When Faced With Doing Nothing Or Doing Something

Always Choose To Act

setting the shoulder for bench

Announcements!

Bring A Guest Days again today and Saturday!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!  Normal class times!

No Yoga on Thursdays.  Please let us know what days you would like yoga!  Post to comments

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged

Mobility Seminar next Thursday May 16th 6-7.  Mobility techniques for joints including ankle, hip, thoracic spine, shoulders based on Kelley Starrett’s principles.  If you have pain or if you don’t have pain, can’t reach an overhead position easily, can’t hit a squat position efficiently?  Attend this seminar.  Don’t wait until you are injured.  Be proactive!! Mobility is beneficial to your total health and athletic performance.

RX:  Deadlift 3×3 @85%. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Gold:  Deadlift 3×5. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Silver:  Deadlift 3×10. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Endurance:  3 rounds of 50 Air Squats and 50 Double Unders.

Men’s S&C:  Deadlift 3×5 @ 80%, Bench 4×5 @ 85%. Then, with a Partner 200yd Lateral Wheel Barrow.

Women’s S&C:  Deadlift 3×10, Overhead Press 4×10. Then, with a Partner 100yd Lateral Wheel Barrow.

Competitor:  WOD posted at The Gym

Push Through

No Regrets

Un****ing Your Mind

Announcements!

Bring A Guest Days today, tomorrow and Saturday!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!  Class Times today are 5:30am and 6pm!!

No Yoga on Thursdays.  Please let us know what days you would like yoga!  Post to comments

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged

Mobility Seminar next Thursday May 16th 6-7.  Mobility techniques for joints including ankle, hip, thoracic spine, shoulders based on Kelley Starrett’s principles.  If you have pain or if you don’t have pain, can’t reach an overhead position easily, can’t hit a squat position efficiently?  Attend this seminar.  Mobility is beneficial to your total health and athletic performance.

RX:  Open Gym

Gold:  Open Gym

Silver:  Beginner’s Class:  Back Squats, Overhead Squats, Sumo Deadlift High Pull

Endurance:  Open Gym

Men’s S&C:  3×1 @ 100%, 2×1 @ 95%. Clean and Jerk. Then, 100 Double Unders, 100 Pistols, and 100 Burpees.

Women’s S&C:  5×3 Clean and Jerk. Then, 100 Double Unders, 100 Air Squats, and 100 Burpees.

Competitor:  WOD posted at The Gym  and Muscle Up Work

When Life Puts You In A Tough Position

Don’t say Why Me

Say Try Me

Power Clean Spinal Loading Error

Announcements!

Please post to the blog other days and times you would like to see yoga classes!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!  Are any of you going to use the 8:45am class?

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged  

RX:  3×1 @ 100%, 2×1 @ 95%. Clean and Jerk. Then, 100 Double Unders, 100 Pistols, and 100 Burpees.

Gold:  5×3 Clean and Jerk. Then, 100 Double Unders, 50 Pistols, and 100 Burpees.

Silver:  5×10 Med ball Cleans. Then, 100 Single Unders, 100 Air Squats, and 100 Burpees.

Endurance:  5x15yd Bounds, 5x25yd Sprints, Pro-Agility x5, 3×3 Single leg Overbox Jumps.

Men’s S&C:  rest

Women’s S&C:  rest

Endurance:  WOD posted in The Gym

When You Believe In Yourself, in Your Potential,

In Your Future, You Have No Choice,

Surrender Is Not An Option

The Best Way Out Is By Going Through The Pain and Suffering

Barbell Quickie

Announcements!

Don’t forget to your May Goals on the Goal Board!!

Childcare room is open!  Times are 8:45 class, 4:25 class, and 5:35 class.  You need to post to “comments” on the blog which time you will be bringing your kid (s) to class.  Post the night before so we know how many are coming!  Thanks!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

Regional Shirts have been ordered!! If you would like to pay with cash, pay cash on your account by the end of the week or it will be charged  

RX:  3×1 @ 100%, 2×1 @ 95% Snatch. Separate each set with a max Effort 250m Row. There will be a 1min rest between the row and snatch sets. Then, 100 Chest To Bar Pull Ups for time.

Gold:  5×3 Snatch. Separate each Set with a max Effort 250m row. There will be a 1min rest between the Row and Snatch sets. Then 100 Pull Ups for time.

Silver:  5×5 Overhead Squats. Separate each Set with a max Effort 250m row. There will be a 1min rest between the Row and Snatch Sets. Then, 50 Pull Ups for time.

Endurance:  Bounds 3×20, Pro Agility x 4, T-Test x4, Short Shuttle x4.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Your Wings Already Exist

Now All You Have To Do Is Fly

The QL Is Not A Bone

Announcements!

Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times are listed at The Gym.

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  3×1 @ 100%, 2×1 @ 95% Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (30/42). Every drop = 10 Burpees after WOD

Gold:  5×3 Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (25/35). Every drop = 10 Burpees after WOD

Silver:  3×10 Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (15/20). Every drop = 10 Burpees after WOD

Endurance:  2 mile Tempo run. 6, 7, 8, or 9 min mile pace

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Nice Job Kicking Some Ass Kilo!!

If You Believe You Can, You Probably Can,

If You Believe You Can’t, You Most Assuredly Won’t

Belief Is The Ignition Switch That Gets You Off The Launching Pad.

Don’t Ask For A Break, Make Your Own.

The Now Of CrossFit

Announcements!

Congratulations to the Kilo Competitors who competed at the Garage Games in Dubuque Saturday!  Great Representation KILO!!

Great job this past week Kilo members!  Tough Wods but you made it through!  Remember to keep signing up for classes!!

Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

REST/MOBILITY/STRETCH

Prepare Your Mind

Change Your Thoughts

Follow Through

Reach Your Goals!

Good Luck to the Kilo Competitors competing in the Garage Games Today!

Smash Those WODS!

The Burpee

RX:  1 mile run, Lateral Plate Toss (10/15) 100yds, 1 mile run.

Don’t Get Stuck In Excuses!

You Can Do More Than You Think You Can!

Dedication and Discipline of Diane Fu

Squatting To Restore Spinal Motion and To Poop

Announcements!

I know ALL of you aren’t posting to the BLOG!!!  Remember, it is a way for YOU to check your progress!!  POST TO THE BLOG PEOPLE!!

Remember to sign up for classes!!

Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  Overhead Press 3×1@ 100%. Then, 100 Burpees then accumulate (800k/1000k) Ground to Over Head

Gold:  Overhead Press 3×3. Then, 100 Burpees then accumulate (800k/1000k) Ground to Over Head

Silver:  Overhead Press 3×10. Then, 75 Burpees then accumulate (500k/700k) Ground to Over Head

Endurance:  5x100m Sprints and 3×30 sec. toe touches.

Men’s S&C: RX

Women’s S&C: Gold

Competitor:  WOD posted at The Gym

Guess Which Kilo Coach !

Week 4 of the game to know your Kilo Coaches!

Congrats to Traci Funk for guessing the correct coach last week!!

Rules:

Start Looking For Clues Sometime After 9am on Thursdays. 

We will release more clues throughout the day so be watching for it!

New Rule!!!  Guessing will begin at 6pm.  You will have 1 hr to submit your guess.

You are allowed only one guess so use it wisely!

The first person to guess the right coach wins!

Family members, spouses and girlfriends/boyfriends of that particular coach and staff aren’t allowed to guess (that wouldn’t be fair)

The coach that matches these descriptive clues will be revealed at 7pm!

Here are the first 3 Clues!!

I have been to Australia

I can kick a soccer ball over 60 m in the air.

I was born in Iowa

One Day We Wake Up, Look Around, And Wonder How We Got Here

How We Ended Up At The Place We Are Right Now In Life

It could range from anything like weight, health, jobs, family, relationships, bills, etc…

Remember, It Was A Culmination Of Choices We Made For Ourselves

If You Don’t Like That Place…

Make Different Choices To Change That

The Same Choices = The Same Outcomes

Chad Vaughn:  The Perfect C&J

Announcements!

Kilo members keep posting your workouts to the blog!!  You will be able to see your progress and it helps us coaches see your progress!  Blow up This Blog!!

Remember to sign up for classes!!

It’s May!  Don’t forget to your May Goals on the Goal Board!!

Childcare room begins May 6th!!  Times will be announced!

There’s still room on the Bus!!  FUN TIMES!! Sign up for the Kilo Chicago Regionals Bus and tickets $150 for the package deal!  Click here

Bring A Guest Days are coming up May 9, 10, and 11!  Round up your friends, colleagues, and peers!!  Show them how awesome The Gym has been for you!

RX:  Open Gym

Gold:  Open Gym

Silver:  Kipping Pull Ups, Deadlift Technique, Push Press Technique.

Endurance:  Open Gym

Men’s S&C:   Back Squats 3×1 @ 100%. Then, For time 60 Thrusters (30/42) and 60 Pull Ups

Women’s S&C:   Back Squats 3×3. Then, For time 60 Thrusters (30/42) and 60 Pull Ups

Competitor:  WOD posted at The Gym