Workout of the Day:
Five sets of:
Push Press x 2-4 reps
Rest 60 seconds
Knees to Elbows x 8-12 reps – strict, no kipping or swinging
Rest 2 minutes;
and then,
Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
Pull-Ups
(take the push press from the ground, not a rack)
Happy Birthday Michele!!!
Happy Birthday to the Queen of the Haiku
Written by C.J. Martin and the Invictus Coaches
As will become painfully clear when you scroll down a few lines, none of the Invictus staff can craft a haiku even close to as well as Michele. She does with ease what many of us cannot do after hours of brainstorming and attempts. But as many of you know, that is true not just of her haikus, but also of much of what she does at Invictus. Michele intuitively understands better than perhaps any athlete or coach I have met that fitness must be fun in order to be effective; and her ability to create a positive, healthy environment is unparalleled. Underlying her charisma is a genuine love for helping others; it shines through and is instantly apparent to all who walk in our doors that she has their best interest in mind.
Michele, thank you. Your impact in creating a culture of fun and humility at Invictus has been profound. I am blessed to have had your friendship, guidance and coaching over the past several years.
And now for our amazing attempts at birthday haikus for Michele!
3, 2, 1, dodgeball!
lucha libre mask made fitness fun
created community
Friends laugh together
shared ideas change lives
undying gratitude
- by C.J. Martin
An ode to Michele
Her snatch is oh so pretty
Yay birthday woman!
– by Mark Riebel
Michele loves to cook
bacon is her favorite
hungry she can be
– by Calvin Sun
Screaming, yelling, laughing
Strong, sincere, devoted and kind
A coach, a friend, Michele
– by Jim “Pops” Martin
A Tribute to the Masterful M
Fittest woman in the world
Creamsicle inventor
Magician in the kitchen
1-2-3 moves in a year
Elevators are for sissies
Crop-dusting, not cool
Talents, there are many
Heart of gold
Friend for life
M, Happy, happy birthday! You truly are one in a million. Amazing athlete, incredible cook, business woman, optimist, but above all a phenomenal friend. I hope it is a perfect day.
– by Dantelope (aka, Dani Dufrene)
M-Dawg: coach and cook,
would be ghost writer of blogs,
friend to all she knows.
– by George Economou
Oh crispy kale,
Date syrup deliciousness
God, I love to cook!
– by Nuno Costa
Strong, fast, fun she is
a sister I never had
she is amazing.
– by Katie McLaughlin
Do you have a haiku, funny story or comment that you would like to share with Michele? If so, please post your note to comments and wish her a very happy birthday!
No Haiku’s from me. I can’t possibly express my love of Michelle in just three sentences.
Hell, I can’t just say three sentences any time!!
My Coach Mitchy – your style has made this such a fun journey and accomplishment. You are an amazing coach and I am doing things I never thought I could because of your encouragement and belief in me. You make it fun and challenging and I proudly remind Mr. Martin (junior) when he tries to get bossy with me, that YOU ARE MY COACH and he needs to consult with you before he gives me direction!! Hee Hee……..
Love ya lots Mitchy and consider you family. Thanks for making our lives healthier and happier!
Where is Waynes haikus??
Happy Birthday M
May You One Day Snatch A Ton
Hope Your Day Is Fun
She lives with a rev
And busts out a bad-ass worm
Happy Bidet M
That’s all you’re getting from me in pitiful Haiku attempts!
Happy B-day. Today you have one won your championship of the world for number one person. Hope you have a great day.
Don’t make her angry
For M has the strength of ten
This girl can cook good
Happy birthday M! I feel really lucky to have you in my life. Thanks for not only being a good friend but also for being a GREAT coach. I can’t believe what you’ve done with the old desk sitting, elevator taking, doughnut munching me and all with a crazy look in your eye and that weird clapping country dance of yours.
Happy B-Day Michele! I look forward to getting back to your 0930 class from time to time. I cant get enough of you screaming at the top of your lungs to start wods and get us motivated. You rock!
Michele, thanks so much for making class such a blast. Your random, Tourettes-like yelling in my face is the highlight of my day. And your weird clappy dance is awesome!
Thanks for all the cooking tips and recipes (except for krispy kale–GAG! Makes me think I’m eating cigarettes…) and ideas you’ve passed on. (NOTE TO EVERYONE: SIGN UP FOR HER NEXT COOKING CLASS! SERIOUSLY!)
Thanks for being such a stellar athlete and making it fun to actually watch somebody exercise! I can’t wait to see you shine in May at the Regionals (and beyond!)
You’re pretty darn cool and I dig ya!
Happy Birthday M! Miss yer face.
Lion becomes lamb,
Exhaling Winter. Breathe Spring!
A Vieux to behold.
(Constructed with seventeen ‘on’ in 5/7/5 arrangement with a seasonal reference and a caesura….as Rx’d.)
MV, You are really a great coach and fun person to be around. Your passion and spirit have longer half-lives than Uranium. You make impossible workouts seem within reach. You remember such particular aspects about past performance and training of the athletes, that I am sometimes shocked at how you can be so ebullient and detail-oriented at the same time. You never forget that we are living for fun and function and we are lucky that you know to express and share that with us all.
Very Happy Birthday wishes.
Courtland
Happy Birthday M, Alway’s loved when you made us do dodge ball as a warm up. You make fitness fun.
I can’t wax poetic like Michele so I’ll have to leave my pathetic attempt here:
Oh, my sweet Michele
Nut butter has got no chance
Nor does crispy kale
Happy Happy Birthday Michele!!! Words cannot express how much I miss you coaching my 9 am classes and how much I love and miss your CF dodgeball games!!!
I hope you have a perfect day and you cook yourself a delicious paleo cake, because no one can do it better than you can, so you may as well make your own… !
PS good luck at Regionals, you’ll be fabulous as usual!!!
Hope you have an awesome birthday!
M makes Crossfit fun
Sparkle fingers make me smile
Happy Happy Day!
Happy birthday, M
Your antics bust up the room
Do you feel a breeze?
Nicknames, games and fun
Teaching, helping, and caring
Loved by all your friends
Sorry my haiku was late, but I didn’t want to miss wishing you a happy birthday. I admire you so much for the ahtlete, coach, and person you are. Have a wonderful birthday!
Thanks to you all! I am overwhelmed with all the affection I’ve recieved today and I love and appreciate you all! I feel very special and loved. YOU make exercise fun!! Whoot!