Mac Talk

Posted on July 31st, 2014 by thegymcf

Thank you to all of the CrossFit Kilo fans for their support over the last few weeks. Our season ended as a complete shit show but it is now behind and we will move forward. If you are less than perfect at things in life, resetting and starting at the basics again is your best option. Moving forward and leaving the past in the past is what I am going to touch on today.

Everyone has set backs, some worse than others. Setbacks will occur in life, sport, work, and relationships. Those that are capable of defeating the setback seem to be more successful. Using it as a tool to learn from and figuring out how to defeat it will allow you to move forward. Sometimes I think the best way to defeat it is to reset.  When things start looking shitty, it is best to go back to the basics. Relate this to a bum shoulder caused by a less than perfect overhead squat. I have 3 choices in a matter such as this, either I push through it and continue to trash my shoulder (major setback), quit working out (major setback), minimize the use of my shoulder and star with a PVC pipe again once the pain subsides (minor setback). This is obviously a very minor example but to some this can cause a huge setback in fitness that will even carry over into other aspects of life. About everything in life is under your control. Maybe not every incident, but your reaction is completely under you control. Like mark Schwab says, “it is simple, not easy”.

If you let the itsy bitsy problems turn into massive ones and you dwell on negative occurrences then your ass is going to be unhappy for most of your life. Let it go, leave it behind, reset, and you will come back even better.

 

-Mac

July 31, 2014

Posted on July 30th, 2014 by thegymcf

3d390d8402bdb1d708c15a5a8daf685fIf You Missed This Read…Please Click On This Link

In The Trench

Wednesday August 6th, Bucks Party Deck!  Sign up sheet at the front desk!  Deadline to sign up is August 1st!  Click here for more information!

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): 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!

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 5:30pm this week.

Silver: Basic Skills Class 5am or 5:30pm class this week.

Endurance: Open Gym/Skills

Men’s S&C:21-15-9 COMPLEXFor time:  DeadLifts (50/70), 7 Cleans (50/70), Snatch (50/70), 8 Pull Ups, 7 Chest To Bar Pull Ups, 6 Bar Muscle Ups., 6 Deadlifts (50/70), 5 Cleans (50/70), 4 Snatches (50/70), 6 Pull-ups, 5 Chest-to-Bar Pull-ups, 4 Bar Muscle-ups, 4 Deadlifts (50/70), 3 Cleans (50/70), 2 Snatches (50/70), 4 Pull-ups, 3 Chest-to-Bar Pull-ups, 2 Bar Muscle-Ups.

Women’s S&C:  21-15-9 COMPLEXFor time:  DeadLifts (35/50), 7 Cleans (35/55), Snatch (35/55), 8 Pull Ups, 7 Chest To Bar Pull Ups, 6 Bar Muscle Ups., 6 Deadlifts (35/50), 5 Cleans (35/50), 4 Snatches (35/55), 6 Pull-ups, 5 Chest-to-Bar Pull-ups, 4 Bar Muscle-ups, 4 Deadlifts (35/55), 3 Cleans (35/55), 2 Snatches (35/55), 4 Pull-ups, 3 Chest-to-Bar Pull-ups, 2 Bar Muscle-Ups

Competitor:  Google Doc

 

July 30, 2014

Posted on July 29th, 2014 by thegymcf

In the trench- kilo 10342896_474530775982955_7951674194732588752_n

In The Trench

Wednesday August 6th, Bucks Party Deck!  Sign up sheet at the front desk!  Deadline to sign up is August 1st!  Click here for more information!

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:  21-15-9 COMPLEXFor time:  DeadLifts (50/70), 7 Cleans (50/70), Snatch (50/70), 8 Pull Ups, 7 Chest To Bar Pull Ups, 6 Bar Muscle Ups., 6 Deadlifts (50/70), 5 Cleans (50/70), 4 Snatches (50/70), 6 Pull-ups, 5 Chest-to-Bar Pull-ups, 4 Bar Muscle-ups, 4 Deadlifts (50/70), 3 Cleans (50/70), 2 Snatches (50/70), 4 Pull-ups, 3 Chest-to-Bar Pull-ups, 2 Bar Muscle-Ups.

Gold:   21-15-9 COMPLEXFor time:  DeadLifts (35/50), 7 Cleans (35/55), Snatch (35/55), 8 Pull Ups, 7 Chest To Bar Pull Ups, 6 Bar Muscle Ups., 6 Deadlifts (35/50), 5 Cleans (35/50), 4 Snatches (35/55), 6 Pull-ups, 5 Chest-to-Bar Pull-ups, 4 Bar Muscle-ups, 4 Deadlifts (35/55), 3 Cleans (35/55), 2 Snatches (35/55), 4 Pull-ups, 3 Chest-to-Bar Pull-ups, 2 Bar Muscle-Ups

Silver:  21-15-9 COMPLEXFor time:  DeadLifts (20/30), 7 Cleans (20/30), Snatch (20/30), 8 Pull Ups, 7 Chest To Bar Pull Ups, 6 Bar Muscle Ups., 6 Deadlifts (20/30), 5 Cleans (20/30), 4 Snatches (20/30), 6 Pull-ups, 5 Chest-to-Bar Pull-ups, 4 Bar Muscle-ups, 4 Deadlifts (20/30), 3 Cleans (20/30), 2 Snatches (20/30), 4 Pull-ups, 3 Chest-to-Bar Pull-ups, 2 Bar Muscle-Ups

Endurance: none

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google Doc

July 29, 2014

Posted on July 28th, 2014 by thegymcf

10527643_483834571719242_507023924547784333_n“So proud of Team CrossFit Kilo and the effort they put forth all week at the CrossFit Games…

Your gym, your friends, and your family love you all.

We are here to remind you that you are all number 1 in our hearts. “~Shane Farmer

 

Wednesday August 6th, Bucks Party Deck!  Sign up sheet at the front desk!  Deadline to sign up is August 1st!  Click here for more information!

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: Thick and Quick (4 minute time cap) followed by Double Grace (begins at minute 6):  4 Rope Climbs 19′, 3 OHS (72/110), then 60 Clean and Jerks (42/60)

Gold:  Thick and Quick (4 minute time cap) followed by Double Grace (begins at minute 6):  4 Rope Climbs 15′, 3 OHS (50/72), then 60 Clean and Jerks (30/42)

Silver: Thick and Quick (4 minute time cap) followed by Double Grace (begins at minute 6):  4 Rope Climb Attempts or 4 Strict Pull Ups’, 3 OHS (30/50), then 60 Clean and Jerks (20/30)

Endurance: none

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google Doc

July 28, 2014

Posted on July 27th, 2014 by thegymcf

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Strength Shows Not Only In The Ability To Persist

But The Ability To Start Over

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.

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: Team Worm/Burpee workout:  3 rounds for time 3 person teams 30 squats (40k barbell), 30 burpees.  Try and stay synchronized and together as much as possible.

Gold:  Team Worm/Burpee workout:  3 rounds for time 3 person teams 30 squats (30k barbell), 30 burpees.  Try and stay synchronized and together as much as possible.

Silver: Team Worm/Burpee workout:  3 rounds for time 3 person teams 30 squats (bar), 30 burpees.  Try and stay synchronized and together as much as possible.

Endurance: none

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google Doc

 

July 26, 2014

Posted on July 25th, 2014 by thegymcf

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IMPROVE WITH PERSISTENCE

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.

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

RX: 3 rounds for time of:  25 GHD Sit-ups, 50-ft. Handstand Walks, 50-ft. Overhead Walking Lunges (52/70)

Gold:  3 rounds for time of:  25 GHD Sit-ups, 50-ft. Handstand Walk, 50-ft. Overhead Walking Lunge (25/35)

Silver: 3 rounds for time of:  25 Ab Mat Sit-ups, 50-ft. Handstand Walk, 50-ft. Overhead Walking Lunge (bar)

Endurance: none

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google Doc

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