by: Grantonio_FL at February 13, 2008 6:44 AM

http://www.laobserved.com/archive/2008/02/randal_simmons_lapd_veter.php this the article in case youre interested in what happened to Randy.

Avenger6

Comment #151 - Posted by: Avenger6 at February 13, 2008 6:48 AM

As Rx'd, though the height was sketchy b/c the ten's at my gym are really small. I needed some chalk. 13:35

Rest in Peace Randy, thank you for your work and ministry.

Comment #152 - Posted by: Edwin 25/M/5'8"/170 at February 13, 2008 6:48 AM

subbed to 65# - 9:30

this was a great workout. first time doing snatches without PVC. received many lessons for the snatch before, great snatch tutorial at the blackbox this morning before the wod.

Comment #153 - Posted by: ChrisP at February 13, 2008 6:48 AM

Age=28
BW=185

8:44 as rx'd.

RIP Randy.

http://www.stevesclub.org

Comment #154 - Posted by: Steve Liberati at February 13, 2008 6:48 AM

RIP Randy.
My condolences to the family.

Comment #155 - Posted by: Cesar. at February 13, 2008 6:55 AM

If Kelly Moore's doing 55# and feeling it everywhere, I should only be doing 45# then!

#40 Duane - I think Fallen Hero Named WODs are named after Fallen Crossfitters from what I've seen since I started lurking in this AWESOME CF community website (thanks to the Glassman's and all the CF Coaches, Brand X and all) regardless of color and/or background.

Comment #156 - Posted by: shiba inu at February 13, 2008 6:59 AM

m/41/160#
subbed 65lb
12:15

Comment #157 - Posted by: SCY at February 13, 2008 7:01 AM

RIP

Comment #158 - Posted by: Aaron at February 13, 2008 7:04 AM

Another Hero workout; seems the need for heros is growing. Godspeed to all who take up the challenge!

Comment #159 - Posted by: Bob at February 13, 2008 7:05 AM

M/24/175

As Rx'd

14:22

RIP Randy

Comment #160 - Posted by: EOMFD at February 13, 2008 7:06 AM

Randy looks like he was a beast and so does his eponymous WOD.

God bless him and his family.

Comment #161 - Posted by: tim luby at February 13, 2008 7:10 AM

RIP Randy. Thank you to Randy's family for your sacrifice. He was a great man that will not be forgotten. All give some and some give all. God be with you in this time of hurt.

Comment #162 - Posted by: KIZ at February 13, 2008 7:10 AM

Another sad day. I can't think of a better way to celebrate Randy's life than to name a CrossFit workout after him. Thanks, Randy for your service to this community of Los Angeles and the rest of world. And thanks, Coach, for honoring our heroes this way!

Comment #163 - Posted by: Andy P at February 13, 2008 7:17 AM

M/38/77"/215

7:49 As Rx'd
RIP Officer Simmons

Comment #164 - Posted by: TimB at February 13, 2008 7:22 AM

RIP Randy... thanks for keeping us safe

Comment #165 - Posted by: john at February 13, 2008 7:24 AM

Lets all honor his courage.

Shawn B.
Central NH Special Operations unit- Medic

Comment #166 - Posted by: doc BUxton at February 13, 2008 7:28 AM

bw 155 age 39
as rx'd
10,5,5,5,10,5,5,5,5,5,8,7
15:08

Comment #167 - Posted by: coop at February 13, 2008 7:29 AM

R.I.P. Randy

I couldn't do the power snatch workout today b/c I'm not really good at it yet. So I put two old workouts together... it was really tough for me

5 rounds for time of:
95# thruster, 12 reps
12 PU
95# hang clean, 12 reps
12 dips
time: 27:04

Comment #168 - Posted by: KeithD-Pitt at February 13, 2008 7:34 AM

R.I.P. Randy

I couldn't do the power snatch workout today b/c I'm not really good at it yet. So I put two old workouts together... it was really tough for me

5 rounds for time of:
95# thruster, 12 reps
12 pull ups
95# hang clean, 12 reps
12 dips
time: 27:04

Comment #169 - Posted by: KeithD-Pitt M/21/5'8"/160# at February 13, 2008 7:35 AM

BW 171

as rx'd

6:20

Comment #170 - Posted by: Eric O at February 13, 2008 7:35 AM

Well dang, I'm apparently slow at this, although it was my first time to ever do a power snatch. I guess I can only get better.

m/157lbs/23/5'11.5"

As rx'd, 30:00 flat.

I feel like I sucked at it, but maybe I shouldn't.

Comment #171 - Posted by: EthanATX at February 13, 2008 7:36 AM

are these performed from the hang?

Comment #172 - Posted by: Jay_South Dakota at February 13, 2008 7:37 AM

as rx'd

7:50

Comment #173 - Posted by: difchip at February 13, 2008 7:38 AM

Any police officer who wants to join us this Saturday:

CrossFit Marina will have a LE session for those who want to do this WOD for Randy Simmons. Bring yourself, your family or your team, work your ass off. Remember. Have a beer after if you want.

We'll start warming up and doing staggered starts at about 1100. Scaled versions will be readily available. Contact us with any questions.

www.crossfitmarina.com

Comment #174 - Posted by: steve hb at February 13, 2008 7:46 AM

44/m/71 kg
3xCFWU, dips just x2
Randy, 60 with 25 kg, last 15 with 27,5 kg
time 12:58

Comment #175 - Posted by: AndersI at February 13, 2008 7:47 AM

My deepenst sympathy to the family. RIP Randy we will remember you.

Comment #176 - Posted by: Judd_B at February 13, 2008 7:47 AM

m/23/6'/195 CF Day 10

As Rx'd

11:19

Could have broken 10 if i wasn't such a...never mind, i just think I should have broken 10.

Comment #177 - Posted by: thedannyboy at February 13, 2008 7:51 AM

M/22/6'1"/185

Went all out for you, dude.
As RX'd: 5:09

Post: GHD Situps and now to go to swim practice.

Comment #178 - Posted by: EricBrandom at February 13, 2008 7:54 AM

RIP Nate. All Nates family, friends and colleagues will be in my prayers.

On a positive note, all of the hero WOD's lately is a testament to the CrossFit presence among our elite military, police and fire units across the country. I'm proud of the fact these brave men and women take their position serious enough to prepare so rigorously.

Comment #179 - Posted by: dan colson at February 13, 2008 7:55 AM

Blessings, Brother.

Comment #180 - Posted by: Craig B. at February 13, 2008 8:08 AM

7:17 as Rx'd - all reps from the floor to full ext.

Comment #181 - Posted by: MarcusG at February 13, 2008 8:11 AM

CFWU x 2
50 sit ups

75 power snatches @ 55#, should have gone 65# but worked on form since first time.

17:58

R.I.P. Randy, we have the watch from here.

Comment #182 - Posted by: Ray K at February 13, 2008 8:15 AM

Another Hero
A workout in words doesnt express how we all feel seeing these, but the sacrifice in our sweat and blood (sometimes) gives a little honor to all of these people. Push yourself, you know they would have. Honor them.
Randy, from the 5 Navy guys here - fair winds and following seas
75 x 75# for randy - 3:30

Comment #183 - Posted by: eamon at February 13, 2008 8:29 AM

RIP Brother...

had to download the weight to 55# to finish this one. 10:58

Comment #184 - Posted by: tw at February 13, 2008 8:29 AM

God bless The Simmons family and thank you for your service Officer Simmons~

41yo/f/158
CFWU-3 "kipping" pullups 3 ring dips; breaking free from the band!
Randy
65# 75rep 10:43
spin class 52 min 26miles

Comment #185 - Posted by: lisaq at February 13, 2008 8:31 AM

Randy...RIP. God Bless you and your family!


27/M/180
As RX'd...5:35

Comment #186 - Posted by: MikeG_CFATL at February 13, 2008 8:31 AM

M/45/154

First 15 @45lbs
remaining 65Lbs

10+ minutes

Comment #187 - Posted by: kurt at February 13, 2008 8:35 AM

5min rope jumping + CFWUx2

WOD as rx'd: 7.15min

RIP Randy..

Comment #188 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at February 13, 2008 8:35 AM

Rest in peace Officer Simmons
24/m/197
6:43 as rx'd...15 sets of 5

Comment #189 - Posted by: Nickosaurus at February 13, 2008 8:36 AM

Nate
2 muscle ups - sub'd 1 mu = 3 pu/3dip
4 HSPU
8 Swings with 75# DB

10 rounds + pull ups/dips

M/25/6'1/195

People like Nate and Randy are the main reason why we are the greatest nation in the world. We owe so much gratitude to those who sacrifice their lives to keep it safe for everyone else to enjoy. It's their love, loyalty, and willingness to sacrifice for our great nation that make it the amazing place that it is. All my fellow soldiers and everyone else in service to our country - thank you and God Bless you.

Stay Crossfit Strong!

JMull

Comment #190 - Posted by: JMULL at February 13, 2008 8:37 AM

23M/5'9/140

SUBBED W/ CLEAN PRESS 75lbs x75, 25:52

Finished with some pullups and grip strength (hanging from pullup bar)

Thanks Randy, God Bless

Comment #191 - Posted by: Larry at February 13, 2008 8:37 AM

11:00. Never felt gassed, Mostly hands were bothering me.

My condolences to the family and freinds of officer Simmons and to the LAPD for their loss.

God bless you Officer Simmons!

Comment #192 - Posted by: Ryan S at February 13, 2008 8:40 AM

ok so i've never done multiple power snatches like this so i wasn't sure how much weight i could do. i knew that 75#s was out of the question :o) so this is what i thought i'd do to see if how much i could handle. was this not a good idea??? would it have been better if i just stuck with 35# for all 75 reps? i loved this one by the way...i feel empowered! (6 weeks of doing crossfit)

27:00
35# 1-10
40# 11-20
45# 21-30
50# 31-40
55# 41-50
60# 51-60
55# 61-75

Comment #193 - Posted by: amanda at February 13, 2008 8:45 AM

F/33

My deepest sympathy to the family and friends of these last two hero’s. I will hit these workouts hard in a couple of days. Coming to Kandahar soon – any cf there please hit me with an email.

Comment #194 - Posted by: discogirl at February 13, 2008 8:46 AM

So sad to see another hero go down in the line of duty. I work as a firefighter but we are all brothers and sisters; God Bless and RIP Randy.

Comment #195 - Posted by: Josh at February 13, 2008 8:47 AM

M/38/186/70"

CFWU x 1

WOD as Rx'd

21:06

Comment #196 - Posted by: Glenn at February 13, 2008 8:47 AM

God speed and prayers to his family. Will be missed also.

65#, 6:30.

Comment #197 - Posted by: gios at February 13, 2008 8:47 AM

God guide your way home Randy. We'll see you soon.

Got off duty this morning and was going to do Cindy, but checked the page and saw this. I changed my mind, and did this instead. My wife left me with my 6, 4, 3, and 1 year olds. All boys, and so I would do about 15 snatches and say, "Stand back son, go watch curious george..." This went on ad infinitum. So my WOD as RX'd was 11:17. It was good nonetheless. Now my 6 year old is dead-lifting the weight. I think I should go stop him...

Godspeed

Comment #198 - Posted by: Shawn M at February 13, 2008 8:56 AM

I was staring at Randy's photograph and thinking about him and his family. I started crying, something uncommon for me. I'm 49, close to his age, and have two children too. I never new him, but will miss him. I wish we could have worked out together.

R

Comment #199 - Posted by: Ron at February 13, 2008 9:04 AM

Straight out the Gate

Camp Fallujah

8:45 (Rx'd)

m/6'2/24/200

The next time I pray I will thank God for giving Randy the talent and skill that made him a great warrior and thank God that he gave him the heart and courage to apply those God given talents to serve his community.

Comment #200 - Posted by: Alphasig319 at February 13, 2008 9:04 AM

Before I started, my goal was under 20min.

Halfway through, my goal was under 15min.

14:08 as rx'd.

God bless, Randy.

Comment #201 - Posted by: PG - 30/M/5'10"/178 at February 13, 2008 9:04 AM

Thank you Randy

28 yom, 180 lbs

14:00 as rx'd

Comment #202 - Posted by: Jeff Weltmer at February 13, 2008 9:05 AM

28/m/210

177# (gym purchased collars that are 1lb ea)

6:48

Comment #203 - Posted by: CAM at February 13, 2008 9:07 AM

WU .5 mi. walk on treadmill
WOD
30:20

Comment #204 - Posted by: TJF at February 13, 2008 9:09 AM

God bless all of those who have fought for us, those who continue to fight for us, and those who have sacrificed their lives for us. My prayers are for you and your loved ones.
Nate as RX - 70 lb Kettle
Kipping MU
HSPU
9 rounds

Comment #205 - Posted by: Jelli at February 13, 2008 9:13 AM

CF Maui WOD-3 rds for time:
40 Walking Lunges
50 squats
25 Supermans
10:04

Comment #206 - Posted by: Rob Corson at February 13, 2008 9:15 AM

CF Maui WOD-3 rds for time
40 walking lunges
50 Squats
25 Supermans
10:04

Comment #207 - Posted by: Rob Corson at February 13, 2008 9:17 AM

39/170/M

cfwu

new to power snatches:
used 55# for first 45 then 50# for last 30
15 minutes.

Comment #208 - Posted by: Brian Crawford at February 13, 2008 9:18 AM

Rx'd 8:24

Nick C
Inner Strength Fitness

Comment #209 - Posted by: Nick at February 13, 2008 9:18 AM

44/M/6'/185
firedog06@comcast.net

TIME: 7:51 AS RX'D.

FROM FLOOR TO FULL OVER HEAD EXTENSION. THEN WENT FACE UP IN DRIVE WAY. BLUE SKY, DEEP PURPLE. YEA..

DID SOME MORE MUSCLE-UP PRACTICE LATTER. 10 REPS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #210 - Posted by: ROBERT SUTHERLAND at February 13, 2008 9:19 AM

3:33

Comment #211 - Posted by: FBC at February 13, 2008 9:22 AM

Another hero down.
Another life saved.
Another tear in my eye.
Another workout braved.

RIP Officer Simmons. Thank you.


It is good to see some of the "old regulars" names today (Dan S, Larry L, etc). Thank you guys, stay safe.

-jj

Comment #212 - Posted by: J Jones at February 13, 2008 9:22 AM

RIP Randy. We can all only hope to still be making entries at 51. You've been a role model to your community and our profession. We'll take it from here.

Comment #213 - Posted by: KG at February 13, 2008 9:24 AM

3:33

Comment #214 - Posted by: FBC at February 13, 2008 9:26 AM

45yom/225#

75# PwrSnatch @ 75 reps. 10:30

My prayers go out to Randy's family. Jesus said "there is no greater love than to lay down one's life for a friend". That's true sacrifice and a servant's heart. Thank you Randy for your service, protection, and love. I look forward to the day when we celebrate life eternal in the presence of the King!

Comment #215 - Posted by: RonHarris at February 13, 2008 9:27 AM

God bless Randy and his family.

Any crossfitters on this site from Tucson, or know of a good place to workout in Tucson with crossfit equipment please e-mail me... thanks

Comment #216 - Posted by: laconic cowboy at February 13, 2008 9:27 AM

3 X CFWU (KPU = 6/7/6)

60# 10/10/10/5/5/5/5/5/5/5/5/5

13 min.

Comment #217 - Posted by: M/47/5'10"/176 Robert - Spokane, WA at February 13, 2008 9:29 AM

The video from the AP on Officer Simmons.

http://blutube.policeone.com/Clip.aspx?key=CBA58F018B617FDE

"Sometimes there is justice, Sometimes there is just us"

RIP Brother

Comment #218 - Posted by: papasize 31/6'8"/270 at February 13, 2008 9:31 AM

m/22/183

8:46 as rx'd

Comment #219 - Posted by: olemiss at February 13, 2008 9:35 AM

My prayers are with the families of Randy and Nate.

