When: Saturday 11 July from 9:30am (7:30am crew to set up)
Where: gym
What to bring:
a) eggs, bacon, or sausages
b) a piece of fruit (for a fruit salad)
c) water or juice
Activities: Matt will be doing a special birthday workout with the ‘big boys’ - warming up from 9.30am. Anyone is invited to jump in on this if they can do the workout rxd, it will be posted Friday night.
(Clean up assistance will be greatly appreciated!)
Post Workout suggestions to comments:-)
My workout suggestion - Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
60 kg Hang power cleans, 10 reps
Posted by: Miles | July 07, 2009 at 04:56 AM
mmmmmmm Bacon
Posted by: Cassius | July 07, 2009 at 05:22 AM
40, bro I would have said 33-34. you hold your age well ;-) (note the big wink)
Posted by: Lee Klein CF Sunshine Coast | July 07, 2009 at 07:57 AM
Happy birthday for yesterday Jesse!!!
Personally, I'd love to see the "big boys" do the KING KONG WOD - now that would be awesome viewing and a nice birthday present for Matt!!!!! :)
KING KONG
3 Rounds for time
1 x 455lb Deadlift (or approx 207kgs)
2 x Muscle Ups
3 x 250lb Squat Clean (or approx 114kgs)
4 x Hand Stand Push Ups
What ya reckon guys & girls?
Posted by: Bill S | July 07, 2009 at 09:29 AM
How about a mile of burpees! It's a big day so you need a BIG WOD!
Posted by: Karel | July 07, 2009 at 10:54 AM
Matt would destroy King Kong and would be good to see, that or Nikita :
Three Rounds for Time Of:
3 Deadlift 2xBW
6 Muscle Ups
9 OHS BW
12 HSPU
Seeing as I wont be there hopefully Danny can work out in my place! Have a great Birthday Matt - I hope I am fit like you when I am older :)
Posted by: Brett_CrossfitNQ_181cm_90kg | July 07, 2009 at 10:57 AM
Hey Matt,
Happy Birthday mate. Have a good one!
Posted by: Zane - crossfitvictoria | July 07, 2009 at 11:47 AM
i will be coming up with my 2 tin lids. might just string them up on the pullups bars. looking forward to the wod
Posted by: Rookie | July 07, 2009 at 08:44 PM
Anyone remember this..?
39 box jumps
39 pull ups
39 left arm db swing
39 sliders
39 v-ups
39 thrusters
39 right arm db swings
39 wall ball
39 burpees
39 double unders
I'm a little fuzzy on the prescribed weights but since 40 is the magic number this year lets start there.. ;)
Posted by: edwin Townshend | July 08, 2009 at 01:51 PM
See you all there. I say 40 of all the above... nice.
Also, for those of you who have been wondering, just a note to say I haven't been coming to sessions bc i've had ross river fever for the last 5 weeks, so I haven't been slacking off.... first session back monday! easing myself back in...... nice to be back although i'm already so sore and achey without any crossfit sessions!
And Matt - you do look good for 40!
:) A
Posted by: amelia | July 08, 2009 at 05:32 PM