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Wednesday, June 18, 2014

140617

How can a workout named 'The Ghost' not be a super cool workout? It was a great workout and really fun scheme. Thanks CFHQ!

'The Ghost'
6 rounds:
One minute Rowing
One minute of Burpees
One minute of Double-unders (*singles)
One minute rest
Calories on the row and reps are totaled for a score.

                         Row       Burpees       Doubles       Total
John-                 108            64              259            431
David- (3)           88             26              29             143
Caitlin-                55            85               59             199
Jeremy-              93             67              54              214
Holley-               64             43              56              163
Megan-              92             70              61              223
Ryan-                107           95               78              280
Pamela- (3)        21             33              116*           93
Juan-                  81            73                26             180
Tommy-             89            45               43              174
Quincy-             94             39               58              191
Sharon- (4)        39            24               63               126
Richard-           112            69              375             556 
Abby-               67             69              127             263
Casey-             100            53              178             331
Eric-                 111           60               96               26
Paul-                100           59               197             356
Candice-           85            61                87              233
Russell-            102           81               222             405
Kathryn-           72            61               241             374
Klare-               55            56               187             298
T-                     89            75               225             389
Jill-                   49             34              300*           183
Paige-              65             50              366*           237
Tom B-            72             55              327*           236
Tammy-           77             64              471*           298 
Cole-              100            58              257*           244
Carrie-             75             48              336*           235
Joan-               58             57              450*            265

Great workout everyone! This was a total blast. 24 minutes of love. Good job on the Doubles. Practice is paying off. Quite a few people brought their scores way up because of efficient Doubles. Excellent. The singles score was divided by 3 just to keep things square. 

Learn those Doubles!

How about the Burpees? That was a tall glass of suck to get down. Good job maintaining. The only way out is through, right? Right. They never get better, but we do.

We emphasized power over frequency with the rower and had some monster calorie totals. We also had a SNAFU at lunch with rower #3. THANKS for your patience. Fortunately the rower reset by the evening classes, otherwise we would have moved into the very dangerous FUBAR realm.

This workout was named in honor of Roberto "Ghost" Guerrero, an American professional boxer. The current interim WBC welterweight champion, former IBF super featherweight world champion, former interim WBA and WBO lightweight champion, and former two-time IBF featherweight champion.


Por favor?

Thanks for another great day at CFSF. Thanks for all the super strong efforts!

Monster effort Russell. You earned that rest!
CFSF

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