July 25, 2014

Posted on July 24th, 2014 by thegymcf

10366273_688002294582769_5608774671767331015_nIce McCormick and his Dad

Patterns of Behavior Are Established Early In Life

#kilotrained

Watch the 2014 Reebok CrossFit Games here.

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

Triples Chipper:  Teams of 3 (3 guys, 3 girls) . All 3 members do not have to all be Rx, gold, or silver. Can mix and match.

RX: 50 Full Cleans: RX=40/60, 50 Muscle Ups, 100 HSPUs:

Gold:  50 Squat Cleans 30/50, 50 MU Progressions, 100 HSPU’s (use box to modify)

Silver: 50 Squat Cleans (bar), 50 Jumping Pull Ups, 100 Push Ups

Endurance: none

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google Doc

Mac Talk

Posted on July 24th, 2014 by thegymcf

Sitting on our porch in Redondo Reach drinking some coffee with this little bald kid discussing yesterday’s event and those to come. To wrap up yesterday’s shit show, as expected

Iowan’s are not fast swimmers.  We were able to complete the task but not excel at it, which really irritates me. When we were training we went out to George Wyth 3 times and swam,

so we didn’t avoid swimming,  we are just inexperienced. I do not like being inexperienced at anything and I really hate getting my ass kicked at anything.  I blame my inexperience

on me and I believe my teammates blame themselves as well.

I am always looking to learn something and I am taking a learning lesson from yesterday, do not be in experienced at anything even if you hate it. If you are a parent you really need to

understand the importance of introducing your kids to everything imaginable. Keep them active and keep them learning and be sure they are confident in everything humanly

possible, like it or not. Young ones need to practice every sport and physical skill during their youth just like they learn all subjects in school. If you do not enforce this you are not

providing your child the best opportunity. Children in one or 2 activities is unnecessary, let them make that decision once they are mature enough to make life altering decisions. Push

them to try and regularly practice new and old things.

As an adult, why do you skip a flickerball game on Saturday morning?  Nervous that you can’t catch or throw, that is a bull shit excuse, just as me not golfing because it is boring is a

bullshit excuse. I will better myself at open water swimming, golfing, biking, & skiing this year. I will not go try it and laugh it off if I fail, instead I will be a student of all of them.

Decide what you will practice, make it unusual.  If you are not a swimmer make that #1. It is a survival skill, we should all be able to do it and do it well. I suggest open water, tell the

DNR to eat shit if they give you a ticket for doing so. Someone needs to help support the state’s financial disaster anyways.

I think I may order a Loretta Stone tape to help me learn Spanish in my free time. My Mexican friend La Sonia Rodriguez (really a Rican), is not a good teacher.

Mac

July 24, 2014

Posted on July 23rd, 2014 by thegymcf

10433206_482773568492009_8989457828866221185_n“The best way out is always through.” ~Robert Frost

#kilotrained

NO ADVANCED OR BASIC SKILLS CLASSES TODAY!

Watch the 2014 Reebok CrossFit Games here.

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX: Open Gym/Skills

Gold:  Open Gym/Skills

Silver: Open Gym/Skills

Endurance: Open Gym/Skills

Men’s S&C:   Team FiftiesFor time, working as pairs each athlete completes:

50-calorie row
50 GHD sit-ups
50 wall-ball shots 20#
50 box jump overs 24″

The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.

Women’s S&C:  Team FiftiesFor time, working as pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots 14#
50 box jump overs 20″

Competitor:  Google Doc

July 23, 2014

Posted on July 22nd, 2014 by thegymcf

IMG_1541-M“The Reebok World CrossFit Games will begin tomorrow,

and I’m looking forward to the opportunity to compete against some of the top athletes in the world.

Our team has put in a lot of hard hours on this journey over the past few months and now it’s time to do what we came to do.

Thank you friends and family for your encouragement and support.

I’m especially thankful for all the generous givers through CrossFit Kilo that make this opportunity possible…

you could never be thanked enough, it is very much appreciated. It’s going to be an incredible week.

Let’s go!”~Ben Schmidt, 2014 CrossFit Kilo World Games Athlete
‪#‎whynotus‬ ‪#‎kilotrained‬

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Team Fifties.  Teams of 6 For time, working as male/female pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.

Gold: scale Rx as needed

Silver: scale Rx as needed

Endurance: rx

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 22, 2014

Posted on July 21st, 2014 by thegymcf

10565185_313327548828764_3261723714380415503_n2014 Team Kilo Made It To Cali!!

