Happy New Year From The Gym CrossFit Kilo!

Goals should inspire and motivate you, setting your momentum and tempo for the new year.

Share your 2013 fitness goals..Establish your accountability.

Last workout of the year!!

  Come join the fun!  The WOD begins at 7am!

Are you dedicated to your fitness?

The new year is a great time to set those goals!

Do you find yourself Chasing the CrossFit Dragon?

2012

Teams of 4: Complete 2012 repetitions of any of the following movements:  Back Squats 20K, 40k Deadlift, Push Ups, GHD Situps, HSPU, Pull-Ups, Muscle Ups, Shuttle Run, Power Clean, Power Snatch. Box Jumps, Double Unders, Lunges, Wall Balls

Your thoughts and words are real and powerful.  They build your life, your reality. 

Value and respect them.  Use them to better yourself. 

Set new Goals for the New Year!

Choose a workout from the HOLIDAY RESOURCE GUIDE.

The New Year is a great time to start logging your food and comments in our Leaner and Sexier Blog!

7AM Class only!  You pick 1 hero WOD from the board.

Scale as needed.  Time cap 45 min.

CrossFit Kilo is excited to be implementing a 60 yrs and older Masters Class geared to improve quality of life in those Golden Years!

At age 67, Laurie Nelson (pictured above) is living proof that CrossFit is not just for Elite Athletes!

Watch her story.  Start at ANY age.  Physical issues can be overcome, Laurie is living proof!

Spread the word Kilo Members!! Stay tuned for more information!

Saturday January 5th: Olympic Weightlifting Seminar with Jared Enderton B.A. in Exercise Science, American Council on Exercise, Crossfit Level 1 & USA Weightlifting Sports Performance. Register HERE

Get expert coaching on your Snatch and Clean & Jerk from one of the best in the weightlifting world!  Seminar format will be 2½ hrs. of combined lecture and lifting. You will slowly progress up into maxing out & trying to set some PRs! From 12pm-1pm Jared will put on a demonstration, lifting some heavy weights in the Snatch and Clean & Jerk.

CLASS TIMES:  5:00am, Noon, 5:30pm

RX:  For time complete 100 Box Jumps (20″), 75 Overhead Lunges (14/20), 50 Toes To Bar, 25 Burpees, 10 Muscle ups.

Gold:  For time complete 100 Box Jumps (20″), 75 Overhead Lunges (14/20), 50 Knees To Elbows, 25 Burpees, 10 Chest To Bar Pull Ups.

Silver:  For time complete 50 Box Jumps (20″), 40 Overhead Lunges (14/20), 30 Knees To Elbows, 20 Burpees, 10 Pull ups.

Endurance:  RX

Men’s S&C:  RX

Competitor:  RX

BW Challenge:  12 Burpees, 12 Handstand Push Ups

What’s Holding You Back ?

Protein Recovery Drinks..Should you?  Ask about our Recovery Shake at The Gym

By Popular Demand~The Gym WILL open today!

OPEN GYM TIMES 5am-Noon!

Come get a workout in!

Choose from the HOLIDAY RESOURCE GUIDE, and then work skills!

Fight Gone Bad!! 

Class times today at Noon and 5:30pm.

“You can’t make everyone happy no matter what. All I can do is live my life and try to be successful and please myself. I have my own morals I live by. Bill Cosby once said, ‘I don’t know the key to success but the key to failure is trying to please everybody.’ I agree with that. I live my life my way. I try to do the right thing, but I know there are going to be people who aren’t happy with what I do or say no matter what, so I’m not going to worry about it.”~ BJ Penn

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for, Light Weight UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long.

The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

Humble beginnings of Kilo, check out these archived videos…Fight Gone Bad 4 and Fight Gone Bad 5.

Fight Gone Bad (compare to Sept. 17, 2011)

Three rounds of:

Wallball,  14/20 pound ball 10 ft target (Reps)

Sumo Deadlift High-Pull  25/35k (Reps)

Box Jump,  20″ box (Reps)

Push-Press  25/35k  (Reps)

Row (Calories)

1 minute rest in between rounds.

Scale as needed for Gold and Silver levels.

Merry Christmas From The Gym CrossFit Kilo!

A Christmas CrossFit Poem

‘Twas the night before Christmas, when all through the box
Crossfitters were sweating in compression socks
The jumpropes were hung by the red bars with care,
In hopes that their coach soon would be there;
The newbies were hoping their muscles will shred
While the lists of WODs danced in Marisa’s head
And warm up on the white board should be done in a snap
but add-ons were listed so no time for a nap-
Then out on the lot there arose such a clatter,
Josue sprang from his corner to see what’s the matter.
Away to the window he flew like a flash,
Tore open the shutters, and threw up the sash.
The sun through the glass now all aglow
Gave the blinding reflection to bars below;
When, what to his wondering eyes should appear,
But a miniature sleigh, full of Reebok gear
With a little squat and a few kips and kicks
He knew in a moment it can’t be just one chick
The girls of Crossfit, slowly they came,
And they whistled, and shouted, identified by name:
“Now! Annie, now! Angie, now! Linda, and Lynne,
“On! Mary, on! Nancy, on! Nicole and Karen;
“To the top of the plyo! to the top of the wall!
“Now sprint away! sprint away! sprint away all!”

They were dressed in short shorts, sport bras..such a hoot
And their clothes were covered with chalk, not soot
A medicine ball was flung on each back,
And they looked like a model just showing her rack:
Their eyes – how they twinkled! their muscles, how shiny
Their back cheeks were like mounds, their waists oh so tiny
Their thighs stretched and folded in a squat tempo,
knees kept in great angles, and asses down low
Blisters on tail bones from sit ups were treats
and everyone got up in Turkish beats
They touched the bar with toes to flatten the belly
not thinking at all of a zone with jelly:
No one’s chubby and plump, after AMRAP was done
TABATAS were nothing as they all feel they’ve won
High swings of the bell and twists of the head
Soon clear to everyone they had nothing to dread.
No one spoke not a word, but went straight to their work,
to complete the snatch, the clean and a jerk,
And laying the ego as weaknesses exposed
confidence went down but in seconds rose
They jumped double unders, and hearts beat in sizzle
And away they all flew, like the down of a thistle:
They moaned and exclaimed, feeling better and light
Happy burpees to all, and to all a good fight.

Attention!!  The Gym is opening at 0630 am for a Christmas Eve morning wod called “The 12 Days of Christmas”.. Stop in and join the fun!  Clock starts at 0700am with a 60 min time cap.

Guess we know who’s been naughty this year ?

A HUGE Thank you to ALL of you that helped The Gym CrossFit Kilo give our adopted family a special Christmas this year!  The response was phenomenal!!!  The gifts were given to the family today so they can place them under the tree on Christmas Eve.  They were very thankful.  We are blessed to have an awesome Kilo family!

Holiday Schedule:  December 23, 24, 25  Closed.  December 26 class times at Noon and 5:30pm.  December 27 closed.  December 28 class times 5am, Noon, 5:30pm.  December 29 class time 7am.  Dec 30, 31, Jan 1 Closed.  Regular Classes resume January 2.

Going into the stretch of Christmas to New Years, remember to use our HOLIDAY RESOURCE GUIDE to help maintain your health and wellness!  Here is a somewhat unknown but inspiring story about a different type of Christmas and CrossFit.

Happy Holidays From The Gym CrossFit Kilo Staff!!

REST/YOGA