Hi Kilo Members!

The Kilo Website is launching a Professional Directory of Businesses!  This means anyone wanting to promote their business or place of employment can pay just $200 for the entire year and we will add it to the Kilo website.  This is a great opportunity for all Kilo members.  This will allow the person promoting their business and the member looking for a business to use an “in-house” referral to a service or business that comes with recommendations from fellow Kilo members!  It will be a valuable resource for everyone at Kilo!  Take advantage of this easy and affordable advertising by contacting Amy Cleveland at amycleveland@rocketmail.com.

No Regrets

Friendship Bracelets Are Here!!

Announcements!

“Longevity in CrossFit” Thursday May 23rd at 6:30 pm with Troy Belmer!  Listen to Troy talk about pushing through plateaus, soreness, and overcoming common struggles of a CrossFitter.  Troy is a veteran CrossFitter at Kilo and has a vast amount of valuable experience and insight regarding CrossFit.  His outlook on health and life is amazing.  Do NOT miss this!   Register in Zenplanner or click here.

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am!!

Sign up for Hot Yoga Thursdays 6:45 pm (except no yoga on May 30th)

Childcare room is open!  Times are 8:45 am class, 4:25 pm class, and 5:35 pm class.  You need to post to “comments” on the blog which time you will be bringing your kid(s) to class.  Post the night before so we know how many are coming!

30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to Bar Pull-ups
30 Alternating Pistols
30 One-arm Dumbbell Snatches (70 / 50 lbs).  Once complete take 5 min to set ups 21-15-9 for time Deadlift (85/130) and Box Jumps (24/30)

Gold and Silver scale wod as needed.

The Power and Will To Exist

backward ring rolls

Announcements: 

Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10pm.  Kids welcome.  For more information, click here.

Regular Yoga Class beginning next Wed. may 22nd at 10am!!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid(s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  Front Squat and Back Squat 3×2@ 90%. Then, Jackie. 1000m Row, 50 Barbell Thrusters, 30 Pull ups

Gold:  Front Squat and Back Squat 3×5. Then, Jackie. 1000m Row, 50 BB Thrusters, 30 Pull ups

Silver:  Front Squat and Back Squat 3×10. Then, Jackie. 1000m Row, 50 BB Thrusters, 30 Pull ups

Endurance:  6x300m shuttles

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Posted at The Gym

Guess Which Kilo Coach !

A fun game to know your Kilo Coaches!

Congrats to Abby Oelmann for guessing the correct coach last time!

Rules:

Start Looking For Clues Sometime After 9am on Thursdays. 

We will release more clues throughout the day so be watching for it!

New Rule!!!  Guessing will begin at 6pm.  You will have 1 hr to submit your guess.

You are allowed only one guess so use it wisely!

The first person to guess the right coach wins!

Family members, spouses and girlfriends/boyfriends of that particular coach and staff aren’t allowed to guess (that wouldn’t be fair)

The coach that matches these descriptive clues will be revealed at 7pm!

Here are the first Clues!!

I am a middle child

I have 2 sisters

]]> http://www.thegymcf.com/thursday-coaches-trivia-2/feed/ 5 http://www.thegymcf.com/may-16-2013/ http://www.thegymcf.com/may-16-2013/#comments Thu, 16 May 2013 01:00:51 +0000 thegymcf http://www.thegymcf.com/?p=7341 Congratulations Ben Schmidt!

He is our Kilo Athlete In The Spotlight this month!!

Ben was nominated for his hard work and dedication to improving his wods!

He has been doing a lot of work!  Great Job Ben!  Read more about Ben here!

Don’t Just Go Through The Motions

Give 100%

Nutrition from a scientific perspective.  This is a great group of videos that help explain why we have an obesity epidemic.

Announcements: 

Regular Yoga Class beginning next Wed. may 22nd at 10am!!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid(s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

No Mobility Seminar Tonight.  It will now be held in July.  We will post dates when it gets closer!

RX:  Open Gym

Gold:  Open Gym

Silver:  Med Ball Cleans, Kipping Knees To Elbows, Handstand Push Up Progressions.

Endurance:  Open Gym

Men’s S&C:  5 rounds not for time of 20 Double Unders 5 Chest To Bar Pull Ups and 2 Power Snatch + 3 Overhead Squat @ 90%. Take 1-1.5min between rounds.

Women’s S&C:  5 rounds not for time of 20 Double Unders 5 Chest To Bar Pull Ups and 3 Power Snatch + 3 Overhead Squat. Take 1-1.5min between rounds.

Competitor:  Posted At The Gym

Be The Person You Were Meant To Be

An Open Letter To Moms..We have ALOT of Moms at Kilo. 

In honor of Mother’s Day this past Sunday. Every Mom should see this.

and pass it on to their Mom.  Sometimes we need the reminder.

Pelvic Floor Dysfunction:  Do You Pee a little bit on DU’s?

Announcements: 

Regular Yoga Class beginning next Wed. may 22nd at 10am!!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid(s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Mobility Seminar Thursday will now held in July.  We will post dates when it gets closer!

RX:  5 rounds not for time of 20 Double Unders 5 Chest To Bar Pull Ups and 2 Power Snatch + 3 Overhead Squat @ 90%. Take 1-1.5min between rounds.

Gold:  5 rounds not for time of 20 Double Unders 5 Chest To Bar Pull Ups and 3 Power Snatch + 3 Overhead Squat. Take 1-1.5min between rounds.

Silver:  5 rounds not for time of 40 Single Unders 5 Pull Ups and 6 Overhead Squat. Take 1-1.5min between rounds.

Endurance:  Barrier jumps 4×5, 2 x100yd Sled Push (75k).

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  WOD posted in The Gym

Must Be Greater Than Your

Desire To Stay The Same

Which is Better?  Strong vs Skinny?

Announcements: 

Great improvement on Toes To Bar and Pull Ups for many of you!!  Hard work pays off!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Mobility Seminar Thursday will be held in July.  We will post dates when it gets closer!

RX:  Power Clean and Jerk 5×2 @ 90%. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (45/72)

Gold:  Power Clean and Jerk 5×3. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (35/60)

Silver:  Med Ball Clean 5×10. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20), and 15 Shoulder to Overhead (20)

Endurance:  2 mile run then 50 Air Squats for time.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD Posted at The Gym

One Man Sharpens Another”~ Proverbs 27:17

Every Man and Woman on a Team Counts

and Helps Make The Team Become What It Is

Regional Games Workouts Posted

Announcements: 

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Mobility Seminar next Thursday May 16th 6-7.  Mobility techniques for joints including ankle, hip, thoracic spine, shoulders based on Kelley Starrett’s principles.  If you have pain or if you don’t have pain, can’t reach an overhead position easily, can’t hit a squat position efficiently?  Attend this seminar.  Don’t wait until you are injured.  Be proactive!! Mobility is beneficial to your total health and athletic performance.

RX:  5×2 @ 90% Overhead Press and 3×12 Bentover Rows. Then, 7 rounds for time of 3 Muscle Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap

Gold:  5×5 Overhead Press and 3×12 Bentover Rows. Then, 7 rounds for time of 3 Chest To Bar Pull Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap

Silver:  5×10 Overhead Press and 3×12 Bentover Rows. Then, 7 rounds for time of 3  Pull Ups, 6 Push Ups, 9 Knees To Elbows. 12min cap

Endurance:  100 Lunges

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Don’t Say You Are Going To Do It

Do It

When Your Words and Actions Match

You Will Feel Settled

REST/MOBILITY

Come Join The Fun Today You Guys!  

Armand Is Letting Us Play Games!!!

Great Workout and Fun!!

smashing the quads

Announcements: 

Bring A Guest Days again today!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!  Normal class times this morning!

No Yoga on Thursdays.  Please let us know what days you would like yoga!  Post to comments

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Mobility Seminar next Thursday May 16th 6-7.  Mobility techniques for joints including ankle, hip, thoracic spine, shoulders based on Kelley Starrett’s principles.  If you have pain or if you don’t have pain, can’t reach an overhead position easily, can’t hit a squat position efficiently?  Attend this seminar.  Don’t wait until you are injured.  Be proactive!! Mobility is beneficial to your total health and athletic performance.

RX:  3×1 @ 100% Front Squats. Pass Ball

Gold:  3×5 Front Squats.  Pass Ball

Silver:  3×10 Front Squats.  Pass Ball

Competitor:  WOD posted at The Gym!

Always Choose To Act

setting the shoulder for bench

Announcements!

Bring A Guest Days again today and Saturday!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!  Normal class times!

No Yoga on Thursdays.  Please let us know what days you would like yoga!  Post to comments

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged

Mobility Seminar next Thursday May 16th 6-7.  Mobility techniques for joints including ankle, hip, thoracic spine, shoulders based on Kelley Starrett’s principles.  If you have pain or if you don’t have pain, can’t reach an overhead position easily, can’t hit a squat position efficiently?  Attend this seminar.  Don’t wait until you are injured.  Be proactive!! Mobility is beneficial to your total health and athletic performance.

RX:  Deadlift 3×3 @85%. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Gold:  Deadlift 3×5. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Silver:  Deadlift 3×10. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Endurance:  3 rounds of 50 Air Squats and 50 Double Unders.

Men’s S&C:  Deadlift 3×5 @ 80%, Bench 4×5 @ 85%. Then, with a Partner 200yd Lateral Wheel Barrow.

Women’s S&C:  Deadlift 3×10, Overhead Press 4×10. Then, with a Partner 100yd Lateral Wheel Barrow.

Competitor:  WOD posted at The Gym

Push Through

No Regrets

Un****ing Your Mind

Announcements!

Bring A Guest Days today, tomorrow and Saturday!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!  Class Times today are 5:30am and 6pm!!

No Yoga on Thursdays.  Please let us know what days you would like yoga!  Post to comments

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged

Mobility Seminar next Thursday May 16th 6-7.  Mobility techniques for joints including ankle, hip, thoracic spine, shoulders based on Kelley Starrett’s principles.  If you have pain or if you don’t have pain, can’t reach an overhead position easily, can’t hit a squat position efficiently?  Attend this seminar.  Mobility is beneficial to your total health and athletic performance.

RX:  Open Gym

Gold:  Open Gym

Silver:  Beginner’s Class:  Back Squats, Overhead Squats, Sumo Deadlift High Pull

Endurance:  Open Gym

Men’s S&C:  3×1 @ 100%, 2×1 @ 95%. Clean and Jerk. Then, 100 Double Unders, 100 Pistols, and 100 Burpees.

Women’s S&C:  5×3 Clean and Jerk. Then, 100 Double Unders, 100 Air Squats, and 100 Burpees.

Competitor:  WOD posted at The Gym  and Muscle Up Work

Don’t say Why Me

Say Try Me

Power Clean Spinal Loading Error

Announcements!

Please post to the blog other days and times you would like to see yoga classes!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!  Are any of you going to use the 8:45am class?

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged  

RX:  3×1 @ 100%, 2×1 @ 95%. Clean and Jerk. Then, 100 Double Unders, 100 Pistols, and 100 Burpees.

Gold:  5×3 Clean and Jerk. Then, 100 Double Unders, 50 Pistols, and 100 Burpees.

Silver:  5×10 Med ball Cleans. Then, 100 Single Unders, 100 Air Squats, and 100 Burpees.

Endurance:  5x15yd Bounds, 5x25yd Sprints, Pro-Agility x5, 3×3 Single leg Overbox Jumps.

Men’s S&C:  rest

Women’s S&C:  rest

Endurance:  WOD posted in The Gym

In Your Future, You Have No Choice,

Surrender Is Not An Option

The Best Way Out Is By Going Through The Pain and Suffering

Barbell Quickie

Announcements!

Don’t forget to your May Goals on the Goal Board!!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!  Thanks!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged  

RX:  3×1 @ 100%, 2×1 @ 95% Snatch. Separate each set with a max Effort 250m Row. There will be a 1min rest between the row and snatch sets. Then, 100 Chest To Bar Pull Ups for time.

Gold:  5×3 Snatch. Separate each Set with a max Effort 250m row. There will be a 1min rest between the Row and Snatch sets. Then 100 Pull Ups for time.

Silver:  5×5 Overhead Squats. Separate each Set with a max Effort 250m row. There will be a 1min rest between the Row and Snatch Sets. Then, 50 Pull Ups for time.

Endurance:  Bounds 3×20, Pro Agility x 4, T-Test x4, Short Shuttle x4.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Now All You Have To Do Is Fly

The QL Is Not A Bone

Announcements!

Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times are listed at The Gym.

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  3×1 @ 100%, 2×1 @ 95% Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (30/42). Every drop = 10 Burpees after WOD

Gold:  5×3 Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (25/35). Every drop = 10 Burpees after WOD

Silver:  3×10 Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (15/20). Every drop = 10 Burpees after WOD

Endurance:  2 mile Tempo run. 6, 7, 8, or 9 min mile pace

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Nice Job Kicking Some Ass Kilo!!

If You Believe You Can, You Probably Can,

If You Believe You Can’t, You Most Assuredly Won’t

Belief Is The Ignition Switch That Gets You Off The Launching Pad.

Don’t Ask For A Break, Make Your Own.

The Now Of CrossFit

Announcements!

Congratulations to the Kilo Competitors who competed at the Garage Games in Dubuque Saturday!  Great Representation KILO!!

Great job this past week Kilo members!  Tough Wods but you made it through!  Remember to keep signing up for classes!!

Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

REST/MOBILITY/STRETCH

Prepare Your Mind

Change Your Thoughts

Follow Through

Reach Your Goals!

Good Luck to the Kilo Competitors competing in the Garage Games Today!

Smash Those WODS!

The Burpee

RX:  1 mile run, Lateral Plate Toss (10/15) 100yds, 1 mile run.

You Can Do More Than You Think You Can!

Dedication and Discipline of Diane Fu

Squatting To Restore Spinal Motion and To Poop

Announcements!

I know ALL of you aren’t posting to the BLOG!!!  Remember, it is a way for YOU to check your progress!!  POST TO THE BLOG PEOPLE!!

Remember to sign up for classes!!

Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  Overhead Press 3×1@ 100%. Then, 100 Burpees then accumulate (800k/1000k) Ground to Over Head

Gold:  Overhead Press 3×3. Then, 100 Burpees then accumulate (800k/1000k) Ground to Over Head

Silver:  Overhead Press 3×10. Then, 75 Burpees then accumulate (500k/700k) Ground to Over Head

Endurance:  5x100m Sprints and 3×30 sec. toe touches.

Men’s S&C: RX

Women’s S&C: Gold

Competitor:  WOD posted at The Gym

Guess Which Kilo Coach !

Week 4 of the game to know your Kilo Coaches!

Congrats to Traci Funk for guessing the correct coach last week!!

Rules:

Start Looking For Clues Sometime After 9am on Thursdays. 

We will release more clues throughout the day so be watching for it!

New Rule!!!  Guessing will begin at 6pm.  You will have 1 hr to submit your guess.

You are allowed only one guess so use it wisely!

The first person to guess the right coach wins!

Family members, spouses and girlfriends/boyfriends of that particular coach and staff aren’t allowed to guess (that wouldn’t be fair)

The coach that matches these descriptive clues will be revealed at 7pm!

Here are the first 3 Clues!!

I have been to Australia

I can kick a soccer ball over 60 m in the air.

I was born in Iowa

One Day We Wake Up, Look Around, And Wonder How We Got Here

How We Ended Up At The Place We Are Right Now In Life

It could range from anything like weight, health, jobs, family, relationships, bills, etc…

Remember, It Was A Culmination Of Choices We Made For Ourselves

If You Don’t Like That Place…

Make Different Choices To Change That

The Same Choices = The Same Outcomes

Chad Vaughn:  The Perfect C&J

Announcements!

Kilo members keep posting your workouts to the blog!!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Remember to sign up for classes!!

It’s May!  Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  Open Gym

Gold:  Open Gym

Silver:  Kipping Pull Ups, Deadlift Technique, Push Press Technique.

Endurance:  Open Gym

Men’s S&C:   Back Squats 3×1 @ 100%. Then, For time 60 Thrusters (30/42) and 60 Pull Ups

Women’s S&C:   Back Squats 3×3. Then, For time 60 Thrusters (30/42) and 60 Pull Ups

Competitor:  WOD posted at The Gym

Not For Perfection

An Olympic Rower and CrossFit Athlete

Announcements!

Kilo members keep posting your workouts to the blog!!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Remember to sign up for classes!!

It’s May!  Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  Back Squats 3×1 @ 100%. Then, For time 60 Thrusters (30/42) and 60 Pull Ups

Gold:  Back Squats 3×3. Then, RX

Silver:  Back Squats 3×10. Then, For time 60 Thrusters (PVC) and 60 Pull Ups

Endurance:  Row 1000m, 50 Push Ups, and 50 Back Extensions.

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  WOD Posted at The Gym

Archer Lee Grabher!!

6lbs 9oz

Congratulations To The Grabher Family!!

Concentrate All Your Efforts Upon The Work At Hand

The Sun’s Rays Do Not Burn Until Brought To A Focus~Alexander Graham Bell

Announcements!

Remember to sign up for classes!!

Join the Gym Rats Group Tuesdays at 6pm led by Steve Burrell.  The run is a 4 mile mostly dirt run each week.  Be at Pfieffer Park by 6pm if you’d like to join the fun!

Childcare room begins May 6th!!  Times will be announced!

RX:  Clean and Jerk 3×1 @ 100%. Then, 10 rounds for time of 15 Deadlifts and 15 Bench Press(42/62)

Gold:  Clean and Jerk 3×3. Then, 10 rounds for time of 15 Deadlifts and 15 Bench Press(35/50)

Silver:  Med Ball Clean and Vertical Toss 3×10. Then, 10 rounds for time of 15 Deadlifts and 15 Bench Press(20/35)

Endurance:  Barrier Hops 3×5, Z drill x 4, Pro Agility x 4.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

To Fill In The Gap

Between Wanting Something

and Achieving Something

Don’t Live By Excuses

Live By Actions

Problems with jobs that require a lot of sitting

Announcements!

Remember to sign up for classes!!

Kilo Members…Routine is the Enemy!  To throw off the routine, the workout tomorrow will be posted at The Gym when you come in!!  haha   Belmer…take a few deep breaths.

If Guys And Girls Switched Roles in The Gym

Don’t Strive To Make Your Presence Noticed

Just Make Your Absence Felt

Put on your Big Boy and Big Girl Pants and Deadlift This Morning At The Gym!

Worst Deadlift Form (DO NOT DO THIS!)

Important Links:

RLC Score Sheet 

Announcements!

Childcare begins May 6th At The Gym!  We will list times next week!

Kilo members keep posting your workouts to the blog!!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Remember to sign up for class times as it helps us prepare for the numbers we are seeing in particular classes!  We are capping all classes at 15  people and will start adding more classes.  Thank you for your help!

Deadlift 5×2 @ 95%. 3 Ring Circus. Teams of 3, Burpees on one end, Tire Thrusters at the other and Bear Crawl in the middle. 1st team to 250 Burpees wins.

Have A Great Day!

Hamstring Trigger Points

Important Links:

RLC Score Sheet 

Announcements!

Kilo members!!!  Post to the blog!!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Make sure you are signing up for class ahead of time as it helps us prepare for the numbers we are seeing in particular classes!  We are looking to cap all classes at 15  people and add more classes.  Thank you for your help!

There’s still room on the Bus!!  Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  Overhead Press + Push Press 3×3 @ 90% Overhead Press. Then, As Many Rounds As Possible 15min. 7 Power Snatches (30/40) and 7 Over Bar Jumps (20″).

Gold:  Overhead Press + PP 3×5. Then, As Many Rounds As Possible 15min. 7 Power Snatches (30/40) and 7 Over bar Jumps (20″).

Silver:  Overhead Press + PP 3×5. Then, As Many Rounds As Possible 15min. 7 Overhead Squat (Bar) and 7 Box Jumps(20″).

Endurance:  200yd Bear Crawl.

Men’s S&C:  RX

Women’s S&C:  Silver

Competitor:  WOD Posted At The Gym

Guess Which Kilo Coach !

Week 3 of the game to know your Kilo Coaches!

Congrats to Jess Wass for guessing the correct coach last week!!

Rules:

Start Looking For Clues After 9am on Thursdays. 

We will release another clue under comments every few hours so be watching for it!

You are allowed only one guess so use it wisely!

The first person to guess the right coach wins!

Family members, spouses and girlfriends/boyfriends of that particular coach and staff aren’t allowed to guess (that wouldn’t be fair)

The coach that matches these descriptive clues will be revealed at 7pm!

Here is the first Clue!!

“I played the piano”

Mastering Skills Builds Self Esteem and Confidence

That Spills Over Into Every Aspect of Your Life.

Ultimately, You Become A Better You

OPEN GYM!!!  GET IN HERE KILO MEMBERS!!!

Perfecting the Box Jump

Important Links:

RLC Score Sheet 

Announcements!

Hot Yoga Tonight!!! 

Kilo members!!!  Post to the blog!!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Make sure you are signing up for class ahead of time as it helps us prepare for the numbers we are seeing in particular classes!  We are looking to cap all classes at 15  people and add more classes.  Thank you for your help!

There’s still room on the Bus!!  Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  OPEN GYM/ rest

Gold:  OPEN GYM/rest

Silver:  Beginner’s Class at 5:00 am and 5:20 pm  Thrusters, Rowing, Wallballs, Box Jumps

Endurance:  OPEN GYM/rest

Men’s S&C:  Power Snatch 3×1 @ 95%. Snatch 3×1 @ 90% and 2×1 @ 95%. Then, for time 30 Power Cleans (42/62), 30 Double Unders, 20 Shoulder to Overhead (42/62), 20 Double Unders, 10 Thrusters(42/62), 10 Double Unders. 15min Cap

Women’s S&C:  5×10 Overhead Squats. Then, 30 Power Cleans (Bar), 30 Single Unders, 20 Shoulder to Overhead (Bar), 20 Single Unders, 10 Thrusters(Bar), 10 Single Unders.

Competitor:  WOD posted at The Gym.

Action Without Vision Is a Nightmare

Don’t Forget About Your Goals This Month!!

Sub-Scap Shoulder Smash

Important Links:

RLC Score Sheet 

Announcements!

Please make sure you are posting to the blog!!  This will help you track your times for workouts we repeat in the future!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Make sure you are signing up for class ahead of time as  it helps us prepare for the numbers we are seeing in particular classes!  We are looking to cap all classes at 15  people and add more classes.  Thank you for your help!

PARTY with KILO this Thursday night April 25!  If you are coming PLEASE sign up on the sheet at THE GYM or click here!  This will help us plan for how many/size of a party bus we need to reserve!  Sign your name or ask a coach to put you down.

There’s still room on the Bus!!  Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  Power Snatch 3×1 @ 95%. Snatch 3×1 @ 90% and 2×1 @ 95%. Then, for time 30 Power Cleans (42/62), 30 Triple Unders, 20 Shoulder to Overhead (42/62), 20 Triple Unders, 10 Thrusters(42/62), 10 Triple Unders. 15min Cap

Gold:  Power Snatch 3×3. Snatch 3×3 and 2×3. Then, 30 Power Cleans (30/42), 30 Double Unders, 20 Shoulder to Overhead (30/42), 20 Double Unders, 10 Thrusters(30/42), 10 Double Unders.

Silver:  5×10 OHS. Then, 30 Power Cleans (Bar), 30 Single Unders, 20 Shoulder to Overhead (Bar), 20 Single Unders, 10 Thrusters(Bar), 10 Single Unders.

