Maiko has celebrated each birthday since that time with a CFDC workout, and this year was no different.
Here’s what class had in store as a celebratory workout: 3 rounds of 5 min On, 5 min Off. For each 5 min segment, there were two exercises prescribed. The first exercise would be done for a set number of reps, while the second exercise would be done AMRAP-style in whatever time was remaining for the 5-min Round.
Deadlifts were done at ~body weight (BW). Hand-Stand Push-Ups could be scaled with ab-mats or knees on boxes.
Power cleans were prescribed at 95lbs/135lbs. Box jumps, well, those were done on whatever size box you could lay claim to.
What would a birthday celebration be without a few burpees? (just be thankful Tom forgot about the ‘Birthday Burpees‘ from Sebastian’s celebratory class)
Technically, Maiko’s birthday was on Friday, so we were celebrating a bit ahead of schedule. Little did we know however, that we were also prematurely celebrating the impending birth of the newest Choi, Maggie, who was born at 1:45AM Friday, May 20, 2011. Congratulations to Mike and Jen!
Nice work everyone. Summer’s upon us, so there have been a few new faces in class (always a good) – be sure to introduce yourself and lend a hand where necessary! Enjoy the weekend, and be ready to throw down on Sunday.
Happy B-Day once again Maiko, hope it was an awesome one!
Also, congrats to Mike and Jen (and Stella for her new baby sister); hopefully I’ll get hold of a pic to put up this week, so stay tuned.
Daaaaaw thank you for the lovely post Salty! And thanks for the birthday beat-down Tom!!! Also congratulations to Mike on the birth of Maggie!
Not sure if anyone does this anymore but for the workout I used 115# for the DLs, 75# for the power cleans, and 25# DBs for the push presses. Went light esp. with the DLs and PCs b/c I did a DL workout the day before. The PPs went very well so I guess I need to bump that up to 30#s next time. HSPUs were frustrating.
Happy birthday “Maiko Maiko!” You were one of the first people I became “fast” friends with in CrossFit DC nearly five years ago (I think our love of “old-school” hip-hop and your constant positive enouragement had something to do with it), and I have cherished our friendship ever since. I also have seen you grow a lot through those years…keep it up!
Congratulations to the Choi family for their newest addition. 🙂
Now for the workout: I used 235# for the deadlifts [thanks (“Easy-E”) Ethan], 135# for the power cleans, and 45# dumbbells for the push presses.
Handstand push-ups are still a work-in-progress, but the depth is getting better.
This workout really kicked my ass (in a good way, of course).
Post-class: Yoga with Winnie. What else is there on a Thrusday night? 🙂
“Not too bad for an old man” -CFDC’s own ODB
Happy belated Maiko! Sorry I wasn’t there to do your birthday wod with you. Hope you had fun, or suffered at least 😉
Congrats to Mike and Jen! Now we’re just counting 6 weeks until Jen comes back right? 😉 I’m sure Salty is already planning the wods!!