March 5, 2013
Strength is the product of struggle
The 2013 CrossFit Games Open Is Upon Us
Important Announcement!
CrossFit Kilo has earned its place as a strong competitive team, finishing 8th in the world in 2012! Kilo wants to continue to dominate and has the opportunity to do so with the ability to choose from our abundance of qualified and competitive athletes.
This year, we feel we can take 2 strong Kilo teams to Regionals!! Kilo Team 1 has been chosen. If you are not on the list for Team 1, please take this opportunity to log on to the Games site and place yourself on Kilo Team 2! Help field another strong Kilo team! We can do this!!!
KILO TEAM 1: Men: Armand, Charlie, Ian, Jared. Women: Sarah, Sonia, Kate, Jess. Kilo 1 is a strong team! Register under Kilo 2 and let’s make this team strong! Do it now before its too late!
Get Motivated in Your LIFE, not just your sport!!!
Perfect timing!! Motivational Seminar by Armand McCormick Thursday 7:30-8:30 at The Gym!! This seminar will not only concentrate on motivation in athletic performance, but how it spills into every aspect of our lives . He will answer those burning questions you may have such as: What is motivation? Who provides you with motivation? Where can you find motivation? Think about those questions and DO NOT miss this excellent opportunity to change your life!!
RX: Max Overhead Press. Then, 3×3 Push Press @ 90%. As Many Rounds As Possible 12min. 100yd shuttles (10yd increments), 10 KettleBell Swings (55/70), 10 Deadlifts (70/100).
Gold: 4×5 Overhead Press. Then, 3×5 Push Press. As Many Rounds As Possible 12min. 100yd shuttles (10yd increments), 10 KettleBell Swings Swings (35/55), 10 Deadlifts (60/85).
Silver: 4×10 Overhead Press. Then, 3×5 Push Press. As Many Rounds As Possible 12min. 100yd shuttles (10yd increments), 10 KettleBell Swings Swings (25/35), 10 Deadlifts (35/45).
Endurance: 3×5 Barrier Hops. W-Drill x3. 3×20 Back Squats.
Men’s S&C: RX
Women’s S&C: SILVER
Competitor: RX, Competitor’s wod
OP: 25 35 35 38k
PP: 45 45 48
Wod: 6 rounds +20 yrds. 45lb db 55 dl
OP: 25 35 35 38k
PP: 45 45 48
Wod: 6 rounds +20 yrds. 45lb kb 55 dl
OHP: 62Kg, 70K Failed. I used to be stronger
WOD: 4 rounds plus 3 Deadlifts Rx
OHP – 57k (matched pr)
PP – 65k
WOD – 5 rounds + 2 kbs Rx
OHP: 48, 50f, 50f
PP: 50, 60, 63
WOD: 6+4 DL Rx
OHP:50,57,60f
PP: 70,70,70fff
WOD:4+9 DL RX
Endurance WOD: 20in barrier jumps, BS 3×15 @ 60k
1.5mi-snowshoe unbroken trail
ohp 80k
pp 80, 84, 86
7rds + 10 yd run
OHP: 75 failed 77
PP: 80,84, one rep@86then dropped to 70 to work on rhythm.
WOD:4+8 DL
OHP- 35,38,40(f)
Pp- 3×3 at 35
Wod- 4 rounds RX
OHP- 20, 20, 23, 25
PP- 25, 28, 30
WOD- 3rnds 6kbs. 1st 2 rnds 60k dl 3rd rnd 35k. 35lb kbs. 2nd round dl’s was ugly towards the end.
BWC- done
OHP-70
PP-65 3×3
WOD-4 rds plus 1 kb. Rx
OHP-25k maxed at 30
PP-33k
WOD 5 rnds with 45 KB and 35k for deadlift.
BWC gold without the band!
Of course I do have to mention I wouldn’t have done the 25 PU without the band had this one guy (once again I’m horrible with names!) not said “Just do 5 at a time!” Thanks for that!
good job Sarah
u r a rock star sarah!!!! And if you want to work out on thursday, I’m going to the gym around 8
Thanks guys!! Michelle, I will def be there! It’ll be around 830 tho as I have to drop Gavin off to daycare. But unless something comes up I’ll be there
OHP 72
PP 80 80 85
WOD 6rd+6shuttle runs
OHP; 40K
PP:50
WOD: 3 RDS +25
BWC with purple band
OHP: ended at 40k (pr by 3k)
PP: 50
WODL 4 rds rx + 10 yd run & 10 kb
OHP: 75K
PP: 65K 3×3
WOD: 4 Rds + 70yds RX
Missed BS yesterday, did before class: 90K (10K pr) failed at 92 twice.
OHP: 41
WOD: 5 rds + 10 gold
OHP 65K, 68K, 70K, 72K, 74K (fail)
PP 80K, 87K, 92K, 95K
WOD 6 rnds + 15 RX
100 new standard BF Sit-ups (OUCH!!!)
What is the new standard for butterfly situps?
No lift
7 rounds plus 20yd run rx
OHP: 80K, 83K(fail)
PP: 90K
WOD 4rds plus 10 dead lifts. I started my rounds with deadlifts. Farmer stole my KB as the clock wound down. Thats ok, he wanted it more than I did.
OHP shitty
PP 60-62-64
WOD 7+10 yds rx
OHP: 83
PP: 95
WOD: 7+100 yds.+6 Kb
5rds + 20yds RX
BS- 170/180/185 (3k PR)
WOD- 5 rds. + 14 reps
OHP: 48, 50F, 50F (matched my previous PR)
PP: 50, 55, 60
WOD: 3 + 10KB
WOD was RX. Didn’t want to do the 55 KB but figured I should suck it up
OHP: 31k (barely), 1k PR
PP: 45k
WOD: 4 + 100 yds, Gold
Did Silver BWC with black band. Got 8 consecutive…goal is to hit 10, then down to red band, then no band! Need to get past only being able to do one at a time without a band.
OHP-30K
PP-50K
OHP 85 88
pp 100,105, 115
6+ run and swings
65lb db for swings
OHP: 43, 45(f), 44 (3k PR)
PP: 50×2, 55 (10k PR)
WOD: 5rnds Rx
OH Press: 63, 65(F), 65(F)
Push Press: 70, 75, 80
WOD: 5Rds+10 Rx
60k over head press 70k push press 80k deadlift 55lb.bell 5 rounds plus 6 kb swings workout with some serious competitor’s today. Wow!
OHP 4×5 25, 27, 27
PP 4×5 35
WOD 5+3, 45 DL, 35 KB
OHP: 30, 33, 35×3 which were all fail
PP:40, 45, 45
WOD: 4 rds RX—first time swinging that big Bertha successfully…and 40 times. (Pats self on back)
Wod 6+11
Ohp: 85
Pp: 100k
Wod 6+11
Ohp: 85
Pp: 100k
OHP-65-67f-67f just didnt have it today
PP-70-75-80.
WOD-4+12rx not a very good effort today on my part.
100 bf setups new standard then 50 weighted setups for my shity effort today.
OHP: 29(2kPR), 30F, 30 (PR) Longest OHP ever until the “Slinger” kicked in
Didn’t have time for the WOD…making up on Thurs
Gold
OHP – ended w/31
PP – ended w/34 I think
WOD: 5 + 7DL (started with DL)