Box Review: The Gym, CrossFit Kilo

My uncle peering into the window telling me the place was empty. He was right, this was the old space.

My uncle peering into the window telling me the place was empty. He was right, this was the old space.

Back “home” in Waterloo, Iowa. It was where I was born and lived for my first few years on Earth, then it was on to Iowa City for a few years, Burlington for a few years and now the greater Denver Metro area for the last 29 or 30. I have a cousin who is getting into CrossFit, but his box is in Cedar Rapids and he was out of town. Cedar Rapids is about 45 minutes south of Waterloo and since he wasn’t in town he suggested I go to CrossFit Kilo while in Waterloo. He mentioned that they won the North Central Regional – can’t turn down a box that is going to the CrossFit Games!

The Mrs. and I set off on Friday afternoon to get a workout in and my uncle even tagged along for his first CrossFit experience. My wife input Kilo into Mapquest and we were off.

When we arrived at the box my uncle noticed how unkept the landscaping was outside, I told him that was normal. Then he noticed how there were no cars in the parking lot, I told him that was normal (we were about 15 minutes early to their noon class). My uncle then walked up the steps and peered into the window and declared that the place was empty, I told him that was normal. Normally CrossFit boxes don’t worry about their outside appearance, the coaches show up a few minutes before class begins and to those who frequent globo gyms they think CrossFit gyms look empty. But he convinced me to come take a look, so I did. Sure enough, it was empty. Continue reading

WOD – 01.08.2013

I woke up this morning at about 3:30 and had one of those conversations with myself: do I go back to sleep for the next hour and risk having my alarm go off at 4:30 and wake me from a deep sleep and I am tired all day or stay away? I decided to go back to sleep and instead of going to the 5am CrossFit class I would go to the 6am and I changed my alarm from 4:30am to 5:30 am.

I woke up again at 4:29. Ugh.

I felt a bit groggy going to the gym but once I got there and got the ol’ blood moving I woke right up.

Warmup
Med ball tosses, different variations, with a partner
Squat shuffles back and forth across the box

WOD
3 minutes of max box jumps
Then
5 RFT of
10 HSPU
20 pistols

Extra
Overhead squats with kettle bells or dumbbells, single handed and 2 handed
Deficit pushups

Cool down
1000m row

Results Continue reading

WOD – 12.19.2012

What a pistol should look like. Notice the knee is not traveling past the toes.

Did a little bit of everything today. Felt good. One of those days when you just want to do everything.

Warmup
500m row
Squat hold
20 lunges
Push press with just the bar
1-5 pushup inch worms (1st inch worm do 1 pushup at the bottom, 2nd do 2, etc)

WOD(s)
Bear complex

EMOTM 3 squat cleans for 12 minutes

12 min AMRAP of:
10 push press
10 OHS
10 pistols

Results Continue reading