Plentus and Ditty

W.O.D. 11.4.10

5 Rounds of:
200 Meter Sprint
followed immediately by
MAX push-ups

Record your MAX push-ups strung together in one set
(no rest at the top of the rep or the bottom, no butts in the air)
*recover 2 minutes between rounds

Coaches Notes:
This is MAX effort, your sprints should be like your are running for your life! Intensity...Intensity...Intensity!

"Analyzing the Big Men (105, 105+)" at the CrossFit/USAW Open, CrossFit Journal preview video [wmv] [mov]


“Miracles happen to those who believe in them.”
-Bernard Berenson quotes


Cate said...

Chris & Ditty, I LOVE your photos!!! :-)

Jen S. said...

Your pics are amazing!!! Loove them!

Patti said...

Your pics are great!!!

Dorothy said...

Yes! Sprinting in the rain! woo hoo!

Aimee Lyons said...

...bring your slicker Dorothy and enjoy the constant variety!!!!

Denise said...

Hey everyone!

My mom is the athletic director at Notre Dame Academy, an all girls school located in Villanova. She is looking for high school swim coach. If you or you know anyone that is interested, please contact her:

Tina O'Malley
610 971-4905

Thanks for your help!

Aimee Lyons said...

Where's Kerry? She's a swim coach!

Nikki said...

I'll forward that info to Kerry! Denise - Kerry was a Div I swimmer at Penn State and she is a CrossFitter. Used to come to KOP but the commute was killing her so she mostly works out at DelVal now. I'm sure she'll be interested in this!

Denise said...

Great, thanks Nikki!

Jason Lyons said...

The pictures are really nice....once you fold them in half and eliminate P. SNAP. lol.

In all seriouness I love them. Most people take traditional engagement pictures (us included), so it is cool to see someone stray from the norm.

Kerry is a bad swimmer. I can beat her. With one hand and one leg. Yeah Ker! TAKE THAT!

@ Dorothy. Learning to run in the rain is a valuable skill.

1) In the movies, bad guys are always chasing innocent people when it is either dark or rainy or both. We are prepping you for that.

2) Getting wet and cold sucks so you will truly sprint. No one will be half assing it.

And just a note for people, right into push-ups means right into push-ups. DO NOT walk to a push-up spot when you get in the door. SPRINT to a spot and IMMEDIATELY do push-ups. Failure to do this loses a SIGNIFICANT component of the workout. Yes, it will suck, but you will overcome.


Dorothy said...

I missed class today, but I will do this in my backyard this afternoon. For added effect, I will pick a nice big puddle to do my pushups in. The dogs will love it!


Tim P said...

6am Results
Tom 9pushups, 11, 11, 9, 11
Mike S 9,7,5,17knees, 9knees
Jay E 22, 15, 12, 15, 16
Kara 20knees, 21kn, 12kn, 16kn, 20knees

Noon results
Rob P 30, 18, 12, 12, 10

-What? No one wanted to run today?

Miranda said...

Hey friends!
I am selling 50/50 raffle tickets to help pay for a young pups surgery. Sadie is a 4 month old pup that was born with a birth defect that requires surgery that will cost $3,000-$6,000. I will have the 50/50 raffles with me every day. Anyone interested in helping this sweet baby please let me know.

Christina Carnevale said...


I will take a few. Let me know how much they are and I'll bring a check or cash with me to the box next time I'm there (probably for the nooner tomorrow).

Kerbear said...

Jas, you're right I suck at swimming ... but atleast my 8 year olds I coach could kick your butt!

Denise - sent your mom an email - hopefully it went through.