I'm doing this tonight! What are the freaking odds!?!?

Great time for post!!

Fireworks by CrossFit!

Should be a fun one... last time I did 45# in 16:46, I am aiming for sub 10 this time.

6:23

my shoulders already appreciate this, unfortunately I can't cleanly do 75# so I'll have to lower it

M-32-170
RX'D : 6m37s Did that July 1st...

whoops i was thinking hang snatch, i can power snatch 75 lol

This will be my first time doing power snatches... anyone got some links to instructional videos other than the ones listed on the Crossfit site? I want to make sure I'm doing them as closely as possible to correct.

Well that doesn't sound too bad...

But I hope it's absolutely brutal!

I have waited a long time for this to show up!
My thoughts for Randy...

Anybody have any advice for how to drastically improve shoulder flexibility other than the basic over the head, holding onto the elbow stretch? My shoulder flexibility is terrible and really kills my front squats, cleans, snatches and overhead squats.

Any advice would be greatly appreciated.

wow!

I hate to ask this. How many of you actually do the warmup prior to all WODs?

Can't wait for this one. R.I.P Randy.

Wait, what...?

Mike W - I for one do something like the CFWU before every workout and will usually work on a skill (like snatch, clean, handstand, some progression toward something I can't do HSPU, MU) then catch my breath and 3,2,1...

My gym is unfortunately closed tomorrow. Any ideas for a good substitution workout? Perhaps w/ body weight?

I love this workout.

Mike W-

I never do the "CrossFit" warm-up. My warm-up consists of:

3x10 GHD sit-ups (because freddy c. said so)
3x10 GHD back extensions
3x10 pull-ups (because they're a weakness)
maybe some squats, some pvc work, and some oly lifting to screw around.

I usually do something like this before every wod to get loose.

My rule is: shorter the WOD, longer the warm-up

Curtis,
Check out shoulder dislocates with a stick or strap, scapular wall slides, shoulder stretches over on drillsandskills.com, kipping (no pullups necessary) and this stretch:

http://sanfranciscocrossfit.blogspot.com/2009/02/ummm-youre-overhead-break-is-on.html

Also load up a bar with enough weight in a rack so you can't lift it out, get in a rack position, and focus on driving your elbows up. You can also push one elbow up with the other hand.

Don't forget about thoracic mobility either:

http://www.youtube.com/watch?v=uzWOECAhsAM

Hope this helps.

Damn. I was going to rest tomorrow.

Josh Everett, I wish I could quit you.

75 x 75lb power snatch:

6:33 07/02/2009

this workout has my name writen all over it haha. looks tough

In honor of Randy, and as a So Cal LEO I will do this WOD with great pride and in honor of his sacrifice. RIP Randy, we all think of you often.

A true Hero.

Mike #14, everyone in my gym does the CF warmup and the Burgener Warm up and skill transfer drills every day. The 6 am also adds in a row, because most of them are moving cold bodies and I don't want injuries from lack of warmth both physical and mental. That being said, we probably have about 40 women that can crank out pull ups, maybe more than that... I haven't counted in a while. I think that that is due to doing them every day. Also, I wouldn't start with GHD situps until you are pretty sure that they aren't going to destroy your soul. It is still a warm up and GHD situps are potent.

Lauren, that band is awesome! Where did you find them?

I feel like a muslim martyr. I'm going to hit 75 snatches tomorrow. I know, I know. I'm only promised 70 when I see allah but I feel he'll be generous with me.

YES!

5:21 Rx'd right after the cert. Thanks for the professionalism and the motivation D Platoon.

Looks like fun. I'll hit this in the morning and do the 6k I didn't get to finish 2 days ago in the evening.

Mike #14
As a LEO I try to do each WOD with little or no warmup, because I want to train my body to be ready to spring into action with little or no warning, much less the oppurtunity to warm up.
That being said; if I am feeling stiff or sore, I will spend a little time warming up.

Jakers,

That comment might be in bad taste, but it still made me laugh. I thought it was 72, actually. Trying to get away with something, hm?

Do a big warm up before a short WOD!

as rx'd 6:22
Going away first thing in the morning, so I jumped on this tonight. Unfortunately, it posted after I drank 2 glasses of wine and ate dinner. But, that was better than getting up at 4:00 am.

See you on the 4th.

gym is closed tomorrow and the rest of the weekend. Fortunately for me I did the following today:

20X 95# deadlift
15X 95# hang power clean
10 pullups
5X 95# shoulder press
15X 95# deadlift
10X 95# hand power clean
5X pullups
10X 95# deadlift
5X 95# hang power clean
5X 95# deadlift

Then did a whole bunch of OH squats.

Going to do Angie tomorrow.

I like how the videos show how to do the WOD. I hope this continues. It is helpful to us new CF'ers to watch and then do.

Looking forward to this one tomorrow! 3 . . . 2 . . . 1 . . . GO!!!

damn that was one fast randy. damn.

I am doing this tomorrow!

This was my post when "Randy" was first offered:

"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

--bingo

B w/ 30lbs 12:48
D rx'd 8:09

menotti- if you can get ahold of some dumbbells or have some of your own I got a killer one you can try. Did it today.. me and a few friends made it up out of boredom.

30/20/10
burpees
30 lb dumbbell walking lunge.

6 minutes of hell.

RIP randy

Hey guys, I've never done snatches before. I told myself I wouldn't even dare touching that exercise till I perfect or come close to perfecting my cleans, squats and deadlifts. Any suggestions on what i should do? If I should sub a different exercise what should I do? Appreciate the help.

Looks good fun to me

Bar + 75#
bar included in 75#?

Brandon - bar is included in the 75#

hippy - Scale the weight back (PVC/broomstick/empty bar)and work on your form. Waiting until your cleans, squats and deadlifts are "perfect" can take a REALLY long time.

Can you list some directions in performing a power snatch? It almost seems like a deadlift to a kb swing motion with a shrug of a clean.

#12 Curtis:

first, see my thread on CF Stretching WODs:

http://board.crossfit.com/showthread.php?p=610704#post610704

I'll be adding to this, eventually, every day or so trying to come up with stretch WOD's.

I do various shoulder stretches, most of them from my gymnastics days:
-Bridges(lie on back legs bent, put hands above head on ground by ears, push body up off ground)
-Sit on ground, legs straight, hands on ground pointing back. Bend legs to slide butt forward and stretch shoulders
-stand with back to a racked barbell. bring hands behind back, fingers pointed back, and grab bar. slowly lower body and stretch shoulders.
-Yoga child's pose
-arm across chest, pull elbow to chest
-arms behind back, interlace fingers, try to raise arms up.
-broomstick inlocates and dislocates. grab broomstick with wide grip, pull arms overhead all the way around and back

just to name a few.

be sure to take it slow when you stretch any muscle. it shouldn't hurt. give the muscle a slight stretch and give it time (20-30sec) to relax and then increase the stretch a little.

later,
brian p
m/32/5'8-1/2"/172

Thanks Cross Fit for the great Cert and the great tribute to Randy. I hope everyone had as much fun watching it as we did powering through it. Great work out, great instruction, good times.

For everyone looking for power snatch info, there is a wealth of it in the crossfit how to vids. You can Google it and get overwhelmed by websites and youtube videos too.

I was so jealous when I saw the picture on the main site of SWAT at the level one cert. Even though I am not part of SWAT I was hoping to get an invite to the event, you know who you are!!!!

Great work!!! So great to see all the guys and the gal (stud!) doing CrossFit! Just did a CrossFit workout with my guys & gals at Rampart today as part of the Fitness Challenge.

2G50
Formerly K9-7

Hippy - Not like a KB swing...there is no swing in a snatch. Like a clean and a deadlift you want to keep the path of the bar as vertical as possible. If you have a subscription to the journal there are some really good videos there. Otherwise, the movement that is most similar would be a clean (?) Shrug - high elbows and then instead of whipping your elbows around and catching it you let the bar continue upwards and drop under to catch it overhead. With a power snatch you won't catch it as low as you would with a full squat snatch. Does that make sense?

jakers at July 2, 2009 6:58 PM

Is your wife aware of your conversion to Islam?

With the caveat that I haven't done this WOD yet, I saw a lot of pressing in the video vs dropping & catching the weight. Can I do better? I sure won't know until tomorrow.