Ben, Armand, Sonia, Charlie, Kaylen, Kate

Let The Fun Begin!!

#kilotrained

From Singles to Doubles

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: For time:  Triple 3:  Row 3,000 meters,  300 double-unders,  Run 3 miles

Gold:  Row 2,000 meters,  200 double-unders,  Run 2 miles

Silver: Row 1,000 meters,  100 double-unders or 300 single unders,  Run 1 mile

Endurance: Lines 25yds. Down and Back. 100 double unders.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

July 21, 2014

Posted on July 20th, 2014 by thegymcf

10483991_474531612649538_5980919813893690336_nTeam Kilo Leaves Today For The 2014 World CrossFit Games!!!

The Dedication and Hard Work Will Pay Off!

#kilotrained

Congratulations Dan Moeller and Jordan Weichers!  2014 Kilo Open Champs!

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Frantasy Land:  Teams of 6!  3 females, 3 males.  This event will be performed as a relay, starting with Female 1, then Female 2, etc.

For time:
Female 1 completes 21-15-9 reps of:
30k. thrusters
   Pull-ups
Female 2 completes 15-12-9 reps of:
35k. thrusters
Chest-to-bar pull-ups
Female 3 completes 12-9-6 reps of: 
   42k. thrusters
   Bar muscle-ups
Male 1 completes 21-15-9 reps of:
   42k thrusters
   Pull-ups
Male 2 completes 15-12-9 reps of:
   50k thrusters
   Chest-to-bar pull-ups
Male 3 completes 12-9-6 reps of:
   60k. thrusters
   Bar muscle-ups

Gold:  Frantasy

Silver: Frantasy

Endurance: Lines 25yds. Down and Back. 100 double unders.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 20, 2014

Posted on July 20th, 2014 by thegymcf

10525390_10201861203683543_359040921810700920_nMeet Kilo Baby Elliott!

Congratulations Danae and Tyler!!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

July 19, 2014

Posted on July 18th, 2014 by thegymcf

IMG_8817-MJordan Weichers lifting in our 2013 Kilo Open

Come Out And Support Our Kilo Lifters!!

Lifting Begins At 10am

Class Times tomorrow are 7am and 8:15am only due to our Oly Lifting Meet!

USAW sanctioned Kilo Open is TODAY!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party today after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!  Bring $20 to help offset the cost!

Kilo Trained Gyms are open in Waterloo and Waverly!!  Pass on the word to your friends who live in those areas!! For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Set up an appointment with Shantelle!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

SATURDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

Come Play some FLICKERBALL !  45 min games  Have some fun while getting into shape!!

July 18, 2014

Posted on July 18th, 2014 by thegymcf

10371997_457464514356248_9143071318814373174_nKilo Members…Get Pumped Up For the Reebok CrossFit Games!!

Our Team Leaves For Cali in A Few Short Days!!

Come out to the Oly meet Saturday and stay for some fun!!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: Overhead Press Max 8min. Then, “Badger” 3 rounds for time of 30 Cleans (30/43), 30 Pull Ups, 800m Run. Refer to April 8th, 2011. 40min Cap

Gold: Overhead Press 3 Rep Max 8min. Then, “Badger” 20 Cleans (30/43), 20 Pull ups, 800m Run. Refer to April 8th, 2011

Silver: 3×10 Overhead Press. Then, “Badger” 15 Cleans (20), 15 Jumping Pull Ups, 800m Run. Refer to April 8th, 2011

Endurance: 2mile run

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 17, 2014

Posted on July 16th, 2014 by thegymcf

271CrossFit Kilo athlete in the spotlight this month is Andrea Southall.

Andrea is a member of the women’s strength class. 

Her dedication and physical success has impressed us all!
 
Congratulate Andrea when you see her at The Gym!

Click here to read more about Andrea.

Beginner’s Class Thursday night is moved to 5pm. 

The Gym is closing at 6 except for those attending the seminar!  Come listen to Mark Schwab speak!  Click here for more information!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Gold:  Advanced Skills Class 5am or Basic Skills Class 5am or 5pm this week.

Silver: Basic Skills Class 5am or 5pm class this week.

Endurance: Open Gym/Skills

Men’s S&C: 5×2 @ 60% Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 25 Double Unders , 25 Air Squats, 200 M Sprint, 25 Push Ups

Women’s S&C:  5×2 @ 60% Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 15 Double Unders , 15 Air Squats., 200 M Sprint, 15 Push Ups

Competitor:  Google Doc