February 13, 2016

Posted on February 12th, 2016 by thegymcf

12640519_681578245278206_5598473036802192507_oThe Struggle You Are In Today Is Preparing You To Have Strength For Tomorrow

#kilotrained

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

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

SATURDSY CROSSFIT CLASSES

RXWith a partner complete 16 rounds of 100m farmer carry. While your partner is carrying the Kettlebell you will complete As Many Reps As Possible of 5 Strict PU and 20 Double Unders. You will alternate. every 100m for farmer carry. Farmer carry weight is random. Do weight that is heavy enough that you may have to drop during your carry.

GoldWith a partner complete 16 rounds of 100m farmer carry. While your partner is carrying the Kettlebell you will complete As Many Reps As Possible of 5 Strict PU and 20 Double Unders. You will alternate. every 100m for farmer carry. Farmer carry weight is random. Do weight that is heavy enough that you may have to drop during your carry.

SilverWith a partner complete 16 rounds of 100m farmer carry. While your partner is carrying the Kettlebell you will complete As Many Reps As Possible of 5 Strict PU and 20 Double Unders. You will alternate. every 100m for farmer carry. Farmer carry weight is random. Do weight that is heavy enough that you may have to drop during your carry.

Competitor: Google sheet

February 12, 2016

Posted on February 11th, 2016 by thegymcf

12622477_681574251945272_3452976974402067455_oIt Is In Herself That She Will Find The Strength She Needs

#kilotrained

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

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

FRIDAY CROSSFIT CLASSES

RX: For time: 9 Bar Muscle Ups, 21 Shoulder To Overhead (35/52), 7 Bar Muscle-Ups, 15 Shoulder To Overhead (35/52), 5 Bar Muscle-Ups, 9 Shoulder To Overhead (35/52).  Time Cap 8 min

Gold: For time: 3 Bar Muscle-Ups, 15 Shoulder To Overhead (35/52), 2 Bar Muscle-Ups,  12 Shoulder To Overhead (35/52), 1 Bar Muscle-Ups, 9 Shoulder To Overhead (35/52)

SilverFor time: 9 Pull ups, 21 Shoulder To Overhead (20/30), 7 Pull ups, 15 Shoulder To Overhead (20/30), 5 Pull ups, 9 Shoulder To Overhead (20/30)

Endurance50-40-30-20-10 cal on rower, your rest is a 1 min Overhead Squat hold

Men’s S&C: For time: 3 Bar Muscle-Ups, 15 Shoulder To Overhead (35/52), 2 Bar Muscle-Ups,  12 Shoulder To Overhead (35/52), 1 Bar Muscle-Ups, 9 Shoulder To Overhead (35/52)

Women’s S&C: For time: 3 Bar Muscle-Ups, 15 Shoulder To Overhead (35/52), 2 Bar Muscle-Ups,  12 Shoulder To Overhead (35/52), 1 Bar Muscle-Ups, 9 Shoulder To Overhead (35/52)

Competitor: Google sheet

February 11, 2016

Posted on February 10th, 2016 by thegymcf

12615678_681576551945042_8581918625647545531_oKilo = Some of your best friends who become family

#kilotrained

Attention Kilo Members!!  In our efforts to keep offering you an awesome facility, The Gym will be having concrete work done on the WOD side Thursday from 10-3.  You can still come in and workout but only use the platform side!  Thanks for your understanding and cooperation!

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am, 9am and 4:15pm 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 and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

Posted on February 9th, 2016 by thegymcf

12615544_681575515278479_7063897937421293348_oWhere There Is No Struggle

There Is No Strength

#kilotrained

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

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

WEDNESDAY CROSSFIT CLASSES

RX5 Rounds for Time 1 Hang Snatch @ 95%, 1 Front Squat @ 95%, 1 Sumo Deadlift @ 90%, 8 Weighted Pull ups max effort

Gold5 Rounds for Time 3 Hang Snatch @ 85%, 3 Front Squat @ 90%, 3 Sumo Deadlift @ 90%, 8 Strict Pull ups

Silver: 5 Rounds for Time 5 Hang Snatch, 5 Front Squat, 5 Sumo Deadlift, 8 Inverted Rows

Endurance3×1 mile repeats

Men’s S&C:  5 Rounds for Time 3 Hang Snatch @ 85%, 3 Front Squat @ 90%, 3 Sumo Deadlift @ 90%, 8 Strict Pull ups

Women’s S&C:  5 Rounds for Time 3 Hang Snatch @ 85%, 3 Front Squat @ 90%, 3 Sumo Deadlift @ 90%, 8 Strict Pull ups

Competitor:  Google sheet

Mac & Smac Talk

Posted on February 9th, 2016 by thegymcf

crossfit-pyramid-1

This is a Pyramid. This is the pyramid that Greg Glasssman, founder of CrossFit, and his staff created for what fitness is built upon. I feel that this is a very good representation of fitness. Most people operate a majority of their efforts in only 1 of these levels. This may be a picture of what is MOST important to least important but I would rather you look at this from a time and effort standpoint. If something is not very important to us we tend to forget about it but you should not miss out on any of the above tiers.

