October 13, 2014

Posted on October 12th, 2014 by thegymcf

10703691_2339894574948_3394456156136067726_nSuccess Doesn’t Happen Overnight

Trust The Process

#kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

MONDAY HOT BOX CLASSES

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

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Every Minute On The Minute for 4 min 2 Clean @9 RPE, then 4min Every Minute On The Minute of 2 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift. (70/100), 10 Chest To Bar Pull Ups, and 20 Walking Lunges. Time cap 12min cap. Refer to June 2, 2014

Gold: Every Minute On The Minute for 4 min 4 Clean @9 RPE, then 4min Every Minute On The Minute of 4 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift (60/80), 10 Pull Ups, and 20 Walking Lunges. Time cap 12min cap.

Silver: 8×3 clean progressions. Then, 10 rounds for time of 5 Deadlift (30/40), 10 Jumping Pull Ups, and 20 Walking Lunges. Time cap 12min cap.

Endurance: 50 Double unders and pro- Agility x6

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 12, 2014

Posted on October 11th, 2014 by thegymcf

10696196_849716215334_5442809344688409122_nBe Kind To Yourself

You Only Have One Of You

Hot Yoga at 5pm

#weekendwarrior  #kilotrained

Social Media Challenge: #weekendwarrior–all those other sports we play on the weekends.

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

 

October 11, 2014

Posted on October 10th, 2014 by thegymcf

IMG_2565While One Person Hesitates Because He Feels Inferior

The Other Is Busy Making Mistakes And Becoming Superior

#kilotrained

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

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:  5  Overhead Press + 3 Push Press @ 8RPE. Then, 25 Bar Muscle Ups, 50  Over Box Jumps (24/30), 100 Hang Power Cleans (35/50). 30min cap

Gold: 5  Overhead Press + 3 Push Press @ 8RPE. Then, 25 Chest To Bar Pull Ups, 50 Over Box Jumps (20/24), 100 Hang Power Cleans (30/40)

Silver: 5  Overhead Press + 3 Push Press. Then, 25 Pull Ups, 50 Over Box Jumps (20), 50 Hang Power Cleans (Bar)

Competitor:  Google Doc

October 10, 2014

Posted on October 9th, 2014 by thegymcf

10440734_848981228254_9060888894238480807_n“Peace Is The Result Of Retraining Your Mind To Process Life As It Is

Rather Than As You Think It Should Be”~Dr. Wayne Dyer

#kilobuddy  #kilotrained

Social Media Challenge: #kilobuddy–we all have friends here..  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

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:  Power SnatchHang Power Snatch 3×2 @ 8RPE. Every Minute on The Minute for 30min 5  Wall Balls. (14/20) (12′) and 25ft Handstand Walks.

Gold: Power Snatch + Hang Power Snatch 3×2 @ 8RPE. Every Minute on The Minute for 30min 5  Wall Balls. (14/20) (10′) and 5 Wall Walk.

Silver: 3×5 Snatch Progressions. Every Minute on The Minute for 30min 5  Wall Balls. (10) (10′) and 3 Wall Walk.

Endurance: Bounds 3×20, pro agilityx4, t-test x4, short shuttle x4.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

October 9, 2014

Posted on October 9th, 2014 by thegymcf

IMG_2518This Guy Is Definitely Not a Skinny Kid Anymore!  #kilostrong

TBT at The Gym CrossFit Kilo!

This is one of our Kilo Coaches

(These TBT pictures will include coaches from Waterloo and Waverly Kilo Trained Gyms as well)

Guess Who It Is!!

#kilotrained

Social Media Challenge: #gymnasty. Enough said.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

THURSDAY HOT BOX CLASSES

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

Hot Yoga: 6am and 4:15pm 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 and 5pm.  Basic Skills class 5am and 5:30pm

Silver:  Basic Skills Class 5am and 5:30pm

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C:  Sumo Deadlift 3×5 @ 8RPE. Then, with a 30min clock complete 150 Double Unders , 21-18-15-12-9-6-3  Pull Ups , and Assisted Alternating Pistols. with the remaining time accumulate as many calories as possible. Your score is number of Calories.

Competitor:  Google Doc

Mac Talk

Posted on October 9th, 2014 by thegymcf

Impulsive behavior is the act of making a decision with little to no forethought that seemed to be such a great idea at first. Typically this behavior results in unwanted or less than desirable consequences.

What the hell am I talking about right now? This would be a brief description or definition of how our society often behaves. We see impulsive behavior in many areas of our life, and everyone has them. The trick is to minimize the behavior. Take 5 min and write down your impulsive behaviors. Now determine if they have a negative impact on you, your family, your friends, or your career. The impulsive behaviors can be anything from eating, drinking, spending, attitude, lying etc. I have a list that needs to dwindle and I would assume a lot of us do. The first step is to be honest with yourself. I would assume one of the most popular impulsive actions we as parents do is give anything and everything to a child as a “reward” or a please shut the fuck up bribe. Constantly rein-acting that behavior will only give children the wrong idea of what the “real world” is like. How about those that “call out of work” because they are “sick”, or are they really? That is an impulsive behavior that will eventually have a negative impact on your life. Spending is probably a extremely large issue as is eating and drinking.

Lastly, voting. This may not come across as impulsive but I do think that it is. Those out there that vote for or against because of something they heard on a TV ad is much like maxing out your credit card on HSN (Home Shopping Network, I had to Google that).  Stay away from voting if you are not truly educated about your decision.  “Go Vote” seems to be a popular slogan for our less than perfect democratic right, but why the hell would you vote if you don’t know what you are voting for? Would you buy some shit on amazon without knowing what you are getting?

In short, identify your impulsive problems and correct them. Some of them are tough to break. Mine are.

FYI, my driving probation ends in in 3 months and 6 days.

-MAC

 

October 8, 2014

Posted on October 7th, 2014 by thegymcf

IMG_2517“The strength of a woman is not measured by the impact that all her hardships in life have had on her;

but the strength of a woman is measured by the extent of her refusal to allow those hardships to dictate her

and who she becomes.”

#kilostrong  #kilocoach  #kilotrained

Social Media Challenge: ##kilocoach–with a coach or can be totally just creeping on them.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

WEDNESDAY HOT BOX CLASSES

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

Hot Yoga: 9:30am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Sumo Deadlift 3×5 @ 8RPE. Then, with a 30min clock complete 300 Double Unders , 21-18-15-12-9-6-3  Chest To Bar Pull Ups, and Alternating Pistols. with the remaining time accumulate as many calories as possible. Your score is number of Cal.

Gold:  Sumo Deadlift 3×5 @ 8RPE. Then, with a 30min clock complete 150 double unders, 21-18-15-12-9-6-3 Pull Ups and Assisted Alt. Pistols. with the remaining time accumulate as many calories as possible. Your score is number of Cal.

Silver: Sumo Deadlift 3×5. Then, with a 30min clock complete 300 Single Unders , 21-18-15-12-9-6-3 Pull Ups and Air Squats. with the remaining time accumulate as many calories as possible. Your score is number of Cal.

Endurance: 5x 300yd shuttles

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

October 7, 2014

Posted on October 6th, 2014 by thegymcf

soniaWaterloo Kilo Trained Head Coach Sonia

“No one learns as much about a subject as one who is forced to teach it.” -Peter F. Drucker

#kilocoach

Social Media Challenge: ##kilocoach–with a coach or can be totally just creeping on them.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

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:  Box Squat 3×5 @ 8RPE.Then, 4 round for time of 400m backwards run, 100 Walking Lunges, 50 Hand Release Push Ups

Gold: Box Squat 3×5 @ 8RPE.Then, 4 round for time of 400m backwards run, 100 Walking Lunges, 30 Hand Release Push Ups

Silver: Box Squat 3×5.Then, 4 round for time of 400m backwards run, 50 Walking Lunges, 25 Hand Release Push Ups

Endurance:  3x20yd Double leg hops, 100 Double Unders, 3×10 Russian Box Jumps

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 6, 2014

Posted on October 5th, 2014 by thegymcf

IMG_2553#1 Coach

Congratulations to Kilo’s Jordan Weichers in qualifying for the American Open! #kilobarbell

Congratulations to all of the Kilo members who competed this past weekend in Des Moines! 

Those of you positively representing Kilo make us proud to be part of The Gym!!

#kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

MONDAY HOT BOX CLASSES

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

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 3 x 2  Power Clean + Push Press + Jerk @ 8RPE. Then, 7 Rounds for Time of 10 Ring Muscle Ups, 200m run, and 10 Back Squats (50/70) Time Cap 30 min.

Gold: 3 x 2 Power Clean + Push Press + Jerk @ 8RPE. Then, 7 Rounds for Time of 10 Chest To Bar Pull Ups and Dips, 200m run, and 10 Back Squats (35/50) Time Cap 30 min.

Silver: Power Clean and Jerk Progressions 3×5. Then, 7 Rounds for Time of 10 Pull Ups, 10 Push Ups, 200m run, and 10 Back Squats (20) Time Cap 30 min.

Endurance: 3 Rounds of 50 Double Unders and 25yd Sled Push 50% BW.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 4, 2014

Posted on October 3rd, 2014 by thegymcf

10445935_474531589316207_489887214805307484_nCongratulations To Kilo’s Tony Merfeld and Navya Joseph on their Engagement!

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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

Services Offered

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

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

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:15min Max Deadlift. Then, with a partner complete 3 rounds of 20 Overhead Squats (40/60) and 20 Hand Release Push Ups then 3 rounds of 20 Box Jumps (30/24) and 2 Pistols, then 3 rounds of 20 Ground To Overhead(40/60) and 20 Toes To Bar then complete 10 muscle ups.

Gold: 15min 3rep Max Deadlift. Then, with a partner complete 3 rounds of 20 Overhead Squats (30/40) and 20 Hand release push ups then 3 rounds of 20 Box Jumps (20/24) and 20 pistols, then 3 rounds of 20 Ground To Overhead (30/40) and 20 Toes To Bar then complete 10 CTB Pull ups.

Silver: 3×10 Sumo Deadlift. Then, with a partner complete 3 rounds of 20 Overhead Squats (bar) and 20 Hand release push ups then 3 rounds of 20 Box Jumps (20) and 20 Air Squats, then 3 rounds of 20 Ground To Overhead (bar) and 20 leg raises then complete 10 pull ups.

Competitor:  Google Doc