March 6, 2013
The CrossFit Games Begin!!
Check Here for Games Updates and Wod Releases.
Sarah McCormick and Sonia Rodriguez 2012 Regionals
Lets Go Kilo! Bring It!
The myth that women shouldn’t lift heavy is only perpetuated by women who fear work
and men who fear strong women.
Don’t Ever Give Up: No Excuses
Announcements!
Motivational Seminar by Armand McCormick tomorrow March 7th 7:30-8:30pm @ The Gym. Find motivation in your sport and life!! To register, click here and purchase a ‘Thursday Seminar” and then register for the Motivational Seminar. Don’t miss this amazing opportunity!!
RX: Max Clean & Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.
Gold: Clean & Jerk 4×3. Then, 50 Double Unders (attempts), 40 Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Pull Ups.
Silver: Med Ball Cleans 4×10. Then, 50 Single Unders, 40 Push Ups, 30 Overhead Squat (bar), 20 Strict Pull Ups.
Endurance: 200 Double Unders, 500 m row, 1mile run.
Men’s S&C: Rest
Women’s S&C: Rest
Competitor: RX
Important Note!! Hey Kilo Memebers!!! As most of you know, Trav and Paige are going to be parents very soon!! Armand thought it would be fun for members to bring in a bag of diapers for the expecting couple!! Yes, we are having a DIAPER PARTY for Trav, he just doesn’t know it haha!! Bring 1 pack of diapers for Travis’ “Diaper Party” this week. If your last name begins with A-M purchase Newborn Diapers and those beginning with N-Z a size 1 or 2. This is going to be a blast to see Trav’s face when he gets ALL those diapers!!! 
Let’s help get him ready for fatherhood!!
WOD 11:30 gold
CJ: 80 85 88 90(5k PR)–30K improvement from June.
WOD: 14:47 (45K snatch) (burpee pullups)
C&J- 75,80(F- missed jerk),80,83(F- missed jerk)
WOD: 21:03 RX
Endurance: Done except 1/2 mile of the run, ran out of time
WOD: 18:52 Rx
C&J : 35k still waitng for that moment that it feels weightless
wod:7:10 25k gold
C&J- 20, 23, 23, 25
I know it slowed us down alternating, but I appreciate it 
WOD- 13:25 15k snatch. Thanks Mandy forr sharing ur bar for the burpee pullups
BWC- done
I loved sharing a bar – made it more fun & I kept losing count so win/win for me:)
C&J: 60k, 62(fail), 62k
WODL 15:30 rx except for bupree/PUs
C&J: 55f, 55f, 55 success! PR 1 k haha
WOD: 12:05 RX for DU and HRPU, gold for snatch and burpee pu.
Hey mac im going out of town thursday night an wont be back tell monday. Will anybody be around thursday during the day so i can do the open wod?
C&J-90k
WOD-10.49 burpee pu’s rest rx
CJ 105
WOD 14:18 Rx wasn’t feeling muscle ups today ended up being attempts
C&J:85k
WOD: 12:06 rx
C&J: 58,60,62 (pr)
WOD: 13:56 gold
C&J: 55, 58, 60 (PR)
WOD: Mix of all WOD’s….50dbl, sketchy HRPU, 35k snatch, and strict PU & burpees. I had NO pull left. Literally. None.
19:40????
C&J: 40k
WOD: 17:35, 30k for HPS
73-76-79(missed jerk)
17:26 rx
135, 140, 144(missed jerk), 144(2k pr)
11:55rx
C&J: 80K
WOD: 12:39RX Burpee PU
C&J 90, 100f
WOD 11:37 gold
Pulls only
WOD: 14:15 Rx
125k, missed jerk w/ 130
7:46 w/ 40k hang snatches
Gold
C&J – ended w/ 37k
WOD: 14:28 (25k)
70k clean and jerk double unders were double then single 35k power snatch pull ups
78-81f jerk-83f clean
15:38rx
C&J-105kg
Strict press-85kg
WOD-15:42 RX (back rings)
C&J: 100 3k pr from two weeks ago
WOD: 7:57 gold
62k c&j
13:36 mod burpee pu
C&J 110, 115, 120 (fail J)
WOD 14:06 RX
C&j-80-90-95f. Power cleanened it easy but that dam front squat killed me.
WOD-15:48rx
Who wants to do the open wod tomorrow? I can do it anytime from 11 an 3.
C&J 65, 67×2, 2k PR on the clean but missed the jerk both times.
WOD: 17:05 Rx
C&J 80, 85 (failed jerk) 90 (failed jerk) 3k clean PR
18:43? rx
Adam I will do it with you tomorrow. Between 11 and 12 would work best. Text me 319-404-5893. Will someone be available to verify?
Trivas armand said he would be there. 11:30 sounds good to me. Any body want to join in?
C&J: 115 (2k pr)
WOD: 8:51 Rx
Cj-35, 38, 40
WOD- gold. 20k snatch
16:45
Cj-35, 38, 40
WOD- gold. 20k snatch
16:45
C&J: 80, 85, 87f
Rx WOD: 10:55? MU drill and burpees
C&J – 57,60,62 ( 10k PR from last max- 5k pr from last week)
Wod- 12:34 gold
I need to do open workout tomorrow or Friday I anyone is!
CJ:76K
WOD: 9:56 Gold
C and J Max 90, missed jerk at 95
Wod 12:16 gold
Silver
med ball cleans – black
WOD – 9:02 (OHS – black bar, Pull ups – green band)
Silver
10lb med ball
PVC Overhead squats.. should have used bar
Blue band…. should have used green.
7:17
Cj 90 old PR, 95k new PR, 95
14:10 wod gold