Wednesday 19 January

Bill cleans

Five rounds for time of:
Run 400 meters
20 Burpees
15 Bent over rows @ 115/75 lb barbell

Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb).

Post time to comments.

Strength training can prevent physical decline in the elderly- New York Times

“Yeah Burpees!” with Coach Mike Burgener – video [wmv] [mov]

Austin Malleolo on today’s WOD – video [wmv] [mov]

9 thoughts on “Wednesday 19 January

  1. Rx’d. 23:51

    Love starting the day with a sweat, tears, & mucus coming off my face. LOL
    Great morning class, so many bodies! Thanks for the moto Christina!

  2. 19:26
    Rd. 1 Rx’d, Rd. 2-5 scaled @ 95 pounds

    I agree Ashley, well except for the mucus 🙂
    Glad I made it to the early bird class this morning, ton-o-fun!

  3. Hey!! Just wanted to let you know I was thinking about you guys…I am so itching to get back, but as you can imagine things are pretty hectic in the Fowler household :D. Hopefully we will be making an appearance at CFI soon. Take Care and keep kicking a**!

  4. I agree with Ashley and Aaron, great class this morning. Aaron aka “flash” was impressive! It was a great morning class indeed and thanks to you all for cheering me through those last burpees!

    24:40 55#

  5. 20:50 Rx’d

    I really enjoyed working out with the group at 5:15. Everyone pushed hard and the little motivation comments traded throughout the workout as awesome! Thanks for the push from everyone. That’s one thing I love about our CFI family, the support and camaraderie.

  6. Had fun coaching the 5:15 and teaching a new movement with bent over rows. David and Alex I. really smoked this one. Hung around later and watched Alex V take on the Affiliate Team WOD. Wow.

    During the 6:30 I did the WOD in 18:27. I don’t know how to explain it, but I just didn’t have to stop much during the burpees, which is a big change for me. I hate burpees, and they usually slow me down a lot. My first 3 rounds of burpees and rows were unbroken. Rounds 4 and 5 only got one or two 5 second pauses in the burpee set and rows were broken 10-5.

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