Endurance:  10X 100yd Sprints

Men’s S&C:  REST

Women’s S&C:  REST

Competitor:  WOD posted at The Gym

Trust Your Inner Voice

Move Out Of Comfort

Into The Life You Want

Mobilize Your Dysfunctional Neck

CrossFit–Finding a New Community

Announcements!

Make sure you are signing up for class ahead of time as  it helps us prepare for the numbers we are seeing in particular classes!  We are looking to cap all classes at 15  people and add more classes.  Thank you for your help!

PARTY with KILO this Thursday night April 25!  If you are coming PLEASE sign up on the sheet at THE GYM or click here!  This will help us plan for how many/size of a party bus we need to reserve!  Sign your name or ask a coach to put you down.

Who Wants A Massage!!  We are having a fundraiser for the Kilo regionals team! Cassy Moorhead is offering massages on Tuesday April 23rd from 8-noon. 10 minutes for $10!!! Half of the proceeds will go to the team. There is a sign up sheet here at the gym.

Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  Back Squats 3×3 @90% and 2×2 @95%. Then, 15, 12, 9 for time of 1 arm Kettlebell Sumo Deadlift High Pull (35/55), 1 arm Kettlebell Swings (35/55), Bulgarian Squats (35/55) w/1 Kettlebell.

Gold:  Back Squats 5×5. Then, 15, 12, 9 for time of 1 arm Kettlebell Sumo Deadlift High Pull (25/35), 1 arm Kettlebell Swings (25/35), Bulgarian Squats (25/35) w/1 Kettlebell.

Silver:  Back Squats 5×10. Then, 15, 12, 9 for time of 1 arm Kettlebell Sumo Deadlift High Pull (25), 1 arm Kettlebell Swings (25), Bulgarian Squats (25) w/1 Kettlebell.

Endurance:  50 Barbell Squats and Pro- Agility x6

Men’s S&C:  RX

Women’s S&C:  Silver

Competitor:  WOD posted at The Gym.

“Too Sexy For My Jacket ?”

And Still Rockin That Confidence Today!

 Gotta Love Social Media

On a More Serious Note.. 

You may need to endure temporary stress

to reap the benefits of gaining something of value.

Quality Mechanics Go A Long Way

Important Links:

RLC Score Sheet 

Leaner & Sexier Blog

Announcements!

Hot yoga tonight at 5:45pm. Please bring your own mat or large towel and water bottle. It’s $50 for a punch card or $6 a day drop in rate.  Sign up here  to pre-register.  The class is capped at 10!  Hurry and sign up to lock in your spot!

PARTY with KILO this Thursday night April 25!  If you are coming PLEASE sign up on the sheet at THE GYM or click here!  This will help us plan for how many/size of a party bus we need to reserve!  Sign your name or ask a coach to put you down.

Who Wants A Massage!!  We are having a fundraiser for the Kilo regionals team! Cassy Moorhead is offering massages on Tuesday April 23rd from 8-noon. 10 minutes for $10!!! Half of the proceeds will go to the team. There is a sign up sheet here at the gym.

Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  Power Clean 3×1 @ 95%. Clean and Jerk 3×1 @ 90% and 2×1 @ 95%. Then, 8min Chest To Bar and Air Squat Ladder. 1,1,2,2,3,3,4,4 for 8 min.

Gold:  Power Clean 3×3. Clean and Jerk 3×3 and 2×2. Then, 8min Chest To Bar and Air Squat Ladder. 1,1,2,2,3,3,4,4 for 8 min.

Silver:  3×10 Med Ball Cleans and 3×10 Jump Squats. Then, 8min Pull Ups and Air Squat Ladder. 1,1,2,2,3,3,4,4 for 8 min.

Endurance:  100yd Broad Jumps and 100 Plyo Push Ups.

Men’s S&C:  RX

Women’s S&C:  Silver

Competitor:  Rest

Resting Is The Most Important Part of the Muscle-Building Process.

Take Time Today To Let Your Body Repair Itself

Building a better front rack position.

Announcements!

Hot yoga is coming to the gym! Starting tomorrow (Monday) at 5:45pm. Please bring your own mat or large towel and water bottle. It’s $50 for a punchcard or $6 a day drop in rate.

We are starting child care here in the gym. We are looking for a few individuals to sign up to watch children during classes. There is a sign up sheet at the gym or you can email Amy @ amycleveland@rocketmail.com! Also, what class times would everyone prefer for child care?

Make plans to PARTY with KILO Thursday night April 25!  If you are coming PLEASE sign up on the sheet at THE GYM or click here!  This will help us plan for how many/size of a party bus we need to reserve!  Sign your name or ask a coach to put you down.

Who Wants A Massage!!  We are having a fundraiser for the Kilo regionals team! Cassy Moorhead is offering massages on Tuesday April 23rd from 8-noon. 10 minutes for $10!!! Half of the proceeds will go to the team. There is a sign up sheet here at the gym.

Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

REST/Active Recovery

But It Gives Back More

Tire Flipping Technique

A Short Message From The Chamber!

Announcements!

Hot yoga is coming to the gym! Starting this Monday at 5:45pm. Please bring your own mat or large towel and water bottle. It’s $50 for a punchcard or $6 a day drop in rate.

We are starting child care here in the gym. We are looking for a few individuals to sign up to watch children during classes. There is a sign up sheet at the gym or you can email Amy @ amycleveland@rocketmail.com! Also, what class times would everyone prefer for child care?

Make plans to PARTY with KILO Thursday night April 25!  If you are coming PLEASE sign up on the sheet at THE GYM or click here!  This will help us plan for how many/size of a party bus we need to reserve!  Sign your name or ask a coach to put you down.

Who Wants A Massage!!  We are having a fundraiser for the Kilo regionals team! Cassy Moorhead is offering massages on Tuesday April 23rd from 8-noon. 10 minutes for $10!!! Half of the proceeds will go to the team. There is a sign up sheet here at the gym.

Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  3 rounds max reps Overhead Squat at body weight. Teams of three tire flipping contest.

Gold:  3 rounds max reps Overhead Squat at 70% bodywt. Teams of three tire flipping contest.

Silver:  3 rounds 20 reps Overhead Squat with bar. Teams of three tire flipping contest.

Competitor:  WOD posted at Gym.

It Distracts Us From Our Daily Stresses

It Boosts Our Immune Systems

It Makes Us Happier and More Confident In Our Lives

Why Wouldn’t You Pick Up the Barbell!

Cartwheel Progressions

Important Links:

RLC Score Sheet 

Leaner & Sexier Blog

Announcements!

Hot yoga is coming to the gym! Starting this Monday at 5:45pm. Please bring your own mat or large towel and water bottle. It’s $50 for a punchcard or $6 a day drop in rate.

We are starting child care here in the gym. We are looking for a few individuals to sign up to watch children during classes. There is a sign up sheet at the gym or you can email Amy @ amycleveland@rocketmail.com! Also, what class times would everyone prefer for child care?

Make plans to PARTY with KILO Thursday night April 25!  If you are coming PLEASE sign up on the sheet at THE GYM or click here!  This will help us plan for how many/size of a party bus we need to reserve!  Sign your name or ask a coach to put you down.

Who Wants A Massage!!  We are having a fundraiser for the Kilo regionals team! Cassy Moorhead is offering massages on Tuesday April 23rd from 8-noon. 10 minutes for $10!!! Half of the proceeds will go to the team. There is a sign up sheet here at the gym.

Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

RX:  Front Squats 3×3 @90%. Then, 800M Run, 10 Cartwheels, 20 Calorie Row, 30 Handstand Push Up, 40 Deadlifts (70/100), 50 Dumbell Thrusters (35/45), 800M Run. 22 min Cap.

Gold:  Front Squats 3×5. Then, 800M Run, 10 Cartwheels, 20 Calorie Row, 30 Handstand Push Ups, 40 Deadlifts (50/70), 50 Dumbell Thrusters (25/35), 800M Run. 22 min Cap.

Silver:  Front Squats 3×5. Then, 800M Run, 10 Cartwheels, 20 Calorie Row, 30 Push Ups, 40 DL(30/40), 50 PVC Thrusters, 800M Run. 22 min Cap.

Endurance:  5 x 100yd sprints. 3×20 Overhead Press.

Men’s S&C:  Front Squats 3×3 @90% and Bench Press 3×8 @ 75%.  10 Cartwheels, 20 Calorie Row, 30 Handstand Push Ups, 40 Deadlifts (70/100), 50 Dumbell Thrusters(35/45). 22 min Cap

Women’s S&C:  Front Squats 3×5. Then, 800M Run, 10 Cartwheels, 20 Calorie Row, 30 Push Ups, 40 Deadlifts (30/40), 50 PVC Thrusters, 800M Run. 22 min Cap.

Competitor:  WOD posted at The Gym

Guess Which Kilo Coach !

Week 2 of the game to know your Kilo Coaches!

Congrats to Adam Liddle for guessing the correct coach last week!!

Rules:

Clues begin at 9am on Thursdays. 

We will release another clue under comments every couple of hours so be watching for it!

You are allowed only one guess so use it wisely!

The first person to guess the right coach wins!

Family members, spouses and girlfriends/boyfriends of that particular coach and staff aren’t allowed to guess (that wouldn’t be fair)

The coach that matches these descriptive clues will be revealed at 7pm!

Here is the first Clue!!

“I am a shit-stirrer”

Where Have You Been?

Get in The Gym and Work On Your Skills!!!

RX:  Open Gym!!!

Gold:  Open Gym!!!

Silver:  Med Ball Cleans, Kipping Knees To Elbows, Handstand Push Up Progressions.

Endurance:  Open Gym!!

Men’s S&C:  Power Snatch 3×2 @90% and 3×1 Snatch @ 95%. Tabata Toes To Bar, Wall Balls (14/20), Kettlebell Swings (55/70). There is no break between movements and every drop during the work period is penalized by 5 Burpees.

Women’s S&C:  5×10 Overhead Squats. Tabata Knees To Elbows, Wall Balls (10/14), Kettlebell Swings (25/35). There is no break between movements and every drop during the work period is penalized by 3 Burpees.

Competitor:  Posted at The Gym

Take action or it will never happen.

How CrossFit Changed My LIfe

Important Links:

RLC Score Sheet 

Leaner & Sexier Blog

Announcements: 

If you are planning on going to the Reebok CrossFit Regionals at Navy Pier you can purchase tickets individually or in a package deal at The GYM. If you are riding the Charter Bus- $150 pkg. includes bus, tickets & drinks on the bus! We have room for 18 more.!

Again, Please remember to bring water bottles to your workouts.  We do not have drinking fountains like we did on Viking Rd.  We will have water on hand for those that need it, but it will help tremendously if you remember to bring your own!  Thank you for being flexible as we are going through our transition into our new place!

Join us on the Party Bus!  Sarah & Kate keep the tips – Kilo Team Fundraiser.  Let’s Pack the Dolly’s Party Bus!  Leaving Doughy Joey’s at 4:30pm returning at 11pm  $15 / person to ride the bus.  Sign up At The GYM!!

RX:  Power Snatch 3×2 @90% and 3×1 Snatch @ 95%. Tabata Toes To Bar, Wall Balls (14/20), Kettlebell Swings (55/70). There is no break between movements and every drop during the work period is penalized by 5 Burpees.

Gold:  Power Snatch 3×2 and 3×2 Snatch. Tabata Toes To Bar, Wall Balls (14/20), Kettlebell Swings (35/55). There is no break Between movements and every drop during the work period is penalized by 5 Burpees.

Silver:  5×10 Overhead Squats. Tabata Knees To Elbows, Wall Balls (10/14), Kettlebell Swings (25/35). There is no break Between movements and every drop during the work period is penalized by 3 Burpees.

Endurance:  3k, 100 yd bear crawl

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  WOD is posted in The Gym

“Both (CrossFit and firefighting) require you to go balls-to-the-walls for a decent amount of time,

and to recover quickly,” he says.

“The environment and conditions are different, but what you’re doing is very much the same.”

A Blurb from The CrossFit Games Site~

Only 0.04 percent of the CrossFit Games Open competitors got a third go at chest-to-bar Fran. That amounted to 26 men and five women worldwide.

Remarkably, four of the 26 men — Bryce Teager (221 reps), Charlie Donohue (220 reps), Ian Barnhouse (210 reps) and Kyle Kasperbauer (210 reps) — came from North Central.

Donohue, a career firefighter and owner of CrossFit Kilo, pulled from his two life commitments when he took on 13.5.

Aiming for 150 to 180, Donohue was surprised when he made it into the second time bonus.

“On Friday morning, before doing the (workout), I glanced at the Leaderboard and saw that 140 or 150 was a decent score, so I was aiming for somewhere between 150 and 180,” Donohue says. “I got done with the 15th pull-up with only a few seconds left before the eight-minute cutoff. I came off the bar and pulled my knee sleeves down. I didn’t realize I had another four minutes until I looked around and everyone was screaming at me to keep going. I pulled my knee sleeves back up quick and went back to work.”

Kilo Is Proud Of You Charlie!! For the whole story, click here.

Important Links:

RLC Score Sheet 

Leaner & Sexier Blog

Announcements: 

If you are planning on going to the Reebok CrossFit Regionals at Navy Pier you can purchase tickets individually or in a package deal at The GYM. If you are riding the Charter Bus- $150 pkg. includes bus, tickets & drinks on the bus! We have room for 18 more.!

Again, Please remember to bring water bottles to your workouts.  We do not have drinking fountains like we did on Viking Rd.  We will have water on hand for those that need it, but it will help tremendously if you remember to bring your own!  Thank you for being flexible as we are going through our transition into our new place!

Parking:  Thank you for being mindful with your parking!!

RX:  Power Clean and 2 Jerks 3×2 @ 85% and 3×1 Clean @95%. As Many Rounds As Possible 5min. Burpee Broad Jumps. Then, 20 Rope Climbs

Gold:  Power Clean and 2 Jerks 3×3 and 2×3 Cleans. As Many Rounds As Possible 5min. Burpee Broad Jumps. Then, 20 Rope Climb attempts.

Silver:  5×10 Medball Cleans. As Many Rounds As Possible 5min. Burpee Broad Jumps. Then, 20 Strict Pull Ups and 20 Kipping Pull Ups.

Endurance:  Barrier Hops 3×5, Z drill x 4, Pro Agility x 4.

Men’s S&C:  RX

Women’s S&C:  Silver

Competitor:  WOD posted at The Gym