Now, the best thing that we can do to honor these fallen heroes is to commit ourselves to live our lives worthy of their ultimate sacrafice.

Now, Cowboy up and let's get to it!

Comment #220 - Posted by: Tim Mc at February 13, 2008 9:36 AM

"Randy"
As rx'd
Broken into sets of 12,13,10,10,10,10,10
Goal: sub 15 min
Time: 9:49

RIP Randy

Comment #221 - Posted by: FFChad_M/37/230 at February 13, 2008 9:37 AM

5'9/155/m
Nate
2mu,4hspu,8kbs
first two rounds as rx'd then 8pullups and 8dips.
9rounds + 8pu/dips+3hspu

Randy
as rx'd 15:45

Love the burn.

Comment #222 - Posted by: boogie72 at February 13, 2008 9:37 AM

Rest in Peace, Randy.

Denver SWAT

Comment #223 - Posted by: Justin D at February 13, 2008 9:45 AM

29/M/175

"Nate" as rx'd: 10 rounds, followed by "Randy" as rx'd: 11:47.

Godspeed Randy and my condolonces to his family.

Comment #224 - Posted by: edevine at February 13, 2008 9:57 AM

8:30 from the ground

Rest in peace protector of our nation!
Thank you for you dedication, service and sacrifices.

Comment #225 - Posted by: Jdale M 37 6'2" 178 at February 13, 2008 9:58 AM

Randy, you will be remembered. To all of the other SWAT personnel (many of whom I've had the honor to train) your sacrifice does not go unnoticed. Thank you all for your hard work and dedication to our continued safety

6:08 as Rx'd, though I had a sneaking suspicion that I did 80 reps...no biggie.

Comment #226 - Posted by: Jesse Woody at February 13, 2008 9:59 AM

27/m/5'10"/154

~CFWUx2 (trying to mix that up)
Jump-rope practice

I have no coached experience with snatches so instead I did 50 power snatches, not for time, with 45 lb. bar resting on 3 stacked plates to get it at the correct starting height. Form improved to semi-respectable by the end.

Comment #227 - Posted by: jm at February 13, 2008 9:59 AM

32/F/5'10"/155#

As Rx'd with 75#
12:37

Forearms and grip totally shot by the end. Thanks to CFATL for the Oly classes the past few weeks - I wouldn't have been able to do this workout without all that awesome instruction.

Omitted the shoulder press and power cleans from my strength program for today. Worked on back squats only:
Back squat: 185x5x3

Comment #228 - Posted by: Laura DeMarco at February 13, 2008 9:59 AM

10:13 as rx'd

im suprised i did it that fast. 75# was the perfect weight for me to do barbell snatches with for the first time.

grip was definitely a limiting factor.

Comment #229 - Posted by: clemson rob at February 13, 2008 10:10 AM

as rx'd: 6:52

L shoulder sore from yesterday

RIP Randy

Comment #230 - Posted by: steeliekid 39 171 67" at February 13, 2008 10:13 AM

31/f/160/68"

another new hero workout... special thanks and condolences to the Simmons family. my father was a DC cop for 20 years, so i shutter to think. thank you, Randy. i will get to that one tomorrow. today, i did Bullfit's WOD from yesterday:

5Rounds
5 Ball Slams -- sub standing lat pull down -- 45lb
5 Kb Swings -- 1 pood
(250 Row)
5 Rounds
5 Turkish Get Up -- 15lb, alternated arms
5 Push Up -- 2 rounds on toes, then on knees (back still hurts!)
(250 Row)
5 Rounds
5 Burpee Box Jumps -- no boxes, so added tuck jump
5 Ring Dips -- 15 bench dips per round
(250 Row)
5 Rounds
5 Thrusters -- oly bar
5 Pull Ups -- jumping
37:39

i had some shuffling/waiting due to other people using the equipment. i liked this workout A LOT! the longest rounds? TGU, by far. weird, i know.

be safe out in the ice today, people!
ck

Comment #231 - Posted by: colleen at February 13, 2008 10:13 AM

42yo/184#

8:08 as rx'd

I was fired up to do this after reading all the comments.

RIP Randy

I hate the reality checks. It's why I always tell my wife I love her before I go to work.

The loss of another sheep dog weighs heavy on my heart:
http://mwkworks.com/onsheepwolvesandsheepdogs.html

Comment #232 - Posted by: freddy c. at February 13, 2008 10:16 AM

Scaled up to 89#
9:56

Comment #233 - Posted by: schapm at February 13, 2008 10:18 AM

d - 29m/170

6:39 as rx'd

j - 34f/125

9:40 w/ 55#

RIP Randy. Our thoughts are with your family.

Comment #234 - Posted by: dmarsh at February 13, 2008 10:19 AM

M/173/33

Randy as rxd: 7:30
Followed by a 2 mi hike with 53lbs: 30:00


Comment #235 - Posted by: Dave F. at February 13, 2008 10:34 AM

front squats 10 sets of doubles 264#

"Randy"

with 95# 12:06

Comment #236 - Posted by: brent colson at February 13, 2008 10:35 AM

RIP Randy. Thank you for your service and sacrifice.

My condolences to his family and friends. Very sad.

Comment #237 - Posted by: Darby Darrow at February 13, 2008 10:35 AM

"Randy" as rx'd

time = 17:43

slow time, concentrated on maintaining
proper form, some more snatch practice is
needed before I can really go for time

Comment #238 - Posted by: Paul S_29/185/6'0" at February 13, 2008 10:35 AM

As comment #237 stated, took my time and worked on form. time=20:00 as rx'd. M/6'0"/190#/30YO

Comment #239 - Posted by: Josh at February 13, 2008 10:38 AM

"Randy"

non RX'd...i'd still be at the gym if i tried 75lbs.! LOL!

did it with 55# took me 20:00 exactly.

i was scared because Kelly Moore said she did 55#, i thought there was no way i could do it! but i did! Yay me!


Comment #240 - Posted by: Shannon 32/F/154 in MD at February 13, 2008 10:40 AM

31/m/197
as RX'd
6:01

Comment #241 - Posted by: Adam Lambert at February 13, 2008 10:41 AM

m/42/158

as rx'd = 9:50

New to cf, think I can get that down 2 minutes or more.

Comment #242 - Posted by: Will A at February 13, 2008 10:41 AM

Tim:

wod: 7:25

weak showing -- should have been closer to 5:00. At rep #50, I was around 4:20 or so... dishonorable!

Comment #243 - Posted by: Tim T at February 13, 2008 10:48 AM

75# 75 reps "power snatches" -- scarequotes richly needed.
6:31

I traded off between focusing on my form (at least 55 reps) and doing what was easier and more efficient to me -- clean and press (simple, clean, fast, easy). I must be slow. The jump & throw self under bar seemed like gratuitous work, and I'm not nearly fast or coordinated enough. Still, focused on form and learned a little. I practiced with broomstick and empty bar at least 30-40 reps before Randy.


My wife was smart. She can't do double-unders. She did ANNIE --- 50-40-30-20-10 DUs and sit-ups for time: 30:45
GREATLY improved her double-unders. Smart, effective workout. Got one set of 8 DUs in a row.


Condolences and thanks to Randal Simmons' family.

Comment #244 - Posted by: gorillasoph at February 13, 2008 10:48 AM

I said 'clean and press' which is completely wrong. I just was pressing the bar as I completed the squat, and probably wasn't getting under the bar deep enough or fast enough.

Comment #245 - Posted by: gorillasoph at February 13, 2008 10:53 AM

m/140/25
CFWU x 2 (subbed knee to elbows for pull-ups)
75 power snatches 75# 13:15

Comment #246 - Posted by: pgk at February 13, 2008 10:54 AM

32/m/210/6'5"

9:47 as rxd

Comment #247 - Posted by: Corey at February 13, 2008 11:00 AM

9:45

Comment #248 - Posted by: DMM at February 13, 2008 11:03 AM

RIP Randy. Our family's prayers go to Randy's family.

Not that it feels that important right now, but I did a puppies plus version of this. (I'm going into my second month of CF. 42/m/193) 45 reps at 45 lbs. 8:10. It took me a while to get the form down. Once it clicked, though, it went pretty well.

Comment #249 - Posted by: RCL at February 13, 2008 11:03 AM

f/38
Scaled to 75 power snatches at 45#

13:57

Comment #250 - Posted by: gecko at February 13, 2008 11:04 AM

32/m/188/6'

"Randy" as rx'd 8:33

Randy RIP - and James our prayers are with you.

If anyone is in the Charlotte NC area on Fri. Feb. 15th there is a 5k benefit run for Burke County SO SWAT Officer Martin Lawing....

A 5K-run/walk fundraiser will be held at 12:30 p.m. Feb. 15 at McAlpine Creek Park in Charlotte to benefit the family of Burke County narcotics Deputy Martin Lawing.

Lawing was shot and paralyzed Dec. 11 during an attempt to serve an involuntary commitment order on a woman who barricaded herself in her home. The tragedy put a financial strain on Lawing's family. Lawing is married and has a 2-year-old child.

Entry fee for the race is $25. Entrants must bring signed liability waiver and arrive before start time to register. Trophies for first, second and third place for men and women will be awarded.

For details and waiver forms, contact Diana Summers at 704-770-2050 or diana.l.summers@usdoj.gov. Checks can be sent to Drug Enforcement Administration, Attention Diana Summers, 6324 Fairview Road, Suite 575, Charlotte, NC 28210.

Comment #251 - Posted by: Mikey at February 13, 2008 11:10 AM

#93 duane
Cool man, just didn't want to see this thought (as I interpreted it) left unchallenged. I would hate to ever have anyone even THINK that this community is not open to all.

Comment #252 - Posted by: schapm at February 13, 2008 11:10 AM

42/f/5'3/120

CFWU x3
Burgener Warm Up
85# Bench Press 3-3-3-3-3
130# Bottom Back Squat 3-3-3-3-3

"Randy" 75reps
12:33 (20# - too scared to do Oly bar, so I used globo's fixed weight bar).

Stiffness of neck and traps from other day's WOD "Nate" are gone! Amazing!
Thank you, Randy..and many more like you.

Comment #253 - Posted by: shiba inu at February 13, 2008 11:11 AM

I am a Police Officer in CT and have been Crossfitting for just over a year now. I just wanted to thank you for the support you show us. Little things like this post mean more than you know. Thanks again!

Comment #254 - Posted by: Steve at February 13, 2008 11:11 AM

Been doing these work outs for a little over a week now. I've always worked out, but never got into the olympic power movements. These tend to be my weak points. I'm using a rock weighing about 55 pounds to do these excersises. I know it seems wierd, but I feel like it forces me to concentrate on my form a lot more, do to the rocks shape and ackwadness. Is this a bad idea?

I've also been doubling up on most days. I normally will do the suggested workout in the AM and a set of "barbara" or "cindy' at night a coule hours before I go to sleep.

Comment #255 - Posted by: Truckstop at February 13, 2008 11:17 AM

75 power snatch, 75lb

7:50 as Rxed

Condolences to Officer Simmons' wife, children, family and friends.

Cheers, kempie

Comment #256 - Posted by: kempie at February 13, 2008 11:23 AM

"Randy" as rx'd.

Didn´t feel strong today, too much work and too little sleep.

Time 11:35.

- OlliS

Comment #257 - Posted by: OlliS at February 13, 2008 11:26 AM

"Randy"

75 pound Power snatch, 75 reps for time.

11:24

Comment #258 - Posted by: Louis Herrera Jr. 49 70" 174 at February 13, 2008 11:27 AM

WOD as rex'd

6.31

Comment #259 - Posted by: onefinesuri at February 13, 2008 11:29 AM

46 - 6' - 215#

CFWU x 3 (mod Intensity)

As RX'd

9:13

Room for improvement!

Condolences and thanks to Randal Simmons and his family.

Comment #260 - Posted by: WTP at February 13, 2008 11:34 AM

pre: rom stuff and some virtual snatches
post: cfwu 3x15 with ring dips

first 25 in 3m33s
finished 75 or 80 not sure did not want to short change this one at 9m14s

my grip and my lats are toasty

Comment #261 - Posted by: angelo 37/74"/250 Feb '07 at February 13, 2008 11:40 AM

meant traps

Comment #262 - Posted by: angelo 37/74"/250 Feb '07 at February 13, 2008 11:41 AM

#123
I certainly can believe #40 has at least had the thoughts he articulated today. It is brave for him to say what he did. He was not undermining the point of hero workouts- to honor and remember those who die serving our country- he was just pointing out an observation. I've also thought about how there are no women hero workouts. Its probably because less women fight and die proportionally to men. However, its still something to thing about. Women get names like "nasty girl" workouts. It doesn't really bother me, but people can still be offended or have opinions about the way the crossfit website runs. Ultimately, this is a great resource for athletes and if something bothers individuals, they can just ignore that aspect of the website and continue doing the great free workouts found here. But bringing up issues of race and gender is still okay in my book.

Comment #263 - Posted by: soccerman m/22/183 at February 13, 2008 11:42 AM

Traveling, then working with hands tomorrow so rest today, some form of "Randy" tomorrow.

I have a son, Lil' bingo, whose real life name is Randy. I have a brother, my best friend, whose name is Randy. It took a few minutes for me to breath normally when I saw the post.

Our Brothers and Sisters in Iraq and Afghanistan talk about inside and outside "the wire". We civilians are blissfully unaware that there is a similar "wire" right here at home in our cities and towns. We are unaware when we cross "the wire", when we are "outside the wire" because men and women like Randy spend their working (and often their off-duty) hours in that land "outside the wire", sweeping it clean of danger, ever vigilant for threats to our safety.

And when it explodes Randy (and Larry and Dan and Eugene and...) are there to fight for us. I offer humble thanks to each one of you, "outside the wire" every day, here in Cleveland, here at the Crossfit table, and here everywhere else.

Comment #264 - Posted by: bingo at February 13, 2008 11:43 AM

26/M/185

As rx'd

16:44

Comment #265 - Posted by: Greg L at February 13, 2008 11:45 AM

M/23/156

CFWU x1, Burgener Warm-up

"Randy" as rx'd: 13:21

post: ring pushup stuff

Comment #266 - Posted by: Napaknock at February 13, 2008 11:46 AM

50/197

My condolences to the family and friends of Officer Simmons, and thank-you Randy for your service to the people of Los Angeles.

9:09 as Rx'd.

Comment #267 - Posted by: Ben S. at February 13, 2008 11:51 AM

10:24 as rx'ed. I have a comfortable life. I live in a small suburban town with no crime to speak of. I work in an office. CrossFit reminds me on days like today that the world is peopled by some who are dangerous and deranged and who will kill and maim at the drop of a hat. May God bless Nate and his sacrifice for the safety of his community. Our prayers of condolence go out to his surviving wife and children.

Comment #268 - Posted by: john wopat at February 13, 2008 11:52 AM

42yom / 147

Day behind so did "Nate" 10 +MUs as rx'd. Details there.

Comment #269 - Posted by: mhlane at February 13, 2008 11:53 AM

jake: as rx'd 10:05
laura: 45lbs first 20, 65lbs final 55 16:00

As a fellow LEO wife...my heart goes out to you Mrs. Simmons...you are in my prayers! L.

Comment #270 - Posted by: lawman698 at February 13, 2008 11:53 AM

I meant to write Randy. Too many losses...

Comment #271 - Posted by: john wopat at February 13, 2008 11:54 AM

46 / 172

as rx'd 7:02

Thank you Randy.

Comment #272 - Posted by: tom perry at February 13, 2008 11:54 AM

I was wondering. Does anyone know if these heroes that crossfit names workouts after are all crossfitters? Not that that's necessarily the point... just curious.

