Day 22 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
2 position snatch
Postion 1 below the knee(Pull slowly from the floor and pause for 1 for second below the knee. Weight will be in the heels.
Position 2 above the knee(Looking for verticle shins, chest over the bar and loaded hamstrings)
Build to a heavy single.
WOD
“Randy”
For time:
75 Power Snatches, (75,55)
*Scale loads as needed.
*You should be comfortable with sets of 10 reps.
Background: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
The “Randy” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, February 13, 2008 (080213).
Strategy: Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a few options to think through for athletes who know they will need several breaks on the barbell:
21-18-15-12-9
5 Sets of 15
5 Sets of 10, 8-8-7
Post WOD
Foam roll for 5 minutes.
CFS Brief:
Day 22 Nutrition Challenge!
CrossFit Opens start in 30 days!
#45. 9:03. The most snatches I have done in my lifetime. Still have a long way to go on technique. Grateful to JB for keeping me safe along the way and getting me to be able to do this WOD with the bar.
My knee wasn’t going to be happy with 75 snatches from the floor…so I did them from the hang.
Previous…2014 in the old box, with Joe A coaching…6:38 @ 45#.
Today…4:14 @ 55# HPS…rep scheme was 15,15,10,10,10,15.
2 position heavy single: 55#
Randy: 5:56 @ 25#
I don’t think I’ve ever done snatches with weight before, maybe just the 15# bar. The fact that I got one @55# was a shock. The WOD weight felt a bit light but it was good to work on form and feel good about the reps. I don’t recall exactly how I broke them up, it was something like 20|15|15|10|8|7 with the last 2 sets having only a hand and foot reset to finish.
Randy: 4:35Rx, 135# prep. Enjoyed the second weekly Breakfast Wednesday afterwards!
Nice job Tracey!!
Rob, you neglected to share with us what you had for breakfast…Great work on the WOD!
Egg, bacon and hash, and left the potatoes mmmm.. see you at breakfast next week?
Thanks Deb – we missed you today! I tried to take over the white board and finish putting up names when the marker came to me but got stage fright looking at Maulik thinking “what’s your name?” My mind went completely blank. I don’t know how you do it every day!
The Randy – 6:22 RX
21
18 (8/5/5)
15 (5/5/5)
12 (6/6)
9
Randy 7:23 Rx
5:22 rx
15-15-15-15-6-5-4
Really tried to hold on for that last 15.
#francough