5x 115/135 lbs
3x 145/155/165 lbs
1x 175/180F

Testing the recovery protocol.  4 rounds, no timer of:
Static hang, 15 seconds 
5 push-ups 
5 burpees
30 step toe taps, 12”
10 kettlebell swings, 25#
20 hip thrusts
10 sit-ups, no anchor 
5 box jumps, 12”

Being able to do the jumps at all has me pretty happy!  Felt the work but not wiped out. 

Mike and two ultimate frisbee teammates were killed by a speeding and distracted driver on the highway. They were stopped in traffic for an accident that had happened up ahead. That was saturday night, Feb. 29th. He was pronounced the next day, March 1st. We were best friends from school, college, boy scouts, and sports. We started CrossFit in 2010 together and have never stopped since. We would go on "Box Jumping" trips where we would visit 3-10 gyms in a weekend/week (spring break). He had just began coaching officially at an affiliate here in Grand Rapids, Michigan. He also had just got a spot on a pro ultimate frisbee team, the Detroit Mechanix. For weeks he has been telling me about his PRs in the gym, muscle-ups, snatches, fran, annie, deadlifts. He was true crossfitter. 

"Annie" was Mike's favorite workout.
Today, crossfitters from all over did a workout for him "Annie" or "Mike C." Which was based one a workout he did the best at, at his gym Luminary.

Mike C.
800m
Then ,12 rounds of 
10 burpees 
25 double Unders
Then, 800m run

I wrote this for/about him. I understand no one here knows or will know him. But having crossfitters from all over recognizing him, means a whole lot.

'Often we do not get to do what we want.

For Mike, he wanted to do and learn all things CrossFit and ultimate. He wanted good times with friends, family, and Sammy (his girlfriend). He made his life thrive with these important things and people. 

This memorial merges these groups and gives us a chance to celebrate the good times we all have had. They have a lot in common. We have a lot in common. Mike saw it. 

The communities are not something that most would think about when joining something. But it finds you. The CrossFit and Ultimate community are two groups that are constantly growing. Both, against the norm, yet, so inclusive. 

These are a few things Mike was attracted to. They are special and mean a lot to him. I am so honored to be able to participate together with friends, family and everyone. 

Mike was a fan of the sport in CrossFit. He also understood the potential it had to make peoples live better through eating and moving well. It was just as tough physically as it was mentally. He applied what he learned 'so' efficiently. When Mike started playing ultimate, he adapted quickly to the technical skills and game tactics. 

CrossFit and Ultimate were a constant source of mystery, exploring, and learning for him. They gave Mike places where he was comfortable, and, to let himself shine as bright as he ever could. Sammy and I both have seen him process and operate in these environments. He was quite, sure (not really) but he was mighty (always). He never let one hard thing stop him, no matter the hurdle. He strived to be a master of his domains.

In the scout law it states "On my honor I will do my best to do my duty to God and my country and to obey the Scout Law; to help other people at all times; to keep myself physically strong, mentally awake, and morally straight." You might notice this is how Mike lived. It isn't only the way he lived but the things he did to learn and understand that made us all love this incredible man. He listened, he gave his all. By doing that, he has brought all of us together. 

Woogity Woogity.'

Annie RX 13:13 in honor of Michael Cannon, rest in peace.