Comment #273 - Posted by: soccerman m/22/183 at February 13, 2008 11:57 AM

RIP Officer Simmons, my condolences to family and friends.

13:45 65# Just back from 2 and half weeks in Switzerland.Hiked, skied, sleded, explored castles. Had a great time. Now its time to get ready for my private raft trip down the Grand Canyon in March.

Comment #274 - Posted by: ccraft at February 13, 2008 11:58 AM

CFWU X 3, 15 reps, subbed 135# dl for back ext
Burgener WU
Tried to do the full snatch as long as I could, but with fatigue, power snatches became more frequent. Haven't done a WOD in 9 days due to illness.

75# 15:53

I like to record how the WOD went for me, so in the future I can refer back to it. However, on a Hero WOD, citing fatigue and illness makes me feel guilty and hollow. My suffering is nothing compared to that of the Simmons family.

To the Simmons family: May God be with you.

Comment #275 - Posted by: Mark R at February 13, 2008 11:59 AM

31/M/6'0/190

Practiced GHDSU, Back EXT, and PVC O-lifts

As RX'd, 10:40

Can't wait for the bumpers to get here...

Comment #276 - Posted by: SMcFarland at February 13, 2008 12:00 PM

used 70lbs...9:54
perfect weight for my skill level and form. I was going to do 65lbs but I figured I wouldn't notice the difference with an extra 2.5lb plate on each side. Form was suprisingly decent on at least half of the snatches. The rest of the time it seemed like I tried to muscle the weight up versus a more explosive movement...resulted in a bit of a shoulder press at the top.

Comment #277 - Posted by: ecp2 at February 13, 2008 12:02 PM

23/m/196lb
6:42 hang power snatches

Comment #278 - Posted by: Jesse at February 13, 2008 12:04 PM

37/m/165

55#
6:43

Need to up the weight next time. I am usually a 'pack' rat but I think I Coach B most of the credit for my time. Form over strength in this instance.

Comment #279 - Posted by: epicurius at February 13, 2008 12:09 PM

m/44/171/5-6
16 @55 lbs
12 @55
10 @60
10 @60
10 @65 form suffers after rep #5
7 @75 fatigued, form sucked
Time-18:30
Thank you officer. You are not forgotten.


Comment #280 - Posted by: Boricua at February 13, 2008 12:14 PM

37/m/152

"Randy" as Rx'd: 9:36. This is a very intense one. My forearms are flamed.

My thoughts are with Officer Simmons' family and his sacrifice is greatly appreciated.

Comment #281 - Posted by: TJB at February 13, 2008 12:15 PM

WOD #22

CFWU
75 x 45# - 17:40

Comment #282 - Posted by: Dave_61/6'/185 at February 13, 2008 12:15 PM

RIP Officer Simmons, condolences to you your family and colleagues.

CFWUx2 + 4rds tabata sprints@12mph on TM
"Randy" as rx'd
14:12
post wod, 2rds(TKGU's + cross chops) 25lb kb

Comment #283 - Posted by: Tron at February 13, 2008 12:18 PM

14:26

many sets.

Did 3 at 75 lbs.
Tried 7 more at 65.
Felt comfortable at 55.
Finished off at 60.

Comment #284 - Posted by: Hale at February 13, 2008 12:18 PM

"Randy"

75 pound Power snatch, 75 reps for time.

7:46

Comment #285 - Posted by: House/40/74/236 at February 13, 2008 12:18 PM

WOD #22
CFWU.
75 x 45# - 17:40

Comment #286 - Posted by: Dave_61/6'/185 at February 13, 2008 12:18 PM

as rx'd

8:28

RIP brother

Comment #287 - Posted by: MPD Dan at February 13, 2008 12:21 PM

cfwu x 2

65# Power Snatch, 75 reps
for time: 16'04"

i've never had coaching in the O lifts so i tried my best to stay close to "normal" technique.
RIP Randy

Comment #288 - Posted by: John at February 13, 2008 12:22 PM

7:30 as rxed from the floor to full ext.

Comment #289 - Posted by: KSC at February 13, 2008 12:25 PM

as rx'd - power snatches 75#x75
7:45

Comment #290 - Posted by: RonS at February 13, 2008 12:26 PM

M/35/69"/183
Jump rope 100 turns, 20 DUs
Greg A. WU
Burg WUx2

As RX'd 5:57

Touched floor to full extension overhead on all reps.

Comment #291 - Posted by: Jes at February 13, 2008 12:30 PM

7:56 as RX'd

RIP Brother...1*

Comment #292 - Posted by: Laramy at February 13, 2008 12:30 PM

Gladly done in his honor. BTW, marines got some payback today. The terrorist who planned beirut bombing in '82 no longer has an earthly address.

Comment #293 - Posted by: Rob at February 13, 2008 12:32 PM

Time as Rx'ed

14:43mins

Still have to work and telling myself to lower my body after using the power from my legs to gain momentum on the bar, going to take time to break bad habits.

Also great job for everyone getting lower times, Crossfit can be very humbling at times, today was one of those days for me.

Greeting from Canada, 3..2..1..Go!

Comment #294 - Posted by: Kyle 5'10/m/20/168 Kingston, ON at February 13, 2008 12:34 PM

40/M/192

CFWU x1

Randy

75lb. Power Snatches x 75

As rx'd

13:20
10/9/5/5/7/5/5/5/5/7/5/4/3

Comment #295 - Posted by: scott at February 13, 2008 12:42 PM

Randy as Rx'd 6:06 Surprised me. Thought I was going to be in the 8 min range. Very happy with that. God bless your soul, and your family Randy. Thanks to you, and those like you, who keep my family safe when I am off in other countries doing the same. RIP Randy.

Comment #296 - Posted by: Chris Stowe at February 13, 2008 12:46 PM

as rx'd 11.43
sorry for you loss.

Comment #297 - Posted by: miles_crossfitws at February 13, 2008 12:46 PM

Randy as rx'd

Gilrogan 6:15

The Tod 7:13

ouch

Comment #298 - Posted by: gilrogan at February 13, 2008 12:49 PM

God go with you, Brother. We'll save your spot on the long blue line.

Comment #299 - Posted by: ANTIKRUNK at February 13, 2008 12:49 PM

as rx'd 9:25

Comment #300 - Posted by: Jim D. 47 yom 160# at February 13, 2008 12:50 PM

RIP Randy, you are a hero and will not be forgotten. Our hearts go out to your children and family.

Me: 41yo/M/5'10"/192lbs

CFWU + HSPU + Bergener Warm Up: 3 sets 15 reps per set

WOD: as r'xd 10:57

Sets of: 15, 15, 10, 10, 10, 15 each rep from the floor to full lockout and stand.

Have Fun, Train Hard,

Billy

Comment #301 - Posted by: Billy at February 13, 2008 12:50 PM

37m 185
cfwu
12:00
partitioned 15,10,10,10,9,7,7,7

Comment #302 - Posted by: dmic at February 13, 2008 12:53 PM

26:39

Comment #303 - Posted by: dcyn at February 13, 2008 12:57 PM

19 / F / 142 / 5'7"

75 Power Snatches, 45 pounds (just the bar)
Time - 12:55

sets of 10s and 5s

Comment #304 - Posted by: Janell at February 13, 2008 12:57 PM

#262 Soccerman - It just doesn't make sense in my mind to even bring anything such as race or women up in the discussion of naming workouts. With all the women that are poster children for CrossFit, to even suggest that it is biased towards white men is asinine. You'd think that Coach's consideration for the military and ALL those that serve our nation would be enough to squelch any thoughts of race/women exclusion from a named WOD. I don't mean to say that duane is racist or anything, his comment just panged of CrossFit WOD affirmative action to me.

Comment #305 - Posted by: Jay_South Dakota at February 13, 2008 1:05 PM

Randy as rx'd:

10 minutes flat

Felt a little slow, but it was my first time doing a lot of snatches at once. It was kind of funny because I did the snatches right in front of a sign that said "NO OLYMPIC LIFTS (includes cleans and any rapid barbell movements)". I was constantly on the lookout for any gym personnel but I was lucky to get away with all 75 reps without a hitch.

Comment #306 - Posted by: Kieran_21/M/165/5'11" at February 13, 2008 1:05 PM

11:12, used 95 lbs

Comment #307 - Posted by: dan colson at February 13, 2008 1:06 PM

Randy

12:30-ish

65 lbs for first 27 reps
45 lbs for remainder

Comment #308 - Posted by: georgecole3 at February 13, 2008 1:06 PM

45# bar
18.24
Thought arms/shoulders would be so ouchie, nope, legs are fried!
Blessings to our heros, wherever, whoever, they may be.

Comment #309 - Posted by: U'i at February 13, 2008 1:08 PM

CFWU- (2X -15 30 assist pu's)
75-30lb snacthes
21 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #310 - Posted by: verve at February 13, 2008 1:10 PM

"Randy"
Dropped weight to 65#. Tweaked my ankle yesterday and was not sure about extra weight.
Broken into sets of 10,10,10,10,10,10,10,5

Time: 13:00

Comment #311 - Posted by: MDS1971 at February 13, 2008 1:11 PM

@ CrossFit Snohomish
First as Rxed WOD ever!!
10:47

Comment #312 - Posted by: Crossfit John at February 13, 2008 1:25 PM

34 M 195

As Rx'ed

6:45

Thanks Randy

Comment #313 - Posted by: Brycen G at February 13, 2008 1:26 PM

39 M 252

13:30

My feet were burning for some reason. 1st time I've ever done the power snatch.

Comment #314 - Posted by: Tim at February 13, 2008 1:30 PM

R.I.P. Randy


Did this yesterday with fellow MIDN and MOI:

3 rounds for time:


50 45lbs barbell Push Press

30-40ft toe drag (in leaning rest, put ten lbs plate on deck and walkforward with hands, dragging toes and keeping hollow core)

40 .5 pood KB swing

20 knees to elbows


Me:13.15

Ron:14.59

Capt Lance: 15.20

Any thoughts? We liked it. Order gave grip some chance to recover but it still sucked.


R.I.P. Randy

Comment #315 - Posted by: S. Baer at February 13, 2008 1:34 PM

40/m/160
had to use the home gym due to inclement weather
don't have 5's so I just used quarters.
75 reps at 95#
19:12

Comment #316 - Posted by: mhollis at February 13, 2008 1:35 PM

Roy 12:18
Jeremy 13:21
Second day back after tornado and injuries

Comment #317 - Posted by: Roy at February 13, 2008 1:35 PM

As Rx'd: 12:42. Broken into clusters of 12/11/10/9/8/10/8/7.

R.I.P. Randy. Thank you.

Comment #318 - Posted by: Jonathan/38/m/220/6'4" at February 13, 2008 1:40 PM

M/52/206/74"
RIP Officer Simmons

22 Minutes as Rx'ed - When I started I said to myself, "Mike, this is a lot of snatches. I hope you can do this many." After about 25 reps I said to myself, "Man, this is getting boring." After 30 reps I said to myself, "Self, I am tired. This is hard. Should I quit? No, I'll try a few more." At 40 reps I said to myself, "Mike, you're more than halfway through. You can do it." At 50 reps I said, "I think I can make it now." At 60 reps I said to myself, "This is getting easier. Maybe I can speed up." At 70 reps I said to myself, "Self, you've got it licked now. Only five more snatches." At 75 reps I just said, "Whew, I'm glad that's over." So went my Snatch Monologues.

Comment #319 - Posted by: MikeC1 at February 13, 2008 1:41 PM

32 yom 248 lb bwt

agility ladder for warmup
75 75 lb power snatch
time 13:49

R.I.P. Randy. My thoughts and prayers go out to your family.

Comment #320 - Posted by: brian t at February 13, 2008 1:43 PM

29yo/M/6'4"/204#
My goal was 5 sets of 15 and to finish in 6 mins. Ended up with about 9 sets, and I wasn't as fast as I wanted.
As Rx 6:53

Comment #321 - Posted by: Damon_CFATL at February 13, 2008 1:48 PM

21yo/m/185#

9:36 as Rx'd. Worst part was grip failure! Felt really good today for some reason!

Comment #322 - Posted by: Jared G at February 13, 2008 1:50 PM

M/34/5'10"/200

65lbs @ 13:43

Didn't have extra 5's or 10's. Getting them this week. R Bicep tendon sore from the recover.

Comment #323 - Posted by: MMATrainer at February 13, 2008 1:53 PM

Using 2 pood kettlebell today in place of bar.

Comment #324 - Posted by: The Modern Savage at February 13, 2008 2:00 PM

My deepest sympathy lies with the family of Officer Simmons. His legacy will live on.

RIP Brother

Comment #325 - Posted by: Nick at February 13, 2008 2:02 PM

19'51" as rxed

Comment #326 - Posted by: Robert D Taylor Jr at February 13, 2008 2:03 PM

bwt:151

as rx’d: 9:36

this is 1/2 my bwt, so I really was getting tired by the end, but even in the beginning I could only do about 9 a minute…

Comment #327 - Posted by: Ben CFC at February 13, 2008 2:07 PM

WU
1k row, 4:01

2 Rounds
135lb bench press, 20 reps
20 squats
20 situps

'Randy'

14:57, had to sub hang snatches because globo gym was packed and I couldn't get to my squat rack.

Threw in an extra rep at the end for my fallen brother.

Comment #328 - Posted by: Tenacious E at February 13, 2008 2:07 PM

32 yom @ 195

As Rx'd: 8:26

Comment #329 - Posted by: Ryan at February 13, 2008 2:11 PM

35/m/180
CFWU
"RANDY"
11:20

Comment #330 - Posted by: superg at February 13, 2008 2:13 PM

6:36 as rx'd

Comment #331 - Posted by: dammit at February 13, 2008 2:13 PM

m/23/6'1"/165

Need to learn the form better on this one so I had to do some presses and thrusters, my right shoulder felt funny the other day after a wod. It doesnt feel pulled or torn, the only way I can describe it is that it feels "itchy" deep inside the muscle. Anyone have any ideas.

Comment #332 - Posted by: PraschFireC12 at February 13, 2008 2:13 PM

as rx'd, form decent

TIME - 11:04

Comment #333 - Posted by: smithwick's at February 13, 2008 2:15 PM

21/m/5'10"/205
WOD a RX'd for a time of 11:31.

First time I have done any sort of Power Snatch. Pretty tired but happy about the time and form.

Question for anyone who takes thermogenics, what kind and how effective were the ones you have taken? Thanks!

Comment #334 - Posted by: Hondo Don at February 13, 2008 2:16 PM

21/M/145lbs

Time was appr. 20 minutes
First time doing power snatches...was concentrating on form mostly

RIP brother

Comment #335 - Posted by: mjpenna at February 13, 2008 2:16 PM

46/M/190

Stairmaster/interval/L-8/6mins

Zercher step-ups (12" box) 95/10+10 115/10+10 135/10+10
GHR situps and throw 6lb Dynamax 3 sets of 20 inbetween step-ups

"Randy" as rx'd
7:57

Comment #336 - Posted by: Anthony Springman at February 13, 2008 2:17 PM

m/194/28

RIP Mr. Simmons.

As rx'd: 7:55.

Comment #337 - Posted by: jwm at February 13, 2008 2:19 PM

32yo/227#/6"0/m

Randy as Rx'ed in 9:19

Sorry to hear about the loss.

Comment #338 - Posted by: j-seal at February 13, 2008 2:21 PM

"Randy"

65 pound Power snatch, 50 reps for time:

14:50

Comment #339 - Posted by: Cesar. at February 13, 2008 2:23 PM

M/36/190

Randy w/78# (that's just the way my steel plates worked out) for 75 reps.
Floor to full extension: 6:22.

May God bless Officer Simmons' family and all of our protectors here and abroad.

Comment #340 - Posted by: firekillr at February 13, 2008 2:25 PM

Randy as RX'ed 8:17

Beat out a younger, stronger Marine, thanks to good form and practice.

Comment #341 - Posted by: Corman at February 13, 2008 2:26 PM

27/M/6'2"/195

"Randy"
Scaled up to 95lbs
75 reps in 8:24
Full stand and lock out pause at the top...Brutal

R.I.P. RANDY

Comment #342 - Posted by: Big P at February 13, 2008 2:32 PM

11:44 with 65#. Hit a rhythm towards the end, so next time snatches come up I should be able to cut out some rest/reset time.

Comment #343 - Posted by: john heins 24/m/FL/5'11"/177 at February 13, 2008 2:33 PM

#232

Great article.

Comment #344 - Posted by: Pesqueso at February 13, 2008 2:38 PM

M/24/180

rx'd, 12:00

Comment #345 - Posted by: pipes at February 13, 2008 2:41 PM

31/m/200

used 95lbs

9:39

Comment #346 - Posted by: wade at February 13, 2008 2:42 PM

27/5'10"/207

as Rx'd: 14:25.

My first week with CF has absolutely kicked my butt. I've hated and loved every WOD.

Comment #347 - Posted by: Ryan at February 13, 2008 2:43 PM

Duane #40- Only one word accurately describes your post today: pathetic. Coach honors a true hero, and all you can manage to whine is that you "checked the wod today and there is what I am hoping for"... a black fallen hero. How truly sad. It does not matter what color these heroes are. I did the WOD today in honor of Mr. Simmons just as hard as I do them for fallen white heroes. And you are right, the CrossFit site is a workout site, not a place for you to share your racial hangups. Please keep them to yourself...Shut up and train.

Comment #348 - Posted by: Mike at February 13, 2008 2:44 PM

2 great workouts for what I'm sure were great servants. How little it really is that we can do to honour people...

11:29 at 35Kg (77lbs)

Comment #349 - Posted by: Colm O'Reilly at February 13, 2008 2:48 PM

m/25/5'8"/157lbs
10:50
75 reps @ 45lbs olympic bar

worked on form today, felt pretty good, i am pretty burnt, i cant imagine doing 70lbs, that would have been tough.

Cobra Co-Captain

Comment #350 - Posted by: katon at February 13, 2008 2:49 PM

BW 70kg
40kg Power Snatch 75reps
Drop and re grip

10.50

Comment #351 - Posted by: Adc (CrossFit Sydney) at February 13, 2008 2:50 PM

31/M/190
CFWU x 3
WOD as rx'd in 10:59

Comment #352 - Posted by: Jamie Maillet at February 13, 2008 2:53 PM

M/26/5'7"/135

As Rx'd, 8:56

Started out at a 10/minute pace hoping to come in under 8 minutes... held it for the first 40 reps, then couldn't quite keep it up.

Great workout. Wasn't as bad during like some are, but my legs are shaking now!

Comment #353 - Posted by: Jared at February 13, 2008 2:56 PM

23/M/185

WOD as rx'd 17:17

RIP Brother.

Semper Fi

Sgt Schuckert MARSOC MSOSG

Comment #354 - Posted by: Rick S. at February 13, 2008 2:59 PM

36M/5'10"/165#

As Rx: 7:40.

RIP Officer Simmons.

Comment #355 - Posted by: rjf at February 13, 2008 3:04 PM

#40, Duane

I get what you are trying to say, although the (until now) lack of colored heros hadn't even occured to me. I think it's likley it hadn't occured to Coach either, and I think today proves that.

To those who have attacked/insulted Duane, I think you should all be ashamed. While I agree this is a workout site and not really the place for such a post, if we as a community are truly above such things we would simply let it go unless someone was deliberately trying to be a nusance. Insulting them is even more inappropriate.

RIP, Randy.

Comment #356 - Posted by: Jared at February 13, 2008 3:04 PM

316 MikeC1

Snatch Monologue comment ==== hilarious.

Comment #357 - Posted by: bret kleefuss at February 13, 2008 3:05 PM

M/22/153 cfwux2

As rx'd - 11:30

Comment #358 - Posted by: Y. Zhou at February 13, 2008 3:08 PM

30 yo male 6'4 96kg

Increased weight to 40kg (90#)
9:28

Comment #359 - Posted by: Richard at February 13, 2008 3:10 PM

65lb power snatches, 75 reps

14:33

Heartfelt sympathies to Randy's family and friends.

Comment #360 - Posted by: mas at February 13, 2008 3:12 PM

5'9/155/m/35
CFWU
PVC Practice
Randy was 15:45 with 120lb
Was wondering why my time seemed slow. 75lbs + bar.

Comment #361 - Posted by: boogie72 at February 13, 2008 3:12 PM

38/M/6'0"/255 lbs

"Randy"
adapted to equipment on hand
75 x 80 lb sandbag power snatch

27:36

Comment #362 - Posted by: Sean Carley at February 13, 2008 3:14 PM

Mike #344

I think your comments are way off base. Why would I look at this website and want to just "shut up and train." I come here looking for something to complain about. Either the workout is too hard, or posted too late, or I don't like the color of the hero. Sometimes the clips don't work.

Seriously though, Mike, I agree with you 100%. I don't even THINK of the color of the hero. I just imagine his kids and wife without him.

I'd rather have all the WODs named after women, but that's not the world we live in.

35/m/195
Ran 12 min, TM 8.1
3 x CFWU
10:04
40# bar
1st time this WOD

Did my best Randy. God Bless your family.

Comment #363 - Posted by: Max at February 13, 2008 3:14 PM

28m/6'4"/227
WOD
12:43

Thank you for your service. My prayers are with your family and friends.

Comment #364 - Posted by: cb at February 13, 2008 3:16 PM

27/m/6'0"/185

as rx'ed

5:29

rock out...

Comment #365 - Posted by: Crisco at February 13, 2008 3:24 PM

24/165/5'10

7:13 as specified,

" A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality." J.F.K

Thank you,

Comment #366 - Posted by: dude at February 13, 2008 3:34 PM

M/40/6'2"/195

As Rx'd

8:10

Comment #367 - Posted by: ch18 at February 13, 2008 3:34 PM

Jared #352 : It would be soooo tempting to tell you to shut up and train as well, but I'll exercise restraint...

Maybe you and Duane #40 should start your own "CrossFeelings" website, where you can complain that there are no Hero WOD's honoring fallen heroes with your astrological sign.. .

Now stop whining and train!

Comment #368 - Posted by: Mike at February 13, 2008 3:42 PM

14:10

Comment #369 - Posted by: Maurkov at February 13, 2008 3:43 PM

M/22/165
Rx'd 9:30

RIP Randy

Comment #370 - Posted by: Bradford at February 13, 2008 3:44 PM

Randy, scaled up to 95lb x 75; 11:29

That was rough, but nothing compared to the pain felt by those close to you, Randy. The world is worse off with you gone.

Comment #371 - Posted by: James ATX at February 13, 2008 3:45 PM

45/180

As Rx'ed: 6:51

Rest In Peace, Randy.

Comment #372 - Posted by: David Sailor at February 13, 2008 3:46 PM

M/31/186
As Rx'd

13:56

RIP

Comment #373 - Posted by: NickA at February 13, 2008 3:47 PM

22/m/71"/155

as prescribed 18'15"

first time doing snatches like this, great work out

Comment #374 - Posted by: chuddles at February 13, 2008 3:48 PM

wod-6:04
25/m/162

Comment #375 - Posted by: bleedCF at February 13, 2008 3:49 PM

m/34/70/190

9:45 w/95#
10 at a time
i dont have the tall 25# plates so i took it down to about mid shin level each rep

Comment #376 - Posted by: Brutz at February 13, 2008 3:49 PM

46/m/196

RIP Officer Simmons and my prayers are with you and your family

as rxed 6:12

Comment #377 - Posted by: Kevin McClellan at February 13, 2008 3:52 PM

32/M/6'00"/180

Thank you, Randy. And thank you to Greg and Lauren for honoring our fallen heroes with these workouts.

11:33 as rx'd

Dan D.
USSS-SA

Comment #378 - Posted by: Dan D. at February 13, 2008 3:53 PM

16/m/185

7:06

RIP Randy

Comment #379 - Posted by: dfb at February 13, 2008 3:54 PM

Limitation in gym space had us doing the wod in turns. First I did 5 reps, then Eric did 5. Took turns doing it the fastest we could. Watch finally stopped at 13:15.

Thoughts and prayers extended to Randy, his family and friends. God bless.

Comment #380 - Posted by: Johan at February 13, 2008 3:55 PM

39/m/5'11"/170

7:35 w/ 45#

Comment #381 - Posted by: John Elstad at February 13, 2008 3:57 PM

good workout and my thoughts and prayers again today to another fallen heroic crossfitter and person.
11:30 as rx'd. hands torn apart. It feels like I have stripped the fingerprints off my thumbs.
Definitely could push it harder next time. I discovered (or rather gaucoin did) that I have a bit of a donkey kick. Looks like more jump and land work required.
Note to self - remember to bring the bar from over head to mid thigh then floor to save the lower back after each rep.

Comment #382 - Posted by: Intent at February 13, 2008 3:59 PM

35/m/182
9:45 as prescribed.

Comment #383 - Posted by: Sam L at February 13, 2008 4:01 PM

9:50.6 as Rx'd

Comment #384 - Posted by: Boxer4_M/44/229/6'4" at February 13, 2008 4:03 PM

Anthony (M/29/170)

"Randy"
75 Power Snatches, 75 pounds
5:35

Standing Box Jumps
49" (1" PR)

I was aiming for sub 5 on Randy, but lost pace on the third round. Box jumps felt good, so I attempted 50.5" but missed it a handful of times. Backed down to 49" and nailed it easily.

Comment #385 - Posted by: Anthony Bainbridge - CrossFit Fredericton at February 13, 2008 4:05 PM

27/f/137
65lb power snatches, 75 reps
12:54

Comment #386 - Posted by: pil42 at February 13, 2008 4:06 PM

20/6'2/215

4:21 as Rx'd

Comment #387 - Posted by: Cody at February 13, 2008 4:06 PM

M/27/5'10"/202

75, #75 power snatch:

4:47

I really enjoyed this one... It took me a minute to catch my breath but other wise it rocked!

6 mi run after

Comment #388 - Posted by: CCT-Greg at February 13, 2008 4:13 PM

9:36 as Rx'd

Comment #389 - Posted by: S. Fogle at February 13, 2008 4:16 PM

28/m/175
7:27 as rx'd

Comment #390 - Posted by: Travis_r at February 13, 2008 4:16 PM

55lb pwr snatch
75reps
11:05
I was surprised how well I did. Next time, I'll use the full weight. This wod definitely helped my snatch improve.

4 mile run after. Feels great!

Comment #391 - Posted by: BPemberton at February 13, 2008 4:16 PM

RE: #216--'laconic cowboy'

Hey, LC! I live in Tempe, az.
The closest affiliate I know of in your neck o' the woods is in casa Grande
http://www.crossfitaz.typepad.com/

Comment #392 - Posted by: JOE at February 13, 2008 4:16 PM

23 y.o. male/185 lbs

15:37. A little slower than I'd have liked, but I picked up steam and the second half went faster than the first. My hip flexors are requesting to be removed, though. Whatever Coach has planned for tomorrow is going to be "fun".

Comment #393 - Posted by: Josh@OU at February 13, 2008 4:20 PM

27/M/6'/185

Did yesterday's WOD today.

Sub'd MU for 8 dip's X 8 p/u

10 Rounds
Thanks to my partner Ian, for the motivation!!!

Comment #394 - Posted by: Shaun Hampton at February 13, 2008 4:21 PM

11:46
sub'd 55#

Comment #395 - Posted by: OPT Mommy at February 13, 2008 4:25 PM

As rxed 11'00.84"
Left some blood on the bar, grossed the wife out.

Comment #396 - Posted by: Isaac_OKC at February 13, 2008 4:27 PM

Crossfit John, nicely done on the First ever rx'd wod! Great time too!

Comment #397 - Posted by: JENNY O. 37F/125# at February 13, 2008 4:35 PM

7:45

once again, thank you officer simmons, you are the real deal, a true hero. we got you from here on.

Santa Monica P.D.

Comment #398 - Posted by: Shaun at February 13, 2008 4:36 PM

#352 Jared
They are not "colored" heroes, they are heroes of color. Hilarious.

Comment #399 - Posted by: schapm at February 13, 2008 4:38 PM

Randy -- RIP and thank you for your sacrifice.

We conducted an Iron Mike competition for our course yesterday (2 min max pushups, 2 min sit ups, 5 mile run, max chins and then max dips). I was so sore from the CF Cert my legs felt like lead!!! 84 Push ups, 91 Sit ups, 31:20 run, 23 chin ups, and 36 dips. Made up Nate from yesterday -- 12 rounds + 2 MUs. Subbed 1.5 Pood (56kg) because that was all we had. Still felt a little slow and fatigued.
LTT
(74" 178lbs 25)

Comment #400 - Posted by: LTT at February 13, 2008 4:38 PM

5:26 after three rounds of 500m row, 20 bws, 20pu, 20 su for 9:34

Comment #401 - Posted by: The Sack at February 13, 2008 4:39 PM

30 yom, 160#
6:35

Comment #402 - Posted by: Pierre D at February 13, 2008 4:39 PM

5:40

Comment #403 - Posted by: Jon at February 13, 2008 4:39 PM

37/183/M

As Rx'd: 7:41
Ground to full extension!

concentrated on form trying to maintain intensity, had to step back and reset about every 7-10 to ensure I wasn't muscling up the weight.

God bless you and your family Randy, thanks to Coach you will never be forgotten!!!

Comment #404 - Posted by: Jamie-N-Oki at February 13, 2008 4:41 PM

7:12 55#'s
God Speed Randy!

Comment #405 - Posted by: Krista Colson at February 13, 2008 4:45 PM

36/210/M

As Rx'd: 5:55

Should not have eaten 20 minutes before doing this.

Comment #406 - Posted by: Eduardo @CF Pacifica at February 13, 2008 4:47 PM

It is nice to see the positive comments and outpouring of sympathy for a true police officer. It makes the job of putting on a uniform everyday seeing that people do support what we do.

Napa Police Department

Comment #407 - Posted by: NPD77 at February 13, 2008 4:47 PM

M/45/6' 225

10:09 as RX'ed

What a cardio killer! May I have another?

Comment #408 - Posted by: Murph/NC at February 13, 2008 4:48 PM

It's sad to see two hero workouts back to back.
These are the people that make our country great.

Rx'd
13:25

Comment #409 - Posted by: James Holloway at February 13, 2008 4:52 PM

41m 232

12.43 as rx'ed

Comment #410 - Posted by: tower at February 13, 2008 4:53 PM

3:57 as Rx'd, this was light enough to do sort of a stiff legged power snatch.

Comment #411 - Posted by: Brett_nyc at February 13, 2008 4:53 PM

M\43\192
As Rx'd 10:55

Thanks for keeping us safe Randy.

M\13\135
#40lbs X 75reps. 10:30

Comment #412 - Posted by: Mark_NH at February 13, 2008 4:54 PM

cfwu w/o pull ups or dips, Burgener warm up
11:20 as rx'd

Comment #413 - Posted by: sam p at February 13, 2008 4:55 PM

28yo, 5'11", 169lbs

10:52, as Rx'd

Faster than I thought I'd manage. Really proud of my form throughout. Every time I do snatches, I know they're my favorite lift.

Comment #414 - Posted by: Alton at February 13, 2008 5:02 PM

9:20

Comment #415 - Posted by: B. Rhaly / CrossFit MS at February 13, 2008 5:04 PM

7:42 as RX

Comment #416 - Posted by: Jimmy Anderson at February 13, 2008 5:04 PM

22/m/170

As rx'd

9:58

Comment #417 - Posted by: M Miller at February 13, 2008 5:05 PM

R.I.P. Off. Simmons

6:37 rx'd fought through this one for Off. Simmons.

FTPD

Comment #418 - Posted by: Rob at February 13, 2008 5:06 PM

slade 17yom
193 6'1

as rx'd: 5:30

smack 17yom
125 5'4

45#: 5:43

Comment #419 - Posted by: slade at February 13, 2008 5:07 PM

RIP Officer Simmons.

55 lbs Power Snatches

forgot to look at clock when finished, but roughly 14 mins.

Comment #420 - Posted by: Crazyguywithasword at February 13, 2008 5:07 PM

6:46 as rx'ed. Tough challenge mentally plus my motor just isn't there yet. Grip was a factor near the end even though I hooked it. Did 25 straight and then all sets of 5's after that.

Pre-Burgener's
Post-Speed deads, GH Raises, double unders, etc

Comment #421 - Posted by: gaucoin at February 13, 2008 5:10 PM

M\40\153

As rx'ed: 18:46

Nate yesterday: 8 rounds of 8pu's, 8 dips, 4 hspu's, and 8 60# dumbbell swings.

With my condolences to Randy's family...

Comment #422 - Posted by: JoeL at February 13, 2008 5:12 PM

RIP Randy

33 m 195#

CFWU x 3 + warm-up with broomstick

As rx: 18:50

Comment #423 - Posted by: dragoon at February 13, 2008 5:13 PM

2k row wu

asrx 8:20

row 2k summers coming need to loose my winter coat. RIP brother

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Comment #424 - Posted by: shawn hultquist 35m 195lbs CFT 1015 at February 13, 2008 5:17 PM

This was an interesting workout. It wasn't the cardio killer I expected. The hardest part for me was my hands hurt really bad. Thank goodness for those calluses.

11:07 as rx'd

Comment #425 - Posted by: headonkey at February 13, 2008 5:17 PM

Didn't get to this one until late today. I should have been faster - I waited too long between the broken sets.

Rx'd 10:14

Comment #426 - Posted by: Mike Mc 29/5'9"/160 at February 13, 2008 5:18 PM

29/f/110

11:34

55# power snatches

RIP randy

pre: nswux2 + burgx2
post: 8x 1 clean + 2 jerks at 95#

shoulders are fried from yesterday, traps hurt badly. bring on tomorrow.

Comment #427 - Posted by: nadia shatila at February 13, 2008 5:19 PM

David:

DROM + Burgener WU x 3

WOD, as Rx’d: 12 min 44 sec

Notes: Full extension and lockout at top, full reset and pull between reps.

My heartfelt condolences to the Simmons family. Rest in peace Officer Simmons.

David
CF Chattanooga

Comment #428 - Posted by: David @ CF Chatt at February 13, 2008 5:22 PM

Legendary abs. 3 sets of 12 pullups and decline ring pushups.
Then "Randy."
65 lbs., 75 reps in 8:25. That was tough.

Comment #429 - Posted by: soccerman m/22/183 at February 13, 2008 5:25 PM

m/200/33

almost as rx'd but 85 reps (I cant count): 7:09

Sad to see more and more hero workouts.

Comment #430 - Posted by: Matt S. at February 13, 2008 5:26 PM

m.33.232.33.6'4"

as rx'd 4:29

rip Randy

Comment #431 - Posted by: Dolph at February 13, 2008 5:27 PM

Jennie: 26 F 160# 5'9"
"Randy"
55# Power Snatch 75 reps
Time= 10:37

Comment #432 - Posted by: JennieLee at February 13, 2008 5:31 PM

M/32/195
Navy SEAL one today;
Run 1 mile (6:09)
3 Rounds of:
10 One-arm kettlebell swing (30lbs [25]) each arm
10 One legged box jump (12-18" [24"]) each leg
Run 1 mile (8:30...hurt...)
100 Sit ups

29:05, much slower than the dudes on the SEAL web site.

Comment #433 - Posted by: Jon at February 13, 2008 5:34 PM

5:18

Comment #434 - Posted by: Matt Wichlinski at February 13, 2008 5:35 PM

m/215/29

12:25 as Rx'd

Comment #435 - Posted by: exqweezme dc at February 13, 2008 5:37 PM

Jeff in VA (48/70"/190)
AM WOD "Nate"
Stretch/Warm-up
2 x Muscle-ups (Sub 4-PU & 4-dips for each MU)
4 x Handstand Push-ups (feet supported at nose height)
8 x 2-Pood Kettlebell swings (sub 71# DB)
8 rounds in 19:52. Rounds 4-6: PU’s were minimal jump; rounds 7-8: PU’s were jumping.
PM WOD "Randy"
Stretch/Warm-up
75# x 75 power snatches (15/15/15/15/5/5/5)
Time - 8:54

John in NY (48/68"/160)
"Randy"
Stretch/Burgener w/ Oly bar x2
77# x 75 power snatches: 12/12/7/5/5/7/5/4/3/5/5/5
Time - 9:50

Comment #436 - Posted by: John Folchetti at February 13, 2008 5:38 PM

m/33/175

10:00 as RX'd

Randy, thank you for your service and sacrifice. God speed.

Comment #437 - Posted by: xc_riding_dc at February 13, 2008 5:39 PM

finished in 18 minutes. Question how come my abs don't show. I eat good and been working out. Is it all about doing an amazing number of crunches?

Comment #438 - Posted by: Rajib87 at February 13, 2008 5:42 PM

God Bless Officer Simmons

11:15

Comment #439 - Posted by: TP_Tom at February 13, 2008 5:43 PM

M/31/5'7'177
As rx'd 8:26

Comment #440 - Posted by: bhub at February 13, 2008 5:44 PM

23/m/5'8/170

25 Reps Power Snatch (75#)
1/4 Mile Sprint
25 Reps Power Snatch (75#)
1/4 Mile Sprint
25 Reps Power Snatch (75#)
1/4 Mile Sprint

Total Time: 17:50


Comment #441 - Posted by: JLR84 at February 13, 2008 5:47 PM

Wow- you guys and gals out there going sub 5? Thats straight super human. i have no joy for that.

27 y/o 200lb m

as rx'ed, 8:18

RIP Randy. Very sad to see so many new hero workouts. Hooyah and fair winds, Officer Simmons.

Good day all.

Comment #442 - Posted by: amlove21 at February 13, 2008 5:48 PM

9:40 Thought I could have moved quicker. Not feelin so hot.

Comment #443 - Posted by: Vaughn S. at February 13, 2008 5:49 PM

M/42/195

9:05 as rx'd

Comment #444 - Posted by: Larry E. at February 13, 2008 5:49 PM

9:08

as rxd

RIP

Comment #445 - Posted by: brian521 at February 13, 2008 5:49 PM

11:53

Comment #446 - Posted by: Hari at February 13, 2008 5:52 PM

M/22/150

7:15
as rxd

Comment #447 - Posted by: shawn at February 13, 2008 5:53 PM

20lb x 35 puppy workout
2:40

RIP Randy

Comment #448 - Posted by: Camille at February 13, 2008 5:55 PM

Randy as Rx'd: 17:53

The National Law Enforcement Officer's Memorial in D.C. has two appropriate inscriptions for today:
"It's not how these men died that made them heroes, it's how they lived."
"The wicked flee when no man pursueth, but the Righteous are as bold as a lion." Proverbs 28:1

After reading about Randy in the LA Times article linked by Becca @ post #31, there's no doubt that Randy was welcomed to his eternal rest with the words, "Well done, my good and faithful servant."

His legacy will live on in the lives he touched, and the way he lived his life should give us all a goal to strive for.

Comment #449 - Posted by: Denver Sheepdog M/34/5'9/165#/CFT=880 at February 13, 2008 5:56 PM

RIP Officer Simmons.

bw-197

wu
pushups, situps, air squats, goodmornings, burgener wu, power snatches

wod-as rx'd
9:01 total

MC

Comment #450 - Posted by: MCORRY at February 13, 2008 6:00 PM

24/F/5'8/130#

45#Power Clean---10:10

Comment #451 - Posted by: Mini at February 13, 2008 6:02 PM

About 13:50. First time really doing snatches. Felt pretty good doing them. After playing hockey at lunch.

Comment #452 - Posted by: jef at February 13, 2008 6:02 PM

rx'd - 9:36

Comment #453 - Posted by: FRANkhouser 19yom 160# at February 13, 2008 6:03 PM

not sure why my first post didn't go through...

11:46, 55#

Comment #454 - Posted by: OPT Mommy at February 13, 2008 6:04 PM

as rx'd 5:46

Comment #455 - Posted by: Dutch at February 13, 2008 6:07 PM

40/M/175

A great workout for another great hero. Bless them all... As RX'd: 10:07.

Comment #456 - Posted by: d at February 13, 2008 6:11 PM

I posted my thoughts and prayers earlier...now the results.

50 yoa, 5'08 ...180
21'02" 75 reps at 65 lbs.

RIP

Comment #457 - Posted by: Ron F. at February 13, 2008 6:14 PM

As rx'd:

10:08

Comment #458 - Posted by: Adam Getchell at February 13, 2008 6:15 PM

38/m/150

65#
9:34

Felt good. Should have done as Rx'd -first time w/these and was too cautious.

Comment #459 - Posted by: Jaeger at February 13, 2008 6:16 PM

First time posting wod.

106 x 1.5 pood kb power snatches from the floor

16:11


Thank you hero.

Comment #460 - Posted by: Chris Mills at February 13, 2008 6:17 PM

M/36/6'2"/195
Colorado Springs

Time: 7:55 as rx'd

Debated doing the wod with 95lbs but decided to get an rx'd time recorded first. Fun workout!

Comment #461 - Posted by: Brent "BWM" Maier at February 13, 2008 6:19 PM

RIP randy

ran 1 mile for time - 5:54

5 minutes rest, then
as Rxd

8:37

matty b

Comment #462 - Posted by: matty b at February 13, 2008 6:25 PM

5:58

Comment #463 - Posted by: jdisch at February 13, 2008 6:27 PM

finally got this done

hard to complain, held up by a house fire.

as rx'd
7:39

Comment #464 - Posted by: ut steve at February 13, 2008 6:28 PM

55# 9:28 felt good

Comment #465 - Posted by: Sue Ady at February 13, 2008 6:29 PM

God's Speed, Brother.
May your wife and child remember you as a good husband & father and rest well knowing that the rest of us will remember your sacrafice.

Comment #466 - Posted by: Officer at February 13, 2008 6:29 PM

m/29/218

8:56

(subbed 95lbs)

Evil triumphs when good men do nothing.

Comment #467 - Posted by: Clovis at February 13, 2008 6:35 PM

75#, 75 Reps as Rx'd

14:11

My prayers are with Ofc Simmons, his family, and his partner. God Bless everyone in uniform - military, FD, PD - I appreciate everything you all do!

Comment #468 - Posted by: Wade at February 13, 2008 6:38 PM

TJ Cooper here. JSO SWAT and friends of the LAPD SWAT. Often you have shared your knowledge with me and my team. Rick, George, Mike, and others. You have our pain to mix with yours. We will get through this together. The Coach honors you and I by sharing in our pain. Randy can't go away because his name will "felt" by the Crossfit Nation over and over again.

Comment #469 - Posted by: tj at February 13, 2008 6:40 PM

Nice workout. Forearms are burning!

9:21 as RXed

Comment #470 - Posted by: ash_29m/6'2/194 at February 13, 2008 6:40 PM

RIP Randy... Thanks For Your Service...
As Rxed 9:00 Min + CWWUx3+3250M Rows

Comment #471 - Posted by: SethBD at February 13, 2008 6:42 PM

10:20

Comment #472 - Posted by: quallnow at February 13, 2008 6:43 PM

I took an 8 month break from crossfit because of pilot training, but I missed it too much, and I am back. I am also getting the guys in my flight hooked on it as well!

As Rx'd

8:50

Comment #473 - Posted by: KSabi at February 13, 2008 6:44 PM

as rx'd 10:46

My wife Renee has just started Crossfit and am easing her in to it.

She subbed for a 12.5Kg bar

5:26

Comment #474 - Posted by: Rookie M/35/182cm/82Kgs at February 13, 2008 6:46 PM

So tired this morning, I did the wrong WOD. I did 75 power cleans using 60# in 7:30. Sadly, I did not have time after work for a do-over.

Comment #475 - Posted by: Norma at February 13, 2008 6:47 PM

As Rx'd
5:47

Comment #476 - Posted by: DustinW at February 13, 2008 6:49 PM

as rx'd
13.o5

Comment #477 - Posted by: robr526 at February 13, 2008 6:52 PM

8:58

Comment #478 - Posted by: Ben B. at February 13, 2008 6:58 PM

7:26 as rx'd

Thank you Officer Simmons. As a Los Angeles resident I am especially grateful. My most sincere condolences to the Simmons family.

Comment #479 - Posted by: a noble at February 13, 2008 7:01 PM

M/27/5'11''/196 lbs

15:47 as rx'd

Much better than I thought I would do. My physical fitness is improving by leaps and bounds and I have only been doing crossfit for about 4 wks now. Amazing...

Comment #480 - Posted by: Cully24 at February 13, 2008 7:02 PM

20f/172lb/5'6

WOD

65lb.
7:10

Comment #481 - Posted by: HOLLI V at February 13, 2008 7:04 PM

#344 Mike,
I think you may have bumped your head a bit. Duane's post was not a complaint or even him hoping for a fallen black hero. It was simply him sharing his view and to provoke thought, which generally works when dealing with those with good sense. I'm sorry that went over your head. Next time, try reading and digesting the message in its entirety instead of picking the pieces out that you need to make your little baseless and weak arguments. Now hush, take some of that anger and go knock out a solid Fran!!

Comment #482 - Posted by: Damon_CFATL at February 13, 2008 7:04 PM

as rx'd 13:54
Maybe my second time doing snatches, think the 1st time was a 1-1-1-1-1-1-1 and got up to a PR of 80# so 75 @ 75# in 13:54....I'll take that today but, never again. Hard to believe some of the comments some people make on this site, the people that respond to them, and the manner in which they do it.

Comment #483 - Posted by: tejanostylin at February 13, 2008 7:08 PM

"Randy"

75 pound Power snatch, 75 reps for time.

7:46

Comment #484 - Posted by: House/40/74/236 at February 13, 2008 7:12 PM

2 mile run

as rx'd

7:20

Comment #485 - Posted by: tyler/28/6'1"/198 at February 13, 2008 7:15 PM

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 190#

CFWU 3X

Randy
as Rx'd

9:49


dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

Comment #486 - Posted by: Sniper 64 at February 13, 2008 7:19 PM

Thanks, Randy.

75 lb 75x 7:29
take THAT, Smurf!
justin 33/m/212

Comment #487 - Posted by: Mosul Moose at February 13, 2008 7:20 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/215
wod as rx'd just comin off being sick so wasnt my best effort

8:30

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #488 - Posted by: sam lewis at February 13, 2008 7:20 PM

24/m/200 lbs

CFWU X3 14:32
WOD 13:25
(subbed 70# due to a very busy gym)

Comment #489 - Posted by: Adam C Veres at February 13, 2008 7:22 PM

I got my first muscle-up tonight! I've been trying for a few months now, so I was really excited when I actually did it. Thank you, CrossFit!

Comment #490 - Posted by: angstadt530 at February 13, 2008 7:22 PM

75 lb powersnatch 30 reps

time not recorded.

Comment #491 - Posted by: AVB at February 13, 2008 7:31 PM

11:15 as rx'd. 5 min ellip wu 19/19. sit ups after. hr avg 121, hr max 168.

