W.O.D. 3.18.10

4 Rounds for time:
20 Push Jerks (65#/95#)
40 Double Unders
20 Sumo Deadlift High Pulls (65#/95#)

Community Reminder:
There is a FREE CrossFit class this Saturday at 9:00AM. All levels and abilities are welcome! Tell your friends and relatives, this is a great opportunity to expose them to something new and exciting!

There will be NO Kids class this Sunday at 11AM.

Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov]

"There is one child in every classroom who thinks that they know it all, well you should tell them that they don't but admire their confidence!"
-Alfred Griswold

Rx Results:
Ditty 50:40
Jerry 29:11
Jen S. 26:51
Tim P. 16:48
Nikki 17:37

Scale Results:
Steph 39:06
Mel 27:31
Donkey 27:54


Jen S. said...

Way to go Ditty!! Way to fight through to the end. I'm proud of you :)

Thanks for teaching Timmy!

Miranda said...

When is the next open gym? I want to do this one at an open gym.

JZuck said...

Hey Tim, check out this link. http://www.newtonrunning.com/run-better/optimal-running-form

Aimee Lyons said...

Miranda- Look for one maybe on the 15th or 22nd of March. Details to be posted soon.

Jerry said...

I second what Jen S said.... awesome work this morning Ditty. It was cool watching you get more aggressive as the workout went on... Tremendous fight!!

Tim...thx for the push...

Jen S. - Thx for kickin my *#s. Nice job!!

Meighan said...

March 15th past. Or do you mean 2011?


Aimee Lyons said...

Megs- thanks. wow! it's been a long week....meant April.

KDitty said...

Thanks Jen S. and Jerry! I definitely need an extra push today. Thanks for sticking with me.

Thanks Tim for teaching and making me do double unders.

Thanks Jen S. for making me do 65# and helping me to get under the bar.

Okay...back to studying!

Tim P said...

Thats what its all about, helping one another stick things thru- great job. Noone likes a long WOD, but KDitty stuck thru it like a champ and got the workout in AND got more proficient on double unders.

JZ- wow- what a great animation in that Newton link. Everyone should go and glance at that link just to get an idea of what its all about. The stick figure guy actually running proves the perfect efficiency model; enough said. Newtons are spoken about within the CrossFit Endurance blogs often, but when it comes down to it, their so damn expensive ($175), that you can get by in many other low profile wheels....such as the now famous blue Inov8 F-Lite230s that Jason is wearing which are about $90 and all the shoe you need if you learn to run with proper form.

Keep an eye out for another upcoming running efficiency / pose type workshop I'm preparing real soon.