July 14, 2014

Posted on July 13th, 2014 by thegymcf

10502244_474530052649694_5484231810860447920_nWhen Healthy Competition Prevails,

You Come Out To Play and You Play To Win

Hey Everybody!!  Bring a Friend day on Wednesday July 16th!!  Share your passion for CrossFit!  Have your friend sign up for a free guest pass here!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (15/20), 21 Chest To Bar Pull Ups, 100m WALK, 15 Chest To Bar Pull Ups, 100m WALK, 9 Chest To Bar Pull Ups

Gold: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (10/15), 21 Pull Ups, 100m WALK, 15 Pull Ups, 100m WALK, 9 Pull Ups

Silver: 5×2 Snatch (technique work). 100m Pinch grip WALK (5/10), 21 Jumping Pull Ups, 100m WALK, 15 Jumping Pull Ups, 100m WALK, 9 Jumping Pull Ups

Endurance: 5x25yd Sprints then 5x30sec Speed Box Jumps

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 13, 2014

Posted on July 12th, 2014 by thegymcf

10464025_805671112784725_44570004367352900_nShannon and Ricky Harmon

High School Sweethearts and Soul Mates married in Grenada June 28, 2014

We all wish you guys a lifetime of love and happiness!

Congratulations!!

Hey Everybody!!  Bring a Friend day on Wednesday July 16th!!  Share your passion for CrossFit!  Have your friend sign up for a free guest pass here!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

July 12, 2014

Posted on July 11th, 2014 by thegymcf

Each day is a new life. Seize it Live itLife Is Too Short To Wait

Be Better…Be #kilotrained!

Hey Everybody!!  Bring a Friend day on Wednesday July 16th!!  Share your passion for CrossFit!  Have your friend sign up for a free guest pass here!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

SATURDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX:  “RYAN” 5 rounds for time 7 Ring Muscle Ups 21 Burpees (12″)

Gold:  “RYAN” 5 rounds for time 2 Ring Muscle Ups (or 7 Ring Muscle Up Progressions), 21 Burpees (12″)

Silver: “RYAN” 5 rounds for time 7  Pull Ups, 21 Burpees (12″)

 

July 11, 2014

Posted on July 10th, 2014 by thegymcf

week-20-goal-resetGet Your Goals On!

Hey Everybody!!  Bring a Friend day on Wednesday July 16th!!  Share your passion for CrossFit!  Have your friend sign up for a free guest pass here!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX:  6×1 Overhead Press @95-100%. Then, 50-lb. dumbbell squat snatches, 5 reps, left arm, 50-lb. dumbbell squat snatches, 5 reps, right arm, 50 double-unders

Gold:  6×3 Overhead Press @95-100% 3rm. Then, MAIN SITE WOD CrossFit.com

Silver:  6×5 Overhead Press . Then, MAIN SITE WOD CrossFit.com

Endurance:  Bounds 3×20, Pro- Agility x4,  T-Test x4, short shuttle x4.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

Mac Talk

Posted on July 9th, 2014 by thegymcf

Last week I discussed the ability to think when you are tired and not allowing yourself to lose track of what your body does during exhaustion. This week I think I want to add to the topic.  I coach and explain movement to people everyday for the majority of every day and there are times that I feel like I have successfully taught someone something but that is largely outweighed by the times I fail to get through to those I coach. A majority of the time I get the response “I CAN’T” from those who continually repeat the same faults. I am sure that those words are stuck in their mind before every attempt. Those of you that have said this to me before understand how much I enjoy those 2 words. That phrase is the lamest damn excuse anyone could ever use. Some of you ask why I swear so much, I ask you, why do you use the words “I can’t”? If you let your child say “I can’t” but scold them for yelling damn when they are upset I think you are backwards.

I want to try and give some insight on how you should think when trying to correct movement or learn something new. When you’re tired  you need to remember to think about mechanics more so than when fresh, we went over this, but what about when you are learning or fixing especially when you are over thinking? If you are trying to fix movement it is impossible to fix 3,4,5,6, or 7 things at a time. You need to understand that you are only going to be able to successfully fix 1 and with a stretch maybe 2 faults at once. You must take what is being coached and make sense of it in your own head. Just because someone tells you how to correct something and you hear their words does not result in magic! Changes can only occur if you are positive, hear what is being coached, process the words, apply what is being coached, and then see it before you attempt it. This is crazy, but you may continue to make the very same mistake. I am going to give you the most mind blowing advice, be positive, hear what is being coached, process the words, apply what is being coached, and then see it before you attempt it! Crazy huh? Keep repeating this and it will happen, be patient! NO need to look for any damn excuses either. Putting together and making sense of a lot of the movements we do is not easy nor should it be. If you don’t want challenged and you want “easy” sit on your ass have a drink in front of a big TV with a porno on.

Learning a movement is much easier than fixing a faulted pattern that has been repeated thousands of times. So, when you learn things it is best to apply everything that is taught the first time. Obviously this is easier said than done. Developing bad habits are easy to do however, if we look back to thinking before doing bad habits can be minimized. I feel that when you learn a movement you should try and replicate the gross motor pattern, or entire movement, then break it down into parts, or steps. Master the steps and then put it all back together. I feel like if you replicate the movement before breaking it down your brain will have a better understanding of the steps and it will be much easier to put the gross motor pattern together.

Always think and be aware.

-Mac

July 10, 2014

Posted on July 9th, 2014 by thegymcf

10450981_474530375982995_7887271720449443468_nGo Heavy or Go Home

#kilotrained

Lift heavy to lose more fat

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Gold:  Advanced Skills Class 5am or Basic Skills Class 5am or 5:30pm this week.

Silver: Basic Skills Class 5am or 5:30pm class this week.

Endurance: Open Gym/Skills

Men’s S&C: Every Minute on the Minute for 10min 1 Power Clean @ 95-100% and 2 Jerk . Then 3 Rounds or time of 50 Double Unders and 20 Alternating Pistols

Women’s S&C:  Every Minute on the Minute for 10min 10min 1 Power Clean @ 95-100% of 3 rm and 2 Jerk . Then 3 Rounds or time of 30 Double Unders and 10 Alternating Pistols (assisted)

Competitor:  Google Doc

July 9, 2014

Posted on July 8th, 2014 by thegymcf

10440983_681113895295134_3390886998324326558_nWhether You Think You Can or

You Think You Can’t

You Are Right.

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Every Minute on the Minute for 10min 1 Power Clean @ 95-100% and 2 Jerk . Then 3 Rounds or time of 50 Double Unders and 20 Alternating Pistols

Gold:  Every Minute on the Minute for 10min 10min 1 Power Clean @ 95-100% of 3 rm and 2 Jerk . Then 3 Rounds or time of 30 Double Unders and 10 Alternating Pistols (assisted)

Silver:  Every Minute on the Minute for 10min 10min 5 Med Ball Cleans. Then 3 Rounds or time of 50 Single Unders and 30 Air Squats.

Endurance: 5x 300yd shuttles

Men’s S&C: Rest

Women’s S&C:  Rest

Competitor:  Google Doc

July 8, 2014

Posted on July 7th, 2014 by thegymcf

10384534_474534102649289_7439703650666586781_nTurn Your Workout Upside Down With CrossFit!

#kilotrained

Turn Your Press Upside down and master the Handstand

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: 6×1 Power Snatch @ 95-100%. Then, 8min As Many Reps As Possible 2 L-Muscle ups, 4 Handstand Push Ups, 6 Power Snatches (50/80)

Gold: 6×3 Power Snatch @ 95-100% 3 rm. Then, 8min As Many Reps As PossibleMuscle Up Progressions, 4 Handstand Push Ups, 6 Power Snatches (40/60)

Silver: 6×5 Overhead Squat. Then, 8min As Many Reps As PossiblePull Ups, 4 Push Ups, 6 Power Snatches (BAR)

Endurance: 3x20yd Double Leg Hops, 50 Behind the Neck Overhead Press with Snatch Grip, 3×10 Russian Box Jumps.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 7, 2014

Posted on July 6th, 2014 by thegymcf

10464197_474531539316212_6380881881492474803_nMake It Happen

#kilotrained

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 1 Back Squat Every Minute on the Minute for 10min @ 95% and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (55/70), 50 Chest To Bar Pull Ups. 17min cap. Refer to 1/15/2014

Gold: 2 Back Squat Every Minute on the Minute for 10min @ 95% 3rm and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (35/55), 50 Pull Ups. 17min cap. Refer to 1/15/2014

Silver: 5 Back Squat Every Minute on the Minute for 10min and 3 Push Ups. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (25/35), 50 Jumping Pull Ups 17min cap. Refer to 1/15/2014

Endurance: Lines 25yds. Down and Back. 100 Double Unders.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 6, 2014

Posted on July 6th, 2014 by thegymcf

imagesRest Day

Seven Essential Elements to Rest and Recovery

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.