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.