Great job yesterday you guys! It looks like everyone not only had faster times but used a heavier KB, not to mention not one of you put the KB down. Except maybe Vali, but we are still reviewing the film to be positive.


2/11/2009

Back By Popular Demand! The Kettlebell Challenge! That's right Regina your favorite workout!


"The Kettlebell Challenge"
10-9-8-7-6-5-4-3-2-1


The "challenge" is to not put the KB down through the entire cycle.
You must do 5 Burpees every time the KB is dropped!!

KB Swings (53M/35W)
KB SDHP (53M/35W)
KB Lunges (53M/35W)


If this is your first time doing this workout, may we suggest a lighter KB.
Your ass will thank you in the morning!!


Morning Crew
Rebekah 7:54 (9lb)(DNPD)
Richard 8:21 (18lb)(DNPD)
James 6:57 (35lb)(DNPD)


Evening Crew
Dora 7:45 (9lb)(DNPD)
Shawn 5:58 (35lb) (DNPD)
Mike 6:09 (35lb)(DNPD)
Vali 6:29 (18lb)(DNPD)
Brandon 8:23 (Rx'd)(DNPD)
Dianne 9:26 (18lb)(DNPD)
Regina 9:36 (18lb)(DNPD)
Beth 9:46 (9lb)(DNPD)
Rowdy 12:06 (26lb) (DNPD)
James 7:54 (44lb)(DNPD)
Judy 7:59 (18lb)(DNPD)
Janeen 7:28 (35lb)(DNPD)

Elise demonstrating the proper way to rest during the KB Challenge!

Regina after the last KB Challenge!

Kettlebell Challenge

10-9-8-7-6-5-4-3-2-1

KB Swings (53/35)

KB SDHP (53/35)

KB Lunges (53/35)

Try not to put the KB down through the entire cycle

10 second penalty for each time the KB is put down

Great job to everyone who took on the KB Challenge last night.

We were excited to see how all of you were so committed to holding on to that evil KB!

Excellent work!!!!

Chris (35) DNPD 7:16

Mike (44) 10:41 + 30 second penalty 11:11

Brandon (rx'd) DNPD 8:11

Diane (9) DNPD 9:16

Shawn (26) DNPD 6:21

Tim (35) DNPD 7:53

Lynn (18) DNPD 6:13

James (26) 6:31 + 10 second penalty 6:41

Patti (9) 6:58 DNPD

Patty (9) 7:33 DNPD

Regina (9) 7:38 DNPD

Stephanie (9) 7:35) DNPD

Judy (9) 8:09 DNPD

Janeen (26) 6:13 DNPD



Ever feel confused by burpees? Here's a little instructional video courtesy of crossfit.com that tries to help us. Zac demonstrates a normal burpee and Eva demonstrates the modified burpee.