Comment #492 - Posted by: kevin o at February 13, 2008 7:32 PM

God bless...
As rx
12:00

Comment #493 - Posted by: Mario at February 13, 2008 7:36 PM

M/33/215

9'02"

Comment #494 - Posted by: leon at February 13, 2008 7:38 PM

8:22

I thought I was going to be hard today and do it with 95#... that lasted about 20 reps and I had to go down to 75. It added almost a full minute to switch out the weights. Thats what I get for showboating... :/

Comment #495 - Posted by: McFly - 17/M/158/6'1" at February 13, 2008 7:40 PM

m 37 177

as rx'd

8:32

Comment #496 - Posted by: Dr. D at February 13, 2008 7:53 PM

70-80# (can't remember if bar is 10 or 20#s, didn't re-weigh it)
30 reps - 7 mins

Comment #497 - Posted by: Rusty at February 13, 2008 7:54 PM

35/M/6-01/185

as rx'd 8:39

Comment #498 - Posted by: The H is O at February 13, 2008 8:06 PM


Randy - 6:31

Comment #499 - Posted by: Troy / 6'4" / 215 / St. Louis at February 13, 2008 8:07 PM

38/M/6-02/185

as rx'd, 6:45

RIP my brother. Thank you for your service. To the sniper that ended this incident: Several drinks were had in your honor that night as well as drinks for Ofc. Simmons. Thanks for standing watch.

Keith
Livermore PD SWAT

Comment #500 - Posted by: Keith Graves at February 13, 2008 8:10 PM

14:18 for 55# Power Snatch, 75 reps

RIP

Comment #501 - Posted by: laurar at February 13, 2008 8:11 PM

Randy, as Rx'ed, 6.19

Comment #502 - Posted by: Apolloswabbie at February 13, 2008 8:13 PM

Sub 55#
9:35

I was scared to use more weight, but I did fine. Need to try RXed weight next time. It's the full squat snatches that kill me. Got a lot of stares at the gym during this one...

Comment #503 - Posted by: krolson 28m/6'2"/185 at February 13, 2008 8:14 PM

75 x 75lb power snatch

12:10

Comment #504 - Posted by: LMD_Matt at February 13, 2008 8:15 PM

m/5'11''/205

as rx'd
14:45

Comment #505 - Posted by: kyle skinner at February 13, 2008 8:15 PM

10:27 75 reps of 75 lbs of power snatches

Comment #506 - Posted by: runamucka 6'3" M 175 lbs at February 13, 2008 8:16 PM

I had to modify the weight; I'm still trying to iron out my form and I didn't feel like dying today.

65lbs x 75 reps

Time: 15:59

Comment #507 - Posted by: aboria at February 13, 2008 8:17 PM

As rx...11:15...

Comment #508 - Posted by: dwntwn at February 13, 2008 8:20 PM

M/30/6'4"/225

Randy as rx'd
10:00

Comment #509 - Posted by: EDG at February 13, 2008 8:23 PM

ran 5k instead 25:00

Comment #510 - Posted by: Rory Mac at February 13, 2008 8:25 PM

As Rx'd 75# Power snatch, 75 reps

Time = 17:04

Comment #511 - Posted by: TJB at February 13, 2008 8:26 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

8:08

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #512 - Posted by: Travis H at February 13, 2008 8:30 PM

m/29/5'9"/170

9:17 as rx'd

1K run (10 min/mile)+ 1K row (2:20/500m), 2 rounds

Comment #513 - Posted by: po at February 13, 2008 8:30 PM

12:36

Comment #514 - Posted by: shane at February 13, 2008 8:31 PM

m 35 bw 160

done at crossfit after PT. Lower back still hurting.

As rx: a very disappointing 13:09.

Comment #515 - Posted by: dandny at February 13, 2008 8:37 PM

Pre: 5 min C2, CFWU, BWUX3

"Randy" as rx'd: 9:16

Post: cool down easy 500m row

Made 7' slosh pipe for OHS during CFWU and 3' one for sit ups and BE. Cool, but tough. I bet I'll be sore in combo with the high reps on this WOD.

Comment #516 - Posted by: Joel B. at February 13, 2008 8:48 PM

28/m/189

12:49

lowered weight to 45# after first 30 to ensure these weren't turning into presses at the top.

Comment #517 - Posted by: esteban at February 13, 2008 8:53 PM

M/35/5'10"/215

Randy as rx'd 5:59

RIP Randy

Comment #518 - Posted by: jeremy at February 13, 2008 8:56 PM

23/m/170

As RXed:

6:48 (i was gassed at the end)

RIP Randy

Comment #519 - Posted by: J Fole at February 13, 2008 8:59 PM

23yom/6'2"/220

as rx'd

7:52

my grip, especially my pinkies and ring fingers were burning like crazy during this workout

Comment #520 - Posted by: Pfeiffer at February 13, 2008 9:03 PM

36yom/6'/200

Randy

7:25

Comment #521 - Posted by: JKG at February 13, 2008 9:07 PM

34/234/6'3"

9:00

Comment #522 - Posted by: vggolfpro at February 13, 2008 9:12 PM

As Rx'd 9:47.

Comment #523 - Posted by: Z Barrow at February 13, 2008 9:15 PM

14:01
hands were blistered,shredded, and cracked from previous WODs,I'll cut this in half next time

Comment #524 - Posted by: schmurple at February 13, 2008 9:18 PM

F/27/5'8"/169

55# - tried 65 but it wsnt happening

10:53

Comment #525 - Posted by: Beth at February 13, 2008 9:23 PM

WOD as rx'd. Forgot to start my watch but thought of "Randy" while working hard on snatch form to complete this workout.

RIP Officer Randy Simmons. My thought and prayers to your family and friends within LAPD SWAT. Also speedy recovery to Officer Veenstra.

Cpl. Pat "Paddy" Harker - Tulsa Police Department
Special Operations Team Member
CrossFit Tulsa

Comment #526 - Posted by: Paddy at February 13, 2008 9:24 PM

m/31/250#

7:07 after kelly 27:51

Comment #527 - Posted by: hoss at February 13, 2008 9:26 PM

M 37 5'10" 150.5#

No barbells, subbing dumbbell power snatches.

Attempt 2x25# DB. Fail. Scaling down.
Attempt 2x20# DB. Fail. Scaling down.
Attempt 2x15# DB. Pass.

75 reps 30# (sorry, officer) DB Power Snatches.
Horrifyingly bad form = very light snatches.

12:43.70, HR: 163 avg, 180 max

Comment #528 - Posted by: Apollo Lee at February 13, 2008 9:26 PM

As a fellow public servant (firefighter/paramedic), my heart and prayers go out to Officer Simmons and his family.

"Randy"

Pre: 400M jog, DU practice, CFWUx2, Burg WU, various barbell wu's, converted another brother firefighter to CF and started him on a modified "Nate." Pleased to say he's converted and will be doing his first "Fran" tomorrow...heh, heh.

Subbed 95#; 15:17. Avg. HR: 152. Fatigue broke my form down at times, causing me to refocus and break this down to sets of 5 after the first 40 for the sake of proper form. Brutal.

Post: Stretch!

Comment #529 - Posted by: Bombero559_38/M/71"/265# at February 13, 2008 9:30 PM

God Bless you Randy.

Kizer/26/240ish...still :)/5'11

75 for 75:
7:10.04

Bring in on!

Comment #530 - Posted by: Kizer at February 13, 2008 9:37 PM

35lbs power snatches x 75 reps

8:12

focused on execution of form

Comment #531 - Posted by: sandy at February 13, 2008 9:37 PM

33/M/185

4:59 as Rx'd

Comment #532 - Posted by: M. Ely at February 13, 2008 9:55 PM

38/m/185

8:57

Comment #533 - Posted by: JackM at February 13, 2008 9:58 PM

m/35/82kgs

warm up

17:30

Comment #534 - Posted by: glyn at February 13, 2008 10:33 PM

29/m/185

As rxd: 7:45

My forearms were smoked!

Randy RIP

Comment #535 - Posted by: Tattoo Nicky at February 13, 2008 10:44 PM

45 pound bar- 40 reps- not for time- working on form.

Comment #536 - Posted by: PT at February 13, 2008 11:05 PM

m/27/178#/5'10"

First time on this one.

65# bar, 75 reps

t = 24:51

Started out slow; unsure about form. Sped up for the last 30 or so. Almost passed out.

Boy are my shoulders sore!

Comment #537 - Posted by: Russell Jackson at February 13, 2008 11:19 PM

As someone half your age..
as someone who is just coming around to RX'd WODs
as a relatively young officer..
as a brand spanken new SWAT operator..

Randy, it was my pleasure to push through the pain today. And although I absolutely despise snatches, this ones for you brother.

As RX'd, just about 25 minutes, forearms are TOAST!

Comment #538 - Posted by: kb at February 13, 2008 11:22 PM

m/30/77kgs

As rxd

8:53
forearms are toasted lightly

Comment #539 - Posted by: oodis at February 14, 2008 12:52 AM

M34/87kg
First time doing snatch.

CFWUx3 6D 5P
BSx5

20x75 27min (should try 25kg next time)

25x3
30x3
35x3
40x3

Lel:
practice with 20kg

Comment #540 - Posted by: MaTePe at February 14, 2008 1:29 AM

m/26/81kg

As rx'd

8:28

forearms got a bit toasted as well

Comment #541 - Posted by: Zen at February 14, 2008 1:42 AM

080213:
DbSw 8x32 kg
12+2/-/-

Comment #542 - Posted by: JoachimL m/33/173/75 at February 14, 2008 3:02 AM

080214 "Randy"
Power snatches 75x35 kg
5:20

Comment #543 - Posted by: JoachimL m/33/173/75 at February 14, 2008 3:03 AM

as Rx'd 10:04

Comment #544 - Posted by: TomO at February 14, 2008 3:20 AM

"Randy"
Subbed 75 KB Snatches
2 x 1 pood (16kg) KB's

Time: 6.12mins

RIP Randy

Comment #545 - Posted by: Duck 32/M/187/6' at February 14, 2008 3:56 AM

65lbs @ 35 reps

time unknown

Comment #546 - Posted by: Jeremy at February 14, 2008 4:09 AM

Scaled
55# @ 50 reps.
4:38
Form good. Locking elbows.
65 or better next time.

Comment #547 - Posted by: westxun at February 14, 2008 4:28 AM

38m/5'11/190
12:30 as rx'd

Comment #548 - Posted by: Moccasin Guy at February 14, 2008 4:28 AM

75 reps 50# PwSn
15:30

I was smoked...

Comment #549 - Posted by: lar at February 14, 2008 4:33 AM

M/51/165

02/14/08

Ditto the sentiments expressed above - Rest in Peace.

Warmup: 5 min. bike, 5 min. elip., 3 rd. mod. CFWU

WOD: Scaled down to 65# - 17:20. Not great, better next time, though. Power snatch form sucks.

Comment #550 - Posted by: MP at February 14, 2008 5:24 AM

10:55

Comment #551 - Posted by: Huff at February 14, 2008 5:42 AM

God bless Randy. My heart and prayers go out to this family. Trust in Him, you'll see Randy again.

as rx'd
9:23

Tore a calous off of my left hand, time to make a new one.

Comment #552 - Posted by: Matt at February 14, 2008 6:05 AM

4:12 as rx'd. All were locked out over head and fully stood up. Pacing was the way to go on this one.

Comment #553 - Posted by: Anthony W. at February 14, 2008 6:09 AM

34/M/134 lbs/65.5"
As required 15:20
This was my first time really doing snatches. I have tried them a bunch of times with dumbells for technique and speed and the catch.
It wasn't too bad, and my time would have been better, but my right arm has been having a twinge of pain when my grip is needed near the elbow. I had to do more broken sets for my grip more than my overall strength and conditioning. I'm looking forward to doing more snatch workouts and to work on the catch part at full drop down position. I did that after the work out and I could really feel it in my legs then more. Good Workout.
R.I.P. Randy, my thoughts and prayers go out to your family and friends.

Comment #554 - Posted by: Anton at February 14, 2008 6:19 AM

m/28/154

CFWU X 3

67# snatches - 35reps

Wasn't worn out but lower back became so tense couldn't bend over. I don't think I was keeping my abs tight enough during the first 20.

Comment #555 - Posted by: Ted C at February 14, 2008 6:45 AM

65# 15:23 min - 1st time

Comment #556 - Posted by: Joe at February 14, 2008 6:47 AM

7:43

Comment #557 - Posted by: Ryan at February 14, 2008 6:58 AM

used 95# - approx. 13 min

Comment #558 - Posted by: j-raw at February 14, 2008 7:03 AM

cfwux3
burgwux2

randy - 75 power snatches
80# (only had 25#bumpers and lightest bar 30#)

10,10,10, 7,3,7,7,4,3,5,2,7

rest 1min after sets of 10
30 seconds with sets of 7
15 seconds with sets of <5

13.45

Comment #559 - Posted by: marty c 45/m/264# at February 14, 2008 7:11 AM

44/m/160#

Did clean and jerks, as my power snatch form sucks and I tweaked my lower back on the DB snatches last week.

12:25

Practiced snatch form, practiced bar only OHS.

Comment #560 - Posted by: dcostolo at February 14, 2008 7:26 AM

77# power snatches (including 1lb collars)

9:45

Comment #561 - Posted by: MoGreene at February 14, 2008 7:51 AM

subbed today

2 mile run @ 13:48

as many rounds as possbile in 20 min of

30 push ups
20 back ext.
10 pull-ups
5 bw bench press
5 rope pull ups

4 rounds plus 13 push ups.

Comment #562 - Posted by: canoer_M/31/68"160 at February 14, 2008 7:51 AM

50x 45lb power snatch. good lord i suck at this exercise. somewhere in the 12min range.
form has to be better than it was 50 reps ago, though.

Comment #563 - Posted by: Will McK at February 14, 2008 8:27 AM

40/M/200#

Power Snatches
75#
5 Sets
15 Reps

10:20

Comment #564 - Posted by: Paul Ellis at February 14, 2008 8:30 AM

RIP Randy
As Rx'd: time is negligible because was doing it in rotation with 3 other guys due to space and bar availability limitations. I would guess somewhere in the 9-10 minute range of actual work.

Comment #565 - Posted by: Mike in the Ro at February 14, 2008 8:45 AM

33 YOM 193#

5:58 as rx'd

Comment #566 - Posted by: Ralphy at February 14, 2008 9:17 AM

M/190/27
11:00

Comment #567 - Posted by: Ben at February 14, 2008 9:24 AM

36/m/230#

75 power snatches w/ 75#s

13:55
Not super fast but worked on form.
Ran 1 mile after.

Comment #568 - Posted by: heymyfree at February 14, 2008 9:37 AM

30/M/5'5"/168

75# power snatches, 75 reps

7:34

then had 3 rounds of
800 meter run
50 sit ups

Comment #569 - Posted by: VinC at February 14, 2008 9:49 AM

26/m/155

8:37 with 45# bar

I went really hard with this one (had a little bet with my crossfit friend that I could beat his time of 10:40). My legs are totally dead now.

Comment #570 - Posted by: JeremyR at February 14, 2008 9:55 AM

couldnt do power snatch's due to sore knee. I did "hang" snatch's in 7:45 with 55lbs

Comment #571 - Posted by: rorpen at February 14, 2008 10:01 AM

m28/202/6"2"

5:15

Comment #572 - Posted by: austinb at February 14, 2008 10:02 AM

75 pound Power snatch, 75 reps for time. (split 25,25,25)
BW: 182
Time: 15:43, and my form stunk, although I was trying my best. One thing that seems key is keeping the arms close to chest on way up; also making good jumps. I need coaching on this one.