Nutririton- Obviously you spend more time thinking about and partaking in eating than you do anything else on the pyramid. The problem is that even though we spend the most time on food, most of us lack the effort in controlling good nutrition. Remember nutrition includes anything that you consume through your mouth, veins, nose, any other way you may consume something. If you think you have your nutrition down really well and you snort cocaine you should probably think again. In reality there are a million different nutrition options out there. Your body, goals, and daily activity are the factors to consider when trying to determine what works for you. You have to give your body plenty of time to adjust to your eating and drinking habits. No, 1 week is not long enough I am talking a minimum of 1 month. We do challenges that many of you have participated in but then fall off. The purpose of 30 or 45 days is to get you started, not a start and stop point. You have to pick a way of eating, stick with it, then adjust after a couple months and continue to tweak it until you have it where you NEED it.  My favorite comment from someone, “I don’t like vegetables” Hahaha, no shit! Nobody in their right mind likes a vegetable when you are considering a fucking Texas Road House dinner roll with cinnamon butter for the other option. Our society has HOOKED us up with fake sugar infested foods, so now you have to decide to break that addiction and eat the stuff that is not quite as appetizing. Have you ever heard an alcoholic choose NA beer and brag about how amazing it is? Or a cocaine addict brag about how much better snorting flour would be? Come on man, no shit eating vegetable is not nearly as appetizing as the other trash we can consume but it is the right choice. I am not going to go in on particular nutrition options as there are way too many to discuss. We have people on staff that you can contact to consult with you. Or, you can email me. Nutrition is going to be an important factor in how long you live.

Metabolic Conditioning – Those of you that want to “lose fat” from working out think you are giving effort in this level. What you are really doing is spending a lot of time here but lacking in the effort department. metabolic conditioning IS NOT cardio. Cardio is the most overused word in fitness. Getting my fat ass out of bed has a cardiovascular or “cardio” response. Metabolic conditioning is takes you pushing yourself into physical exhaustion. You know when your lungs burn and you can feel your heartbeat through out your body. That is how you improve your cardio respiratory system through “metabolic conditioning”. Guys there is a lot of literature out there that shows intensity as being the biggest factor in certain hormone release. This hormone release directly effects muscle growth and or fat loss. Time spent jogging countless miles is not the answer. By all means if you love to spend hours doing the same movement repeatedly then do so. you may see a little overtraining of the same tissue but it is still much better than the other 80% of our society that does Jack and Shit. Metabolic Conditioning will simply prolong your life and most certainly increase you quality of life as you age.

Gymanstics – Big people hate this. Small people love this. Tight people hate this. Flexible people love this. Guys, gymnastics simply refers to you moving your body through space without an external load. This does not mean you have to be able to do back flips, although that is a great goal, or ring hand stands. This simply means you BETTER get to the point that you can move your body through the ranges of motion that is necessary at least for daily living. How many people struggle with this? you wouldn’t believe it. Look around at a group of people next time you are in public, put your judging hat on and determine whether or not you think these people can sit down with out the use of there hands, jump to an object, or hang on an object. Obviously those are the most basic of gymnastics movements. Now further yourself to be active and able to “play” as an adult with children, zip your lips about “I could when I was a kid”, be able to. This is not a matter of living longer but I guarantee you this is going to effect the quality of your life as you age.

I think this is too long so I will discuss the other 2 tears next week.

 

-Mac


 

What is the first thing you think about in the morning? The last thing you think about at night? Do you tend to think negative thoughts or positive ones? Lately I have had the tendency to dwell more on the negative…and it is exhausting! So I’m done with that. I just want to remind you all that you are in complete control of your thoughts and how you let them effect you. Whether you struggle with depression, anxiety, eating disorders, addiction, or anything else that is so consuming, you have all of the power in the world to make the choice on how you will let it affect you. I know this will offend some people, but I have dealt with my fair share of these issues so I feel every right to speak from my experience.   When you wake up in the morning, make the choice to be happy with who you are and where you are at. You must be able to recognize when you are letting your thoughts get the best of you and not let them pull you under. Usually negative thoughts are selfish ones…let’s get over ourselves people!

