March 1, 2013
Good Things Come To Those Who Work Hard!!
Spring Break is just around the corner!!
It’s easy to make excuses and skip working out when traveling for either work or play.
Instead, commit to your health and hit these Workouts On The G0!
Arm positioning in the Ring Dip
Using the Push up for skill transfer
Announcements!
Don’t Forget To Register for the CrossFit Open! Here are more great reasons why you should register!! Ask one of the Kilo Coaches to help if you aren’t sure how!!
Thursday, March 7th Motivational Seminar 7:30-8:30pm @ The Gym. Learn about Psychological Skills Training and dealing with pressures and lack of focus. Improve your performance in sport and life. To register, click here and purchase a ‘Thursday Seminar” and then register for the Motivational Seminar.
March 7, 8, and 9th bring friends, family members, neighbors, co-workers, etc. that want to try CrossFit!! Share the CrossFit “Save Your Life” benefits!! Start lining them up!!
RX: Back Squats 3×2@ 95% then 2×2@ 90%. 5 rounds for time of 10 Bulgarian Squats (30/40), 20 Ring Dips, and 30 Air Squats.
Gold: Back Squats 5×5. 5 rounds for time of 10 Bulgarian Squats (30/40), 20 Dips, and 30 Air Squats.
Silver: Back Squats 5×10. 5 rounds for time of 10 Bulgarian Squats, 20 Box Dips, and 30 Air Squats.
Endurance: Up hill sprint x10
Men’s S&C: RX
Women’s S&C: Silver
Competitor: RX, Endurance
BS – 74, 77, 80 (3k PR), 72, 72
WOD: 20:21rx – I love ring dips!
You’re crazy girl!
BS: 120 120 120 110 110
WOD: 14:45 rx
BWC: done
BS: Topped at 129
WOD: 15:55Rx. Turns out my family tree doesnt extend to Bulgaria or Turkey
Thanks Charlie – as we get heavier on these lifts and are working towards 100%, I really appreciate when a coach allows us ample time to work up to those %. Class stayed on track, but never felt rushed or unprepared for the next set. Thanks Chuck
BS-ended at 149k
WOD- 16:45 RX
BS: 120,125,127 the rest
WOD: 14:35rx
Silver
BS – 35k
WOD – 14:40 (bent knees on box dips)
BS- 3×2 @ 90, 2×2 @ 85
WOD: 21:00 RX
BS: 5X5 ended at 115
WOD: 13:28 30k Bulgarians
Pr’d my BS! 60 k
more and more every week ! Wod: 16:10 gold no weight with Belgium squat …..worked on form 
no band for the first 20 dips!
Weird…you did Belgium squats ? Describe those
170K
10:43 RX
BS-140×3, 135×2
WOD-15.23 dips on the GHD, rest rx
BS: 70k
WOD: 21:10, used black band for ring dips
BS:110, 115, 120, 115×2
WOD: 18:32 Rx
BS: 35, 40, 45, 50, 50
WOD: 13:54 – only 20 on bs though b/c my arms couldn’t press anymore weight over my head.
30 yard TIP TOE WALK to 100% top my arms off for the week.
BS: 80, 85×2. 80×2
WOD: 22:11 RX–red band for dips. Working on my kip….dear Lord…
bs 180k w/ spot on 6th rep, 170k
8:34 rx
BS- 35, 40, 45, 50, 50 (pr by1)
)
WOD- 16:42 I think. 25k bs no band on dips first rnd, 2nd and 3rd rnd red band, and red and black band on 4th and 5th round. (I wrote it wrong on the board
BWC done
Lift: 150k, 160k, 163k… 153kx2
WOD: 11:23 rx
squat 180 and 170
9:54
BS – 75,80,85 (pr x 2!)
WOD: 19 something. 25K bs & band on dips.
BS 130 140 150(needed spot for one) back to 140×2
WOD 14:13 Rx
BS-3×2 140/160/170 2×2 160/170
WOD:11:43 Rx
Bs 85, 80
Wod 15:00
BS – 115 120 120 110 110
WOD – 16:34 Rx
85-90-95, 90×2
16:59rx
80, 85×2, 80, 82
WOD: 11:56 Rx
BS-40,43,43,45,45
WOD 22:24 with 20 kilo bar and black band.
BS: 148, 143
WOD: 8:36 Rx
Squat: 145×3, 140×2
WOD: 17:09 Rx
BS: 75k
WODL 19:00 red band on dips
Back squats 90-95-98, 93×2
16:56 rx