Comment #573 - Posted by: blades at February 14, 2008 10:02 AM

Used 32kg Kettlebell. My first ever straight up WOD. I'm sold. Time 9:02

15R-15L-5R-5L-5R-5L-10L-5R-10R

Comment #574 - Posted by: The Modern Savage at February 14, 2008 10:06 AM

subbed #55 9:10

Comment #575 - Posted by: LTP at February 14, 2008 10:07 AM

32/F/5'10"/148#

First time for power snatch, subbed 45# bar
5:59

Comment #576 - Posted by: Jen at February 14, 2008 10:14 AM

done on Feb. 14/08
pre-bwu
as rx'd-7:04 grip was starting to fail on ladt15 reps. Full ext of hips & legs after catch.
Post-dbl under, pull up and l-pull up practise.

Comment #577 - Posted by: Rob Corson at February 14, 2008 10:40 AM

46m 200#

out sick yesterday, feeling fine today

as rx'd 10:1, busted my hump to get to under 10, but not quite

good thing not full squat snatch, because I am still working on getting down there--my weakest of weak links, that I've identified, so far.

Comment #578 - Posted by: Jim Evans at February 14, 2008 10:42 AM

46m 200#

out sick yesterday, feeling fine today

as rx'd 10:10

good thing not full squat snatch, because I am still working on getting down there--my weakest of weak links, that I've identified, so far.

Comment #579 - Posted by: Jim Evans at February 14, 2008 10:43 AM

26 yom 6'2" 155#

Pre: CFWUx3
45# snatch x 10

WOD: 65# About 15 min. (no stopwatch)

Comment #580 - Posted by: Skeletor at February 14, 2008 10:59 AM

as rx'd
time 4:50

Comment #581 - Posted by: PTM nyc - 23m - 170lbs at February 14, 2008 11:07 AM

42yom / 147 made up on 02/14/08

10:37 as rx'd

Floor to full lockout overhead each rep. Last 20 reps were brutal.

Post - 1.5 Pood single arm swings and TGUs also Tabata treadmill runs at 12% and 7.5mph.

Comment #582 - Posted by: mhlane at February 14, 2008 11:22 AM

Age 36
BW 184

CFWU 2x15

12:12 as Rx'd. My power snatch form is horrible! My body finds squat snatches easier to comprehend.

Comment #583 - Posted by: Tim in VT at February 14, 2008 11:22 AM

done yesterday (2/13/08)

breakfast: run 46 minutes = 6.1 miles

cfwu x 2

WOD:
"Randy"
75 x power snatches @ 75#
time = 17:24

wow that wuz tough. definitely wuz wishin i had used 55# about halfway thru

Comment #584 - Posted by: cleverhandz at February 14, 2008 11:26 AM

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

Jeff M/38/165
wod warm up
wasnt to sure about the weight, so added a weigth vest of 40lbs

8:36
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

Comment #585 - Posted by: Jeff Ingold at February 14, 2008 11:32 AM

35/M/148#

As rx'd:

7:45

Comment #586 - Posted by: Shawn B. at February 14, 2008 12:01 PM

1-20 was doing full squat snatch (oops)
21-75 power snatch
75# for 75 reps
time 18:00

Comment #587 - Posted by: Big G 36/M/305#/5'9" at February 14, 2008 12:02 PM

My prayers for Randy's family. God Speed.

12:53

Comment #588 - Posted by: TJ/M/42/220 at February 14, 2008 12:04 PM

rest peacefully my brother in blue..
13:30 @ 63#'s

Comment #589 - Posted by: jolie at February 14, 2008 12:06 PM

38/205/M

"Randy" as rx'd
7:21

May God bless his family at this time!

Comment #590 - Posted by: Brady Conger at February 14, 2008 12:20 PM

17:15

Comment #591 - Posted by: Cameron at February 14, 2008 12:54 PM

34/M/160

12:12

Comment #592 - Posted by: Montez at February 14, 2008 12:59 PM

26/M/160

Pushup/Situp Warmup 20 x 3

Burgener W/U @ 45lbs

"Randy" as RX'd

10:15

Grip went south quickly.

God bless the Simmons family.

Comment #593 - Posted by: D.G. at February 14, 2008 2:16 PM

apprx. 18 min

Comment #594 - Posted by: jbean at February 14, 2008 2:23 PM

Focus on form, approximately 25 minutes.

Comment #595 - Posted by: Gremanatious at February 14, 2008 2:40 PM

145/21/M

rx'd 6:05

Comment #596 - Posted by: Bartman at February 14, 2008 2:48 PM

31 y/o, 150 lbs.

Did 100 60lb. power snatches. Did not time.

Comment #597 - Posted by: Deuce at February 14, 2008 3:03 PM

Charity-
sub'd 55#
6:02

Comment #598 - Posted by: Jeff & Charity @ CF Snohomish at February 14, 2008 3:05 PM

RIP Randy
Our prayers go out to his friends and family.

Comment #599 - Posted by: Jeff & Charity @ CF Snohomish at February 14, 2008 3:07 PM

33 yom/195#/5'11"
Cool workout
As rx'ed 9:07

Comment #600 - Posted by: JP97 at February 14, 2008 3:09 PM

#483 Damon CFATL-

Thank you for your concern regarding potential head injuries.... I am fine but I am very worried about what's in the water you are drinking! Weak and baseless arguments? Why don't YOU re-read Duane #40's comments...talk about selfish whining.
You are whining a bit, too; typical of apologists and panderers.
You should start a "CrossFeelings" chapter in ATL.

Did Fran today, it was great! Now, go train!
P.S. I gave up being angry years ago.

Comment #601 - Posted by: Mike at February 14, 2008 3:16 PM

39/m/175

as rx'd

8:23
Gods speed Randy

Comment #602 - Posted by: kyle at February 14, 2008 3:16 PM

25/m/5'9"/165lbs
CFWU 3x10
11:35

Comment #603 - Posted by: Madhusudhan at February 14, 2008 3:27 PM

m/27/6'2"/215

CFWUx3

95lb
14:30

I screwed up on the weight, but still got it done
mostly sets of 5

Comment #604 - Posted by: Sully of T-town at February 14, 2008 4:02 PM

as rx'd

9:38

getting back in the swing of things...

Comment #605 - Posted by: CFcaymanMD at February 14, 2008 4:05 PM

Rest In Paradise brother

Comment #606 - Posted by: Chris_NJ_28 at February 14, 2008 4:32 PM

11.43 as rxed

Comment #607 - Posted by: Kyle A. at February 14, 2008 4:50 PM

48/m/156

Deepest condolences to the family of Officer Simmons. RIP sir.

Day behind on these heroes.

as rx'd, and with all due respect

7:31

Comment #608 - Posted by: ScottH at February 14, 2008 4:52 PM

"There is no nice way to arrest a potentially dangerous, combative suspect. The police are our bodyguards; our hired fists, batons and guns. We pay them to do the dirty work of protecting us. The work we're too afraid, too unskilled, or too civilized to do ourselves. We expect them to keep the bad guys out of our businesses, out of our cars, out of our houses, and out of our faces. We just don't want to see how its done."
-Charles H. Webb, Ph.D.
-------------------------------------
RIP, brother from a member of the LE family.

Comment #609 - Posted by: Michelle at February 14, 2008 4:52 PM

M/46/200

As Rx'd 19:10

Comment #610 - Posted by: B. Johnson at February 14, 2008 5:12 PM

as rxd, still a day behind

75 snatched with 75 pounds

11.50

Comment #611 - Posted by: OSV / 42yo / 170# / m at February 14, 2008 5:13 PM

60 - 1.5 Pood KB Snatches (Each arm)

Comment #612 - Posted by: Simon at February 14, 2008 5:26 PM

Subbed weight with 110#
Finished in 3:21.

Comment #613 - Posted by: GMA at February 14, 2008 5:39 PM

Crossfit Vancouver

28/5'10/M/180

as rx'd 4:01

Comment #614 - Posted by: Remington at February 14, 2008 6:01 PM

Rest in peace Officer Simmons. Your brothers and sisters of the San Jose PD mourn you. I dedicate this great workout to your memory.

Sgt. Phil Garcia
SJPD

Comment #615 - Posted by: Phil Garcia at February 14, 2008 6:50 PM

You are never forgotten Officer Simmons. This morning was for you.

6 miles, 46 minutes, 16 degree wind chill.
Full xfit warm-up.
65 reps at 65 lbs, 11:36.

Thank you for your sacrifice and inspiration.

Comment #616 - Posted by: Kyle NYC at February 14, 2008 7:26 PM

Randy as rx'd

11:50

Actually not as bad as I thought it was going to be.

Comment #617 - Posted by: bladeboy at February 14, 2008 7:28 PM

F/40/128/5'2"

Subbed 45 lbs.

13:10

Comment #618 - Posted by: LisaAnne at February 14, 2008 8:02 PM

God bless


as rx'd 8:58
1.5hrs of dodgeball

Comment #619 - Posted by: Bman19 at February 14, 2008 8:23 PM

light wu

as rx'd 13:10

I really liked this WOD. It's just enough weight to get good at power snatches yet enough reps to wear you out. I will think of my fellow officer, Randy Simmons, every time I do it.

Comment #620 - Posted by: Adam W 39/5'7"/178 at February 14, 2008 8:30 PM

"Randy" scaled to 68#, 13:52

Praying for Randy's family.

Comment #621 - Posted by: JENNY O. 37F/125# at February 14, 2008 9:49 PM

9:51 As prescribed, iron weights so no dropping.

Comment #622 - Posted by: Rico at February 14, 2008 10:26 PM

M/35/140/5'-5"/9.8%BF

This was somewhat of a skill day. 65# sub, felt my form take shape around rep 40. So much to think about on each rep. 14:54 @ home. These were fun!

Comment #623 - Posted by: fireguy37 at February 14, 2008 10:55 PM

m/30/77kgs

As rxd

8:53

Comment #624 - Posted by: oodis at February 14, 2008 11:50 PM

29 yom 220#

Had to get the workout on my phone
mistakenly did power cleans not power snatches
4:37
have to make it up this weekend
RIP to Randy, thoughts and prayers to his family

Comment #625 - Posted by: Kuna at February 15, 2008 12:13 AM

m/36/170

cfwu 2x

randy
65# power snatch X 75
12:36

rest in peace, randy.

Comment #626 - Posted by: Justin at February 15, 2008 4:11 AM

13:20

Comment #627 - Posted by: stinker at February 15, 2008 4:31 AM

8:05

Comment #628 - Posted by: morisong at February 15, 2008 5:32 AM

M/44/155#

9:40

Rest in Peace Officer Simmons and deepest sympathies to your family.

Comment #629 - Posted by: pat d at February 15, 2008 6:04 AM

Thanks Randy for your service, rest in peace brother.

22/m/197

as rx'd

8:43

Comment #630 - Posted by: matt s at February 15, 2008 8:31 AM

12:47

Comment #631 - Posted by: Joro--M/29/6-3/205# at February 15, 2008 8:55 AM

27 yo male 185lbs

Sub'd with Power C&J's. Finished in 12:01.

Comment #632 - Posted by: Webb at February 15, 2008 9:01 AM

15:00

Comment #633 - Posted by: Yuriy at February 15, 2008 9:15 AM

Randy,
Thank you for your service not only as an outstanding police officer but as a role model to our children. We couldn't do the WOD in a group exercise setting, so Spectrum Valencia dedicated their bootcamp workout to you today. Rest in peace. Our prayers are with you.
Jean Green

Comment #634 - Posted by: Jean Green at February 15, 2008 9:17 AM

30/m/190

7:51

Did this one in the field.

Comment #635 - Posted by: MWade at February 15, 2008 10:39 AM

45/f/143 Still working technique on these. 45# X 75, in 19:56.

Comment #636 - Posted by: Kira at February 15, 2008 11:01 AM

as rx'd

12:00

Comment #637 - Posted by: Magoo at February 15, 2008 11:35 AM

Jeff @ work
w/ 20# Vest
7:13

Comment #638 - Posted by: Jeff & Charity @ CF Snohomish at February 15, 2008 12:08 PM

15:48:01
it sounded so much easier!

Comment #639 - Posted by: Hurley at February 15, 2008 1:35 PM

that was def. a hero work out
did it twice in one hr.
first go 10 mins 56 sec
sec. go 10 mins 40 sec

Comment #640 - Posted by: dheepesh bhatt at February 15, 2008 6:27 PM

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
as rx'd

12:57

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHh

Comment #641 - Posted by: Haas at February 15, 2008 6:30 PM

M/29/190/6'2

From floor to overhead. First and last 25 reps were with the bare bar (45#), middle 25 were at 55#.

15:02

I wasn't happy with how low I was getting during the movement, so afterwards I did 50 reps of overhead squats with 45# bar. I went low and it felt great after the workout!

Comment #642 - Posted by: Brandon at February 15, 2008 6:48 PM

as rx'd
2:51
felt great

Comment #643 - Posted by: PTM nyc - 23m - 170lbs at February 15, 2008 7:08 PM

M/39/185/5'10"

9:35

Day 14 of cold/flu

Onward and upward Randy - grace and peace to the Simmons family.

&&&&&&&&&&

Comment #644 - Posted by: Matt Crile at February 15, 2008 8:05 PM

RIP, this was a fine tribute to a brave warrior.

Comment #645 - Posted by: Jeff at February 15, 2008 10:01 PM

Approx 11 mins. Must try harder.

Comment #646 - Posted by: BrightonGeoff at February 16, 2008 4:42 AM

55LB Power Snatch - 50 Reps
4:38

35LB - 35 Reps.
4:09

Comment #647 - Posted by: westxun at February 16, 2008 5:11 AM

I thought this would be tougher than it was, so I paced myself too much.

17 minutes.

Comment #648 - Posted by: kaelder at February 16, 2008 7:44 AM

RIP...thank you for going in harms way.
51/M/150
65# - broken ~7's
18:26

Comment #649 - Posted by: Gatorland Hokie at February 16, 2008 7:45 AM

Negligent in posting recently. As Rxd 11:20. Could probably have gone faster.

Tariq

Comment #650 - Posted by: TK at February 16, 2008 8:01 AM

M/42/170/70"

as rx'd

12:48

Comment #651 - Posted by: Roger Radford at February 16, 2008 8:34 AM

M/38/216

as rx'ed

11:56

Comment #652 - Posted by: Rob F at February 16, 2008 8:36 AM

Randy

19 min even. Don't know if form was 100% correct but today the body is feeling like I must have been doing something right.

God Bless You Randy

Comment #653 - Posted by: BigCurly13 at February 16, 2008 8:42 AM

10m27s

Comment #654 - Posted by: tks99 at February 16, 2008 8:56 AM

as rx'd

19.56m

Comment #655 - Posted by: kevin c at February 16, 2008 10:16 AM

75 # power snatch
75 reps

Total time = 19:45 (sets of 10 & 1 set of 5)

3 sets of 10 pull-ups (9)
3 sets of 10 dips (9)
2 sets of 20 back extensions
2 sets of 20 situps
rotator cuff exercises (Y, T, W, H) 10 each

Comment #656 - Posted by: Krumdog at February 16, 2008 10:19 AM

as r'xd 11:10, should have been faster

Comment #657 - Posted by: hardcorecm at February 16, 2008 10:59 AM

25m/168

As rxed 14:16

Comment #658 - Posted by: Joe Taubner at February 16, 2008 11:05 AM

Did this 2/16/08
As rx'd: 10.13.92

Comment #659 - Posted by: Neal Dickey at February 16, 2008 11:22 AM

as rx'd
8:46

Comment #660 - Posted by: Steve HHHHHHHHHHHHHH at February 16, 2008 12:34 PM

RIP Randy, we give thanks for your service and our freedom.

