Don’t Waste Your Time

Or Time Will Waste You

Breaking the Mental Barrier

Announcements!!

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  Newbies, make sure to show up so we can all get to know you better!!!  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

New Rule for Yoga!!  Make sure to sign up at least 4 hours in advance for regular Yoga Class beginning next Wed. May 22nd at 10 am and/or Hot Yoga Thursdays with new Yoga Instructor Kay Wenzel at 6:45 pm (except no yoga on May 30th).  This ensures us numbers for the new instructors!  Thanks for your cooperation!

Sign Up For Childcare on Zen Planner!  There is a class for childcare!  Make sure you sign up the night before you bring your kids!

Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested.  It’s happening on June 22!

RX:  Snatch 4×3@90%. Then 1.5 mile equipment carry. Teams of 3 1 55# and 35# kettlebell and 10k junk plate.

Gold:  Snatch 4×5.  Then 1.5 mile equipment carry.  Teams of 3.  Use 1 55# and 35# kettlebell and 10k junk plate

Silver:  Overhead Squat 4×5. Then 1.5 mile equipment carry. Teams of 3.  Use 1 55# and 35# kettlebell and 10k junk plate.

When Obstacles Arise

Change Your Direction

Not Your Decision

Dear Haters~CrossFit Lisbeth

Announcements!!

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  Newbies, make sure to show up so we can all get to know you better!!!  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am and/or Hot Yoga Thursdays with new Yoga Instructor Kay Wenzel at 6:45 pm (except no yoga on May 30th)

Sign Up For Childcare on Zen Planner!  There is a class for childcare!  Make sure you sign up the night before you bring your kids!

Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested.  It’s happening on June 22!

RX:  Back Squats 4×3@90%. Then, “GRACE” 30 Clean and Jerks (42/62) for time. You can Power these

Gold:  Back Squats 4×5. Then, “GRACE” 30 Clean and Jerks (35/52) for time. You can Power these

Silver:  Back Squats 4×10. Then, “GRACE” 30 Clean and Jerks (20/30) for time. You can Power these

Endurance:  100 Back ext., 100 V-Ups, 50 Side bridge leg raises (ES)

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

“Longevity in CrossFit”

Free Seminar TONIGHT May 23rd at 6:30 pm at The Gym!

with Veteran Kilo Crossfitter Troy Belmer!

  Troy will share his vast experience and valuable insight regarding CrossFit. 

His outlook on health and life is amazing.  Do NOT miss this!  

Veterans through Beginners!!

Post on the Facebook page if you are coming!  Click Here!

Do Your Kids a Favor:  Keep Their Heels on The Ground

Announcements!!

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  Newbies, make sure to show up so we can all get to know you better!!!  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am and/or Hot Yoga Thursdays with new Yoga Instructor Kay Wenzel at 6:45 pm (except no yoga on May 30th)

Sign Up For Childcare on Zen Planner!  There is a class for childcare!  Make sure you sign up the night before you bring your kids!

RX:  Open Gym!!  Skill Work!!

Gold:  Open Gym!!  Skill Work!!

Silver:  Beginners Class 5am and 5:30 pm!  Thrusters, Rowing, Wallballs, Box Jumps

Endurance:  3 mile Fartlek Run

Men’s S&C:  Clean and Jerk 4×3 @ 85%. 3 rounds for time of 15 Deadlifts (65/100), 15 Pull Ups, 15 Shoulder to Over head (35/60). Time cap 12 min.

Women’s S&C:  Clean and Jerk 4×5. 3 rounds for time of 15 Deadlifts (30), 15 Pull Ups, 15 Shoulder to Over head (15). Time cap 12 min.

Competitor:  WOD posted At The Gym

Negative Thoughts Make You Weak

Positive Thoughts Allow Your Body

To Work At Full Strength

 Deadlift Prep 1

Announcements!

“Longevity in CrossFit” Thursday May 23rd at 6:30 pm with Troy Belmer!  Listen to Troy talk about pushing through plateaus, soreness, and overcoming common struggles of a CrossFitter.  Troy is a veteran CrossFitter at Kilo and has a vast amount of valuable experience and insight regarding CrossFit.  His outlook on health and life is amazing.  Do NOT miss this!   Register in Zenplanner or click here.

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am and/or Hot Yoga Thursdays with new Yoga Instructor Kay Wenzel at 6:45 pm (except no yoga on May 30th)

Childcare room is open!  Times are 8:45 am class, 4:25 pm class, and 5:35 pm 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!

RX:  Clean and Jerk 4×3 @ 85%. 3 rounds for time of 15 Deadlifts (100/143), 15 Chest To Bar, 15 Shoulder to Over head (45/72). Time cap 8min.

Gold:  Clean and Jerk 4×5. 3 rounds for time of 15 Deadlifts (65/100), 15 Pull Ups, 15 Shoulder to Over head (35/60). Time cap 8min.

Silver:  Med ball cleans 4×10. 3 rounds for time of 15 Deadlifts (30/40), 15 Pull Ups, 15 Shoulder to Over head (15/20). Time cap 8min.

Endurance:  200 Double Unders, 500 m row, 1mile run.

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  WOD posted at The Gym

Your Body Remembers

The Work Your Didn’t Do

Work For It

It Won’t Come Easy

Super Squat Sequence

Announcements!

“Longevity in CrossFit” Thursday May 23rd at 6:30 pm with Troy Belmer!  Listen to Troy talk about pushing through plateaus, soreness, and overcoming common struggles of a CrossFitter.  Troy is a veteran CrossFitter at Kilo and has a vast amount of valuable experience and insight regarding CrossFit.  His outlook on health and life is amazing.  Do NOT miss this!   Register in Zenplanner or click here.

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am and/or Hot Yoga Thursdays with new Yoga Instructor Kay Wenzel at 6:45 pm (except no yoga on May 30th)

Childcare room is open!  Times are 8:45 am class, 4:25 pm class, and 5:35 pm 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!

RX:  7min. To find 3 rep max Overhead Squat from ground. Then, 21 Snatches (30/42), 30 Double Unders, 15 Snatches, 30 Double Unders, 9 Snatches, 30 Double Unders for time.  10min cap

Gold:  7min. To find 5 rep max Overhead Squat from ground. Then, RX.

Silver:  5×5 Snatch Progressions. Then, 21 Overhead Squats, 30 Single Unders, 15 Overhead Squats, 30 Single Unders, 9 Overhead Squats, 30 Single Unders for time.  10min cap

Endurance:  Lateral Sled Pull 2×70 yds @ 50% body weight. 50 Overhead Squats with Barbell.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Make Every Minute Count

Today’s workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ via www.crossfit.com.

Kilo Members~please read more about our hero Michael Murphy.  Then, complete this wod in honor of his heroism and the ultimate sacrifice he and others have given for our freedoms.  There is no better way but to sacrifice less than an hour today to say thank you.  Make sure to post on the blog!

Announcements!

RLCers remember to come in anytime today (Monday) for post measurements!

“Longevity in CrossFit” Thursday May 23rd at 6:30 pm with Troy Belmer!  Listen to Troy talk about pushing through plateaus, soreness, and overcoming common struggles of a CrossFitter.  Troy is a veteran CrossFitter at Kilo and has a vast amount of valuable experience and insight regarding CrossFit.  His outlook on health and life is amazing.  Do NOT miss this!   Register in Zenplanner or click here.

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am!!

Sign up for Hot Yoga Thursdays 6:45 pm (except no yoga on May 30th)

Childcare room is open!  Times are 8:45 am class, 4:25 pm class, and 5:35 pm 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!

RX:  “Murph” 1mile run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 mile run. With a 20# vest. You can partition this in any way that you please. Refer to 11/15/2012

Gold:  1mile run, 100 Pull ups, 200 push ups, 300 Air Squats, 1 mile run. You can partition this in any way that you please.

Silver:  1mile run, 50 Pull ups, 100 push ups, 150 Air Squats, 1 mile run. You can partition this in any way that you please.

Endurance:  RX

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Rest

Congratulations on your marriage Tyler and Danae!!

“Lean On Each Other’s Strengths, Forgive Each Other’s Weaknesses”

Best Wishes From CrossFit Kilo!

Announcements!

“Longevity in CrossFit” Thursday May 23rd at 6:30 pm with Troy Belmer!  Listen to Troy talk about pushing through plateaus, soreness, and overcoming common struggles of a CrossFitter.  Troy is a veteran CrossFitter at Kilo and has a vast amount of valuable experience and insight regarding CrossFit.  His outlook on health and life is amazing.  Do NOT miss this!   Register in Zenplanner or click here.

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am!!

Sign up for Hot Yoga Thursdays 6:45 pm (except no yoga on May 30th)

Childcare room is open!  Times are 8:45 am class, 4:25 pm class, and 5:35 pm 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!

Rest Day/Recovery

Hi Kilo Members!

The Kilo Website is launching a Professional Directory of Businesses!  This means anyone wanting to promote their business or place of employment can pay just $200 for the entire year and we will add it to the Kilo website.  This is a great opportunity for all Kilo members.  This will allow the person promoting their business and the member looking for a business to use an “in-house” referral to a service or business that comes with recommendations from fellow Kilo members!  It will be a valuable resource for everyone at Kilo!  Take advantage of this easy and affordable advertising by contacting Amy Cleveland at [email protected]

Follow The Rules

No Regrets

Friendship Bracelets Are Here!!

Announcements!

“Longevity in CrossFit” Thursday May 23rd at 6:30 pm with Troy Belmer!  Listen to Troy talk about pushing through plateaus, soreness, and overcoming common struggles of a CrossFitter.  Troy is a veteran CrossFitter at Kilo and has a vast amount of valuable experience and insight regarding CrossFit.  His outlook on health and life is amazing.  Do NOT miss this!   Register in Zenplanner or click here.

Monday May 27th Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10 pm.  Kids welcome.  For more information, click here.

GLO WOD!  Wednesday May 29th 8:30 pm.  Kilo and XL members and families invited (kids welcome!)!!  This is also a Kilo Regionals Send off!  Come Glowing and have a fun WOD! 

Sign up for regular Yoga Class beginning next Wed. May 22nd at 10 am!!

Sign up for Hot Yoga Thursdays 6:45 pm (except no yoga on May 30th)

Childcare room is open!  Times are 8:45 am class, 4:25 pm class, and 5:35 pm 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!

30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to Bar Pull-ups
30 Alternating Pistols
30 One-arm Dumbbell Snatches (70 / 50 lbs).  Once complete take 5 min to set ups 21-15-9 for time Deadlift (85/130) and Box Jumps (24/30)

Gold and Silver scale wod as needed.

A Fixed Purpose

The Power and Will To Exist

backward ring rolls

Announcements: 

Memorial Day Grill Out!  The Gym/XL members and families at George Wyth State Park Lodge and Higgins Shelter.  3-10pm.  Kids welcome.  For more information, click here.

Regular Yoga Class beginning next Wed. may 22nd at 10am!!

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

RX:  Front Squat and Back Squat 3×2@ 90%. Then, Jackie. 1000m Row, 50 Barbell Thrusters, 30 Pull ups

Gold:  Front Squat and Back Squat 3×5. Then, Jackie. 1000m Row, 50 BB Thrusters, 30 Pull ups

Silver:  Front Squat and Back Squat 3×10. Then, Jackie. 1000m Row, 50 BB Thrusters, 30 Pull ups

Endurance:  6x300m shuttles

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Posted at The Gym