Just watched "Every Second Counts" and now this......Josh, you are a BEAST!! Always a pleasure watching you. Thanks for the motivation!

Damn!!! I want to do this and am on vaca right now. I will have to hit this one when I get back.

First time with Randy...

65#
7:14

A minute later, I was gagging. Awesome.
R.I.P.

Perfect. But what Meant by kb swing is the use of the hips. You incorporate the hip to get the momentum of the bar to move above the head right? Sorry it really sucks typing on an iPhone lol

As always excellent work Josh. RIP Randy......

3..........2........1.........Go!

Might be a silly question, but looking at some of the already posted times, lead me to wonder.....does each lift start from the ground? Or once I have lifted the bar from the ground on the initial lift, can each subsequent snatch be done from the hang?

Once again, thanks to Crossfit - Greg Glassman et. al, and Steve and Denise Serrano from Crossfit Marina for the great weekend of information, team building and a tribute to Randy.

God bless you all.

Lee McMillion
LAPD SWAT

I LOVE THIS WORKOUT!!!!!!!!

13.38

Thanks again CrossFit and Coach Glassman for honoring Randy and for the certification for our team. Thanks to Steve (#28) and Denise Serrano for hosting us at CrossFit Marina.

Steve Wills
LAPD SWAT

Thanks again to Coach Glassman and CrossFit for honoring Randy and for the certification for our team. Thanks to Steve (#28) and Denise Serrano for hosting us at CrossFit Marina.

Steve Wills
LAPD SWAT

Thank you for your service and sacrifice, Officer Simmons, RIP.

i hate to say, but LAPD SWAT has some awful O lifting form :-)

#66

LAPD SWAT probably also just learned the snatch an hour before, I'd say they did pretty good considering.

Do we know SARCASM when we read it?

That was in fun 67, in case the smiley face didnt tip you off...

As Rx'd in 12:51. Surprised at how aerobic this one was!

m/27/210/72

8:39

as rx'd 4:27

PR by 6:19

Go FRAT. Get some. Good to be back after Eva dished it out to me

First time doing this wod. 'twas great. 13:30

26/m/6'/165

As Px'd
16:52

First time doing this WOD

I like how they linked the video right in the WOD, nice!

ah that workout was so friggin amazing!! my traps and hammies are absolutely killing11 cheers Buddy! 6"4 280# 6:13

41/m/176cm/73kg

As rx'd

7:38

Leslie~

Not only is your comment insensitive, and ill-advised, but it's baseness borders on lunacy. I am relatively familiar with the second ammendment, and am unaware of the right granted by it to kill two family members, and one of LAPD SWAT's finest. Would you have been more at ease had the incident involved a knife? I could go on, but out of respect for the supreme sacrifice of Officer Simmons, I won't. That you would attempt to make political points off such a hero is both sickening and disheartening.

28/m/78kg

10:35

I finished as rx'd at 6:52... Still had too much left in the tank though.

I'll have to push more next time around.

M/30/72"/183#

This is my first time doing this WOD, and let's just say i'm glad it calls for a power snatch, as my snatch form still needs work.

WU - worked triple extension for a while with 135 lbs. needs improvement.

WOD -
Only had a bar and 10, 25, and 45 lb plates to choose from...so went with the 25s and subbed 95 lb power snatch x 55. My logic was that if I'm adding 20lbs, I could subtract 20 reps...make sense?

5:00 min even

11:57

11:35

6:13 as rx'd

Don't know if it was a PR because I couldn't find my time from last time. Good WOD, I can always use the practice with my snatch.

RIP officer Randy

wow... that was a very "classy" comment Leslie. Bad form.

The Pack

9:32.93

Poor form, need help!

m/43/185

as rx'd
6:48

As rx'd

9:00

RIP Randy. The watch is ours.

as rxd
5:56

m/42/162/6'

as rx'd: 9:57

f/33/142/5'6"

sub 15lb: 9:41

crossfitter on the Today show this morning. check it out if you can...

25/m/5'11"/177
as rx'd
6:15(PR)

31/M/190

as rx'd - 8:31

Better than last time by about 4min and last time I used 65#'s

7:15 as rx'd

One month anniversary doing crossfit. First time I have rx'ed a workout. Form stunk but I got it done.
12:44. Time stunk also.

Rx'd 7:23
Aiming for sub 7 so not great. Felt good though, weight felt light, form was decent. Quick sets of 10 with a quick rest in between. Maybe next time sets of 15 or till failure.

Rx'd.

4:09.

Rx'd: 11:35 NICE! Happy 4th!

bw 165

6:42 as rx'd

Wondering about form on this one. In the instructinoal video on the site, there is a deeper "catch" - a quarter or even half squat - where in the SWAT video demonstration most, including josh everett (crazy), are not entering a squat at all. Is this just fitness level, lightness of weight and moving to get a time? If you are capable of just throwing the weight into the snatch, just do it?

I need a doctor.

46/181

5:44 as Rx'ed.

First time Crossfit workout (thanks JK)....what a day to start...75x75@11:26

"Randy"
For me my best workout yet!!!!!

1:59 mins

55 reps/20 reps,

For me weight too light, can you put weight up in WOD's

As Rx'd while in a bunker in lull between rocket attacks. First time doing "Randy" him and the other Heros are on my mind daily being here in Kunar Pesh, Afghan.
10:43

God Bless all the heros alive and dead, At home and abroad.

tn308 and others:

Thanks for bringing the fight to the bad guys. It is greatly appreciated from my little corner in the beautiful Midwestern USA!

1st time 5:47 Rx'd

JD- M/6'0"/175/42

#100 Richard

It appears that the workout could also read 75 75# power/muscle snatches. Obviously, you can't muscle snatch as much weight as you can power snatch, but they are quicker. So, most people muscle snatch as many as possible and then move into power snatches as they fatigue.

#100 Richard
a snatch by definition is 1 movement from the floor to overhead how you accomplish that is entirely up to you.

CrossFit Warmup

WOD As prescribed:

6:24

M/33/5'10"/210

10 min

10x75
30x65
45x55

First time...75lb was too heavy as form was really bad. Optimal form was at 45lb.

What an awesome workout!

50#
bad form- not aggressive
8:13

stats from logsitall (160 people reporting):

median all: 7:42
median women: 7:03 (scaled weight)

gender groups and more info at:
http://www.logsitall.com/about_crossfitranking.asp

as always - more data=more better!

-bill patton

6:50 alot harder than i thought it would be

5x5 205 bench before

M/24/182

As Rx'd:
6:45

#12 Curtis

My shoulders are horrible and I learned this stretch in yoga.

- Lie on your stomach, on the floor, with the top of your head against a wall. Reach (walk) both hands straight up overhead on the wall as high as you can, so that your chest will lift off of the ground. Try to keep your elbows straight. Hang out for 30s. It will not feel comfortable, but just keep breathing deeply, and try to relax! Release, let your head come back to the ground (away from wall), rest on left side of your head, tuck chin to right shoulder.
- Adjust so that your head is touching the wall again, repeat stretch, release and tuck chin to left shoulder.
- Repeat, tuck chin to right shoulder.

Do it every day! I don't, but I should! ;)

As Rx'd 6:30

9:27 at rx'd

First time with Randy.

As Rx'd: 5:17...
R.I.P

as rx'd
10:20

34/F/5'10"/157

As Rx'd with 55#
4:33 (about a 45 second PR)

Still rehabbing a shoulder; felt like I held back a little in an effort to guard it.

8 mins

M/24/160#/5'7"

Never done Randy before. Very enjoyable.

CFwu x 1, BWU x 1

First 30 reps as Rx'd

Scaled to 55# for 45 reps - wanted to keep met-con/form going

Time: 18:11 (12:06 at 75#, 6:05 at 55#)

First Randy for me.
7:23

50# snatches
8:54
happy with that. Next time 55#!

CFWU x 3 then

As rx'd: 16:40.

4:24 pr by close to 2 minutes

No warm up
As rx'd, 8:40
garage, PM

Can anyone remember the workout from last Friday the 20th. It involved a push press, bench press, dips. Just can't remember loads or reps. Any help would be great. Cheers

as rx'd
16:57

M 68"/163/40

5:44 @ 74# (closest I could get)

First time with "Randy"

5:14 Rx'd

f/36/5'7/150
55# (as Rx'd for women)
6:16

m/36/5'10/157
as Rx'd
5:37

#109 - Thanks Josh, just wanted to make sure I was doing it right, just started CF last week. Really inspired by your performance in this demo and dream of just completing King Kong one day! Keep up the good work!

#108 - After reading your pointers, I watched the video again and noticed as the SWAT guys started to fatigue, they start to focus more on technique.

warm up

30 pullups
40 situps
40 back extensions
power cleans of various weights, low reps.

65#, 60 reps, 15 minutes in i met pukie. Didn't feel like it did Randy justice, so I threw in extra power cleans and some heavy deadlifts.

f/39/175/5'11"

as Rx (55# weight for women)

each snatch from the ground.

7:31

cfwu
WOD sub 55# x 50 reps
6:30

post: combatives

CG E City Crew
Posting separately:
Leary(m/44/5'11/198
7 minutes flat

9 minutes 30 seconds

rx

4:50

2X CFWU

WOD as RXec

10:58

5:42 as rx'd (pr)

Was hoping to be under 5min but I'll take it.

46/M/6'/185

TIME AS RX'D: 5:34

THEN 30 MIN OF HEAVY BAG WORK.

COOL CHANGE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

6:36

6min36sec

As Rx'd (55# women Rx'd weight)

6:31 PR (Old PR was 7:44)

Set broken into 20-10-10-then 5 reps til the end.
I really have to think hitting the bar to my thighs and jump hard toward the end.

BOB E SUTHERLAND. 1925-2009

DAD SERVED WITH HONOR AND PRIDE IN WORLD WAR TWO IN THE PASIFIC AND THEN IN KOREA AND LIVED TO TELL ABOUT BOTH. DAD WAS A GOOD MAN.

I WILL MISS HIM AND THINK OF HIM OFTEN.

ROBERT S.
TUCSON, AZ.

First time doing them. I watched the videos like 10 times and still can't be sure I was doing them right.

~8 minutes (forgot to stop the timer!)
33#

Now I am all shakey!!

First Randy

5:40

M/36/5'10"/183

"Randy" as Rx'd

11:36

Slow as heck but legit.

GO FRAT!

25/m/189

I knew I was gonna be on the road this weekend so I skipped the 10k the other day and subbed another workout... did the 10k today. Google map said route was 6.4 miles. took 44:31... It felt good the whole time. one of those rare workouts that you wish you would feel that great every time you workout.

went with cf football wod today
10,9,8,7,6,5,4,3,2,1

Power Clean @ .75% of body weight
Pull Ups

as rx'ed with 155 lbs. 20:04

13:58

75lbs did not seem that heavy when I was loading the bar.

26/m/200

7:27

Forearms smoked.

9:36

tough. Not super proficient with the snatch yet.

13:58

75lbs did not seem that heavy when I was loading the bar.

5:56

20/m/154/5'8

PALEO QUESTION

I've just about finished all my grains in my house, now I'm trying mostly paleo with occasional milk. grocery bill for this week was 179 bucks!!!

Any Idea on how to save money?

m/21/150/5'7

9:55 as rx'd

S/f

I'm not going to be able to do what ever the WOD is for tomorrow the forth so I did the following:

Independence Day from crossfit lakeland
Wall Ball x 76
MB SitUps x 76
Box Jumps x 76
KB SDHP x 76
Push Ups x 76
Lunge x 76 (alternating 38 per side)
Burpees x 76

38:something. I wrote it down but left it at the gym. The burpies really added to the time.

"Randy"

65 pound Power snatch, 75 reps for time.

9:05

This may seem like a silly question. But when they say do a 75 lb power snatch. does that include the weight of the olympic bar? cause when you watch the video the weights seem pretty big for 75lbs. looks like some are using 45lb plates.

Robert S,

Feel your pain and your pride. I'm sure he's blessed by your close connection and love, and that will keep him warm forever.
My toughts and prayers are with you.

btw: 154

6:17 as rx'd. from a hang since i dont have bumpers.

29/m/65"/156lbs.

As rx'd:

10:30

Julie: 20 lbs.- 7:20
Smith: 35 lbs.- 13:15
Cic: 35 lbs.- 15:00

14:59

broke up into sets of 10

As rx'd. 11:49

as Rx'd

8:27

12:13 as RXd
first time doing this movement. Have a feeling I'll be sore tomorrow.

ROBERT SUTHERLAND#148

May he rest in peace, and may you remember the blessing of having been his son. I am truly sorry for your loss.

--bingo

9:56 w/45#'s

Porch Scale:

75 reps
55#

6:44

Very happy with that time. RIP Officer Simmons and thank you and all officers for your service.

as rx'd 4:25

Hippy G #43: FWIW, in a bunch of videos on the site Coach B talks about how he teaches the snatch before the C&J, his reasoning being that once you can snatch it's easy to C&J. And even once you've got a pretty good idea of what you're doing, you'll still dump a bar every now and then. Adding weight (within reason) will help you identify flaws in your technique since you can't just muscle it back into place like PVC. Sorta like how doing OHS will magnify any mistakes in your squat form.

But like others have said:
PVC-->empty bar-->slowly start adding weight.

Joey #161: Those are probably 15lb plates on each side. Total weight is 75lbs including bar.

Godspeed Bob Sutherland

Someone is looking for some attention.

Sorry for the loss of your Dad Robert.
Sorry for the loss of Randy too. Good men.....lets keep Crossfit producing them so we never run out of good men.
65# 5:15

M/35/185

As Rx'd 8:46

m/30/5'10/200

first time with this WOD and it felt awesome!

As rx'd
6:12

I thought the SWAT guys did a pretty good job with Randy, particularly considering they had just learned the basics of a complex movement. Sure, there were some guys doing C&J's and others doing presses, but everyone's form breaks down as fatigue sets in.

I was impressed with the last guy finishing while the others cheered...and also sort of impressed watching Josh toss the bar around like it was Q-tip.

Good luck at the games, Josh.

m/26/210/70"

as r'xd 3:59 PR

27.m.6'4''.225lbs

Did this last night, as I knew I wouldn't have a bar today.

as rx'd: 4:18.
Then I threw in grace. An ugly, painful 3:32.

Today, 100 burpies in 6:33.

RIP Randy

9:39

m/20/200/72

#171 If you don't like the WOD, or CF for that matter, move on to something else. No one here cares to hear your bellyaching or unwarranted criticism.

ROBERT SUTHERLAND #148:

Prayers and condolences for you and your family.

CPP

6:13 rx'd PR

23/6'0"/175

As RX'd -- 9:45

F/16/5'8"/135
6:56, with 45#

F/50/5'6"/135
5:36, with 45#

M/16/5'11"/170
4:53, with 65#

M/50/5'11"/172
8:18, with 65#

RIP Randy

5:48 as RX'd. A little rough this morning. It was a late night. Had to fight down Pukie and his little brother Retchie.

Gasser - 7:02

HLZ Wood - 9:44

As rx'd

5:10 Rx'd. 1st time Randy.

First time I ever did this work out. TIME 8:00 flat

14:48 w/ 30 kg

First time with Randy for time. Another first: ripped callouses during WOD. Didn't notice until afterward.

41/M/147

as rx'd

10:00

"Randy"

75 pound Power snatch, 75 reps for time.

CFWU x2 with 40 lbs on sits and back ext.

Time was 11:04,

fun workout, allthough, my legs were still sore from the 10k and my class workout. Not so bad to really kill me, but I was feeling them big time. Hook grip was good. I got 30 in a row befor I rested, each rep was reset and pulled properly, no touch and go.
__________________

First Randy. New to this movement.

65#

3:52

7:26 scaled up to 95#

(didn't have a full sized 10# or 15#)

twas brutal on the hands

12:14 tt

M/15/145/5'11

75 Reps of 65# Power Snatch
6:59

age 19 bw 170
7:33 as rx'd

worked on form before and after. shouts to Jared at BMW!

11.41 first time doing randy. nice wod.

m/24/165

6:37 as rx'd

Only 2nd time I've had CF snatch, just started in mid-May, so I stayed at 45# to work on form (and spare the shoulders) ... 4:05 but I couldn't breathe at the end.

And to think Josh did about twice as much weight in about half the time. Wow!

m/41/156

11:20

First time doing "Randy"... Not as bad as Eva.

6:40 as RX'd. Want to be under 6 next time 4 sure!

CFWU x 3

As Rx'd

7:42

First time ever doing this move

m/49/5'8"/172

m/34/175/5'11"

6:09 Rx'ed

Love this workout...

I LOVE ME SOME SNATCHES

30/m/5'11"/200

As rx'd

4:58

First time Randy. As Rx'd.

9:32

Big props to mike L. You are in the club now! Can't wait till tomorrow! Crank it up!

cfwu x3

as rx'd

8:25

cfwux3x15

as rxd

18:21

should scale with a time like that - broke into sets of 5

m/35/152

"Randy" as rx'd 6:44
Really want sub 6 next time.

13:01 as rx'd...no prob with the weight but the asthma slowed me down.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Power snatch 45lbs x 5-5 65lbs x 5.

As rx’d: 16:57
Foam roll after

31/m/195

9:17 as rx'd.

CFWU
Skipped the wod
helped Richard lug bags of rocks out of the yard. Did sets of 20 jumping jacks between each bag.

more of a "pack" kind of guy, but 75lbs seemed lite, so...

9:51 as rx'd

judging from the posts, i'm probably still a pack kind of guy.

Did 160 alternating single arm power snatches with a 1 pood kettlebell.

About 21 minutes.

7:27

F/38/125
Randy with 55#: 7:58
Last time with Randy in Feb 08 I only used 25# bar to work on form and didn't keep time- CRAZY! Got thru first 25 in like 2 mins but it was all downhill after that. Next time will be better! RIP Randy and Mr. Sutherland.

M/43/6'0"/170
15:20.
Achilles is still bugging me so I was kind of slow. Don't have a lot of energy. too much stress going on right now.........

as rx'd

6:50

6:46

Buy-In: 3 rounds of dead hang pull-ups (6-5-6), 3 rounds of 10 air squats working on form, Burgener Warmup

The Porch:
55 pound Power snatch, 75 reps

9:05.97

Cash-Out: 3 rounds of dead hang pull-ups (6-4-5), 3 rounds of 7 overhead squats with 45# bar

I wanted to do as RX'd, but I'm just a little too slow to get the 75# up consistently.

M/52/202/5'11

CFWU
"Randy" 6:50 (73 pretty ones and 2 ugly ones--Latigo the Cat will swear to it; she saw the whole thing)
3x5/225 Bench (Just because I love my new old power rack--meant do squats too but by the time I got there I forgot--sucks to get old in the brain)

Salute to Office Simmons, LAPD SWAT.

Semper Paratus

35lbs
75 reps
7:10

Lighter weight but keeping up with the boys.

#9 AES,

Noscrolls has an exercise wiki containing instructional material for the snatch and most of the other CrossFit exercises at http://noscrolls.com/wiki/. We focus on written descriptions of the exercises with links to the highest quality multimedia instructional material we can find. Since it's done as a wiki, the community can also contribute to the content. Here's the link to our page for the snatch which contains a fairly detailed discussion designed for beginners.

http://noscrolls.com/wiki/Snatch

Did at home and all I have to work with is a 1 pood kettlebell. I can't snatch a 35lb bell so opted for clean and jerk, 38 each hand.
15:37

M/43/145

as rx'd

11:14

As rx'd

4:44

m/26/175
crossfit for about 10 months, first randy. fellow leo, so went as hard as possible.
as rx'd, 9:31. forearms were the weakspot. i really liked this workout. felt a sense of accomplishment after finishing. i think i could have done better at a gym, the garage thermometer read 111 degrees f.

29/m/183

4:06

Everett-style muscle snatches to start, finished with true power snatches. Paced too much, could have gone sub-4.

m/26/175
crossfit for about 10 months, first randy. fellow leo, so went as hard as possible.
as rx'd, 9:31. forearms were the weakspot. i really liked this workout. felt a sense of accomplishment after finishing. i think i could have done better at a gym, the garage thermometer read 111 degrees f.

First time I've done this particular WOD:

75# at 20 reps
70# at 45 reps
45# at 10 reps

15 minutes

14:00

F/27/5'0"/108
As Rx'd: 10:34

Due to a lack of familiarity with the movement, and my capacity at it, I scaled to weight to 45#:

"Randy"

45 pound Power snatch, 75 reps for time.

8:35

60#

= 10:38, PR

the Y got some new med balls in so they gave me one of the old ones to keep :)
Gym closed tomorrow so might head back later for a little something more. Was too hungry for anything more at the time. Coffee and no lunch gave me the shakes.

Erin

M/25/6'/185lbs

As Rx
4:45
Fran Yesterday
4:09

M/31/5'8"/185

5:41 rxd

m/18/73"/180

as rx'd 4:49

first "Randy" amazing lung burn!

God bless men like him.

6m 45s, M 35-5'7 160. Killed my forearms the most, weird. Best shape of my life, been crossfitting 1.5 yrs now, thanks Coach. Any Crossfit games ine Louisville, KY's future???

Muscle-ups, Handstand pushups, and snatches . . three things i need to work on

55 pound Power snatch, 75 reps for time.

8:04

snatch form was awful

4:30

CFWUx3

used 55# for "Randy"

5:24

did "Black Jack" with push ups/sit ups after: 14:29
chest to deck and abmat unanchored sit ups.

First time with Randy plus first time power snatching with weight. So I scaled the weight to 65#

65# 75 reps 9:09

next time I will be able to do it as rxd

8:00.37

f/136/5'4"
First time with Randy... LOVED it!!!!
as rx'd with 56lbs.
9:08
first 15-10-10-10 then sets of five
Great day!!! I heart Crossfit!!

M/28/211

12'12

9:54 as rx'd

On vacation so I had to substitute 100x 1 1/2 pood kettlebell snatches. Kept the form good till the last 10.

12:21

10 minutes at 75 pounds. Didnt dip very low on the catch though so it was more like a muscle snatch.

75lbs.....15min

33/180/m

as Rx'd: 7:16 1st time

as r'xd

13:04

Sprained my wrest trying to get in correct front squat technique. I guess I sub with mary.

27/m/213lbs/6'8"

As rx'd, 5:11. R.I.P Randy.

M/49/151/1-1-06

Old man with bad shoulders version:

25 Power snatch 45# bar
25 25# DB snatch R (full squat)
25 25# DB Snatch L (full squat)

15:38

Note, do 55 or 65 with bar next time.

m/38/76/200

as rx'd 6:40

35kg power snatch, 75 reps

time: 14'49

relatively new movement for me , first time doing randy @ 65-70 # - 9:15

m/23/160

I'm an idiot, thought I read cleans instead of snatches so went to the gym and did cleans. It felt a little easy, no wonder.

did the cleans in 7 minutes, probably would have taken me atleast 10 to do the snatches

75 reps broken in tens and 1 5 10:55

thoughts and prayers with you Robert.

7:45, forearms are burnin.

My first WOD ever.
13:35 at 75#
sets of 20-15-15-10-10-5

17:44 as rx'd, first time with this WOD.
Had to break it up in sets of 5 (and later, 4).
Maybe I should have scaled the weight down.

m/19/6'2"/170

as rx'd, 6:44

Robert Sutherland...my peayers and condolences...rest in peace Bob Sutherland

Hugs and bad english to The FRAT

m/38/5'10"/195

as rx'd: 5:54 PR

Done at crossfit in the afternoon with a group.

as rx 17:26. 4 minutes slower than last time. I didn't feel strong at all. I need to start working on my strength. Huge disappointment. Sets of 3 were common.

m/37/184/5'11"

10:54

Buy in: CFWU 1 round

Pack:
55 pound Power snatch, 50 reps

6:27:04

No cash out

First time doing PS
12:10
Took my time & coached wife in between sets of ten in our up & coming garage gym.
also, had to take care of 4 little ones running around trying to PS & then ride bikes...that's always fun.

Dave

7:40 as rx'd

#105

According to the FAQ, the weights are based on a person of 175lbs. You could always scale up.

d - 31m/175

5:48 as rx'd (pr)

j - 35f/125

6:36 (55#)

195/31/m/5'10"

as RX'd 7:32

ouch!

3 rounds-

25 power snatch, no weight
25 GHD sit ups

time- 6:18

4:08

4:08

m/40/6'0"/192

65#

9:42

as rx'd
9:20

first WOD in about 3 weeks, fairly out of shape

35/M/6-1/195#

RX'd

6:51

PR by 2:58!!!

First time "Randy"
9:50
In the Sun City

M/20/180/5'9

As Rx'd
Randy- 9:33

22/m/6'0/176lbs

as Rx'd
TIME: 6:32

scaled to 20lbs
9:41
first WOD in a while, done with the hubby in the front yard in the new house in SA

M/25/140/5'11"

As Rx'd 7:31

M/28/66"/177

7:19 as rx'd

Forearms on fire, but the form was decent.

M/35/185/5'10"
as RX'ed first time 6'20"

F/37/124/5'4"
as rx'ed first time 13'14"

M/19/173/5'11"

As Rx'd 6:47

38M/5'10"/167#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 2x10; BWU.

As Rx: 4:58.

C/D: PNF of hamstrings; static stretch of quads.

New PR by 2:42. Controlled drop on each rep (no bumpers). Silly bend in my bar made this a little more challenging. Can't wait for my B&R Bar to arrive!

as rx´d
10:19

As rx'd 6:20
1st time with Randy RIP

as rx´d
10:19

38/m/5'11/163

53#
5:01
48,300 ft-lbs 9,660 ft-lbs/min

as rx'd

5:31

7:07
Godspeed, Sir!!

as rx'd
14:50

golly, i'm out of shape.

10:31

32/m/70"/210

9:38

Comment #158

Hunt, kill and eat deer

11:20 as Rx'd

the mile walk home was slow going

“Randy” as Rx"d

5:09

43 M 5’7” 182

9:29 rxd

Randy: 6:12
Then
CFFB: 14:37

Both great workouts.

God is Good, ALL the Time

#34 Jim D: Nice work as usual.

Jakers, where are you? Did you survive your workout with Cookie?

Cougar Hunter, I expect a stellar time (and possible scale-up?) from you...

M/41/5'11"/185

As rx'd

9:22

SUB 65# ps

10:10

M/39/150

11:39

as rx'd: 5:06

m/31/5'11/175

fun workout. First one off the .com site in awhile. I picked a good day!

11:00 as Rx'd

First Randy....PR by default :-)

2nd week crossfitting, not sure if this was supposed to be done from the ground or the hang...I did it from the hang. I scaled it down to 50 reps, I wanted to go non stop but my grip felt otherwise so I did them in 5 sets of 10.

11:53

75lbs as Rx'd
Broken as 6 sets of 10, then 3 sets of 5.
Done with tiny metal plates, so I used other ones to get it up to "regular height" (created a little stand).

Forearms were on FIRE for minutes after. Next time probably go for 20 or so out of the gate, and make sure EVERY rep is in lockout mode before I land (some today were probably pushed up a little out of the hole.

Total Time:
7:27

11:01 (0:58 pr)

12:34

What do people do to protect their hands? Or do we just let them bleed? I can go for that i guess.

8:21. started out with 20 fast ones and then sets of 10 until i got around 50. 5 slow sets of 5 to finish it off. my endurance is poop.

35 kg

10:20

Ívar Ísak.

Scale up to 95#

9:40

1 more week till we're one big happy family! :D

12:06 (with a cold)

35kg - 7:29

13:40 -blah

As rx'd
11:13

6 rounds 33 double unders/10 135lb bench press

15:10

8:53

7:42
55# Power Snatch

Thrilled!!!! Even with thick big ass bar!!!
Thanks to all of the coaches at OLY!!!

4:27 as RxD

Big thanks to CrossFit Pittsburgh for having us over for the WOD!

7:57.

RX'd

521

Tougher then I expected

55 lb sub
7:53

Clack #158:
What are you eating that costs you $179 per week? Unless you live in Hawaii or are eating all grass-fed, all-organic, that's way too high. My girlfriend and I do a Costco run every other Sunday and manage to feed both of us for two weeks for about $160 per trip. Lots of eggs, chicken breasts, shrimp, broccoli, spinach, strawberries, etc. If you can't get to a Costco or Sam's, buy in bulk whenever your local grocery store runs a sale and throw the excess in a freezer.

Wow...my time is embarassing!

75 reps of 65# - 28:29

M/29/6'/195
6:57

95lbs 75 reps 5:40

Thought about scaling this up to 95 lbs, 95 reps. Very glad I didn't. As Rx'd, 15:24.

Did Jackie today - row 1000m, 50 45lb thrusters, 30 pull-ups. Used small band for pull-ups. Coach tried to fool me with a psuedo band, but i wasnt havent it and wasted a bit of time getting set correctly.Insists I am band dependent (probably am). 11:38 Got to time and yell at Jakers himself while he got his Randy on. Great job, bro!

As Rx'd 9:14

5:10 @ 60lbs

next time will try as rx'd

3 sets:
underhand incline bench press 60lbs
uneven barbell side bends 30lbs
overhead cable curls 85lbs

rx"d 13:31

75 pound *Hang* Power Snatch, 75 reps for time.
My legs needed a break between my 10k run yesterday and mike long-ass hike tomorrow.

9:01

as RX'd just under 17 minutes.

Not feeling 100% today, but it was a hero wod, so i did it anyways...

6:07 as rx'd

will hit it harder next time

rip officer simmons

Randy kicked my butt for 16:24 as RxD

m/30/5´7"/ 177

11:12 PR

Knocked off 3 1/2 mins. from last time. Scaled to 65lbs. Avg HR 167, peak 177, rec. 60.

So beautifully stated, as usual, Bingo. Thank you to Randy and everyone "outside the wire."

As rx'd, 6:45.

I tried to go as fast as I could for as long as I could. I did the first 25 reps unbroken by about the 1-minute mark. I was totally smoked for the remaining time.

RIP, Officer Simmons.

Randy as rx'd in 7:59. After watching the inspirational video I crushed my previous best.

as rx'd
7:32
concentrated on form....felt good

m/24/205/6'3''

As Rx'd

5:29

M/17/150/5'9"

"Randy" as rx'd

time = 8:28

32# one hand dumbbell snatch x75 each side

22:48

M/19/145/5'9"

16:32 - first time trying it. Did 68# due to what I had at home... nice work out! Awesome timing too, got a tri to do tomorrow and this fit in perfectly...

To Randy and all LE and military who give their lives to protect us, thank you.

My first ever WOD!!!!

4:52 as RX'd

7:03

Compare to:
080213 - 9:20

6:50

as Rx'd
First barbell snatch ever.
10:15 with sloppy form

So good to say this.....as rx'd

5:01

I really underestimated my fitness level, but judging by the times here I still have a long way to go though!

Next time, may scale the weight up to 95, even though my forearms felt like they were going to explode.

9 min but i did 65 pounds by accident cause i apparently suck at math

39m.6.184

5:05

M/48/5'9"/177

As rx'd

9:59

39/m/190
as rx'd

4:21

R.I.P. Randy

Up-scaled to 95# for the PBPB challenge. It felt like the perfect weight for me! :)

All I can say is thank you Josh Everett for teaching me how to do the power snatch with speed in the video. It really helped me out!

My time: 8:56.65

"PROPS TO THA FRAT!!!"

Franiel

M/21/160/5'10"

As rx'd 3:45

completed in 5 sets: 30,10,10,15, and then 10.

43/170

Waited until it cooled of - 97 degrees

As rx'd: - 10:08

Robert Sutherland, I am sorry for your loss.

All I wish is that I had full-sized bumper plates to work with instead of these small sized 25s. :(

Metal plates suck.

WOD Randy
as rx'd @ 35k
9.32.
tried to concentrate on form,instead of just throwing the bar up,legs were burnin,
shouldnae really have done F/S, 5 x 5 . before ! was practicing snatch yesterday,so tried to carry that over intae the wod,but my snatches are now better than my power snatches,so it wasnae so easy .
Tommy the oly lifter at the gym totally disagrees with wod's like this,says at 75 reps ,most folk are gonnae have really bad form,and therefore doesnae translate to performing the snatch,even though a 60k snatch is a warm up for him,he cannae get his head round high rep oly lifting !he has tried Grace and a few others,but shakes his at us nutters doin them all the time !

M/23/190/5'10

7:39 as RX'd.

Hurt my foot this morning(don't know how), and was limping all day at work. Good thing my new do-wins came in, secured my foot nice and tight for Randy and at least made it doable. Was starting to worry whether or not I'd be able to do it.

m/30/5'11"/180 lbs

as rx'd

8:50

shakes his head at us !

middle aged mom modification: 50# bar.
all 75 reps
time: 10:54
Whew!

m/30/192 lbs.
as rx'd
4:47

My grip went was going out quick.
www.strengthbio.com

first time doing BB snatches... have done a few DB snatches here ane there but this was fun... anywho:

as rx'd sets of: 20-10-11-4-10-5-5-5-5

had to drop the reps and focus on form... was feeling it in calves, forearms, and lower back... oh yeah and shoulders...

m/27/160/5'7

oops... time was 9:07
know I could've got sub 9... goal next time sub 8...

10:20 65#

m/46/178
Randy rx'd 5:27 last time 6:48

m/31/197

as rx'd = 4:07

To all the fallen soldiers and officers. May u be honored over this most important day of independence.

STRENGTHBIO.COM
"Your partner in evidence-based fitness"

9:24

my shoulder flexibility is improving every time that bar goes above my head, feels great to get the straight line above my spine.

no stop watch so cell phone timer again sub 6 min

Pack sub: 50# (Bob) 35# (Jess) x 50 reps

Bob - 18:00

Jess - 13:00

Jess could probably handle 45# next time (this was way too easy)
Bob needs to work on not pressing the bar up & wrist alignment!
Other than that, a fun workout :)

8:35 as RX'D

Very fun!

9:27

16:00

follwed up with biceps/forearms

13:17 as Rx'd
thought about scaling down... didn't think I could snatch 75# cleanly that many times... thank goodness for the Journal and some great Burg vids.

I'll take it until next time.

1st wod since recovering from a ruptured patella tendon for almost 2 months. Great to be back!!

6:00 as rx'd

used 78.5lbs, reps as rx'd:

5:35... way better time on the next go!

Howdy all! Happy 4th of July eve! I did this workout today and I feel so stupid. I checked for the women's weight last night but woke up too late to double check it this morning and only did 45 pounds. Got it in 5:07 but my partner crushed it one minute faster to the tee than I did. Hats off to her- she is quite awesome. It's all good = I need to work on form anyway. lol. Everyone have a great safe holiday weekend! Take care!
Scrat
F/36/127/5'9"

75x75

7:44

10:15 as Rx'd

as rx'd

7:21

as rx'd

7:21

34/M/6'00/185

7:56 (pr by almost 4 minutes)

Thanks to Leo at CrossFit Evolution for the use of a fine facility.

CFWU3
BWU with 45, 65

Randy
As Rx'd
9:44

Scaled to 23kg.

Time: 9'47".
PR by 1:35 over last time (2008-09-11, 22kg).

F/33/61kg

7:35

75 lbs 6 min 28 seconds. 25 break, 20 break, 15 break, 10 break and 5 reps and break. Good w/o nice to be on the iron again. Took 1 week off to roof my house and boy was it HOT!

As RX'd

12:40

Awesome, felt like I ran a 1600 when I got done. Was this O-lifting or Metcon? lol

Great stuff. RIP Randy!

35/m/187lb/6'1

As Rx'd:
7:33

Pack scaling:
55# x 50

5:23

That was by far my favorite WOD!

As RX'd 5:27

5:03

Missed tying my PR by one second.

12:49

8:47 as rx'd

47 - 6' - 210#

As RX'd:

6:13

First time.

m/25/5 11/ 173#
8:35 rx'ed
never done snatch with more than 15 lbs, happy with my effort.

I don't know if this is the best thing to do....but I'm taking another rest day to prepare for a 1/2 marathon tomorrow. I haven't done CF Endurance, but I might want to start if I want to do the Portland Marathon in October.

Work hard. Play Harder!

New to crossfit. Decided to scale back on the weight. Mistake.

50#
4:05

next time I'll do as rx'd

10:27 as RX'd

F/36/165/5'8"

8:35 @45#

Form needs work.

11:02 as rx'd

19/m/5'9"/162
Did one arm power snatches(broken wrist) w/ 1 pood kb

3:47

49/m/145
65#
7:35

As rx'd

15:45

M/23/164/5'8"

7:12

M/36/200/5'11"

had to use 2x40lb dbbells, so not perfect form, no choice - 7:28

12:33

Lunch hockey
CFWUx2
Burgener warmup
9:10

Matt: 10:57
35 lbs

At home in the garage.

As Rx'd
19:01

as Rx'd
15:45

M/39/5'6"/187

16:54

This one was fun... but I should've known - when they look this easy, there's going to be some pain. In my case, both my grip and my traps were feeling it.

Hola a todos.

No hablo vuestro idioma pero soy de españa y he podido dar con vuestro entreno crossfit. Muy a mi pesar en españa la gente conoze bien poco de este tema pero jo desde que lo conozco disfruto mucho y me siento mucho mejor.

Mis tiempos son repeticiones totales con 36 kilos 7:50.

Gracia i enhorabuena

As rx'd

7.29

14.34

Increased weight to 40kg

9:49

(DL's and Presses earlier)

7:46 as rx'd

mm/178cm/89kg/33y

4:34 as rx'd

m/29/62kg/166cm

As Rx'd 14:19 (first time doing this WOD; previously had zero snatch so just happy to complete)

11:55

Holy cow! First time doing Randy.

After a few mins teaching my wife how to snatch, and she's got a damn nice snatch if I say so myself ;-) we got to it. Aussy, my old lady, scaled to 55#, I did as Rx'd (75#)

SP: 8:30
Aussy: 9:35

We both felt a lil ill afterward. The closest I came to Pukie - a little proud and a little nervous being in a Gold's Gym. I must say it was amazing - the squat area was held up with some douche bags, i guess they were lifting, but they spent at least 8:30 standing around talking about lifting. So we moved our bars into the general gym area. I think people were afraid to come over. The day before July 4th and the gym was packed and we had an 8th of the gym all to ourselves. The trainer, william came over, and was just watching - cheering us on.

Awesome workout. And I mean awesome in the literal meaning.

Thanks,
Sp

80% crossfit slop.....

why doesnt ANY kind of technique matter anymore!!!??
x fit was good when it started but when you see a power snatch made into a high rep bend spine swing then its time to call it a day...

where is coach glassman when you need him?????

i`ll post you guys the number of some good chiros and spinal surgeons in youre area.....

6:34 @ 30 kg

sclaed and slowed way down to practice technique, did the last 15 as fast as i could, 8:19
felt much better at the end than at the beginning

25/M/74/185

WOD as RX'd

8:30

27/M/71.5/185

WOD as RX'd

11:30

First time working on Snatches. WOW!!!

11:10 mins

23/M/185

did it as rxd in 6:50, young guy in gym did it also for first time and did it in 5:50, I was not too worried about him being quicker as he is 20 and I am pushing 44, great work out, I then did 4 rounds of 400m run and 50 squats...oooh felt that one

as rx'd:

9:00

As Rx'd
Time: 8:27

As RX'd 6:03
Male 37/5'9"/175

No barbell, so I used dumbbells:

50 x 50lb 1-db power snatch each hand (100 total)

15:20

First time ever doing a CF workout...was planning on doing snatches today anyways so figured what the hell....

female / 23/ 155lbs

20:45....question though we count rest time right?

6:46

40 Hang Power Snatch
35 Alt. Foot Hang Split Snatch

31/m/5'10"/210

First time doing this wod.

8:21 as rx'd

RIP Randy Simmons

12:20

28-m-pa
5-8 194

Did it in 12:50. Slow.

As rx'd, 8:40

M/39/200/5'10"

as rx'd=8:31

m/31/220
As Rx'd 7:58

9:43

Very tough workout...new to this move so had to go very light, not sure I'm doing it completely right...is it supposed to work your lower back? I also found myself doing some shoulder thrusts towards the end of the reps...

m/23/145/5'7

16:10

15 @ 65lbs
20 @ 60lbs
25 @ 55lbs
10 @ 50lbs
5 @ 45lbs

still working on snatch form but getting much better. Good wt. for todays workout. As rx'd

9:04

10 lb bar
3:47

75 reps 75# Hang Snatch
10:58
then 50 Sits.

