February 13th
Sarah McCormick Bday Workout : How CrossFit Celebrates Birthdays
23, 22, 21, 20…to 1 mile run for time; complete consecutive descending numbers w/out dropping bar, penalty for dropping = 1 burpee/drop at end
23 Deadlifts
22 Front Squat
21 Push Pess
20 Back Squat
19 Jerk
18 Bent Over Rows
17 Hang Cleans
16 Thrusters
15 SDLHP
14 Power Snatch
13 Barbell Lunges
12 Overhead Lunges
11 Snatch Deadlifts
10 Snatch Push Press
9 Overhead Squats
8 Rollouts
7 Barbell Push Ups
6 Snatch Grip Barbell Push Ups
5 Cloge Grip Barbell Pushups
4 Power Cleans
3 Virtual Shoveling,
2 Muscle Snatch
1 Mile Run
# of Penalty Burpees
February 12th, 2010 at 8:16 pm
So apperantly those flowers that the firefighters got for you this morning mean nothing?
February 12th, 2010 at 8:38 pm
I can’t make it tomorrow but happy birthday Sarah. Thanks for all your hard work. You and big Armando Mac need to come over for dinner sometime still. Remember, just because I’m skinny doesn’t mean I can’t cook! ( We actually need to have a CF night out with everyone sometime soon and watch Big Nick wrestle bears or something.)
Once again, happy birthday from the Hesses!
February 12th, 2010 at 8:45 pm
are you out of your f&*king mind….beatch, I got you a card, but, I’m saving it for someone nice….
Happy Birthday Hooker
February 12th, 2010 at 9:13 pm
I love it !!!! at least in theory . . I’m sure I’ll be hating it tomorrow, I see at least a couple of burpees coning my way.
February 12th, 2010 at 9:17 pm
I really have to stop looking at the workout the night before. Going to be really hard to get up in the morning now!!!!!!! Happy Birthday , I think you look 13 so can I start there??????
February 12th, 2010 at 10:32 pm
So far these workouts have been so easy. I can’t wait until we actually do something hard. Then maybe I can break a sweat for once.
February 12th, 2010 at 11:18 pm
If you are going to post be a man and use your own name.
February 13th, 2010 at 6:41 am
Sarah, I would like to wish you a very happy birthday. I will not be able to participate in your birthday workout for a couple of reasons.
1. I have been asked to come in early to relieve the lieutenant at 5’s at 0700hrs, and then have to work until 1500hrs on Sunday for a total of 32 hours.
2. I fear that this particular workout on a shift day could possibly compromise my ability to serve my brothers on the fire department, and the citizens that I am sworn to protect. While my younger and in better shape comrades may be able to attempt such a feat, I feel that I am physically not ready to attempt it. I hope that this does not diminish me in anyones eyes, but I know my limitations and my priorities are to fire and citizen safety.
I wish you the best birthday possible, and sincerely hope that Mac has the courtesy to get you a better gift than this ass whooping WOD. If not, have Droopy beat him up again. ;-)
Best wishes, Happy VD, Happy BD,
Pink
Ps, Today is my 15th anniversary as a fire fighter!
February 13th, 2010 at 6:42 am
BTW, I agree with Brian. If you are going to talk shit, have the balls to say it with your own name and quit being a pussy who hides behind a computer.
February 13th, 2010 at 8:04 am
Happy Bday Sarah! Hope you have a great day!
February 13th, 2010 at 9:14 am
48:50
February 13th, 2010 at 9:16 am
52:15 rx weight except for power snatch, overhead squat and muscle snatch.
24 burpees.
February 13th, 2010 at 9:48 am
50:30, that was tough! I didn’t do it rx either
February 13th, 2010 at 9:54 am
43:20 Rx
Happy Birthday Sara
February 13th, 2010 at 10:41 am
Happy Birthday from Wisconsin Sarah. I’m glad I’ll be missing this workout :)
February 13th, 2010 at 11:59 am
50:00 some rx some not
February 13th, 2010 at 12:50 pm
10k power snatch, 20′ barbell lunge, snatch push press, and overhead squat, rest Rx 49:29 9 burpees. The run KILLED me!! My back is wrecked!!! Happy Bday Sarah, u beautiful girl!! We love u!!!
February 13th, 2010 at 12:52 pm
That’s 20k…on the other moves that weren’t rx…
February 13th, 2010 at 1:00 pm
40:00 RX
Happy Birthday Sarah
February 13th, 2010 at 1:32 pm
39:10. Lost track on what was rx and what was just the bar. Half and half-ish I guess. Should have gotten some white plates 1st. Had a good run despite not feeling my legs after the first lap. Happy birthday Sarah, and when Pink writes “VD” he means Valentines Day.
February 13th, 2010 at 1:33 pm
Good luck to all the Ping-Pongers! It is totally not my gig.
February 13th, 2010 at 5:54 pm
50:31
Some with 25k, some with 15k bar, 18 burpees… you think it’s worth it to drop the bar at the time, but then you get to the end…
Happy birthday, Sarah. Maybe next year we could through you a party instead. :)
February 13th, 2010 at 5:55 pm
I forgot to put my initial. Too many Sarahs, Nicks and Brians to not be more specific.
February 13th, 2010 at 7:54 pm
missed everyone today!
my workout didn’t hold a “candle” (birthday pun) to your workout today.
11:30 pullups w single band
12″ box jumps
modified dips
10, 9, 8…
plus 2mile run on the strip
being here makes me want to play rugby again. Who wants to volunteer to be my tackling dummy?
February 13th, 2010 at 8:17 pm
did Fran today 6:43 rx
Will try to celebrate Sarah’s birthday tomorrow.
February 13th, 2010 at 9:06 pm
http://www.xtranormal.com/watch/6112661
Armand and Beanbags rematch video…..
February 13th, 2010 at 9:27 pm
An update for everybody about ping pong, I pretty much dominated every aspect of the game when playing fire fighters.(that is for Marc) But the coach and a young kid wiped the floor with me!
February 14th, 2010 at 9:03 am
LMAO Great video Jon K.
February 14th, 2010 at 2:31 pm
1:10:45 RX
Except 15k bar on power snatch, snatch push press, OH squats, muscle snatch.
35 burpees 5:55.
Happy BDay Sarah.
February 14th, 2010 at 2:57 pm
Rest day is the best Valentine’s gift I could have asked for! Thanks Sarah, Armand and Jared (& Nick R) for helping push me beyond what I ever thought possible.
February 15th, 2010 at 8:56 am
I’ll be doing this workout Thursday night if anyone wants to join.