2x hang power clean + 2x push press
then, for time:
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i’m a big fan of all the CMC pics recently… here’s a little known fact: Sid finished the race with less dirt on her than when she started it…
OTB: 112, 4:33. Sub: modified pistol to bench, 10x per side; strict pull ups underneath second floor deck stairs, could only “grip” step plank to second knuckle
Today I turn 50 years old. Not really a big deal, just another day right? However, as I reflect on this day I remember several times in my life where I never thought I would make it and even a few times when I almost didn’t. I certainly never thought I would be where I am today specifically as it relates to my health and well being.
For the past four and a half years I have had the pleasure to work with John, Mel and BK. This morning, John and I were reminiscing about the early days when I came in with more attitude than gratitude, more swagger than sweat and was more cocky than stocky. It didn’t take long for them to completely break me. I soon realized I had to make some changes. I had to put myself in their hands and do as they instructed. This was not always easy for a guy with a huge ego. Sometimes I went kicking and screaming, but I always went. As John, Mel and BK rebuilt me I came to appreciate their program and the value of being disciplined in all that I do. Many of the lessons I learned each day in the gym carried with me throughout the day(s). Today, I stand stronger (both mentally and physically), faster and in the best shape and best health of my entire life. This is absolutely no exaggeration. I never wanted to be the guy at 50 with the big gut, the aching back and the failing (insert body organ here).
I credit John, Mel, BK, Crossfit and Paleo for my health and well being, but I also have to give a shout out to the Crossfit community they have built. You all keep me young and push me everyday to be better. I may be 50 but I feel 25. Your encouragement and friendship is a blessing and makes me feel lucky to be alive.
I have no words of wisdom on this day except to say, never give up on yourself, endeavor to be better and different, oh and my father always told me, strive to be the lead dog in all that you do rather than hanging in the back of the pack, because the lead dog always has the best view.
Thank you all,
Happy Birthday, “Wodfather 702!”
Happy birthday, Dave!
Happy birthday Dave! Always a good time working out with you. – Terry
Thanks for this, Dave. Hope you had a great day. Here’s to 50 more!
Dave- I’m sorry to be late to the party but I want to wish you the happiest of b-days. You really are an inspiritaion to us.
most awesome Dave. O..happy birthday my friend!!!!
Happy Birthday Dave!
Happy Birthday Dave!
Matt H.: 95-115-115-115-115-lbs., 2:49
Christine S.: 75-85-95-95-100-lbs., 2:56
Jen O.: 75-85-95-105-110-lbs., 4:09
Derek B.: 135-145-150-155-160x-lbs., 2:50
Alex M.: 135-150-160-170-180-lbs., 2:27
Chap G.: 140-145-155-155-155-lbs., 3:17
Michael F.: 95-135-150-155-160-lbs., 2:25