Better yet, why don’t we all just try to focus more on the happiness of others rather than being so obsessed with what others will think of us. Don’t you want to be someone that people are excited to see when you walk into a room?? I can guarantee they won’t be excited to see you because you are skinny or rich or pretty. They are excited to see you because of the way you make them feel about themselves. I don’t mean that you shouldn’t take pride in your work or your appearance, but do not let these things become your identity. They could be gone at any second but you will still be the person that you are, whether people like you or not. Be someone people can like.

Sarah

 

February 9, 2016

Posted on February 8th, 2016 by thegymcf

12633465_681579275278103_2295772390540179300_oIt All Starts With CrossFit

#kilotrained

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

TUESDAY HOT BOX CLASSES

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

TUESDAY CROSSFIT CLASSES

RXFor time complete in order 50 Toes To Bar, 40 Hand Release Push Ups, 30 Chest To Bar Pull Ups, 20 Handstand Push Ups, 10 Bar Muscle Ups. 15min cap. Refer to 2/5/2014.

Gold:  30 Toes To Bar, 30 Hand Release Push Ups, 30 Pull Ups, 20 Handstand Push Ups, 5 Bar Muscle Ups.

Silver: 30 Toes Above Heels, 30 Push Ups, 30 Inverted rows, 20 Inverted V Push Ups, 10 pull ups.

Endurance:  3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  30 Toes To Bar, 30 Hand Release Push Ups, 30 Pull Ups, 20 Handstand Push Ups, 5 Bar Muscle Ups.

Women’s S&C:  30 Toes To Bar, 30 Hand Release Push Ups, 30 Pull Ups, 20 Handstand Push Ups, 5 Bar Muscle Ups.

Competitor:  Google sheet

February 8, 2016

Posted on February 7th, 2016 by thegymcf

12622322_681574658611898_2649449671594563252_oIf you missed Saturday’s workout,

you missed being coached by this lady!

#kilotrained

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

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

MONDAY CROSSFIT CLASSES

RX 12-9-6 Thrusters (40/60) and Ring Muscle Ups Time Cap 10min. Refer to 2/7/2014

Gold: 12-9-6 Thrusters (30/40) and Assisted Ring Muscle Ups

Silver12-9-6 Thrusters (Bar) and Strict Pull Ups

Endurance:  3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  12-9-6 Thrusters (30/40) and Assisted Ring Muscle Ups

Women’s S&C:  12-9-6 Thrusters (30/40) and Assisted Ring Muscle Ups

Competitor:  Google sheet

February 6, 2016

Posted on February 5th, 2016 by thegymcf

12633683_681575605278470_840659288283076428_o

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

SATURDAY  HOT BOX CLASSES

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

SATURDAY CROSSFIT CLASSES

RXTeams of 4 (2 Men, 2 Women)
For time:
WOMEN:75 Back squats 42
50 Pull-ups
25 Shoulder-to-overhead 42
75 Front squats 30
50 Pull-ups
25 Shoulder-to-overhead 30
75 Overhead squats 20
50 Pull-ups
25 Shoulder-to-overhead 20
MEN: 75 Back squats 62
50 Pull-ups
25 Shoulder-to-overhead 62
75 Front squats 40
50 Pull-ups
25 Shoulder-to-overhead 40
75 Overhead squats 30
50 Pull-ups
25 Shoulder to overhead 30

Human Rack for entire workout except when switching sx.

Gold: same as rx

Silver: same as rx.  Scale as needed

Competitor:  Google sheet

February 5, 2016

Posted on February 4th, 2016 by thegymcf

12651202_10154423412442565_7975205575956672406_nBring A Friend Day is happening TODAY!

  Line up your friends who you feel will truly love CrossFit

and have them purchase a Free Guest Pass to register for class!

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

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

FRIDAY CROSSFIT CLASSES

RX Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

Gold:  Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

SilverTabata row (cal), Kettlebell Sumo Deadlift High Pulls (35/55), Hollow Body Rocks, Burpees.

Endurance3x400m run backwards

Men’s S&C:  Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

Women’s S&C:  Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

Competitor:  Google sheet

January 4, 2016

Posted on February 3rd, 2016 by thegymcf

IMG_0511Future Kilo Crossfitters Baby Stewart and Baby Duvall

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am, 9am and 4:15pm 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 and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet