Archive for the ‘WOD’ Category

September 16, 2014

Posted on September 15th, 2014 by thegymcf

10649792_10203832184858607_2177594557938085610_nYou Can Be Bad Ass and Still Have Fun!

CrossFit Kilo = Fitness and Friendships

#kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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: 7pm Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX:  Clean and Jerk 4×1 @ 9 RPE. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1 1/2 x bw), Bench Press (Body Weight), Clean (3/4 bw). Cap 20min. Refer to 2/18/2011

Gold: Clean & Jerk 4×3 @ 9 RPE. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1  Deadlift (1 x bw), Bench Press (3/4BW), Clean (1/2 bw). Cap 20min. Refer to 2/18/2011

Silver: Clean & Jerk progressions 4×5. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1  Deadlift (30/40), Bench Press (20/40), Clean (bar). Cap 20min.

Endurance: 3x1000m Row (1:1)

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 15, 2014

Posted on September 14th, 2014 by thegymcf

10629729_10204682253486089_3871053469848003841_nShout out to our Kilo Competitors Shannon, Abby, Jeremy, Flick, Austin, Casey and Luke!!

Great job at the Granite Games this weekend!  We are so proud of you all!

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening!  Good Luck to Those Making A Lifestyle Change!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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!

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: Back Squat 4×2 @ 9 RPE. Then, for time complete 100 Double-Unders, 250m row, 25 Toes To Bar, 25 Kettlebell Swings (55/70), 200 Double Unders, 500m row, 50 Toes To Bar, 50 Kettlebell Swings. Time Cap 20min.

Gold: Back Squat 4×3 @ 9 RPE. Then, for time complete 50 Double-Underss, 250m row, 25 Toes To Bar, 25  Kettlebell Swings (35/55), 100 Double Unders, 500m row, 30 Toes To Bar, 30 Kettlebell Swings. Time Cap 20min.

Silver: Back Squat 4×10. Then, for time complete 100 Single-Unders, 250m row, 25 Knee Raises, 25  Kettlebell Swings (15/25), 200 Single Unders, 500m row, 50 Toes To Bar, 50 Kettlebell Swings. Time Cap 20min.

Endurance: 50 Weighted Lunges and pro- Agility x6

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

 

September 14, 2014

Posted on September 13th, 2014 by thegymcf

10458638_10152535932339153_4020480189911843266_n#weekendwarriors

#kilotrained

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening!  Good Luck to Those Making A Lifestyle Change!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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!

September 13, 2014

Posted on September 12th, 2014 by thegymcf

10645047_10152670126509153_3724373061046041984_n#doyouevenwodbro ?

#kilotrained

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  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 marathon row 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: Sumo Deadlift 3×2 @ 8 RPE. Then, WLC PRE WOD: Starting with a 30min clock complete 1 mile Run, 1000m Row, 50 Pull Ups, 50 Handstand Push Ups, 1000m Row , 1 mile Run, and with remaining time complete As Many Reps As Possible Burpees.

Gold: Sumo Deadlift 3×5 @ 8 RPE. Then, WLC PRE WOD: Starting with a 30min clock complete 1 mile Run, 1000m Row, 30 Pull Ups, 30 HSPU, 1000m Row , 1 mile Run, and with remaining time complete As Many Reps As Possible Burpees.

Silver: Sumo Deadlift 3×5. Then, WLC PRE WOD: Starting with a 30min clock complete 1 mile Run, 1000m Row, 30 Pull Ups, 30 Push Ups, 500m Row , 800m Run, and with remaining time complete As Many Reps As Possible Burpees.

Competitor:  Google Doc

September 12, 2014

Posted on September 11th, 2014 by thegymcf

995071_10203172307601115_8873134505825579423_nNeed Some Motivation?  Workout With Friends At The Gym!

#kilobuddies!  #kilotrained

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  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 marathon row 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:  Overhead Press 3×2 @ 8 RPE. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Gold:  Overhead Press 3×5 @ 8 RPE. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Silver: Overhead Press 3×5. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Endurance: 3x30sec Speed Steps. 3×5 Max Height Box Jumps. 50 Weighted Back Ext.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

Mac Talk

Posted on September 11th, 2014 by thegymcf

Sorry I missed last week, we had another little dude. Milo came out looking just like his brother did but acts much different. He may have Sarah’s personality when he grows up. Now we are hooked up with 2 kids with Birthdays in September just 7 days a part. You better believe that their birthdays will be celebrated together. Great way to force them to understand what it means to share.

I am sure many things are brought up on this day every year to remind us of what happened in 2001 but what we really need to do is remember it every day. A couple clients asked me today, just like every year, where I was on 9/11/2001 and to their surprise I was getting ready to do chemical warfare training in California. They thought I would have been in middle school at that time, which would mean I look and act 25, thanks.

Before I left last night I put our American Flag at The Gym to half-staff in honor of 9/11/2001. I don’t know how many of you have ever raised a flag, but I think it is an amazing feeling. To put a flag at half-staff is very deadening to me. I hate doing it. I feel beaten. Truthfully it brings out a lot of anger in me. I understand, and agree that we do it out of respect but we typically have to pay the respect because of those pukes out there taking the lives of our people. When there is an attack on America or against Americans I boil and all I want to do is help. I have been asked what the greatest part about serving was and my answer is always the same, “I got to play the game”. Being deployed was the greatest and yes I would do it again. Yeah, I have 2 kids and a wife now and life isn’t the same as it was when I was 20. But, I am the same dude that would put the protection of our nation and the people of our nation in front of my own. Sarah may not like that but she definitely respects it. I get very passionate bout this topic and it seems like a good time to write about it with the amount of foreign issues we seem to be experiencing.

Some say that everyone in our country should serve in the armed forces. Nah. It sounds good and it sounds like it may put everyone on the right path, but really what truly needs to happen is, we need to let in people who WANT to protect America and fight for everything America and Americans stand for. I don’t want someone who was forced in to protect me or even someone who enlisted to get a “bonus” or an “education” upon discharge. I want someone around who is going to enjoy their duties and provide their absolute best service because they are in love with their duty. On that note, maybe these are the same individuals who should have a vote on our engagement in war. I really do not think Washington D.C. looks beyond the financial liability of war. This country and the lives of our people are worth way more than a busted ass budget. Side note for those of you who think that mass killings or genocides in other nations are not our problems, notice I said earlier “what America stands for”. We do not stand for innocent destruction.

What about all of the problems we have in America? Haha. Come on! What problems. If you live in America you have the opportunity to do whatever you want to do in this life. Our government needs to not baby and hand out to everyone. I would guess that a very small percent of our people in this nation need assistance to live. Those who do definitely deserve it because we need to look out for our own. I would also guess that we have a high percent of people on assistance that are only abusing the system. If you are one of them get off of the titty and take advantage of the great opportunities that our country provides. We need to offer some damn opportunity to those who were born with none. Those who do not even know what the hell an opportunity is.

Do me a favor and look at the flag and tell yourself what it means to you. When I raise the flag or when I hear the national anthem the hair on my entire body stands. Yes, my entire body! Yours should too.

 

-MAC

 

September 11, 2014

Posted on September 10th, 2014 by thegymcf

IMG_2372Some things never change!

TBT 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

No Basic Skills Class this week!

Social Media Challenge:  #gymnasty.

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  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 marathon row 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 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 No Basic Skills this week.

Silver: No Basic Skills Class this week

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C:   Snatch 3×1 @ 8RPE. Then, 20 Hang Power Snatch (30/40), 30 Ring Muscle Up Progressions, 40 Assisted Alternating Pistols, 50 Hand Release Push Ups, 40 Assisted Alternating Pistols, 30 Ring Muscle Up Progressions, 20 Hang Power Snatches and 1 rope climb between each movement. You will start and finish with a rope climb. 30min cap.

