October 8, 2018
A few things:
1. Thank you for the effort. Whatever effort it is you choose to bring each day, bring it! Showing up to the gym no matter how you feel is a win. It is a positive way to relieve some stress if stress is upon you. With that in mind, we want to you leave the gym in a state of wellness, not a state of stress nor exhaustion. So, if you can budget the time to mobilize, bike, walk, ski, row, or hit up the post wod, please do so. It can make a big difference the next day and in the long run.
2. Remember we’re here for for you. Our staff is committed to helping you reach your goals. So if something is on your mind, don’t hesitate to bring it to our attention 🙂
3. Each workout is your own. Remember that. Years ago, when I was just starting CrossFit Kilo in Cedar Falls, I was excited and anxious every day to go in there and prove I belonged. I was focused on doing every workout RX and getting all the post work done and then doing extra stuff afterwards and I thought to myself, “YEAH, GO ME!”…. What an IDIOT! Didn’t take long for me to realize NOBODY GAVE A FUCK! And it didn’t hurt my feelings or nothing but I realized that everyone was there not to watch AUSTIN exercise, OH NO, but to exercise for their own well being. Long story short. Nobody is judging you and what rep you’re on or how much weight is on the bar. We all have our own fitness issues to deal with. So detach yourself from the idea that everybody is watching YOU because they aren’t. They’re too damn tired HAHA! Have a great night and we’ll see you in class. -Austin
Wellness challenge: Attend class 5 times this week!
Check out our October news here!
Nutrition Challenge beginning Monday, Oct. 15th. Master your Macros! More info at the gym.
Sticker Challenge! Enter to win a bag of Ascent Pre-Workout by posting a pic displaying one of our new stickers and using #kilotrained!
Gymnastics Seminar this month on Saturday, Oct 27th. $20 for members and $30 for non-members.
RX: 1 set of 16 unbroken back squats @ same weight as last. 4×8 DL @ 80%. Then, AMRAP 7min Burpees to 6″ target.
Gold: 1 set of 16 unbroken back squats @ same weight as last. 4×8 DL @ 80%. Then, AMRAP 7min Burpees to 6″ target.
Silver: 1 set of 16 unbroken back squats @ same weight as last. 4×8 DL. Then, AMRAP 7min Burpees to 6″ target.
Bronze: 20min EMOM 10 Air Squats and 10 KB DL. Then, AMRAP 7min Burpees to 6″ target.