Getting Stronger... Together!

Alone_teddy_by_jujudesignThere's a problem, actually a host of them, with doing something (important) on your own.

You only have your own experience to rely upon. This could be a real problem because if you don't have any (successful) experience to base your efforts on then you have no markers or reference points to tell you if you are doing the right thing.

You are accountable to only yourself. Having yourself as both monitor and motivator is going to be tough, really tough. You know for a fact that you will lie, whine and weasel your way out of doing things that you don't want to do (or are uncomfortable doing).

You will only push yourself so far. Experiencing intense physical effort is something that is completely and absolutely foreign to most people. Pushing your mind and body to work well outside its comfort zone is something that is scary and you will stop before you really experience it fully.

You really don't have the discipline to make yourself do it. Let's be honest for a moment. If you REALLY had the desire and the discipline to get yourself strong, mobile and healthy - then you would already be doing it.

Sounds pretty freaking dismal to me. I mean, what the hell are you going to do?

Let me make a suggestion. Let's look at the situation from a different perspective. Instead of tackling a problem, in this case your health and wellbeing, on your own, imagine you could assemble a team to help you. That team would be comprised of coaches, healthcare professionals, and people (just like you) who are trying to accomplish the same things that you are. Do you think that would make accomplishing your goal that much easier? I think it would...

Experience - If you were on a team that was led by a group of people who have over a CENTURY of experience training and transforming people; do you think your odds are better than doing this on your won?

Accountability - If you had a group of people who were as invested in your success as you are, and are going to be counting on you to show up and work as hard as they are; do you think your odds are better that doing this on your own?

Drive - If you were led by a team, who through example, will show you how much you can accomplish at any age and with any limitation; do you think your odds are better than doing this on your own?

Discipline - If you had a group of people, led by a team of dedicated individuals, that could show you how to create and foster the discipline that you need to succeed in the gym (and in life); do you think your odds are better than doing this on your own?

Let me finish with this: you can try to do this on your own and fail... again. Or you can do this with us and succeed beyond your wildest dreams. It's really up to you...


The Quest

What are you looking for when you go looking for a gym? It's a really interesting question and you're bound to get a ton of divergent answers; some good and some bad. What you are going to find is that everyone is looking for something different, at least on the surface, but they may not be even sure WHAT they are looking for and WHY they are looking for it.

Let me make it simple for you when it comes to CrossFit Koncepts. First I'll list the things we DON'T have (and never will) and then I'll list the things we DO. Then you can decide what is really important and what only seems important (at the surface).

What CrossFit Koncepts DOESN'T Have:

  • Pools, saunas or luxurious bathrooms... if you want those you should get them for your own home!
  • Machines (of any type), treadmills, or "stations"... you are the "machine" and cardio is best done in it's natural state (outside)!
  • Massage therapy, facials, or juice bars... there are a lot of places in the area that are better and more economical!
  • A team of "highly skilled" trainers to help you... you can pay them to watch you work out, check their phone, and keep you busy (not productive) for an hour!
  • Lots and lots of mirrors... so that you can take "selfies" of yourself at the gym (not working out)!
  • A group of people who are wearing headphones and avoiding eye contact... who are more self-conscious about their lack of progress than you are!

What CrossFit Koncepts DOES have:

  • A training facility, that has been around for over a decade... dedicated to creating people who are strong, mobile, healthy and are dedicated to training for life!
  • Not a single machine because you are the machine... you'll be using your body, some kettlebells, a bar and some simple but powerful tools; nothing more!
  • An association of professionals associated with our gym... from Chiropractors, Doctors, Physical Therapists and Massage Therapists that will work with you get you feeling and moving better!
  • A real team of highly skilled and experienced trainers... comprised of a Master RKC, six RKC's and four HKC's with a combined teaching and training experience of over one hundred years!
  • There's a mirror in the bathroom... but we'll be happy to take a picture of you before, during or after your workout!
  • A real community of people who want you to succeed... and who will help you be accountable and honest to your goals!

So think HARD about what you are really looking for when it comes choosing somewhere to train.  Are you going there to be "seen" or to make progress in your quest to feel and move better?  If you are anxious to be seen... then I highly suggest you look into a membership at Lifetime or LA Fitness; you will find what you are looking for there. If you are looking for progress and results... then I implore you to look into joining us at CrossFit Koncepts; you will find what you are looking for there.  


Training with the Mace

There are a lot of tools that are available for you to train with. They are all screaming for your attention and demanding your time and training dollars. The problem is that the majority of the tools you are training with do ABSOLUTELY NOTHING to improve your overall strength, athletic ability, mobility and viability as an athlete or human being.  Here is a good rule of thumb: the more you see it on TV and the more you see others doing it, the least valuable it is to you.

So, your job is to find the tools that are going to make you stronger, move better and more resilient. Personally, I look for the simplest solution and the simplest tool to solve a problem.

My problem was, after years of abusing my shoulders lifting weights and training in the martial arts, I was desperate for relief from the pain. All I heard from my doctors was that I would need reconstructive surgery on one or both shoulders to relieve the pain. That was not the answer I was looking for... not even close. Before committing to a course of action (that was going to take months to recover from) I started asking some friends that I trusted what they would do.

The answer came from my friend Richard "Army" Maguire. After listening to what I was going through Army suggested that I start doing some Mace and Indian Club work to see if it would give me some relief. So, I started slinging Clubs and swinging the Mace for a few minutes a day.  Miraculously, after a couple weeks of devoting a couple minutes a day, my shoulder pain was reduced by about seventy percent... which was amazing! The longer I kept training with these two powerful tools the stronger and more resilient my shoulders became.

So, if you need some strength, mobility and resiliency in your shoulders... I would humbly suggest that you explore the Indian Clubs and the Mace to solve your problem!


Russian Kettlebell Certification this Weekend!

RKC_Banner
We are hosting an RKC (Russian Kettlebell Certification) this weekend. This is an all-day training session on Friday, Saturday and Sunday. With that in mind we are going to need to shuffle some classes around!

Here is the schedule for later this week:

09/15/17 (Friday)

  • 0500 am
  • 0600 am
  • 0530 pm

09/16/17 (Saturday)

  • 0730 am only

09/17/17 (Sunday)

  • 0730 am only

Level II Mace and Indian Club Workshop - 07/22/17

Level2_MaceAndIndianClubsSorry for the delay in not getting updated information about the Level ll workshop online sooner... things are moving fast and resources had to be diverted to other projects!

Anyway - we are still having the workshop and I promise you that it will be worth your while to attend. We are going to be covering more material for both the Mace and the Indian Clubs that will already add to what we covered in Level I. The purpose behind Level ll is to use the foundational material in Level I to create a base for the Level ll and Level lll material.

Remember: the material that is being covered is for prehab, rehab and injury prevention purposes. The goal being to create strong, stable and mobile shoulders that can stand up to heavy loads and trauma. I will NOT be covering squats, curls, lunges or other techniques that are better suited for other tools. The techniques that will be presented are not "busy work" or "filler"; instead they are the essential technique that you must master to get the most from these powerful tools.

For information on how to register for this workshop please follow this link.


Bench Press, Overhead Press Workshop with Marty Gallagher - 06/24/17

Marty Gallagher will be at CrossFit Koncepts on June 24th, 2017 to give a hands-on workshop on the Bench Press and the Overhead Press.

BenchAndOverheadPressWorkshop_062417OVERVIEW

The bench press and all its iterations and variations are the King of all upper body progressive resistance exercises. The overhead press and its iterations and variations are the King of all shoulder exercises. Most progressive resistance trainees are unaware as to how many variations there are of these two core exercises and how to skillfully rotate the movements and the variants in such a way as to attain and retain measurable progress on a consistent and ongoing basis.

The vast majority of progressive resistance trainees obtain submaximal results from their pressing efforts because they perform the exercises incorrectly and/or they lack any semblance of a coherent tactical game plan.

Not all pressing exercises are created equal. There exists a hierarchy, a pecking order, amongst pressing exercises that most “civilians” are unaware of: it is absolutely critical that in order to maximize results, certain pressing exercises need be prioritized and further, highly specific techniques need be practiced.

Marty will share with attendees five distinct overhead press types: seated dumbbell overhead press, standing barbell press off the racks, seated press-behind the neck, the incline dumbbell press and push-jerk. Seminar attendees will also be shown the five iterations of the “Olympic Press.” Michael Krivka will also show attendees how to replicate the featured lifts using the specified techniques using kettlebells.

Both technique and tactics must be understood and developed for training to be effective:

  • Technique: each exercise uses a specific technique that has an intended physiological impact. Attendees are taught how to select exercises and pair them up with specific techniques and set and rep strategies. Differing exercise techniques elicit differing physiological results.
  • Tactics: empowered with a veritable arsenal of exercises and techniques, attention is turned to tactics. A goal without a plan is a wish. The first order of business is to establish realistic yet motivating goals that are then set into a timeframe. Weekly mini-goals are established and achieved; over time the overarching goals are attained.

ABOUT THE WORKSHOP

Seminar attendees will be introduced to and drilled on the core pressing exercises and their relevant variations. In addition, the tactical side of the progressive resistance equation will be explained. Attendees will create their own pressing straight-line periodized templates, customized to the specifics of whatever situation and circumstance they find themselves in. Our system is expandable and contractible, maximally flexible and effective.

ABOUT MARTY GALLAGHER

MartyGallagherMarty has trained regularly with four 600-pound raw bench pressers: Hugh Cassidy, Kirk Karwoski, Ken Fantano, Gene Donat and Danny D’Arico. Gallagher observed certain training commonalities and subtle techniques used by these men. Their techniques, along with their Old School training tactics are taught to seminar attendees.