Competitor:  Google Doc

September 10, 2014

Posted on September 9th, 2014 by thegymcf

tumblr_mt2wtcjp9x1rkxks9o1_500Lift Like A Boss

#kilotrained

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

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  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 marathon row 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: 9:30am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Snatch 3×1 @ 8RPE. Then, 20 Hang Power Snatch (50/70), 30 Ring Muscle Ups, 40 Alternating Pistols, 50 Hand Release Push Ups, 40 Pistols, 30 Muscle ups, 20 Hang Power Snatches and 1 rope climb between each movement. You will start and finish with a rope climb. 30min cap.

Gold:  Snatch 3×2 @ 8RPE. Then, 20 Hang Power Snatch (30/40), 30 Ring Muscle Up Progressions, 40 Assisted Alternating Pistols, 50 Hand release Push Ups, 40 Assisted Alt. pistols, 30 Assisted Muscle ups, 20 Hang Power Snatches and 1 15′ rope climb between each movement. You will start and finish with a rope climb. 30min cap.

Silver:  Snatch 3×5 Snatch Progressions. Then, 20 Hang Power Snatch (Bar), 30 Pull Ups, 40 Air Squats, 50 Hand release Push Ups, 40 Air Squats, 30 Pull ups, 20 Hang Power Snatches and 1 rope climb attempt between each movement. You will start and finish with a rope climb. 30min cap.

Endurance: 2x300yd shuttles

Men’s S&C:  Gold

Women’s S&C:  Rest

Competitor:  Google Doc

September 9, 2014

Posted on September 8th, 2014 by thegymcf

22a2fbc5c0c3327228dc96736206005b

Successful people set realistic goals for themselves,

then structure their day around completing their goals.

#kilotrained

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

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  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 marathon row 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:   Box Squat 3×2 @ 8RPE. Then, “Kevin” 3 rounds for time of: 60/85k  Deadlift , 32 reps, 32 hanging hip touches, alternating arms, 800-meter running farmer carry, 15-lb. dumbbells. 30min cap

Gold:  Box Squat 3×2 @ 8RPE. Then, “Kevin” 3 rounds for time of: 50/70k Deadlift , 32 reps, 32 hanging hip touches, alternating arms, 800-meter running farmer carry, 15-lb. dumbbells. 30min cap

Silver:  Box Squat 3×2 @ 8RPE. Then, “Kevin” 3 rounds for time of: 30/40k Deadlift , 32 reps, 32 hanging hip touches, alternating arms, 800-meter running farmer carry, 15-lb. dumbbells. 30min cap

Endurance: 100 Weighted Lunges

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 8, 2014

Posted on September 7th, 2014 by thegymcf

10659140_10100796583347763_9172603391348563822_n

Kilo’s Jeff Stewart

Congratulations To The Kilo Competitors who Competed at The Mat Games This Weekend!!

Abby Wessel:  3rd Elite Division, Amy Stewart:  12th RX Division, Jeff Stewart:  12th RX Division

Flick:  tied for 3rd Elite Division, Mitch Smith:  2nd Elite Division

Nice job representing CrossFit Kilo!

#kilotrained

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

Check out the new Yoga times on the Schedule!

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 marathon row 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!

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:  Clean and Jerk 3×1 @ 8 RPE. Then, “Bull” Two rounds for time of:  200 Double-Unders, 50 Overhead squat (40/60), 50 Pull-Ups, and 1 mile run. Time Cap 35min. Refer to November 11, 2013

Gold: Clean and Jerk 3×3 @ 8 RPE. Then, “Bull” 2 rounds for time of 100 Double Unders, 50 Overhead Squat (30/40), 50 Pull Ups, and 1 mile run. 35min cap. Refer to November 11, 2013

Silver: C3x5 C&J Progressions. Then, “Bull” 2 rounds for time of 100 Single-Unders, 50 Overhead Squat (PIPE), 25  Jumping Pull Ups, and 1 mile run. 35min cap. Refer to November 11, 2013

Endurance: 50 Burpees For time.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc