“Randy” and “Rankel”

FRI JANUARY 15, 2016 | RANDY AND RANKEL

Randy (Time)

For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

To learn more about Randy click here

Metcon (AMRAP – Rounds and Reps)

Partner Rankel
20-min AMRAP
6 deadlifts (225/168)
7 burpee pull-ups
10 KB swings (53/35)
200m run

Partners take turns beginning rounds and then take turns completing activities. For example, partner A completes deadlifts, partner B completes burpee pull-ups, partner A completes KB swings, and then partner B runs and the completes deadlifts.

I attended the 11:45 session, as I coached all of the morning sessions. I had eaten very little and felt rushed; thus, when I felt a slight tweak in my right shoulder I decided to not complete “Randy” and to perhaps attempt later in the day. And that’s what I did. Read on!

I had intended to completed “Rankel” solo and go for a PR, but as there was an even number of athletes and as Coach James was in need of a partner, well, I partnered with him. And we crushed it. We worked very well together. We were evenly matched for speed of completing 10 unbroken KB swings (snatching and pressing), he was faster with deadlifts, I was faster with burpee pull-ups, and we were pretty well matched for running as well. I completed all rounds of 6 deadlifts in unbroken — and not dropped from the top — reps. Yay! I of course completed burpee pull-ups and KB swings in unbroken reps, as did James. We completed 10 rounds + 15 reps. I thus completed 30 deadlifts, 42 burpee pull-ups, 50 KB swings, and ran 1K. We posted the highest partner score of the day.

I took a very long afternoon nap and then attended the 5:15 session. I warmed up and my shoulder felt much, much better. I set a goal to complete “Randy” in 6 minutes, as my PR was 6:09. Uhm, I can only go so fast when snatching half of my bodyweight over my head. I began by completing 15 unbroken reps and completed 5 to 10 reps at a time. I focused on speed and explosiveness, and constantly reminded myself to raise my hips and shoulders at the the same time. I finished in 5:59. Yes, that’s just one second less than goal, but I achieved my goal as well as a new PR. I’ll take it!

Fernando, Mike, Brian, Wayne, and Binny also attended the session, but no one wanted to partner with me. Ha! I was feeling quite tired and knew that I wasn’t going to achieve a PR. I took it easy. There, I said it. I nonetheless completed all rounds of activities (including deadlifts, albeit dropping from the top) in unbroken reps. I didn’t push myself whilst running, and it felt quite good to not do so. I completed 6 rounds + 13 reps; 42 deadlifts, 49 burpee pull-ups, 60 KB swings, and ran 1200m.

Totals for the day: 72 deadlifts, 91 burpee pull-ups, 110 KB swings, a little more than a mile and a quarter. run