February 14, 2013 Happy Valentines Day
Press To Handstand Work
Press To Handstand Work p. 2
Happy Valentines Day!
Announcements!
YOGA tonight at 6:15!
Please remember to register for classes on Zen Planner! Thank you to those already registering ahead of time!
Hey New Members, show up and socialize at our next KILO Meet-Up at Doughy Joey’s Thursday, February 21st @ 7:00 pm.! We have experienced a big influx of new members in a short time period. The not-so-new Kilo members don’t always have a chance to make connections with you all at The Gym! Community is a BIG part of CrossFit ~ Don’t miss out!
Saturday & Sunday, February 23rd & 24th. All Day. Battle for The Five Seasons. Compete or don’t compete. either way come and see this competition held by our sister gym CrossFit 2.2. Click here for more info.
Learn how to defend yourself!! We are hosting a Self Defense Seminar Thursday February 28 at The Gym!! Click here and purchase a “Thursday Seminar”, then register for the Self Defense Seminar.
RX: Rest/Open Gym
Gold: Rest/Open Gym
Silver: Class Times 5am or 5:20pm. Wall Balls, Thrusters, and Deadlifts
Endurance: Rest/Open Gym
Men’s S&C: Overhead Press 3×3 @ 90% then, Close Grip Bench Press 3×5 @85%. Then, 3 rounds for time of 3 Sumo Deadlift High Pull, 6 Push Press, 9 Jumping Back Squats all at 40 k
Women’s S&C: Overhead Press 3×10 then, Close Grip Bench Press 3×10. With a partner row 3x500m, alternate so that each athlete rows 3 times, followed by 100 Push Ups. All for time.
Competitor: 5am and 4:30pm Jerk Work, Butterfly Pull ups. 50 Wall Balls, 50 Double Unders, and max Muscle Ups in 7 min.
Ohp 55
Cgbp 65
Wod 222
This is probably my last post since I am moving to Dubuque. The #1 thing I will miss from the Waterloo/Cedar Falls area is this gym. I started at CrossFit Kilo 1 July 2010 and at that time I was trying to train for sprint length triathlons and was in Physical Therapy 3x/week (rib that kept popping out of my chest and a shoulder that was rolling forward due to time spent on computer at work). When I started, I believe that there were only 3 of us in the class at 6pm and that was the only class after 4:30pm…
My body weight is exactly the same as it was when I started, but my strength is 100x greater. I still remember walking in the gym and seeing people doing muscle-ups and handstand push-ups and thought that I would never be able to do that, thinking “I have too much grey hair”…. Doing them.
There are many things I have learned, a few of them are:
1. Squats are awesome and deep squats rule
2. Turning ON the “mental switch” right before a lift is key. This takes practice and a routine.
3. If you step up to the bar afraid, you have already failed
There are many highlights that I will remember from my time here including interaction with others in the classes and time spent bullshitting with Armand and other trainers between lifts.
Thank you to everyone that I have met and to all the trainers at the gym.
A few totals from my time here (recorded in Beyond the Whiteboard – does not include warm-ups):
Deadlift = 250,990 kg
Back Squat = 154,218 kg
Rowing = 119,000 meters
Running = 109,000 meters
Overhead Squat = 41,869 kg
Bench Press = 38,598 kg
Front Squat = 38,133 kg
Push Press = 37,257 kg
Thruster = 36,866 kg
Shoulder Press = 24,673 kg
Clean &Jerk = 24,408 kg
Power Clean = 19,327 kg
Snatch = 16,982 kg
Total Weight moved (added from above): 683,321 kg
Days at gym = over 300
This is awesome!!!!! Good luck in Dubuque and don’t forget to visit!!!!
Make sure we get your new contact information.
Those numbers are impressive to see as a total! We are so lucky to have The Gym and great members!!
Good Luck !! Make sure you continue to stay strong! Thanks so much for writing that blog post!~Shantelle
WOD: Cindy 3 squats short of finishing my 16th round before time was up. Black band on pull ups
BWC: Done
Did tomorrows WOD and lift…
PS-70k
Snatch-60k
WOD-8.54 I think I could be quicker, if I did this again with the class! Have a great wkend kilo!
Jerk – 75k
Made progress with butterflies, still don’t have ‘em
WOD – 7 Muscle Ups