Drank Kool-Aid: August 08
Fave Girl: Linda
Least Fave: Fran
Fave Movement: DL
Least Fave: Anything with presses
DL: 335#
BS: 300#
SP: 135#
CrossFit Goal: MU and a 2xBW DL (he’s only 5# away)
Biggest CF Accomplishment: Level I Cert
Marcus, our resident Obi-Wan Kenobi of all things Paleo, celebrates his 35th birthday today! Marcus drank the Kool Aid 9 months ago and has never looked back. His devotion to CrossFit was evident from the start, studying all aspects from powerlifting, to rehabilitative stretching, to nutrition, to proper motivational music! We all pretty much suspected from very early on that Marcus was well on his way to becoming a CrossFit coach.
Marcus has also found a passion for rock climbing, ascending quickly from beginner to advanced intermediate routes much faster than the average bear. This is attributed, no doubt, to his CrossFit training (as well is his rock climbing coach 
)
It’s well known in the gym that if you have a question that needs an answer, Marcus will find the it, along with twenty other links that support or refute the answer! But, what is truly awe-inspiring is that Marcus doesn’t just share knowledge, he inspires us all to seek it tirelessly.
What is also amazing is that most crossfitters putting together a WOD choose movements they enjoy or excel at. Marcus instead put together “OKM,” or Operation Kill Marcus and challenged himself with the very banes of his CrossFit existence. Luckily for all of us, though, he chose this classic WOD, which incidentally, sold him on CrossFit in the very beginning.
WOD – 5.10.09
“Bear”
- 7 reps of the complex:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
5 rounds.
Note: Increase weight and rest as necessary between sets. No resting on the ground during reps, not even to re-grip (5 burpee penalty). Cleans and squats must be separate but thrusters are allowed. Post loads to comments.
Happy birthday, Marcus! You’ll get your 2xBW DL in no time and your muscle up will follow soon after! Have a great day today, sweetie. You deserve it!
Happy Birthday Marcus!! Hope you have a great day!
the question is: are you gonna do the 50 burpees before or after Bear? Happy Birthday!!
man you’re getting old
Thanks for the b-day wishes, you guys rock!
@ Ruth – as of right now, I’m going to say after.
@ Matt – for that comment I need to see your food log today. I think you owe some burpees
Ruth – Are you implying Marcus is going to let the bar touch the ground and have to do Burpees?
I am betting on Marcus, especially after seeing him suffer through the Buddy Bar workout – Bar never touched the ground!
No way Chip, I wouldn’t talk smack like that after not being able to keep up with Marcus on them squats yesterday!
I was talking about the 50 burpees Marcus owes because we forced him to celebrate his birthday (with an almost paleo treat)!
Marcus- I will do you Burpees for you since I missed the festivities and you kicked my a@@ yesterday!
chip, i’ll split em with you!
Nicely done, Marcus. Happy Birthday!
Happy birthday Marcus. A little bit of me is sad I don’t come in on Mondays. But a lot of me is happy as the bear looks…well…evil.
Happy Birthday Marcus! Hope you have an awesome one. I’ll split those burpees with Chip – birthday and burpees should not mix.
Hey Marcus!
Happy Birthday to a fellow Taurus!
I’m going to stay optimistic about this workout, as in….at least there’s no running!
I’m gonna do the whole thing with one bar of 225. I at my Wheaties this morning.
im already doing burpees, this penalty is void for me!
happy birthday marcus
Max, you know promoting gluten (wheaties) is blasphemous on this site, right?
@ Max – if you do this with 225, I hope your form is solid cause we’ll be taping it for the main site! That ish will be some sorta record, guaranteed!
i went to whole foods and looked for a paleo birthday cake…couldn’t find it.
Cavemen must’ve been really unhappy people.
Matt, you just haven’t looked hard enough! Maybe Ruth can be coaxed into using her baking skillz on one of these Paleo desserts?
Hello Marcus,
I don’t know if we have been formally introduced. My name is Pukie. I’m really excited to meet you today after your birthday WOD. Please remember to eat Paleo and not let go of the bar today…MUAHAHAHAHAHAHAHA!!!
Happy Friggin Birthday Marcus!
Miss my CF family! WOD in NoCal:
500 meter Row
20 Burpees
20 Med Ball Cleans
400 Meter Run
20 KB Swings
20 Chest to bar
20 DL (115 PR for me!!!!)
200 Meter Run
18:30 ish.
See You all on Thursday.
Happy Birthday Marcus! Killer WOD!!! I loved it even though it didn’t love me…battle wounds to prove it!
43-53-63-73-78
plus 5 burpees
plus 20 down, 330 more to go for my alcohol infractions this past weekend!
fun wod!
63-73-83-93-103
we miss you Murphy!!
That was a great WOD! Can’t wait to do it again…uh, in a month or so
63-73-83-93-98
Murphy, thanks for staying in touch. Looks like a tough chipper. Great work! Can’t wait for you to come home!
Pukie, you are a crack up. No love for you today though – SORRY!
85-95-115-135-145 + 20 burpees
Everyone was doing a lot more weight than I would have expected. Nicely done.
65-85-105-125-135 + 10 burpees
Thanks everyone for playing along!
45-55-65-75-85/80(killed me)!!
Not sure how much i’m loving this one yet!! Maybe after my next attempt at this WOD.
You’re AWESOME,Marcus! Hope you had a good one!
Boy it’s birthday month at CFSB! Belated Happy Birthday Marcus!
Now that you’re a trainer I have an offer for you. My sister was telling me that they were given some logs (they heat with wood) that was 5 ft in diameter. She said her husband is getting too old to split wood by hand so I told her to organize a Crossfit workout with the local football team as a summer clinic. I’m sure we could get you a class together, what do you say? I could sharpen the old cross cut saw and should even be able to find a tractor tire to go along with the sledge and wedge. What else could you want?!? :~P