Monday 1/12/09

For time.

5 rounds of:

7 x 135lb Squat Cleans (Please notice the emphasis)
21 x 53lb Kettle bell swings

Post time to comments.

12 comments:

Black and Gold CrossFit said...

Going TDY this morning and couldn't workout in time and still make my pick up...I'll do this once I get to Fort Knox. We'll see how they feel about CF workouts there.

Go Cubs said...

15:18, lower back's really sore from KB swings

Chris said...

10:52 as RX'd.

A good crowd today, especially with the CrossFit winter intramural starting up.
Looked like some guys were unsure about the right form of squat cleans. Don't be afraid to scale back the weight and to ask someone about technique. There are a few cadets that are CF Level 1 certified coaches that are there in the morning and plenty of officers that certified as well (click on "coaches" link on the right side of the page). Also, if you were unfamiliar with an exercise, you can watch the video of it at http://www.crossfit.com/cf-info/excercise.html

Mac said...

12:45. Good workout, and yes, still feeling the lower back from last week while doing the KB swings.

NM said...

14:22.

SB said...

17:24
scaled the cleans (85) and KB swings (35). I am glad I did otherwise i wouldnt have maintained any power.

RW said...

12:32

Black and Gold CrossFit said...

13:43...Good workout. Doing workouts in places away from USMA really makes me appreciate the facilities we have. Didn't have kettle bells here so I had to use a 55lb dumb bell.Had people looking at me like I was a mutant. That's Fort Knox for you though. Welcome to tanker land.

Bobby said...
This comment has been removed by the author.
Bobby said...

9:22 as RX'd. Good workout.

Tex said...

as rx'd
27:42

The squat cleans destroyed me, but I feel that I really improved in form.

Demet-hook said...

12:43...posting late