46/m/235

scaled up to 40kg for convenience

9:58

Comment #661 - Posted by: Alex McClung at February 16, 2008 12:35 PM

5:29, 2nd attempt in a couple days. Done along with some fine folks from LAPD. Thanks for coming you all. It was an honor for us.

Comment #662 - Posted by: steve hb at February 16, 2008 1:37 PM

2/16/08 - 8:00 used 11 pound bar (i suck, moving up slowly and getting form right)

Thank you randy for the ultimate sacrifice.

Comment #663 - Posted by: Jeremy Stecker 30/m/174 at February 16, 2008 1:54 PM

12:50

Comment #664 - Posted by: footdoc at February 17, 2008 5:58 AM

as rx'd

6:25

Thanks for the comments yesterday bcb, but given your improvements over the last few months you are the one deserving praise.

Comment #665 - Posted by: rowcoach at February 17, 2008 6:36 AM

Fair winds and following seas Officer Simmons. Your sacrifice will not be forgotten. Semper Fi.
Age 52/BW 250# "RANDY" done with PVC pipe (15:56).

Comment #666 - Posted by: Stan K at February 17, 2008 7:30 AM

CFWU
Done on 080216 after run
Randy
Broken to 25-10-10-10-10-10
9:22

Comment #667 - Posted by: jon h at February 17, 2008 11:07 AM

CFWU X 3

as rx'd

8::45

Comment #668 - Posted by: Buddy at February 17, 2008 1:12 PM

12.30 as rx'd

Comment #669 - Posted by: Rosie in Atl at February 17, 2008 2:00 PM

65# snatch
17:27

Comment #670 - Posted by: Chris R at February 17, 2008 2:43 PM

as rx'd:
12:21
25m/243lbs

Comment #671 - Posted by: nayls at February 17, 2008 3:17 PM

4:02
Had to go from a mid-shin hang as I was at the firehall with no plates the right size. Not sure if this made it easier or harder but the grip definately felt it not being able to touch the floor between reps.

sets broken - 50/15/10

Comment #672 - Posted by: AFT at February 17, 2008 3:57 PM

XXXXXXXXXXXXXXXXXXXXX

12:10

XXXXXXXXXXXXXXXXXXXXX

Comment #673 - Posted by: KEVIN @ LFD at February 17, 2008 4:13 PM

27YOM
5'10"
195lbs

Warm-up:
800m jog, pull-ups, KB Swing and such

WOD:
As Rx'd, but with 95lbs. Time: 7:54

RIP, Randy.

Comment #674 - Posted by: Steve Smith at February 17, 2008 6:39 PM

8:40

Comment #675 - Posted by: ZMAN at February 17, 2008 6:46 PM

40/m/187
subbed 55# and 50 reps
8:09
broken 15-10-15-10

Comment #676 - Posted by: Dan at February 17, 2008 6:48 PM

14 min with 10lb bar

Comment #677 - Posted by: rawhide at February 17, 2008 7:41 PM

Did on RX'd day. Just catching up on posts.

13:40

1st 10 reps w/ 55 lbs.
Rest of 'em w/ 45 lbs.

Comment #678 - Posted by: celeste b. | F | 27 | 5'7" | 140 at February 17, 2008 9:07 PM

8:40

Comment #679 - Posted by: Jerel Deitering at February 17, 2008 9:46 PM

145lbs/31yoa

Did this a couple days ago.

75 lb snatch x 75 reps

Time: 10:29 ( I think)

Comment #680 - Posted by: BrianG at February 18, 2008 7:33 AM

34/M/168#/6'0"

CFWU x3

WOD: "Randy" as Rx'd
(9:49)

RIP

Comment #681 - Posted by: bylam at February 18, 2008 12:06 PM

12:43
as RX'd
15 rounds of 5

Comment #682 - Posted by: dyagg at February 18, 2008 12:12 PM

CFWUx2
Burgener warmup
11:42
20-10-10-10-10-15

Comment #683 - Posted by: Doug at February 18, 2008 1:33 PM

CFWUx2
Burgener warmup
11:42
20-10-10-10-10-15

Comment #684 - Posted by: Doug at February 18, 2008 1:35 PM

CFWUx2
Burgener warmup
11:42
20/10/10/10/10/15

Comment #685 - Posted by: Doug at February 18, 2008 1:35 PM

CFWUx2
Burgener warmup
11:42

Comment #686 - Posted by: Doug at February 18, 2008 1:36 PM

8:30 as rx'd

practiced OHS after...

Comment #687 - Posted by: kramer at February 18, 2008 3:44 PM

CFWUx2
Burgener warmup
11:42
20-10-10-10-10-15

Comment #688 - Posted by: Doug at February 18, 2008 4:20 PM

Sorry for the dups. I was getting posting errors. Feel free to remove all but #685/686/687

Comment #689 - Posted by: Doug at February 18, 2008 4:22 PM

Jodi (F/29/105)
Did this on Feb. 18, 2008

Notes: used 55 pounds for snatches
Time: 9:28

Comment #690 - Posted by: Jodi Arbeau - CrossFit Fredericton at February 18, 2008 5:12 PM

CFWUx3
15:04 - good workout for working on top portion of snatches and movement, generally - very helpful

Comment #691 - Posted by: bcb373 at February 18, 2008 5:28 PM

18 minutes
Started to get the hang of it by the end.

Comment #692 - Posted by: Parkinos at February 18, 2008 7:49 PM

R.I.P fellow officer.
Remeber guys your last line of defence is your conditioning.Stay strong!

Comment #693 - Posted by: G.Slack at February 19, 2008 2:46 AM

posted the worng time before

correct time: 10:18

Comment #694 - Posted by: BrianG at February 19, 2008 7:04 AM

As rx'd: 7:46

Shine on brother.

Comment #695 - Posted by: DaveRMB at February 19, 2008 9:12 AM

As Prescribed but broken into sets of 10's

Comment #696 - Posted by: Eric R at February 19, 2008 9:24 AM

1st set x25
2nd set x25
3rd set x15
4th set x10

Had a really hard time with form. Just couldn't get my ass down. My body wants to let me arms and back do all the work because of the light weight.

Time was questionable because there were three of us alternating sets - ~18 minutes

Comment #697 - Posted by: fla_hockeygod at February 19, 2008 1:31 PM

m/24/140lbs

used 65lbs - 16 min

Comment #698 - Posted by: John Bilenki at February 19, 2008 3:51 PM

m/34/5'9/177

CFWU-3
Burgener wu - 1

10:10

15, 10, 10, 10, 10, 10, 10

Tech pretty good getting triple extension.

Comment #699 - Posted by: jrm at February 20, 2008 5:19 AM

43 m 215
first time doing snatches with heart and soul in it. thought i'd get 9-10 min.
14:55, know i can do better. high reps definitely help one get more efficient at these as fatigue sets in.

Comment #700 - Posted by: mtvet at February 20, 2008 7:38 AM

75 X 95# power hang snatch 17 mins

finished with 4 rounds of :
50 squats
35 push ups

16 mins

Comment #701 - Posted by: yoandy 24/M/190 at February 20, 2008 11:25 AM

25/m/197

13:53

Forearms killing me!

Comment #702 - Posted by: TexasPO at February 20, 2008 2:25 PM

43/m/165

12:36

good form, need to pick up tempo

Comment #703 - Posted by: moglee at February 20, 2008 2:55 PM

kettlebell complexes and running drills to warm up

WOD - 5:52 as Rx'd

2 rounds for practice
5 squat snatches and 5 ohs at 85 lbs.
12 ring pullups
10 gh situps w/ 5 lbs.
7 hspu
10 gh b.e. w/ 5 lbs.
10 30 inch box jumps

Still feeling congested.

Comment #704 - Posted by: russ greene at February 20, 2008 5:52 PM

CFWU
11:15
M/47/195#/72"

Comment #705 - Posted by: RB at February 20, 2008 7:06 PM

As RX'd (from the floor)
3:45

MC

Comment #706 - Posted by: MC at February 20, 2008 8:52 PM

Did this on 2/21/08

did 5x5 deadlifts first

then Randy Rx'd 13:23

RIP Randy

Thanks!

Comment #707 - Posted by: murph at February 21, 2008 8:03 AM

did this on 2/21/08

did 5x5 deads first (315#)

13:23 Rx'd

RIP Randy

Thanks!

Comment #708 - Posted by: Murph at February 21, 2008 8:04 AM

cfwux2

as rx'd but ugly
11:16

Comment #709 - Posted by: g.luke at February 21, 2008 8:01 PM

13:51

did power squat snatches
75 lbs.
sets: 10, 11x5, 10

Comment #710 - Posted by: mwf at February 22, 2008 2:13 PM

My condolences to the family of Randy Simmons and his swat team. We are thankful for this giant of a man in our community, he will never be forgotten.

Comment #711 - Posted by: levy family at February 22, 2008 3:50 PM

Our condolences to the family of randy simmons and his swat team. he will never be forgotten for he was a giant in our community who cared what happen to our kids.

Comment #712 - Posted by: levy family at February 22, 2008 3:53 PM

first wod back since vegas trip...still hurtin
5:00 jump rope
cfwu x 3 w 30 pushups sub for dips
scaled wod:
45# snatch x 75 (5 sets of 15)
14:23

Comment #713 - Posted by: kcm at February 22, 2008 7:35 PM

12:38 as rxd

Comment #714 - Posted by: mrader at February 23, 2008 9:16 AM

As Rx'd......13:53

Comment #715 - Posted by: EddieB at February 23, 2008 3:07 PM

32/male/165

as rx'd

12:05

Comment #716 - Posted by: FLOSI at February 23, 2008 5:25 PM

34 M 179

15:45

Sub 65#. Should have done the full 75

F 34 128

12:00 for 55 reps, 40#. A little heavy, should have done more reps with lower weight.

Comment #717 - Posted by: jmcneal at February 23, 2008 5:27 PM

BW 133, CFWUx1, forget what else...

used 45#, 12:25

Comment #718 - Posted by: Sarah at February 23, 2008 6:27 PM

27 M 185
as Rx'd
9:58

Comment #719 - Posted by: Ian Wilson at February 24, 2008 2:54 PM

27/m/188

3 x CFWU
as Rx'd
9:37

Comment #720 - Posted by: Lando at February 25, 2008 12:56 PM

27/m/188
3 x CFWU
as Rx'd
9:37

Comment #721 - Posted by: Lando at February 25, 2008 12:58 PM

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

Comment #722 - Posted by: davej at February 26, 2008 7:12 AM

22/M/150

8.24
Not as clean as I would have hoped

Comment #723 - Posted by: JTK at February 26, 2008 8:25 AM

22/M/150

8.24
Not as clean as I would have hoped

Comment #724 - Posted by: JTK at February 26, 2008 8:26 AM

31/m/6'2"/206

Did this on 2/18 after 6x3 pause squats

9:41

RIP, Randy

Phil 4:13

Comment #725 - Posted by: EricB in IL at February 26, 2008 9:18 AM

as rx'd apart from 30kg power snatch

11.59

Comment #726 - Posted by: ZG at February 26, 2008 10:40 AM

Meyer- 7:58 as Rx'd
Godferey 7:54 with 55lbs
Steffen 35lbs on 2 pads 3:04
Edler 10:04 as Rx'd

Comment #727 - Posted by: Meyer at February 26, 2008 6:07 PM

As rx'd apart from 15kg power snatch
10.20

Use a higher weight next time. My second week back into crossfit, but feeling better this time.

Comment #728 - Posted by: Christina Fraquelli at February 27, 2008 1:58 AM

EJJEJJJEEJEEEEJEJJEJEJEJEJJEJEJEJ
8:45
M/34/170

Comment #729 - Posted by: EJ at February 28, 2008 8:04 AM

21:51
45 LBS BAR
USE 55 NEXT TIME

Comment #730 - Posted by: EdC at March 1, 2008 3:49 PM

9.14 as RX'd

Comment #731 - Posted by: Mike_h at March 4, 2008 10:58 AM

13:58

Comment #732 - Posted by: NYCRaider at March 6, 2008 5:49 AM

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
6:51

Comment #733 - Posted by: sr at March 13, 2008 2:19 AM

Done on 4/13.
2/3 cfwu and DU work
10:21.

Comment #734 - Posted by: Dale_Saran at April 24, 2008 3:33 PM

First Randy 25:57 concentrated on form and technique. Hamstings were sore as hell next day

Comment #735 - Posted by: joe9 at May 8, 2008 6:04 AM

I WON'T FOR GET TO "SMILE AT A CHILD" I WILL FIND SOME CHILD TO GIVE TO FEB. 7 2009 TO COMMEMORATE THIS WONDERFUL HUMAN BEING

Comment #736 - Posted by: Jewel Schuller Dunn at January 20, 2009 10:46 PM

I am a 17 y/o male, 5`9 145

75 X Reps @ 75 pounds 7:33

without stopping and cranking out reps of 10, i felt like i could go forever. Crossfit FX TX

Comment #737 - Posted by: John Aselton at April 16, 2009 12:12 PM

First time "Randy"

Rx'd 4:07


Strengthbio.com (log your workouts for free and start your community with your fellow CrossFitters)

Comment #738 - Posted by: Jeramy Keen at July 3, 2009 4:07 PM

26/M/198/6'1"

1st Attempt...this is a deceivingly hard WOD

as RX'd: 5:20

Comment #739 - Posted by: Eric G. CFTri-cities at July 3, 2009 4:56 PM

m/38/175

as rx'd 9:32

Comment #740 - Posted by: Lenny at July 3, 2009 10:13 PM

5'9" 165 25 y/o male

rx'd 7:41

Comment #741 - Posted by: adam at July 4, 2009 3:50 PM

RIP Randal Simmons
10:48 .. 1st attempt nice WOD

Comment #742 - Posted by: Sot at July 7, 2009 5:09 AM

great workout
5:05

Comment #743 - Posted by: gmac31 at July 8, 2009 8:18 PM

23.m.137.65"

as rx'd
10:38(PR)

Comment #744 - Posted by: Francis Vu Nguyen at July 16, 2009 11:10 AM

19/m/170

7:25

Comment #745 - Posted by: Don Myers at July 29, 2009 12:03 PM

CF warm-up x3
Burgener warm-up
WOD: as rx'd (8:00)

*This was my first CF workout in 3months...it is great to be back.

Comment #746 - Posted by: basebplyr1 (M/30/6'3"/215) at August 6, 2009 6:57 AM

tried to do this workout in honor of our falling brother, I will keep trying. H.C Rhode Island

Comment #747 - Posted by: Hans at February 10, 2010 2:11 AM

29/m/205

compare with my entry #347 - 14:25 2nd CF WOD ever.

Today's WOD 80# Power Snatch 75 reps for time.

7:50

Comment #748 - Posted by: ryantrues at April 8, 2010 8:50 PM

First Attempt - 4:48 Rx
25yo/185lb/6ft

Comment #749 - Posted by: Defrens at June 16, 2010 5:15 PM

5:30

Comment #750 - Posted by: Steve M/29/5'6''/173 at September 3, 2010 10:47 AM

65lb weight, set of 20, then 10's, then finished
with a set of 15.

Comment #751 - Posted by: Nate8541 at December 22, 2010 9:54 PM

3:58 @ Rx

Comment #752 - Posted by: Pat at March 19, 2011 9:06 AM

3:36 rx
Judged at Crossfit Lancaster Mall Brawl 2 on 8-25-2012

Comment #753 - Posted by: Kyle at August 27, 2012 5:02 PM

41/5'11"/330

8:00 Rx

Comment #754 - Posted by: Ryan S at September 13, 2013 6:06 PM

Honoring Randy at Hot Dog Crossfit (IN) today. Rest in peace, brother! Never forget.

Comment #755 - Posted by: Troy B. at November 27, 2013 11:54 AM
Post a comment






Remember personal info?