First WOD completed as RX'ed 9:35

as rx'd 6:47

28min as rx'd

age 19 male 6'4'' 194#

rx'd 5:08

first time with randy, tried to do it tabata style, but couldn't kep up after the third round

m/ 26/ 200/ 74"

8:23, new PR but not where I wanted to be.

Was aiming for sub 10mins.

10:24

[10:24]

Randy, as rx'd (on 7/4)
7:01

Having a plan for reps and rest intervals is crucial on this.

By the way, don't know if the "American Hitmen" were with 3/5 in Fallujah (I was nowhere near there, btw), but rock on, brothers. We have some common friends.
S/F
Dale

M/38/195/5-10

As RX'd: 7:53 (Another nut kicker!)

Gotta get some bumper plates. The smaller diameter 10#/5# plates really kills the form from the floor.

Semper Fi Randy!

14:33

as rxd 8:16

13 mins as rx'd

9.17 as Rx'd

19/m/163/5'11"

M/34/6'/175

scaled to 55# - 75 reps

5:07

C: 8:14

No bumpers so little steel plates in the yard, made a few divots. That was crazy.

F/36/5'2"/104

sub'd: 30# Power Snatch

8:30

m/27/205

3:14.7 as rx'd.

5'33"

Yesterday.
CFWUx3

"Randy" scaled, working on form.
Power snatch: 65lb x 75
8:29

as rx'd 6:02

Warm-up:

Three Rounds
10 x OHS w/ 45#
10 x Push-ups
10 x Pull-ups
10 x Sit-ups
10 x Back Extensions

WOD:

95# Power Snatch x 75 Reps:
6:00

Last time was 7:54

as rx'd
6:53

m/20/167/5'9"

as rx'd: 8:34

Pack/Puppy Mix:

35 pound Power snatch, 50 reps

Time: 6:19

10 minutes

first time 9m and change
couple times in between in the 6 to 7 min range

today 5m48s

lighter weight in mex, car axles dumbbells. ~10mins.

M/30/5'9"/175

It killed me, I was trying not to throw up at LA Fitness

5:43

M/63/195- "Randy"
75 pound Power snatch, 75 reps for time.
I thought my 10:32 was pretty good time--until I saw the times for some of you BEASTS!

As I'm a day behind, I'm doing "Randy" on the 4th--Independence Day- which heroes like Randy have given their lives to provide us, and to maintain.

Rest In Peace, Brother!

30 yom, 185 lbs

11:00 as rx'd (pr)

RX. 6:05

M/39/195

RIP Randy....

As Rx'd 4:57

7

Rx'd
6:43
w/ little freaking weights.

11:07

worked out w/ my LT. didnt have enough weight to set up two BBs, so one BB was Rx'd the other was 95 lbs. We switched at 30 reps.
10:30

75 @ 65#
8.1 min

D
@29's
as rx'd
9:08

13:17

Mark: as rx'd 8:19 (four minute improvement!)

Theresa: as rx'd for women 10:27 (major work needed on technique)

M/34/165

75 reps x 75lbs

As rx'd

5:18

47:06 10k +
11:37 Randy =no legs

F/41/5'4"/136

35#
9:59

4:55 as req'd

40/M/180/6'1"

m/27/185/6'

7.39

RIP Randy

9:49

75 x 15# dumbbells

13 min

Tough stuff.

10:59

25m/225/6'3"

cfwux2
burgwux2

"randy"
as rx"

7:32 beat last time by 6 min.

WU: 15 single unders, 400 m, 15 power snatches w/ bar (3 rounds)

WOD as rx'd: 5:47

Jodi (F/30/111)

"Randy:
used 55#

Time: 10:33 (1 minute slower than PR)

I didn't realize I had even done this before...now I'm annoyed!!

6:03

Forgot to post my results from the other day...

5:56 rx'd

m/40/200

approx. 9 mins

m/40/6'1"/191

5:50 with 65lb This toasted me - at least once a week I do 100 snatches with a 45lb KB and this was harder.

M/5'10"/31/187
as rx'd
9:48

as Rx'd 6:35

CFFootball has been kicking my ass. this was good for a change.

Scaled to 65# because I don't have 5# plates.
10:15

Then I ran a mile.

m/32/5'9"/169

as rx'd 8:47

As Rx'd 9:20

9:40, subbing 80 (for 75) lbs

A real Hero workout in honor of a true Hero. This one was very difficult and Randy would laugh at my time but...11:45.

12:22

Rx'd

4:43 pr

m/24/6'1''/180
as rx'd 5:01

9 rounds
10 power snatch 95#
10 pullups

Vacation CF:
WU: kayak 1 hr

WOD: sub kayak power snatch approx 50# x 75 reps
time approx 5-6 min

2 sets l/r biased pushups x 25reps
run 200m to bathroom, pee break, run 200m back

later,
b
m/32/5'8-1/2"/173

m/29/6'/165

70# 8:30

1st time w/ Randy, plus 90 out, good workout

Mish beat me by a min or so using 40#

9:54 with 95 lbs.

13:14 minutes.

7:10 with 35 lbs

4:40 as rx'd

C=5:16 w/ 45lbs

m/36/5'8"/185

11:34 as rx'd.

First time doing this, my grip was weak and I'm sure I could use help on form but...hey, I did it. Hope to catch up on other WODs soon.

7:17. 45 seconds off my pr.

Newbie. Used 60 lbs, had to break the work into sets of 15 reps (couldn't do another, not 16), 3 minute breaks between.

cfwu
porch scaled: 55# X 75. Broken 25, 20, 20, 10 due to forearm fatigue.
10:01.

then 3 sets ring pushups and stretching.

CFWU x 3

I don't think I've ever done a snatch before so I practiced with 20lbs for a bit. Interesting movement.

7:48. My forearms were shot. I actually laid down on the floor of my deserted globogym - I try hard not to have do that.

10:03

First time doing this WOD. Lots harder than it sounds.

As Rx'd 5:35
M/36/6'2"/215

m/34/6'/175

8:16

9:50
subbed 75 pound for 79,4 (35 kg)

Oops. Accidentally did power cleans instead of power snatch. Wondered why it was so easy, but it was just 15 mins after 2.5 miles of sprints (total).

Me: 6:43
Big Country: 6:45
Jail Bait: 3:51
The Kid: 5:15
Johnny Ringo: 7:45 (scaled to 65 lbs, we are babying his lower back for now)

did after 2nd week of intro cycle to CFSB DL 3x5

as rx'd
9:17

f/25/5'9/135

scaled to 45#

9:10

8:21
75 thrusters with 75#

34yom / 209lbs

Puppy:
35 pound Power snatch, 35 reps

4:44

These weren't "hard" per se, but I had to really work on my form. My body wants to cheat to one side. Finally got really close by the last 5.

WOD mod - (no Oly bar) single-handed 1-pood kb snatch 75/arm - 14:40

35M192
Oops. Did 95# for 75.
25 minutes or so (no clock in gym today, battery died)

36F127
45 @35#

Eric
75 @ 45#, ~15 minutes

Michelle
Row 2.3 k

m/36/214/5'11

As Rx'd
9:40

As rx'd

8:12

17:37

AWFUL FORM!!

As Rx'd
8:18

6:29

26/m/230/6'3''

as rx'd
8.37
i would like to have done better but i was learning the form as i went

6:16 @ 65lb.

4:32pr

m35/170/5'8"

as rx'd, 8:30

55 lb

6:22

55# 7:15

In one sense, I have a deficient snatch.

On the other hand.. I'm all about the power snatch.

as rx'd

6:14

tried to power through it with rests at each 25 but burnt myself out after the first set (done in under a minute, with horrible breathing technique), and did 10 rep sets after, for the most part

7:18
(15,15,15,10,10,10)

4:26 Done 7/03

8:32; first time with this WOD. Grip gave way the most.

RIP Randy

M/190/33

14:57

18/30/40/47/57/66/75

M/32/5'4"/141lbs
As rx'd
8:19

DMohr 6:41

Phil 7:00

Chuck 8:15

23/m/5'8"/150

as rx'd 19:02

love it will go faster next time...

m/218/34/6"0

As Rx'ed in 8:34 (NEW PR)

Previous PR was 9:19

I love progress!

