Today was my birthday WOD: 8 rounds 4 time - 1 Deadlift (340#), 2 Squat Clean (225#), 3 Bar Muscle-ups, 4 Strict Handstand Push-ups. 100’ Handstand Walk Cash-out. . November 25, 1984 . To be honest, I have been commemorating my birthday with a “killer” workout for years now, long before I got involved with CrossFit. This idea first started when I heard about the great Jack Lalanne and some of the insane things he would pull off on his birthday - signifying his age with some crazy feat or a number of reps based on his age. . Jack Lalanne’s antics were introduced to me by someone I looked up to a lot - the late Steve Edwards, a man who I have modelled much of my coaching after. What does science say about training? How can that science be applied to better performance? Unfortunately, Steve passed away from cancer nearly 3 years ago now. But I continue to think about him every year on my birthday, when I am challenging myself in new ways. . One of the things that I love most about CrossFit, is the ability to combine heavy weightlifting with gymnastics. In many cases, gymnastics feats that I could never accomplish when I was younger. It is then natural to model a workout after things that I couldn’t accomplish before. . For example, strict handstand push-ups, heavy squat cleans, bar muscle-ups, and handstand walks are all things that I couldn’t do, or couldn’t do very well, a few years ago prior to starting CrossFit. Hell, there wasn’t a chance I was going to handstand walk on my 33rd birthday! . But here we are, turning 34 on Sunday, with the ability to accomplish things that I have never been able to before because I stay consistent, set goals, work on progressions to get there, and continue to strive to be better every day - regardless of age. I look forward to continuing to pursue things that I have never been able to do before… . #crossfit #crossfitorangeville #hwpo #deadlift #squatclean #barmuscleup #handstandpushup #strict #handstandwalk #gymnastics #gymnasty #workout #improve #constantlyimproving #goals

Why I love CrossFit @crossfit - the ability to constantly challenge yourself in new ways. Not only that, but, in this case, 2 very opposite movements. . I have been practicing handstands and handstand walks for weeks now, and haven’t sumo deadlifted in well over a year. Despite a brutal workout yesterday, I managed to not only PR my HSW (27’) but my sumo DL as well (465#) . #crossfit #lift #hwpo #practice #consistency #strength

Just because we kip in CrossFit, doesn’t mean we can’t strict pull-up #crossfit #crossfitorangeville #pullups video cred @movanes

Today’s @atlas.strong.training WOD was 15-12-9 Back Squats (225/155) and Bar Muscle-ups. Felt like a few more squats so decided to take 315lbs for a ride. I remember not too long ago when 315 was my 1RM, now I’m hitting it for 5 sets of 5. This is my 5th set. #crossfit #crossfitorangeville #atlasstrongtraining #ageisjustanumber #work #squat #strength #hwpo

The reason I do what I do...the fact that these 2 very energetic boys get excited to come watch me workout, and actually sit still to watch and cheer me on means the world to me. Remember that you workout for you, but you are also setting an example for others, even those you don’t know are watching. Thanks for the video Lisa! #crossfit #crossfitorangeville #crossfitopen2018 #18point4 #workout #wod @crossfitgames @crossfit @crossfit.orangeville

🤷‍♂️ just one of those days...I guess I can’t PR my squat clean twice in one week #goodwiththebad #crossfit #crossfitorangeville @crossfit.orangeville #squatclean #clean #almostapr