Archive for the ‘WOD’ Category

November 22, 2014

Posted on November 21st, 2014 by thegymcf

IMG_2755#doyouevenwodbro

#kilotrained

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc..   Start hashtagging!!!

ThanksGiving Schedule on the Board at The Gym!

Black Friday Specials at The Gym next Friday!  Come check them out!!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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: 3×3  Overhead Press + 1 Push Press @ 10 RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Pistols, 10 Box Jumps (24/30), and 10 Dumbbell Cleans (35/45). This is a tag team event.

Gold: 3×3  Overhead Press + 1 Push Press @ 10 RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Assisted Pistols, 10 Box Jumps (24/30), and 10 Dumbbell Cleans (25/35). This is a tag team event.

Silver: 3×5  Overhead Press + 1 Push Press. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Air Squats, 10 Box Jumps (20/24), and 10 Dumbbell Cleans (10/15). This is a tag team event.

Competitor:  Google Doc

November 21, 2014

Posted on November 20th, 2014 by thegymcf

15809_10204411266356023_2970064775304216376_nStrong Women and Women of Strength

#kilobuddies  #kilotrained

Social Media Challenge: #kilobuddy–we all have friends here. Start hashtagging!!!

ThanksGiving Schedule on the Board at The Gym!

Black Friday Specials at The Gym next Friday!  Come check them out!!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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: 3×1  Clean and Jerk @ 10 RPE. Then, 50 Burpees, 10 Hang Power Snatches (55/85), 40 Burpees, 8 Hang Power Snatch, 30 Burpees 6 Hang Power Snatch, 20 Burpees, 4 Hang Power Snatch, 10 Burpees, 2 Hang Power Snatch. 20min cap.

Gold: 3×3 Clean and Jerk @ 10 RPE. Then, 50 Burpees, 10 Hang Power Snatch (35/60), 40 Burpees, 8 Hang Power Snatch, 30 Burpees 6 Hang Power Snatch, 20 Burpees, 4 Hang Power Snatch, 10 Burpees, 2 Hang Power Snatch. 20min cap.

Silver: 3×5 Clean and Jerk Progressions. 50 Burpees, 10 Hang Power Snatch (bar), 40 Burpees, 8 Hang Power Snatch, 30 Burpees 6 Hang Power Snatch, 20 Burpees, 4 Hang Power Snatch, 10 Burpees, 2 Hang Power Snatch. 20min cap.

Endurance: 5x10sec force treadmill sprints.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

Mac Talk

Posted on November 20th, 2014 by thegymcf

We have some friends that many of you may know that have a daughter going through a battle in the hospital right now and I wanted to throw a shout out to them for their courage, incredible faith and positive attitudes. Reed and Mandy are wonderful people and parents. I have talked to both of them about their little girl Addie and the amount of faith and positive words that come out of their mouth is unreal. I could not imagine being in their shoes watching as their 3 year old is in a constant battle for her life.

Reed and Mandy, keep loving how you are and Addie will conquer her toughest battle that she will have to endure in her entire life. I am praying guys. Love yas.

Team Addie has a Facebook page if any of you all want to look it up.

To finish up I want to express how important it is that you follow the right volume of training. As you all know, our board has Silver, Gold , and RX lifts and WOD’s. These levels are merely a suggestion so that everyone has a level in which they can follow and strive for. Now, I would say the a majority of the people only scale to Gold or Silver because of the skill or load (weight) in certain WOD’s, this is OK. However, if you are bumping up your level to RX when we lift just because you see that there are less reps, you are wrong. More reps equal more volume which equals more practice and when you practice more you typically get better. Guys, more volume is needed to grow a bigger and more stable foundation. That is why the reps are always higher for Gold and Silver. Of course it sucks a little more to do 5 reps instead of 3 or 1 and no you cannot move as much weight doing that many reps, who cares. I have it written like that so you can build a bigger and more stable foundation. If you feel like you struggle technically then you need to do lighter loads and more repetitions. To be honest 60-75% of the people that follow this programming should be doing Gold lifts. We have about 85% of bloggers and whiteboard scores doing Gold WOD’s and I think that our lifting levels should come close to replicating that.

By The way if you are not recording your numbers and times on the blog your either a chicken shit or you want to remain anonymous. If you are chicken shit then un-chicken shit yourself and start recording, if you want to be anonymous then put in a fake name. recording is important.

-Mac

November 20, 2014

Posted on November 19th, 2014 by thegymcf

tommy-v-2Can anyone name the Kilo location and people in this TBT picture from 2011?

Social Media Challenge:  #gymnasty. Enough said.  Start hashtagging!!!

Nutrition Seminar at The Gym this Thursday!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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 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.  Basic Skills class 5am and 5:30pm

Silver:  Basic Skills Class 5am and 5:30pm

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C:  Front Squats 3×5 @10 RPE. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (35#), 50 Double Unders, 25 Toes To Bar. Refer to 10/1/2010

Competitor:  Google Doc

 

November 19, 2014

Posted on November 18th, 2014 by thegymcf

10356017_527391334030232_1012872452775102286_nHold On And Stay Strong

#kilocoach  #kilotrained

Social Media Challenge:  #kilocoach–with a coach or can be totally just creeping on them!  Start hashtagging!!!

Nutrition Seminar at The Gym this Thursday!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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: 9:30am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Front Squats 3×3 @10 RPE. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (55/70#), 50 Double Unders, 25 Toes To Bar. Refer to 10/1/2010

Gold:  Front Squats 3×5 @10 RPE. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (35/55#), 50 Double Unders, 25 Toe to Bar. Refer to 10/1/2010

Silver:  Front Squats 3×5. Then, As Many Rounds As Possible in 20 Min: 25 Kettlebell Swings (25/35#), 50 Single Unders, 25 Toe to Bar. Refer to 10/1/2010

Endurance:12min AMRAP 5 Overhead Squats and 1 300m shuttle run

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 18, 2014

Posted on November 17th, 2014 by thegymcf

1375918_527362870699745_7572094808289553758_n

Social Media Challenge:  ##letsgetflexible–working on mobility or into better positioning.  Start hashtagging!!!

Nutrition Seminar at The Gym!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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: Back squat 3×3 @ 10 RPE.  Then, for time:  Row 100 meters, 10 Kettlebell Sumo Deadlift High Pulls (35/55), Row 200 meters, 20 Kettlebell Sumo Deadlift High Pulls, Row 300 meters, 30 Kettlebell Sumo Deadlift High Pulls, Row 400 meters, 40Kettlebell Sumo Deadlift High Pulls, Row 500 meters, 50 Kettlebell Sumo Deadlift High Pulls. (20min cap) Refer to 9/25/2012

Gold: Back squat 3×5 @ 10 RPE. Then, for time: Row 100 meters, 10 Kettlebell Sumo Deadlift High Pulls (35/55), Row 200 meters, 20 Kettlebell Sumo Deadlift High Pulls, Row 300 meters, 30 Kettlebell Sumo Deadlift High Pulls, Row 400 meters, 40 Kettlebell Sumo Deadlift High Pulls, Row 500 meters, 50 Kettlebell Sumo Deadlift High Pulls. (20min cap). Refer to 9/25/2012

Silver: Back squat 3×5. Then, for time: Row 100 meters, 10 Kettlebell Sumo Deadlift High Pulls (25/35), Row 200 meters, 20 Kettlebell Sumo Deadlift High Pulls, Row 300 meters, 30 Kettlebell Sumo Deadlift High Pulls, Row 400 meters, 40 Kettlebell Sumo Deadlift High Pulls, Row 500 meters, 50 Kettlebell Sumo Deadlift High Pulls. (20min cap). Refer to 9/25/2012

Endurance: 10min AMRAP 5 Hand Stand Push Ups, 30 Double Unders

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 17, 2014

Posted on November 16th, 2014 by thegymcf

 

 

tillman

Army Ranger Patrick Daniel “Pat” Tillman

 American football player who left his professional career

and enlisted in the United States Army in June 2002 in the aftermath of the September 11 attacks.

He lost his life in Afghanistan 2004

Social Media Challenge:  #kilostrong–anything lifting or getting stronger.   Start hashtagging!!!

Nutrition Seminar at The Gym!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: “3×1  Snatch @ 10 RPE. “Tillman” 7 rounds for time: 7 Deadlift (84/143), 200 m sprint, 15  Pull Ups
45 second rest refer to 1/28/2011

Gold: “3×3 Snatch @ 10 RPE. Then, “Tillman” 7 rounds for time: 7 Deadlifts (70/100), 200 m sprint, 10 Pull Ups
45 second rest. refer to 1/28/2011″

Silver: “3×5 Snatch Progressions. “Tillman” 7 rounds for time: 7 Deadlifts (30/40), 200 m sprint, 15 Jumping Pull Ups
45 second rest refer to 1/28/2011″

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 16, 2014

Posted on November 15th, 2014 by thegymcf

10553442_526599370776095_8804358843841513058_n

Remind Yourself, Nobody Is Built Like You

Design Yourself

#weekendwarriors

Yoga at 5pm.  Sign Up!!

Social Media Challenge: #weekendwarrior–all those other sports we play on the weekends. etc.   Start hashtagging!!!

Nutrition Seminar at The Gym!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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!

November 15, 2014

Posted on November 14th, 2014 by thegymcf

10407774_527395734029792_7863396813061063859_n

Live The Life You Love

Love The Life You Live

#kilotrained

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc..   Start hashtagging!!!

Nutrition Seminar at The Gym!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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: 6am and 4:15pm Class today!  Sign up and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX: 4×3  Power Snatch + SnatchHang Snatch @8RPE. Then, 20 Front Squats (65/100), 30 Box Jumps (24/30″), 40 Kettlebell Swings (35/55), 50 Wall Ball Shots (14/20). Time Cap 12min. refer to 7/3/2013

Gold: 4×3 Power snatch + Snatch + Hang Snatch @8RPE. Then, 20 Front Squats (50/80), 30 Box Jumps (20/24), 40 Kettlebell Swings (35/55), 50 Wall Ball Shots (14/20). Time Cap 12min. refer to 7/3/2013

Silver: 4×3 snatch progressions. Then, 20 Front Squats (bar), 30 Box Jumps (20″), 40 Kettlebell Swings (25), 50 Wall Ball Shots (10). Time Cap 12min. refer to 7/3/2013

Endurance: Double Unders 5×50

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 13, 2014

Posted on November 13th, 2014 by thegymcf

10606264_10204561990586271_1950937399377704227_nAny one of your friends can go out to eat with you

but a real friend will motivate and encourage you to work out

#kilobuddies  #kilotrained

Social Media Challenge: #kilobuddy–we all have friends here. Start hashtagging!!!

Nutrition Seminar at The Gym!  More information on the Whiteboard in The Gym!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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: 6am and 4:15pm Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 4×3 Power Clean + CleanHang Clean @8 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Ups, 5  Hang Power Clean (65/100) and 5  Toes To Bar. 10min Cap.

Gold: 4×3 Power Clean + Clean + Hang Clean @8 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Up Attempts, 5 Hang Power Cleans  (50/70) and 5 Toes To Bar 10min Cap.

Silver: 4×3 Power Clean + Clean + Hang Clean @8 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Pull Ups, 5 Hang Power Cleans (bar) and 5 Toes To Bar 10min Cap.

Endurance: Double unders 5×50

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc