Archive for the ‘WOD’ Category

September 3, 2014

Posted on September 2nd, 2014 by thegymcf

1840_1395785049Have The Clarity, Determination, and Courage 

To Go After Your Own Dreams!

Live Your Truth

#kilotrained

Today’s Daily Hashtag is #kilocoach–with a coach or can be totally just creeping on them.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a whole lot of meters this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

WEDNESDAY 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!

WEDNESDAY CROSSFIT CLASSES

RX: Overhead Press 5×1 @ 10 RPE. Push Press 5×1 @ 10 RPE. Then, 8min As Many Reps As Possible 2 L-Muscle ups, 4 Handstand Push Ups., 6  Power Snatch (50/80) Refer to 11/1/2013

Gold:  Overhead Press 5×3 @ 10 RPE. Push Press 5×2 @ 10 RPE. Then, 8min As Many Reps As Possible 2 Muscle up Progressions, 4 Handstand Push Ups., 6 Power Snatch (35/60). Refer to 11/1/2013

Silver:  Overhead Press 5×5. Push Press 5×5. Then, 8min As Many Reps As Possible 2 L-Pull ups, 4 Handstand Push Ups (off box), 6 Power Snatch (bar). Refer to 11/1/2013

Endurance: 3x1000m Row (1:1)

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

September 2, 2014

Posted on September 1st, 2014 by thegymcf

5353670_origMind

A Beautiful Servant,

A Dangerous Master.

Today’s Daily Hashtag is #letsgetflexible–working on mobility or into better positioning.  Start Hashtagging! 

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

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:  Snatch 5×1 @ 10 RPE. Then, For time 1-2-3-4-5-4-3-2-1  Front Squats, Back Squats (70/102k). 10min Cap. Refer To December 9th, 2011

Gold:  Snatch 5×2 @ 10 RPE. Then, For time 1-2-3-4-5-4-3-2-1 Front Squats, Back Squats (50/70).

Silver:  Snatch 5×5 Snatch Progressions. Then, For time 1-2-3-4-5-4-3-2-1 Front Squats, Back Squats (30/40k).

Endurance: 50 weighted Lunges and pro- Agility x6

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

September 1, 2014 Labor Day

Posted on August 31st, 2014 by thegymcf

happy-labor-day-quotes-2014-4Happy Labor Day From The Gym CrossFit Kilo

There will be 1 class tomorrow at 9:00am!  Come in and complete the Hero Wod!

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #weekendwarrior–all those other sports we play on the weekends.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

August 31, 2014

Posted on August 31st, 2014 by thegymcf

10628034_10152656610904153_1920524630677055657_n #weekendwarriors #sundayfunday

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #weekendwarrior–all those other sports we play on the weekends.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

August 30, 2014

Posted on August 29th, 2014 by thegymcf

10580078_10152647080474153_8458584765383458373_n #TWINNING

#kilocoach

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and 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:  Deadlift 5×3 @ 9 RPE. Then, 6 rounds of 15 Overhead Squats (30/40) and 30 Double Unders. Refer to 10/11/2009

Gold: Deadlift 5×3 @ 9 RPE. Then, 4 rounds of 15 OHS (30/40) and 30 Double Unders. Refer to 10/11/2009

Silver: Deadlift 5×5. Then, 4 rounds of 15 OHS (Bar) and 30 Single Unders. Refer to 10/11/2009

Competitor:  Google Doc

Mac Talk

Posted on August 28th, 2014 by thegymcf

WOW! I think lasts weeks little post was taken pretty serious! There must have been a lot of talk and built up frustration through out day. Get a massage and then relax with a latte guys. I will wait for a couple weeks to find someone else to pick on.

Sorry this is late, I made a real bad decision Saturday night after a long day of drinking and golfing. That bad decision had me doing Murph 3 times today, so I needed a nap.

I was reminded of something real important this weekend. I received a call Friday from m mother, she asked me to come to Iowa City because my Grandmother was put in ICU and failing extremely fast. This caught me by surprise so Sarah and I drove down. I didn’t think it was going to end with a burial on Monday, but it did. I was real close to her and my grandfather but over the last few years I have let communication slip with my family and Sarah’s as well. I think this is natural in most cases especially when distance is added. What I was super saddened by was the fact that my grandmother had called me and left a message when we were in California competing to tell me she saw us on livestream. Realize that she was 70 and doesn’t know anything about a computer but she watched with my mother. She wanted to tell me how excited she was to see me on the computer. I listened to the message and deleted it after telling myself to call her when we got home. I didn’t. That burns. I was selfish for not calling her back when I was there. She was more important than anything I was doing there. I learned a lesson from that voicemail. Never again will I not return a call. There may not be “tomorrow” but there sure as hell is a now.

Take that lesson, even if you think you may be too cool or too busy to keep in touch with those important people in your life. I thought that for a long time. It is not wasted time, it is time that you may never get if you do not act now.

Tha’t guey hoo waz corncerned wyth me speling & gramer: Coold u pruf reed mi nxt 1 pleese.

 

Mac

August 29, 2014

Posted on August 28th, 2014 by thegymcf

10487361_10102409716650459_3798617084405501303_nThe Megans

Forging Friendships at The Gym

“Social connection amplifies the health benefits of exercise,”

 “It strengthens the immune system, protects the cardiovascular system,

improves mood, and makes you more resilient to stress.

Social connection boosts motivation to work out

and makes the experience more fun.”~Kelly McGonigal, a psychologist at Stanford University

#kilobuddy

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #kilobuddy–we all have friends here.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and 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: 5×2 Clean with a Jerk on 2nd Clean @ 9 RPE. Then, 18-15-12  Thrusters (40/60) and Chest To Bar Pull Ups.. 10min cap

Gold: 5×2 Clean with a Jerk on 2nd Clean @ 9 RPE. Then, 18-15-12 Thrusters (30/40) and Pull Ups.. 10min cap

Silver: 5×5 Clean and Jerk Progressions. Then, 18-15-12 Thrusters (Bar) and Pull ups. 10min cap

Endurance: 5x10sec force treadmill sprints.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

August 28, 2014

Posted on August 27th, 2014 by thegymcf

1912481_221128624756060_504359698_nTBT at The Gym CrossFit Kilo!

This is one of our Kilo Coaches

(These TBT pictures will include coaches from Waterloo and Waverly Kilo Trained Gyms as well)

Guess Who It Is!!

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #gymnasty.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and 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 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:  Rest

Women’s S&C:  5×2 Snatch @9 RPE. 30 Burpee Jumping Muscle Ups.. 7min cap.

Competitor:  Google Doc

 

August 27, 2014

Posted on August 26th, 2014 by thegymcf

1610784_10153202317247565_8991318465707271347_nA Man or Woman Who Fears Suffering

Is Already Suffering From What They Fear

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #kilocoach–with a coach or can be totally just creeping on them.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and 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:  5×2 Snatch. @9 RPE. 30 Burpee Muscle Ups 7min cap.

Gold: 5×2 Snatch @9 RPE. 30 Burpee Jumping Muscle Ups.. 7min cap.

Silver: 5×5 Snatch Progressions. 30 Burpee Pull Ups ups 7min cap.

Endurance: 12min As Many Reps As Possible of 5 Overhead Squats and 1 300m shuttle run

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

August 26, 2014

Posted on August 25th, 2014 by thegymcf

stay-positive-stay-strongStay Strong

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #letsgetflexible–working on mobility or into better positioning

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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 and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

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: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlift (70/100) and Handstand Push Ups. 6 min cam.  Refer to March 31, 2014

Gold: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlifts (50/70) and Handstand Push Ups. 6min cap

Silver: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlifts (70/100) and Handstand Push Ups. 6min cap

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc