January 29, 2013
Learn To Be Comfortable Feeling Uncomfortable!! That’s Where The Magic Happens
Announcements!
The 2013 Games Open sign up is rapidly approaching. Sign up begins Jan. 31! The Open begins March 6th! The 2013 new rule book was released. Are you undecided? Read this: Why Compete in the Open?
Be part of the fun!! Sign up for the Open! What do you have to lose?
Reasons why you should to compete in the Open:
A. Have fun
B. Challenge yourself
C. Qualify as an individual
D. Qualify as a team
E. Get fitter
You do not have to be an elite athlete to compete in the Games! If you are borderline, talk with one of the Kilo Coaches!! Email Armand this week at [email protected] You will be on an email list so he can keep contact with you. JUST DO IT!
Reminder the kick off to our 24 day Advocare Challenge is Thursday January 31 (Thursday) at 7pm at The Gym! This challenge will help you make those lifestyle changes and support your body nutritionally to “fill in those gaps missing from your diet.” It’s not too late to join the challenge! Just contact Sarah or Shantelle!
There is another Body Weight Challenge that started TODAY at The Gym! Check the announcements white board (located to the right of the wod board) at the gym for more details!
RX: Back Squats 5×4 @85-90%, and 3×5 Bulgarian Squats max effort weight. 2 rounds for time of 3 rope climbs and 15 Kettlebell Swings (35/55). Time Cap 7min. Then, immediately after time cap do 10 min As Many Rounds As Possible of 15 Air Squats and 3 Muscle Ups.
Gold: Back Squats 5×5, and 3×5 Bulgarian Squats max effort weight. 2 rounds for time of 3 rope climb attempts and 15 Kettlebell Swings (35/55). Time Cap 7min. Then, immediately after time cap do 10 min As Many Rounds As Possible of 15 Air Squats and 3 Ring Pull Ups.
Silver: Back Squats 5×10, and 3×5 Bulgarian Squats. 2 rounds for time of 3 Strict Pull Ups and 15 Kettlebell Swings (25). Time Cap 7 min. Then, immediately after time cap do 10 min As Many Rounds As Possible of 15 Air Squats and 3 Kipping Pull Ups.
Endurance: Run 5k
Men’s S&C: RX
Women’s S&C: Back Squats 5×10, and 3×5 Bulgarian Squats. Then, 10 min As Many Rounds As Possible of 15 Air Squats and 3 Kipping Pull Ups.
Competitor: RX, 7 Downs, 15 Bar Muscle Ups.
Just wanted to drop a quick note and say thank you for all of your support since Dad died. It did not go unnoticed. I’m getting there swimming. Hope to be back at Kilo soon. You all are great.
BS – 65×2, 67×3
WOD – 7:02rx then took 1 min rest
9rds gold
Bulgarian – 15, 25,25
BWC – done
BS: 70, 72, 75, 77, 80
Bulgarian: 15, 25, 25
WOD: rope wod: not sure on time..shared with Krista. Prb 8 or 8:30 mins? Didn’t quite make it top on last 3…but you better believe I finished it.
Second WOD: 7 rds +9 reps (Gold)
Leave it to me to not get a rope burn…but a rope bruise…wtf?!
BS 70K Bulgarian Squats 20K bar
Rd (1) 4:10
Rd (2) 11rds + 12 air squats GOLD
BWC done
BS: 100 105 105 105 110
Bulgarian Squats: 50
WOD 1: 3:42 (only got 1/2 of last rope climb)
WOD 2: 11 rds + 15 air squats (gold)
BWC: done
Squats: 105, 115 for rest
Bulgarian Squats: 50Kg
WOD 1: 4:30 Rx
WOD 2: Disaster
BS 167K (spot on last rep)
Bulgarian 60K
WOD 1 = 2:44 RX
WOD 2 = 4 rnds + 17 reps
BS: 35 38 40 42 45
Bulgarian: 20k
WOD: 6:45 to the top once 25k kb
10 rnds + 15 squats purple band
BWC done
BS-110
Bulgarian-30 not really sure??
WOD-5.43 rx and 11 rds
BS: 63, 65, 68, 70, 73
Bulgarian: 40k
WOD: 5:30rx then 6 rounds with ring pullups
BWC: done
85-85-88-88f-88k
3:31 some waiting on ropes
Didn’t keep track of rnds, counted mu attempts
160,65,70,73,73
Bulgarians 40-60-80
2:59
12+17
Lift: 150k, 153k x 3, 155k
WOD 3:41 rx (I think) Lost track of rounds on second WOD, struggled w muscle ups today
BWC: Done
85-88-90-90-92(fail on #4)
3:05 rx
lost track of rounds…6 maybe?
162, 164, 164, 167, 170 x3 with spot on 4th
2:41
12 or 13 rds? +15
BS: 120, 125, 130, 133, 135k
Bulgarians: 60k
WOD: 2:46, 13 + 1 Rx
BS – 105k
WOD – 1st part 4:30 2nd part 9 rounds (ring pull ups)
BWC – Done
Bulgarians – 40k
BS: 80 80 85 90 90kg
BSS: 20 kg – time to add some weight!
WOD1: 6:37 Rx
WOD2: 8 rounds + 4 AS silver w/blue band
BS: 60,65,70,72,75 (Ended at 90%) with minimal booty poppin =)
Bulgarian: 18, 20…idk Sarah B knows!
Wod: 2:45 KB & 6 Strict PU w/band & 7 rds +15 AS with 6 Strict pullups with 3 different grips.
75×3, 78, 80
4:12 Rx
6rnds+15
BS: 60k
Bulgarian: 20k
1st round: 2:46, 35#, strict PU’s w/band
2nd round: 8 rds + 2 squats, kipping pu’s w/ black band
BWC: done
65k, 68k, 70k x3 BS
15&20k Bulgarian S
BS: 95-100-105-110-115
Bulgarian: 40-40-42
4:16 Rx
5 + 16 (MU with a spot or attempts with dips)
BS: 95, 98, 100, 103, 103K
Bulgarian: 40, 40, 42k
5:15 rx some waiting on the ropes
6 rounds rx
squats 175
3:32 (towel pullups x3)
10 rnds +2 rx
BS-90-95-100-105-110
Bulgarian-40-40-40
WOD-4:33 ish 6+15 i think. Lots of shairing an i lost track.
Nice work farmer.
BS-90-95-100-105-110
Bulgarian-40-40-40
WOD-4:33 ish 6+15 i think. Lots of shairing an i lost track.
Nice work farmer. Keeping us all on track tonight there was a lot going on.
BS 55, 60, 60, 62, 62
Bulgarian 15, 20, 20
wod 5:25 rx a little wait time for rope
amrap: disaster
Thanks for the tips tonight Farmer..lol!
Squats: 57, 62, 65, 65, 65
Bulgarian: 15, 20, 20
WOD1: Just remember thinking I have about 2 minutes to rest… so 5-ish minutes.
WOD2: 9+8 reps Gold
85k back squat 40k Bulgarian squat under time cap