January 14, 2012
Who Chooses Squats?!?!
5 reasons Why Women Should Squat
Tips for Faster Recovery following Squats
Announcements:
Thursday January 17th, 6-8 in The Gym Office: Personal Trainer Food and Advocare Tasting. Perfect time to taste test our nutritional products!
Swimming dates for this winter will be: February 9th, followed by the first Saturday of each month until May 4th. Central Middle School from 8-9 am.
Our Body Weight Challenge is done! Great work to everyone! We have all gotten stronger at Burpees and Handstand Push Ups!! Stay tuned regarding the prize for those of you who committed to doing the challenge everyday!
RX: 6×6 @ 80-85% Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits (tire), 10 Hang Power Cleans (55/85).
Gold: 6×6 Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits (tire), 10 Hang Power Cleans (55/85).
Silver: 6×10 Back Squats. 5min As Many Rounds As Possible of 10 Hammer hits (tire), 10 Medi Ball Cleans.
Endurance: 3 rounds for time of 50 Air Squats and 50 Double Unders.
Men’s S&C: 6×6 @ 80-85% Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits(tire), 10 Hang Power Cleans (85).
Competitor: RX + 50yd Handstand Walk and 2 rounds max Bar Muscle Ups.
Ha Best excuse to squat ever.
Back squats 25 30 30 33 33 35 (silver)
Wod: gold 4 rounds hpc with 15 k bar only
BS – 60×2, 62×4
WOD – 4rds (35k)
Hello Kilo,
It’s been too long. Just wanted to let you all know a little something I’ve noticed since I’ve been gone learning to swim- normal gyms suck. Don’t get me wrong, I’m glad that people are doing something. Especially since obesity has surpassed starvation in this crazy world of ours. After CrossFitting for almost 6 years I forgot what makes it great. When I go to the gym (not The Gym) now I swipe my card, go do my own thing, nobody attempts to help me get better. Nobody cheers me on. Nobody looks for competition. They just go in and do whatever they want and then go home. It sucks. If you’ve forgotten what you left let me tell you that you don’t know what you’re missing ’til it’s gone. Hopefully I can get my lap swum in the next month so I can get back. And thank your coach for making it hard and your community for not letting you quit even when you want them to shut up because it’s not going to happen somewhere else. That is all. Miss ya.
Sam
Awe, thanks Sam! It is a great gym!! Hope to see you back soon!
BS: 100k
WOD: 2.5 rds @ 50k
Great message Sam
BS: 110kg
WOD: 50 reps
HSPU / Burpees: ZERO!!! Yeah buddy
We miss you too SAM!
BS: 110
WOD: 3rds 10 hammers
Thanks coaches for pushing us, cause usually its not the physical stuff that makes us want to quit or not go 100%. Thanks for making us mentally tough!
BS: 75k x 3, 85k x 2, 90k x 1
WOD: 3rds (40k)
BS: I have no idea where I started, but I ended up at 39k. I will keep track of the build next time
WOD: 4 rounds + 10 hammers and 1 med ball clean.
The best thing about being new — everyday is a PR day
Happy Monday all!
You have no idea?? That’s why it’s called BS haha! JK! Glad you are posting Bridgette!! Keep up the great work lady!
I could barely keep up with all the counting! I will get this all down. I promise!
BS: 65, 68, 70, 73, 73, 75
WOD: 3 rds + 1 hammer. (45k)
Wholy numbers Danae!!!
Fantastic numbers on the squats Danae….looking strong!
BS-130k
WOD-74 reps @ 70k
BS: 70k
WOD: 3 Rds + hammer, 40k HPC
BS: 60,63,65×2, 68×2
WOD: 1 clean short of 4 rds. Gold (40K)
77k
85reps rx
65×2, 67.5, 70×2, 72.5
WOD: 2rnds Rx
BS-6x35k
WOD- 4.5 rounds @ 25k
Lift: 145k
WOD: 73 reps 70k
BS-100k all sets
Wod – 6rds. Silver
BS: 2×110, 2×120, 2×130
WOD: 4 rounds gold(70 kilo)
BS: 60 65 70 75 80 85
WOD: 3 rounds + 9 swings (HPC@50kg)
BS: 50k
WOD: 3 rds + 13 reps, 30 kg HPC
BS 155K failed 160K last set
WOD 56 reps RX
BS- ended at 175
wod, 1 clean short of 4 rnds RX(79 reps)
BS: 85-90-92-95-100-102
WOD: 4+13 RX (93 reps)
Bs: 110,110,120,130,130,130
2rds+4pwr 65k its fun to find the one hammer that has the splinter that gouges you. Builds character.
BS: 58,60 for the rest
WOD: 3 rds + 2 hpc (hpc @ 45k)
BS 80-85-90-92-95-98k
70 rx
BS-80-85-90-95-97-100
WOD-51@70k
Well ive been at kilo for a year now. Time flys! I want to say thanks to everyone ive met sofar coaches an members i look forward to coming to the gym every day because of the great people there day after day putting in the work to inprove an pushing me to do the same.
adam, it’s been highly motivating watching your success!! so glad you’re here!
I’m gonna try and do better at posting.
BS 65×2, 67×4 planned on going up but failed #6 of set 4…mental
Wod: 3 rds +18
BS 60k
WOD 3 rnds +11
mod 45k
BS: 55, 55, 55, 50, 50, 55
Wod: 3 rounds, plus 10 hammer hits. 35k
bs at 150k