James C.: 115-125-135-145x-140-lbs., 2:28
Jon H.: 115-125-135-145x-135-lbs., 2:39 (sub: 3x hang power clean)
Borja G.: 135-150-160-170x-165x-lbs., 2:35
Ben H.: 135-140-145-140-140-lbs., 2:43
Robert W.: 115-115-120-125-125-lbs., 3:03
Nick D.: 95-100-105-115-105-lbs., 2:41 (sub: 3x hang power clean)
Matthew W.: 125-135-145x-145-145-lbs.. 2:25
Set S.: 75-80-80-75-65-lbs., 2:32 (sub: 50x pike-up)
Gideon B.: 55-60-65-65-65-lbs., 2:43
Josh M.: 135-140x-130-135x-115-lbs., 2:34
Cristian D.: 105-115-120-125-130-lbs., 2:24 (sub: 50x pike-up)
Shawn C.: 115-125-130-120-120-lbs., 2:46
Glenn C.: 125-130-135-140-145-lbs., 2:49
Sidra C.: 125-130x-120-125-115-lbs., 3:32
Jason C.: 125-130x-125-125-125-lbs., 2:54
Terry M.: 120-115-115-115-115x-lbs., 2:39
Matthew C.: 135-150-165-165-170-lbs., 3:28
Neil A.: 160-170-185x-185x-185x-lbs., 2:52
Julie G.: 75-80-85x-80-85x-lbs., 3:01
Mark L.: 85-95-100-115-120-lbs., 2:42 (sub: 3x hang power clean)
Holmes H.: 11l/10r, 13l/4r, 15l/11r, 3:09 (sub: max s.l.s, 3 rounds)
Jen M.: 90-95-100-102-95-lbs., 3:18
Keena S.: 90-95-100x-100x-85-lbs., 3:52
David O.: 105-110-115-115-115-lbs., 2:56
Johnny A.: 135-145-140-125-125-lbs., 3:47
Brandon W.: 130-125-115-110-105-lbs., 3:12
Drew P.: 170-175-180x-180x-165-lbs., 3:06
John P.: 135-145-145x-125-125-lbs., 2:29
Ivy F.: 105-110-100-100-100-lbs., 3:57
Bill G.: 165-170-175-180-185-lbs., 3:02
John E.: 45-45-45-45-45-lbs., 3:13
Rocio Q.: 3:47 (sub: 10x sit-up + 60″ squat hold; 5 rounds)
Noreen S.: 55-65-65-65-65-lbs., 3:47
Ari S.: 105-110-125-125-125-lbs., 2:48
Brian T.: 145-145-145x-145x-145-lbs., 2:34
Bill M.: 75-85-95x-95-85-lbs., 3:06
Travis O.: 125-130-130-130-130-lbs., 3:45
Thomas M.: 110-115-120x-120x-115-lbs., 2:59
Steve M.: 125-135-140-145-150x-lbs., 2:47
Jim C.: 145-155-165-175-185-lbs., 2:43
David S.: 135-145-150-150-155-lbs., 2:35
Katherine S.: 65-70-65-65-65-lbs., 3:39
Candida M.: 65-70x-70-65-65-lbs., 3:28
Jim D.: 105-115-125-130-135-lbs., 3:34
JC L.: 90-95-95-100-105-lbs., 3:33
Jeremy N.: 135-135-145-145-165-lbs., 3:19
Jenn J.: 80-85x-85-80x-75-lbs., 3:42
Diane N.: 80-85-85-90-85-lbs., 4:05
Sean F.: 125-130-135-135-135-lbs., 2:32
Lee P.: 115-120-95-95-95-lbs., 2:50
Arvin G.: 75-85-95-105-108x-lbs., 2:59
Jeremy M.: 95-100-105-115-115-lbs., 2:50
Kaisa A.: 75-85-85-85-85-lbs., 3:16
Peter H.: 95-100-105-109-115-lbs., 2:27
Mayra C.: 85-95-100x-100x-95-lbs., 3:39
Roselena R.: 85-95-100-105-110-lbs., 3:43
Alissa G.: 85-95x-95-100x-85-lbs., 2:55
Chris T.: 135-145-155-160x-t60x-lbs., 2:48
Mark Co.: 135-145-155-160x-160x-lbs., 2:49
Jerry C.: 105-115-125-130-125-lbs., 3:53
Spencer S.: 105-115-115-120-125-lbs., 2:59
Ricky B.: 95-105-105-105-105-lbs., 3:11
Randy F.: 95-105-110-115-120-lbs., 2:57
Leota T.: 2:15 (sub: single-leg practice, 50x no pushup burpee)
Nick C.: 55-55-55-55-55-lbs., 3:30
Dave R.: 3:25 (70-lbs., 45-lbs.; sub: 5x single-leg romanian deadlift, R + 5x single-arm push press + 5x single-leg romanian deadlift, L; 5 rounds, 75x pike-up)
Yoshi S.: 95-115-135-145x-130x-lbs., 3:19
John G.: 145-165-175-175-175-lbs., 4:17
Erez Y.: 95-105-105-105-105-lbs., 2:50