21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
AMRAP in 15 min of:
15 toes to bar
10 GHD back extensions
5 Med ball cleans (20#/14#)
Great post from Freddy Comacho at CrossFit One World (http://crossfitoneworld.com/
I want to thank all of our coaches and athletes for maintaining outstandards and for keping it real!! See Freddy's post below -
LOOK.... UP IN THE SKY!!! IT'S A CROSSFITTER!
At the time of this writing, there are six people (3 men/3 women) claiming 600+ reps for Workout #2 of the CrossFit Games Open. The workout is as many rounds as possible in 15 minutes of 9 deadlifts (M:155#/W:100#)/12 push-ups with a hand raise at bottom/15 box jumps (M:24"/W:20"). Yes, you read that right.... 600 or more reps! For the purpose of this post, I will use an even 600 reps. To achieve 600 reps, a person would have to perform 16 rounds + 9 deadlifts + 12 push-ups + 3 box jumps...in 15 minutes!!! WOW!
Time for some math (YAY)!!! There are 900 seconds in 15 minutes. 900 seconds divided by 600 reps is 1.5 seconds per rep. At 1.5 seconds per rep, in order to complete 600 reps you would have to finish a round every 54 seconds without any rest or transition time. WOW!
I figure that even if you drop the bar on your last deadlift and flop right down to a push-up AND you jumped out of the push-up burpee style for the box jumps, you still have a total of 2-3 seconds of transition time between movements per round. That means in 16+ rounds, You would lose anywhere from 34-51 seconds of transition time total over the course of 15 minutes.
Let's say the transition time is on the low side at 34 seconds. That means the total seconds that you are actually completing 600 reps shrinks down to 1.4 seconds per rep. You are now completing a round every 50.4 seconds without any rest. WOW!
I did an "air round": A simulated straight leg deadlift with no bar or stick, push-ups without raising my hands, and standing jumps with no box or tuck (about an 8"-10" jump). I made sure I hit full range of motion on the "air deadlift" and the push-up. It took me 40 seconds to complete the round. That means to achieve 600 reps, I would only have 10.4 seconds of rest time, or what I call "wiggle room", per round to maintain pace. And remember, that is with no weight, no hand raise, and no box. WOW!
Please don't get me wrong. I am not outright calling anyone a bullshitter, but is 600+ reps AT FULL RANGE OF MOTION PER THE MOVEMENT STANDARDS really possible? I truly believe that a person can have a big cardiovascular engine, but you gotta admit, these numbers are nuts!! I wish just one of those 600+ rep performances was on video because that would be something worth watching. 600 reps at full range of motion is a serious work output. I'd love to see someone do the real math and figure out what the work output was in horsepower or something like that.
CrossFit has gone crazy. I remember when Jason Khalipa won the 2008 CrossFit Games and everyone thought he was a juggernaut who would never be beat. Last year he took 16th place at the CrossFit Games! I remember when a person with a sub 3 minute "Fran" was a freak of nature, and now I have people telling me that they routinely see attendees hitting sub-3 minute Fran times at the Level I Trainer Certifications.
Pretty soon, I am expecting a CrossFitter to have the ability to fly. We shall see.....