In honor of Paul's 49th Birthday (Sunday 6/28)
"Satan's 9"
4 Rounds
9 Back Squat
9 Front Squat
9 Overhead Squat
9 Shoulder Press
9 Push Press
9 Push Jerk
9 Deadlift
9 SDLHP
9 Squat Cleans
All exercises to be completed with a 45# bar.
Post times to comments.
(Thank you to CrossFit949 for the inspiration for this wod)
5 PM Class working hard and having fun…
Ok, all I’m saying is ….’that pix is just illegal’….hillarious!!! (Robert and I cannot stop laughing hysterically)…..
“49” never looked so good! Thanks for sharing your passion for fitness as your gift to so many, Mr. Flores! !Feliz Cumpleanos!…you are celebrated daily.
Delia and Robert- I didn’t think anything of the picture till I saw your comment and enlarged the pic. Too funny!
Congrats Paul! In honor of your birthday I’ve decided not to reveal that you did Thursday’s workout with an 18# medball instead of a 20#. Your secret’s safe with me!
In other news I just spotted this article from today’s NY Times (I normally only read comic books but I ran out). Apparently, scientific research is indicating short high intensity workouts are more effective than long slow workouts.
Hmmm, if only we could develop an exercise program which used this protocol we’d really be on to something!
http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em
Phil~
If you know me, if it serves an opportunity for a laughter, I’m all over it! One can never take themselves to seriousely. I love your posts…comedy!!!
HAPPY BIRTHDAY PAUL!!! Thank you for bringing crossfit into my life! I love it!
-Emily Baker
5:30am
Carrie 13:12 (2 rounds)
MaryEllen 20:09 18#
Tiffany 24:48 (3 rounds)
Julia 29:02 RX
Robert 22:16 RX
Phil 29:02 RX
George 14:22 RX
James 23:50 RX
Newman 12:17 RX
Paul 15:48 RX
Elizabeth 23:48 (3 rounds @ 30#)
Kendra 22:48 (2 rounds @ 30#)
Laura 25:02 (3 rounds @ 15#)
Tami 23:12 (3 rounds @ 15#)
8am
David 27:14 33#
Pete 19:42 RX
Chris 29:24 RX
Derek 35:06 RX
Liza 34:33 (3 rounds @ 15#)
9am
Kim 29:55 RX
Teshina 20:51 RX
Dusty 18:33 RX
Piper 32:26 25#
Chad 28:43 RX
Jim A. 29:05 RX
Greg 22:58 (2 rounds @ 35#)
Michelle Z. 29:05 RX
10am
Tina 32:20 RX
Hilda 33:33 RX
Joe 35:31 RX
Brad 19:33 RX
Dan 21:45 RX
Lisa 23:25 RX
Brandon 28:33 RX
Yvette 25:44 RX
Thank you for the well wishes, Delia, Robert, Phil and Emily. Next year I’ll be 50 and it’ll fall on a weekday. That could be trouble.
Hey Delia, don’t sweat the picture. I get huuuuge wedgies like that all the time! I prefer the “front under grab” technique for removal as well. It works best. Sometimes it’s even a 2 person job on days we do alot of squats.
Hey Pablo, Happy Birthday brother. Man, you are the sexiest “forty something” I know. You’re also a great role model for the rest of us to aspire to. At least with regards to health and fitness. Not so much with fashion, movies and music choices. But, I’ll let you know when the waist band of your trousers start creeping above your belly button! Oh, gotta go, there’s a great re-run of the Lawrence Welk show on and Glen Miller is performing!!!
Just for the true PR…..when you hit ’50’ everyday is a weekend Baby!!! As for the pix, if you get more than the usual hits I want a 10% cut! ;0)
5pm
Ed 27:05
Bill 26:40 RX
Justin 23:59 RX
Michelle St. J. 34:10 RX
Rebecca 32:58 RX
Tyler 30:00 (3 Rounds)
Jennifer 39:28
Laurie 32:35 (3 Rounds)
Jim D. 20:34 RX
Richard 20:45 (2 Rounds)
Don 13:51 Rx
Diana 14:46 Mod
Steve 14:40 Rx
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