Workout of the Day:
Front Squat
3-2-1-1-1
and then,
Three rounds for time of:
8 x Front Squat (use 80-85% of 1-RM)
400 Meter Run
(This workout is called “The Litvinov Workout” after Sergey Litvinov, a 196 lb. Olympic thrower who did this workout with 405 lbs. and kept his 400 meter runs around 75 seconds. Dan John wrote about it here, and in his new book “Never Let Go” – one of the best fitness-related books I have read.)
Mike "The Hammer" Hom and his beloved coffee
Happy Birthday Hammer!
Written by C.J. Martin
Mike is one of the most energetic and caring individuals I have ever met. He genuinely cares about the development of others, and also happens to be one of the brightest coaches I have had the pleasure of working with. Mike is constantly reading and sharing new ideas with the coaches and athletes at Invictus. The combination of his intelligence, diligence and enthusiasm for helping others is what makes him such an amazing coach – the spontaneous dancing is just icing on the cake!
Please post a note to comments sharing your favorite story about Mike. How has he helped you or brought a smile to your face?
Happy birthday Mike!
Way back in the day, during the first Crossfit Fundamentals course Eddie held at CFSD, which was my first introduction to Crossfit, we concluded the month long class with a chipper-type workout through downtown. Mike showed up to help out and coach. He hadn’t been coaching the class, but he was already a good friend of Crossfit in San Diego and a really good guy interested in helping others. He loaded equipment in his car and drove out ot stage it for our workout. He manned a station and encouraged us as we went through. He called me by name and encouraged me and I did not even recall ever having met him before. He then met us all back at the gym to take group pictures of the class. Super good guy!
Happy Birthday, Mike; I hope you have a great one!
Mike, Happy Birthday! I always love seeing you–it just doesn’t happen often enough. You are a good guy.
You like coffee? Who knew?
Happy B-Day Mike, always enjoy your presence especially the knowledge you pass down to us. I especially enjoy your sarcasm and sense of humor.
All I can say is “FISH OIL”
nuff said.
Michael – Happy Birthday!
For me, Mike has made small coaching cues into an art form. Rotate your shoulders like this…
Widen your grip like this… all small adjustments that seem to make the movement soooo much easier and smoother.
Thanks Mike for all you do and for being part of the Invictus family!
Coffee!!!!!!
Happy Birthday Mike!!!! I’m sending you coffee from the East Coast!!!!
The first time I met Mike was when he pinned me against a wall with a body roll. Why shake hands when you can shake hips? Happy birthday, Mike Spike! I have a yummy present for you today!
Happy Birthday Mikey!! I say “ditto” to what Pops said!
Thanks,
Krazy K
Happy Birthday, Mike! Hope you get all the coffee you desire.
Mike has an extreme aversion to wearing a t-shirt when working out and is known to drop trou at random. But have you ever thought WHY? I have my own theory…I think Mike moonlights as a stripper. Think about it, the coffee addiction, the dance moves, the pinning of womenfolk. Not to mention he always leaves before everyone when we’re out at dinner and he pays for stuff in singles. He also has a wardrobe full of tear-away clothing, an iPod loaded with dance music, and of course his stage name…”THE HAMMER”. He recently suffered a career threatening calf strain but I think Mike will be back on the stage in no time.
Happy birthday Hammer.
Happy Birthday Mike!! You are always a pleasure to be around and I can’t thank you enough for your motivation and words of wisdom!!
happy birthday mike!
wish i could do this WOD out here in newport, but the Navy literally frowns on anything that has to do with crossfit and only has a convention gym on this base. I have been improvising and getting in some good workouts. today:
4 rounds for time:
500m row
15 DB swings 55#
20 Pull-ups
20:24
Hitting up Cynergy Crossfit tomorrow on our day off!
Happy Birthday Mike. I believe it Calvin – he might be the one to bring sexy back. And Happy Birthday to all Marines as well.
Happy Birthday Mike. You are the only Left Coaster who posts as if you lived on the East Coast! Enjoy your day. BTW, Calvin has a well thought out theory….
POS
i taught mike all the dance moves he knows.. i love you mike.. youre totally my asian brother i never had
After stealing my skateboarding helmet one day during a dance off, I thought Mike might want to try skating just so he would have an excuse for wearing the helmet. Then I overheard a new WOD he was devising which involved something like 30 head spins for time. Mike you’re the man…
Hope your birfday is grand homie…
Peace,
Ben
CJ left out the fact that Litvinov was a HAMMER thrower, yes he tossed Mike around
That is one strong dude. Had to try the workout (although not at 405#) Time 7:31 @195#FS
Happy B-day Mikey! I love you for many reasons. Just a few include our shared appreciation/addiction for coffee, your stellar dance moves and the ‘hammer look’.
Hope it is a perfect day!
OMG- Calveen hilarious. I did my first ever WOD with Mike at CFSD back in June of 2006. He had spiky hair and I had a muffin top. He spars with me, gives me scaleen massages, puts on Jay-Z for me, but most appreciated is how he has ALWAYS helped me PR even way before he was a coach. He posesses the perfect mix of stink eye, smack talk, booty shaking and encouragement. You had me at, “walk away, come back and just pick up the weight”.
I will miss you when I am in NY. Happy Birthday Hammer butt.
Happy Birthday Mike “The Funny One”. You always brighten my WODs and end them with great pain through proper stretching techniques. I also agree that Cal’s insight is profound. Not sure if I will ever be able to look at you the same way again…
Hammer happy birthday bro!
Calvin, best thing ever!
Great guy. Happy b-day mike. Didn’t see today’s awesome workout till after I finished Mary. 12 rounds. 1 round PR. Emergency bathroom break between 4&5 but still had 40 sec left at the end, so I’m counting my PR. All excercises unbroken.
Happy Birthday Honey!!!
Always a man of good taste…you know that a cup of papa lecco is the ultimate accessory! Seriously, your coffee fixation speaks to my heart. You have some serious dance moves Mr & no matter what, you can always make me smile!
Hope you had a great Birthday!
Owe you a cupcake- cupcake
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Happy Birthday Mike! All the best from Cape Town, South Africa! Jobst
Love the socks! Hope your Birthday was Great! Thanks for all your help.