August 28, 2015

Posted on August 27th, 2015 by thegymcf

 11224316_10205328390504026_4525848132074544152_nFriends Don’t Let Friends Row A Birthday Row Alone

#kilotrained

This Weekend, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

FRIDAY 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!

FRIDAY CROSSFIT CLASSES

RX: “Kelly” 5 Rounds For Time of 400m Run, 30 Box Jumps (20/24), and 30 Wall Balls (14/20). Time Cap 30min. Refer to 8/12/2014

Gold:   same as RX

Silver:  Then, “Kelly” 5 Rounds For Time of 200m Run, 20 Box Jumps (20), and 20 Wall Balls (14). Time Cap 30min

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  Every Minute on the Minute for 10min. 10 Thrusters (bar) 10 GHD Sit Ups.

Competitor:  Google sheet

MAC TALK

Posted on August 26th, 2015 by thegymcf

It has been awhile, but I thought I would write a quick “MAC TALK” about some programming changes. As most of you have noticed I changed the structure of class and the way we do our WOD’s / Lift. Trust me it is in your best interest to accept it and enjoy it. Some of you may not like it right now because it is a “change” and change is not necessarily accepted easily. However, change is good! We all have to learn to adapt to change in life so I am asking you to adapt and trust that this is for your benefit. We are doing this for many reasons. First, this adjustment will allow us to get in 50% more volume on our lifts. We typically do 4 and sometimes 5 different lifts in a week, but now we will be doing 8-10 different lifts. Our “lift” days will be different every week so if you typically come 3 days per week you will not necessarily miss them. I do however encourage those of you that ONLY come 3 days per week to seriously consider moving to 5 days. Understand that your body begins to go in “detraining” after 36 hours. SO, if you are working out 3 days per week, you are barely hanging on to your fitness levels my friends.  Our new set up will also allow coaches to instruct the movements for our WOD’s and Lifts in greater detail. After all, nobody is too advanced to learn something new every day. IF, you think you are “too good” to learn from a coach in class then I suggest you shove your ego up your tight little ass. OR, never ask for help. HA. Secondly, those of you who do not want to focus on absolute strength now have the ability to do longer endurance WODs twice a week. There is nothing wrong with choosing endurance WOD’s over the “Lift WOD”. we will always have plenty of weightlifting throughout the week during daily WOD’s. Third, I thought we needed the change.

I am Happy we have all come to an agreement.

Quick word on scaling. Scaling is not BAD, it is GOOD! There is absolutely nothing wrong with scaling movements, weight, time, etc. Remember you are here to become more fit and stay healthy, NOT to impress others. Impress yourself, that is all that matters. More on this subject next week.

Thank you to everyone that continues to believe in The Gym! Our staff loves what they do and YOU make it possible.

 

August 27, 2015

Posted on August 26th, 2015 by thegymcf

11802585_619657441470287_7187134293362595271_oDon’t See Life As Opportunities Lost

But As Crucial Life Lessons Found

#kilotrained

This Weekend, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

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 and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes:  5×5 Box Squat.  Then, 3 Rounds for Time of 15 Toes To Bar and 15 Kettlebell Swings

Competitor:  Google sheet

 

August 26, 2015

Posted on August 25th, 2015 by thegymcf

11696415_609871869115511_3991762539668285343_oThere Are Wolves

There Are Sheep

I Am The Sheep Dog

#kilotrained

This Weekend, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

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: 5min As Many Reps as Possible of Clean and Jerk (50/70) rest 5 min then do 3 Rounds for Time of 30 Burpees and 30 Toes To Bar. Time cap 15min.

Gold: 5min As Many Reps as Possible of Clean and Jerk (40/60) rest 5 min then do 3 Rounds for Time of 20 Burpees and 20 Toes To Bar. Time cap 15min.

Silver:5min As Many Reps as Possible of Clean and Jerk (50/70) rest 5 min then do 3 Rounds for Time of 30 Burpees and 30 Toes To Bar. Time cap 15min.

Endurance: 5x500m row

Men’s S&C: Gold

Women’s S&C: Gold

On Ramp:  5×5  Sumo Deadlift Superset with 5 strict pull ups. Then, for time complete 5 Muscle ups, 10 alt. Pistols, 20 Overhead Lunges (10), 40 Sumo Deadlift High Pull (30), 80 Split Jumps

Competitor:  Google sheet

August 25, 2015

Posted on August 24th, 2015 by thegymcf

11169676_609874705781894_4694424520277892313_oA Goal Is A Dream With Action

#kilotrained

This Weekend, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

TUESDAY 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!

TUESDAY CROSSFIT CLASSES

RX: 6×1 @ 10 RPE Power Snatch + Snatch, 4×2 @ 10 RPE Front Squats, 5×2 @ 10 RPE Overhead Press, 4×8  Bent over Rows

Gold: 5×2 @ 10 RPE Power Snatch + Snatch, 3×3 @ 10 RPE Front Squats, 5×3 @ 10 RPE Overhead Press, 4×8 Bent over Rows

Silver: 3×5 Power Snatch + Snatch, 3×5 Front Squats, 3×5 Overhead Press, 3×5 Bent over Rows

Endurance: Run 1 mile, 30 air squats, 20 push ups, 10 weighted back extensions, run 800, 30 air squats, 20 push ups, 10 weighted back extensions, Run 400, 30 air squats, 20 push ups, 10 weighted back extensions, then work your way back up.  

Men’s S&C: Gold

Women’s S&C: Gold

On Ramp: No Class Today

Competitor:  Google sheet

August 24, 2015

Posted on August 23rd, 2015 by thegymcf

11701165_609871129115585_633177361542497981_nCouples Who Play Together

Stay Together

#kilotrained

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

MONDAY 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!

MONDAY CROSSFIT CLASSES

RX:  0-15min Warm up: 15-25min WOD/movement DEMO: 25-45min WOD: 45-60min. Post WOD and Stretch: 20min AMRAP of 50 Double Unders, 20 Kettlebell Swings (55/70), and 10 Chest To Bar Pull Ups

Gold:  0-15min Warm up: 15-25min WOD/movement DEMO: 25-45min WOD: 45-60min. Post WOD and Stretch: WOD: 20min AMRAP of 30 Double Unders, 20 Kettlebell Swings (35/55), and 10 Pull Ups

Silver0-15min Warm up: 15-25min WOD/movement DEMO: 25-45min WOD: 45-60min. Post WOD and Stretch: 20min AMRAP of 50 Single Unders, 20 Kettlebell Swings (25), and 10 Pull ups

Endurance: 3x400m Sprints

Men’s S&C: Gold

Women’s S&C: Gold

On Ramp:  6 min Every Minute on The Minute do 2 Hang Snatch. Then, Every Minute on The Minute for 6 min do 2  Hang Clean and Jerk.  Then, 5 Rounds for Time of 10 Knees To Elbows 10 Hand Release Push Ups, 10 Kettlebell Swings.

Competitor:  Google sheet

August 22, 2015

Posted on August 21st, 2015 by thegymcf

11059891_619656484803716_4351068384236114573_oBig Weight Kate

Go Heavy or Go Home

#kilotrained

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

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:  3×5 Bulgarian Squats each leg superset with Bentover Rows . With a partner complete 10 rounds of 2 rope climbs (19′), 20 alternating push ups, & 40 alternating air squats.

Gold:   3×5 Bulgarian Squats each leg superset with Bentover Rows. With a partner complete 10 rounds of 2 rope climbs (15′), 20 alternating push ups, & 40 air squats.

Silver3×5 Bulgarian Squats each leg superset with Bentover Rows. With a partner complete 10 rounds of 2 rope climbs, 20 alternating push ups, & 40 air squats.

Competitor:  Google sheet

August 21, 2015

Posted on August 20th, 2015 by thegymcf

11111611_609874852448546_6281688523177338791_oLive By Example

A Healthy Parent Raises A Healthy Child

#kilotrained

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

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:  Power Clean and Jerk + Pause Clean 6×1 @ 10 RPE. With a 15min clock: 30 burpee muscle up buy-in, then complete AMRAP with time left of 5 STOH(40/60), 400m run, 5 Hang Cleans (40/60).

Gold Power Clean and Jerk + Pause Clean 6×2 @ 10 RPE. With a 15min clock: 10 burpee muscle up buy-in, then complete AMRAP with time left of 5 STOH(40/60), 400m run, 5 Hang Cleans (40/60).

Silver: Power Clean and Jerk + Pause Clean 6×3. With a 15min clock: 30 burpee Pull ups and 30 dip buy-in, then complete AMRAP with time left of 5 STOH(15/20), 400m run, 5 Hang Cleans (15/20).

Endurance: Every Minute on The Minute 20 double unders and 6 split jumps for 10 min.

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes: No Class

Competitor:  Google sheet

 

August 19, 2015

Posted on August 19th, 2015 by thegymcf

11109148_615463915222973_5333532751407507041_nEmbrace The Struggle and Let It Make You Stronger

#kilotrained

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

THURSDAY 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!

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

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes: 5x 3 Overhead Press+ 3 Push-Press + 3 Jerk.  Then, For time complete “Grace” rest 3min. then complete “Diane”

Competitor:  Google sheet

August 19, 2015

Posted on August 18th, 2015 by thegymcf

IMG_3852Face Challenges With Strength, Determination, and Confidence

#kilotrained

No Yoga until fall schedule starts.

August Challenge:  On the board!  Wallballs!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here! Check out all of our upcoming events on our Events page!!

Services Offered

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!

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

RX5min Every Minute on The Minute of 2 Front Squats @10RPE. 30 Chest To Bar Pull Ups, 50 Wall Balls (20 10’/ 20 12′), 70 calories, 90 walking lunges, and then work back down. 25min cap

Gold5min Every Minute on The Minute of 3 Front Squats @10RPE. 30 Pull Ups, 50 Wall Balls (14/20), 70 calories, 90 walking lunges, and then work back down. 25min cap

Silver5min Every Minute on The Minute of 5 Front Squats. 30 Pull Ups, 50 Wall Balls (10/14), 70 calories, 90 walking lunges. 25min cap

Endurance: 10 wall walks, and 50 air squats.

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google sheet