July 23, 2014

Posted on July 22nd, 2014 by thegymcf

IMG_1541-M“The Reebok World CrossFit Games will begin tomorrow,

and I’m looking forward to the opportunity to compete against some of the top athletes in the world.

Our team has put in a lot of hard hours on this journey over the past few months and now it’s time to do what we came to do.

Thank you friends and family for your encouragement and support.

I’m especially thankful for all the generous givers through CrossFit Kilo that make this opportunity possible…

you could never be thanked enough, it is very much appreciated. It’s going to be an incredible week.

Let’s go!”~Ben Schmidt, 2014 CrossFit Kilo World Games Athlete
‪#‎whynotus‬ ‪#‎kilotrained‬

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are now open in Waterloo and Waverly!!  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:  Team Fifties.  Teams of 6 For time, working as male/female pairs each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.

Gold: scale Rx as needed

Silver: scale Rx as needed

Endurance: rx

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 22, 2014

Posted on July 21st, 2014 by thegymcf

10565185_313327548828764_3261723714380415503_n2014 Team Kilo Made It To Cali!!

Ben, Armand, Sonia, Charlie, Kaylen, Kate

Let The Fun Begin!!

#kilotrained

From Singles to Doubles

2014 CrossFit Games Event Schedule

Kilo Trained Gyms are now open in Waterloo and Waverly!!  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: For time:  Triple 3:  Row 3,000 meters,  300 double-unders,  Run 3 miles

Gold:  Row 2,000 meters,  200 double-unders,  Run 2 miles

Silver: Row 1,000 meters,  100 double-unders or 300 single unders,  Run 1 mile

Endurance: Lines 25yds. Down and Back. 100 double unders.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

July 21, 2014

Posted on July 20th, 2014 by thegymcf

10483991_474531612649538_5980919813893690336_nTeam Kilo Leaves Today For The 2014 World CrossFit Games!!!

The Dedication and Hard Work Will Pay Off!

#kilotrained

Congratulations Dan Moeller and Jordan Weichers!  2014 Kilo Open Champs!

2014 CrossFit Games Event Schedule

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: Frantasy Land:  Teams of 6!  3 females, 3 males.  This event will be performed as a relay, starting with Female 1, then Female 2, etc.

For time:
Female 1 completes 21-15-9 reps of:
30k. thrusters
   Pull-ups
Female 2 completes 15-12-9 reps of:
35k. thrusters
Chest-to-bar pull-ups
Female 3 completes 12-9-6 reps of: 
   42k. thrusters
   Bar muscle-ups
Male 1 completes 21-15-9 reps of:
   42k thrusters
   Pull-ups
Male 2 completes 15-12-9 reps of:
   50k thrusters
   Chest-to-bar pull-ups
Male 3 completes 12-9-6 reps of:
   60k. thrusters
   Bar muscle-ups

Gold:  Frantasy

Silver: Frantasy

Endurance: Lines 25yds. Down and Back. 100 double unders.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 20, 2014

Posted on July 20th, 2014 by thegymcf

10525390_10201861203683543_359040921810700920_nMeet Kilo Baby Elliott!

Congratulations Danae and Tyler!!

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 19, 2014

Posted on July 18th, 2014 by thegymcf

IMG_8817-MJordan Weichers lifting in our 2013 Kilo Open

Come Out And Support Our Kilo Lifters!!

Lifting Begins At 10am

Class Times tomorrow are 7am and 8:15am only due to our Oly Lifting Meet!

USAW sanctioned Kilo Open is TODAY!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party today after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!  Bring $20 to help offset the cost!

Kilo Trained Gyms are open in Waterloo and Waverly!!  Pass on the word to your friends who live in those areas!! 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!  Set up an appointment with Shantelle!

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

Come Play some FLICKERBALL !  45 min games  Have some fun while getting into shape!!

July 18, 2014

Posted on July 18th, 2014 by thegymcf

10371997_457464514356248_9143071318814373174_nKilo Members…Get Pumped Up For the Reebok CrossFit Games!!

Our Team Leaves For Cali in A Few Short Days!!

Come out to the Oly meet Saturday and stay for some fun!!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!

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: Overhead Press Max 8min. Then, “Badger” 3 rounds for time of 30 Cleans (30/43), 30 Pull Ups, 800m Run. Refer to April 8th, 2011. 40min Cap

Gold: Overhead Press 3 Rep Max 8min. Then, “Badger” 20 Cleans (30/43), 20 Pull ups, 800m Run. Refer to April 8th, 2011

Silver: 3×10 Overhead Press. Then, “Badger” 15 Cleans (20), 15 Jumping Pull Ups, 800m Run. Refer to April 8th, 2011

Endurance: 2mile run

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 17, 2014

Posted on July 16th, 2014 by thegymcf

271CrossFit Kilo athlete in the spotlight this month is Andrea Southall.

Andrea is a member of the women’s strength class. 

Her dedication and physical success has impressed us all!
 
Congratulate Andrea when you see her at The Gym!

Click here to read more about Andrea.

Beginner’s Class Thursday night is moved to 5pm. 

The Gym is closing at 6 except for those attending the seminar!  Come listen to Mark Schwab speak!  Click here for more information!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!

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 5pm this week.

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

Endurance: Open Gym/Skills

Men’s S&C: 5×2 @ 60% Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 25 Double Unders , 25 Air Squats, 200 M Sprint, 25 Push Ups

Women’s S&C:  5×2 @ 60% Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 15 Double Unders , 15 Air Squats., 200 M Sprint, 15 Push Ups

Competitor:  Google Doc

Mac Talk

Posted on July 16th, 2014 by thegymcf

Damn, where do I start? Been so busy! I am super excited for the CrossFit Games and I am hard at work trying to get our athletes lined up to capitalize on our abilities. After a brief presentation by Mark Schwab on psychological skills tomorrow night we will commence our “Mock” Weekend of training and then everyone will be more than ready. No injuries, everyone excited, and eager to win.  Enough on that.

Mentality jumps into my head right now. Sounds like a fun topic to bring up at this time. Do me a favor, if you have twitter, and follow a good friend of mine @chontosh. Right now he is riding the divide from Canada and is currently in Colorado. I want you to follow him only because I think it is good to get some insight from people who do not look for excuses to get out of physical and or mental hardship, instead he chases it. I am not saying that chasing hardship is for everyone, because it is not. What you should understand is how easy happiness comes even during shit storms. Read some of the simplest things he posts, put your self in his shoes, then ask yourself if you would be a whiny crying little bitch or happy and full of life.

I find it somewhat amusing when I see people wear “embrace the suck” shirts or any “I’m a badass” gear. I often wonder  and ask myself “When are they going to Harden The Fuck Up (HTFU)”? This doesn’t only apply to CrossFit. Look at what you wear, or say, or brag, or post about and be sure to live it. Fake ass attitudes get people nowhere. Don’t do and act out for attention.

One more thing. Mask your weakness! You have an injury or something wrong that requires you to wear a body cast or even a small cast, hide it. I watch athletes, and spectators, at some of these competitions we go to and you would think someone was practicing the art of mummifying. I want to ask some of these show boats if they really injured their neck, shoulder, back, hamstrings, calf, elbows, quads, and balls all at once or over the course of a few years. If you really need to body tape yourself so be it, just do everyone a solid and wear clothes too, perhaps over it. Dressing up like that draws attention and I would call that  insecurity.

In short, who cares if our society and kids are weak “these days”, you worry about you building your toughness, then if you are a good leader people will follow. Try to keep your kids from being weak. Introduce them to this world as it really is and perhaps they will grow to understand reality and follow in your footsteps. Every day make strides in your mental game. If you don’t know how to then start reading. Read books by real people with real experiences. Cover your booboos.

Think When You Are Tired.

-Mac

(Tell me what you want me to blog about)

One last thing. I had a “newer” member (Lauren) come in the other day with her Iowa Volleyball shirt inside out, I asked her why, she said “I feel bad wearing it because this is Panther Nation”. High Five to that chic! #panthertrain #hopefullyitwasntoutofintimidation

 

 

July 16, 2014

Posted on July 15th, 2014 by thegymcf

large

Conquering Your Fears Makes You Become Stronger and Wiser

#kilotrained

Overcoming fear with CrossFit

Beginner’s Class Thursday night is moved to 5pm.  Gym is closed at 6 except for those attending the seminar!  Come listen to Mark Schwab speak!  Click here for more information!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!

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

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!

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.

RX: 5×2 @ 60% Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 25 Double Unders , 25 Air Squats, 200 M Sprint, 25 Push Ups

Gold: 5×2 @ 60% Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 15 Double Unders , 15 Air Squats., 200 M Sprint, 15 Push Ups

Silver: 5×2 Clean and Jerk (technique work). As Many Rounds As Possible IN 20 min OF: 25 Single Unders, 15 Air Squats, 200 M Sprint, 5 Push Ups

Endurance: 5x20yd bounds and 2x200m backwards run.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

July 15, 2014

Posted on July 14th, 2014 by thegymcf

IMG_8591-MIt’s Just You and The Bar.

Fear never reaching your potential and just being average.

#kilotrained

Beginner’s Class Thursday night is moved to 5pm.  Gym is closed at 6 except for those attending the seminar!  Come listen to Mark Schwab speak!  Click here for more information!

USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!  Registration is due Tomorrow (Tuesday). Singlets are required only if you want to submit your score for the Open.  Beginners are welcome!

Field Games party after the Oly meet!  Keg, turkey legs, and team games!  Email events@thegymcf.com or join the facebook event for a head count!

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

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!

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:  15min. Back Squat Max. Then, 100 Burpee Pull Ups (bar out of reach). Time cap 12min.

Gold: 15min. Back Squat 3 rep Max. Then, 100 Burpee Pull ups (bar out of reach). Time cap 12min.

Silver: 5 back squats every 3rd min. Then, 100 Burpee Pull ups (bar with in reach). Time cap 12min.

Endurance: 50 Barbell Thrusters

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc