140609

Devastatingly potent would be how most described this gem. The jump over the rower was the added layer of difficulty, and it delivered. Great workout- thanks CFHQ!

3 rounds:
Row 15 calories
10 Burpees (over the rower jump)

Dustin- 5:45
Eric- 5:39
Megan- 5:36
Russell- 3:56
Candice- 8:31
Paul- 5:06
Richard- 4:14
Abby- 5:58
Paige- 8:03
Todd McK- 5:11
Joan- 8:43
Carrie- 8:30
Todd- 4:36
John- 3:55
Jeremy- 5:45
Kathryn- 5:46
Tammy- 7:00
Anna- 7:56
Cole- 6:32
Jill- 11:27
Quincy- 7:28
Caitlin- 6:11
Juan- 6:03
Alan- 6:40
Tommy- 6:38
Tom- 5:55

Great workout everyone. We had a few super fast finishes and a few that bordered on cruel and unusual punishment- nice job maintaining! This workout followed the theory to a "T" and surprised a bunch of people. The seasoned CFSF vets knew better and expected the hammer to fall hard- they were spot on.

Always listen to the voice of experience.

We have talked about power over frequency with regard to the rower in the past, and this workout really reinforced that message. Long, powerful strokes could get you a calorie per stroke while faster less powerful strokes required three or more strokes per calorie. You do the math.

"I met a strange woman at CFSF- she gave me Burpees"
-Quincy

For what it's worth, remember that Burpees hate us too. Royal Burpee is his name by the way... Check this out:

http://en.wikipedia.org/wiki/Burpee_(exercise)

Cool stuff.

www.trackmypr.com

Please track.

Thanks for another great day of training and conditioning at CFSF. Thanks for the monster efforts, and fuel.

Movement = Life.
CFSF