Post your wod on CrossFit g64 Facebook.
Warm-up/Range of Motion - listed on whiteboard. Start your warm-up on your own when you arrive. See standards for the workout listed below.
Skill work today - Double unders
WOD - AMRAP - 20 Minutes
5 Broad Jumps (M6'/W4')
7 Pull-ups (M C2B/W Chin over bar)
9 Ball Slams
100 Meter Overhead Carry (M 45/W 25 pound plate)
Standards for RX'd - MUST be met on EVERY rep to be RX'd. Otherwise list your time under scaled / modified. NO exceptions.
Broad Jumps - men 6 feet - women 4 feet on each jump.
Pull-ups - men chest to bar. FULL extension at bottom of every rep and chest MUST touch bar on each rep. women chin must be over the bar on each rep (no bands)
Ball slams - arms fully extended at the top of the movement.
Make every rep count today. If you cant meet the standards on this or any other workout then list it as scaled and work harder to meet the RX'd requirements. Be fair to yourself and the other athletes in the workout with you. Each athlete should be judged by the same standards.
“When I said, "My foot is slipping," your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”- Psalm 94:18-19
No man is ever whipped until he quits in his own mind. -Napolean HillDavid Rudisha breaks the world record over 800m: 1:41.09!
Breaking news, not much to say yet, and sadly, I didn't even see this race, but David Rudisha has delivered on his exceptional promise and broken the 800m world record in Berlin today!His time of 1:41.09 took the narrowest 0.02s margin off legend Wilson Kipketer's previous best, set back in 1997.
The splits from the race had the pacemaker hitting 400m in 48.65s, and then Rudisha led to 600m in 1:14.54.Rudisha was reportedly about 4m behind the rabbit at the bell, so an estimated time of about 49.1 s at the bell seems reasonable. This was followed by a third 200m that would have taken approximately 25.3s, with a final quarter in 26.64 seconds.
Estimates for Rudisha's lap times would be around 49.1 seconds followed by 52 seconds.That's about the optimal way to run it. Wilson Kipketer, for those who are wondering, set two world records (and equaled Seb Coe's world record before that), and his halves for all three runs are shown below:
1:41.73 (equal WR): 49.61 s + 52.12 s1:41.24: 48.3 s + 52.9 s1:41.11: 49.3 s + 51.8 s
Thanks again to those of you that hang around after the workout and help put all of the equipment away! You are appreciated more than you know!
It was great to see all of you kicking off the week in such a strong CF 864 kind of way! If you missed the 2 rounds of "Adam Brown" then you missed a good butt kicking! If you skipped out on it because it just looked too hard.....well, you already know what we think about "picking and choosing" huh? True CrossFitter or not? That question has been asked a lot and has seemed to pop up a lot lately in our box. Post your thoughts on CF 864 Facebook.
Thanks for your hard work!
Be Strong!
Jay and Janice
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