6:22

First time with Randy.

6:58 as Rx'd

as rx'd 8:29. disappointed with this but it was my first time with Randy and coming off a long rough weekend of camping, partying and sleeping on the ground for 3 nights.

32/m/6'2"/205

as rx'd in 5:23

pr by 1:17

20+15+10+10+10+5+5

Phil 4:13

M/32/148lbs/5'5"

As rx'd
8:53

14.23

4:41

last time was 3:57

really struggled today. some press work after

5:50

95 pound Power snatch, 75 reps for time.

13:04

I really enjoyed this WOD. Try to get the same time next time, but use 105#.
Seems easiest when pointer fingers are on 2nd circle from the outside.

Almost forgot, broken into:
12,10,8,8,8,8,7,7,7

6.44 as rx'd

13:40

wow pretty miserable. Maybe I can blame getting off being sick a little. First day back into crossfit after couple days to kick a flu.

45#
8:57

30-M-168

715 as RXD

Hang squat work

Rode bike 17.34 miles this afternoon in 1:19:11.

cfwu (3 pu's/round)

10:45

4:53 rx'd

Completed on Friday 3 July.

9:26 as rx'ed

Chewie - 5:56

13:44

6:07 as rx'd

RIP Randy
10:48 1st attempt at this WOD

sub 2x30# Dumbbell with 5# ankle weights strapped to each dumbbell for 75# bar

16:46

6:55 as Rx'd

10.23 pr
last 12.40

6:53 as rx'd

6:47
35# - this was a bit light but had excellent form - next time will go heavier.

sub'd 75 30lb dumbell thrusters

45lbs x 75times

10:48

Just under 10 minutes as prescribed. Sick as a dog.

M/36/67/243

Completed 7/7/09
Scaled: 25 @ 75#, 25 @ 65#, 25 @ 55#
Time: 6:48
CFE: 2 mi. @ 90%. 18:25.

As RX'd 7:47

"Randy":

F/45y/62"/136# JULIA
35# Power Snatches, 75 reps
15:17

M/40y/68"/159# GEORGE
75# Power Snatches, 75 reps
12:14

I forgot to dip until rep #60!

As rx'd:

9:22

11 min as rx'd

As RX'd: 7:11.

I shaved nearly 3 mins off my last time, and my form has improved tremendously.

Bless all the many heroes!

Tuesday, 7-7-09 1700 pst
BW=204, 72" 49 yom
CFWUx1, Burgener w/u
9 x 65 # BB thrusters

"Randy" as Rx:
11:55.12

as RXed 9:30

Focused on form for time rather than just time. Haven't done too many Power Snatches. Still needs work.

45/m/164

10:58

PR, fairly easily, sore abs so proceeded calmly, next time do sets of 7's and 6's, should beat this time

41/6'2"/195/M

6:14 as RX

75# x 50 reps
4:59
totally spent!
First try with Randy and I went all out; could have paced a bit slower to make the 75 reps.

Josiah as Rx'd plus a possible 5-10 reps - 6:50
Julie at 45 pounds with a little pressing - 9:13 go wifey!

CFWUx3
14:40 (15:04 last time)

M/40/196/6

As rx'ed 6:40

(done 7/6)
16:58...156/169...10,5,7,7,6,6,6,6,5,6,6,5
Might have been able to squeak out an extra rep or two per set, but stopped each time my form degraded. Not using bumpers means I can't drop the bar and have to go further into a squat each rep. Tore symmetrical blisters on thumbs and pinkies too. That should cover me for excuses.

75 75lb hang power snatch:

5:20 7/7/2009

As RX'd (from floor with small plates on bar): 6:21

Great wod....short & sweet. 5:46Rx
38/69"/181 M

1 mile warm up run, 10-Pull-ups, push-ups, sit-ups,good mornings.
"Randy"
Scaled to 45#. First time on this one will go heavier next time.
5.29

13:40 as rx'd

Randy as rx'd
7:10

7:55 as rx'ed

disappointing. as rx'd

TIME - 18:33

In Honor... Rx'd
9:22 (162/173) 15/10/10/10/8/7/8/6/6/5
Forearms and grip hurting.

As Rx'd 11:15. Still recuperating from my month long sciatica bout but now it's just getting wind and strength back

cfwu x 3

10:00

20/10/10/10/10/5/5/5

about 45 seconds in between rounds until 60 then about 10 seconds

Great fun!
8:06.06

"Randy"

75 pound Power snatch, 75 reps for time.

13:25
------------------------------------------------
Compare to 080213

75 pound "Hang" Power snatch

11:24

14:28

F/33/124

As rx'd from ground (55lbs)

13:46 -- not true time since I kept clock running while I stopped to talk to my husband for a couple of minutes and to review my form.

M/41/185

"Randy"

75 pound Power snatch, 75 reps for time.

7:17

"Randy"

The Porch:
55 pound Power snatch, 75 reps

11:35

WOD as rx'd:

75lb snatch, 75 reps in 17' 10"

First time ever doing snatches

9:43 as RX'd

24:11 65 lbs.

48/m/190

As Rx'd. 6:35

M/33/71"/176

75 reps @ 55lbs

7:18

rx'd women's weight

7:09

rx'd women's weight

9:07

CrossFit Warmup followed by

WOD but I used hang power snatch instead having read the WOD incorrectly. Would like to repeat this correctly.

8:48

as rx'd:

6:24

48 / 176

as rx'd

7:24

25k bar

6:13mins

CFWU.
1st time, scaled.
45#x35
4-5 minutes.

M/32/166 6'1

1st time

13:41 rx

47/M/184
As Rx'd
15:13

As rx'd 5:15.

EJ
M/36/170
4:38 AS RXED
EJ

as rx'd
7:40

m/35/5'9/174

CFWU - 3. Reg. Superman. Burgener.
9:35
20,10,7,3, then mostly 5's until the end.
2/13/08: 10:10

Endurance: 20 on 10 off 8 rounds on TM. Had to scale to 10% grade. Started at speed of 10, dropped to 7.5 after 3 rounds.

My PR is 00:11:20.0

As Rx'd, 6:20. Nothing feels quite like a good snatch.

Did Randy yesterday before leaving for Beach Week here in Corolla. Felt great during the WOD, pretty sore today – traps, lower back mostly. Am still amazed I can get sore from such a short workout. Reps were broken: 25-15-15-10-10.

As Rx'd 6:36

As rx'd about 8 minutes, but broken as follows - 20,20,15,10,10

8:22 as RX'd

8:22 as RX'd

14:50, did it while training my 10 yr old son. He usually stick to pulls and pushups but am now teaching him the power snatch, press and deadlift.
Good stuff.

First Randy...

9:19 as RX'd

First time on this one. 11:47.

9:36

10:00 from a hang.

6min25sec. hurt badly but maybe could have done a bit better. forearms killed me
tore/sprained muscle in left shoulder because i didn't warm up sufficiently. didn't feel it till the next morning.

as RX'd - 11:30

Lite Randy: 150 x One Handed DB Snatch 16kg:

10.55

as Rx'd: 13:46

Randy (75 lb power snatch X 75 reps)

5:47

Aren't those bars 45 pounds? Looks like most of the guys are doing more than 75 pounds to me. Josh Everett looks to have about 30 pounds on each side. Am I missing something?

rxd 15:32

23.m.137.65"

as rx'd
10:38(PR)

1st Randy

I loved this wod!!!

As RX'd

10:46

WU: 12 rounds HB
WOD: 11:47

26/200/5'9"

sub'd 95#

16:16

WU: mile run/30 situps

45lbs.

10:18

34 yom 202 lbs.

First Randy. As rx'd 10:08

29/m/190

as rx'd: 5:57 (PR)

as rx'd: 9:26

In backyard:
cfwu x 2
burgner wu x 2
as rx'd. 8:28

5:48

M/31/203/5'10
Randy Rx d - 10:06

F/26/183/5'6
Modified Randy - 10:38
75 reps for time of
35lbs power snatch

First WOD with snatches for me!
I did them in sets of 10, don't know the time.

31/m/158/5'6"
14:34
89 lbs

9:26

M/27/6"/170

5:48, felt really good until about 62 or 63 then it was a grind.

subbed burpee-pullups at park

12:03

at Rx: 8:06
first time with randy