If you don't know who Marty is then you need to learn a little (make that a LOT) about the history of iron.  Marty is a national and international powerlifting champion, a coach to champions and Tier One Spec Ops personnel, and the author of a number of books on training (The Purposeful Primitive; Strong Medicine; CrossCore Hardcore; Coan: The Man, The Myth, The Method; CrossCore HardCore; and more) as well as hundreds of articles and blog posts.

Marty is going to dissect the Bench Press and Overhead Press in a manner that will allow you to develop these core lifts in a way that will astonish you. His experience cultivating some of the strongest and resilient men and women in the world will benefit everyone from a strength and conditioning coach to a beginning athlete.  Why flounder, wondering if your technique is safe, sound and viable, when you can learn these techniques from a living master?

Check out this excerpt from last years workshop with Marty:

WORKSHOP DETAILS

  • Date: Saturday June 24, 2017
  • Location: CrossFit Koncepts 16720 Oakmont Avenue Gaithersburg, MD 20877
  • Time: 1100 pm to 0500 pm
  • Cost: $120/person is paid by 06/19/17. $150/person after 06/19/17. No exceptions.

NOTE: this workshop is limited to the first twenty-five (25) people who pre-register.  Pre-registration requires payment in advance.  There will be no at the door admittance for this event. In other words: if you don't pre-register you are not going to get in.

For more information or to pre-register: contact Mike Krivka at 301/404-2571 or cfkoncepts@gmail.com


Deadlift and Squat Workshop with Marty Gallagher - 05/13/17

Marty_GallagherMarty Gallagher will be at CrossFit Koncepts on May 13th, 2017 to give a workshop on the Deadlift and Squat.  If you don't know who Marty is then you need to learn a little (make that a LOT) about the history of iron.  Marty is a national and international powerlifting champion, a coach to champions and Tier One Spec Ops personnel, and the author of a number of books on training (The Purposeful Primitive; Strong Medicine; CrossCore Hardcore; Coan: The Man, The Myth, The Method; CrossCore HardCore; and more) as well as hundreds of articles and blog posts.

Marty is going to dissect the Deadlift and Squat in a manner that will allow you to develop these core lifts in a way that will astonish you. His experience cultivating some of the strongest and resilient men and women in the world will benefit everyone from a strength and conditioning coach to a beginning athlete.  Why flounder, wondering if your technique is safe, sound and viable, when you can learn these techniques from a living master?

Check out this excerpt from last years workshop with Marty:

Details on the workshop:

  • Date: Saturday May 13, 2017
  • Location: CrossFit Koncepts 16720 Oakmont Avenue Gaithersburg, MD 20877
  • Time: 1100 pm to 0500 pm
  • Cost: $120/person is paid by 05/06/17. $150/person after 05/06/17. No exceptions.

NOTE: this workshop is limited to the first twenty-five (25) people who pre-register.  Pre-registration requires payment in advance.  There will be no at the door admittance for this event. In other words: if you don't pre-register you are not going to get in.

For more information or to pre-register: contact Mike Krivka at 301/404-2571 or cfkoncepts@gmail.com


Kettlebells for Prehab, Rehab and Injury Prevention - 04/29/17

KB_Prehab_Rehab_042917Workshop Overview

The Kettlebell is by far one of the most effective and popular strength and conditioning tools available today.  The Kettlebell’s ability to create rapid strength gains, positively affect body composition, and increase anaerobic capacity is well documented and recognized. However, they can also be tremendously effective in highlighting ineffective and potentially dangerous movement patterns and loading/unloading habits that can lead to injury and strength imbalances. The goal of this five hour workshop is to give the attendee the tools, skills, and experience to utilize the Kettlebell to identify, correct, and stabilize bad movements; fix weak links in existing movements; and strengthen transitionary and stabilization skills.  Techniques will also be demonstrated and explored to increase mobility and structural stability in order to help prevent injuries from occurring in the first place as well as speed recovery from existing injuries.

Workshop Registration

  • Date: April 29, 2017 from 11:00 am to 05:00 pm
  • Cost: $120/person. Payment must be received prior to 04/24/17. $150/person after 04/27/17. No exceptions!
  • Location: CrossFit Koncepts 16720 Oakmont Avenue Gaithersburg, MD 20877
  • Contact: Michael Krivka at cfkoncepts@gmail.com or 301/404-2571
  • Prerequisites: attendees must be an HKC, RKC, CrossFit Level 1 (or higher), or a credentialed Personal Trainer.
  • Note: This workshop is limited to twenty attendees

About the Instructor

MAK_RKCLM_2013Michael Krivka, Master RKC, is a member of the RKC Board of Advisors, a regular instructor at HKC (Hardstyle Kettlebell Certification) and RKC (Russian Kettlebell Certification) nationwide, and is the most highly reviewed kettlebell instructor in the world on the Dragon Door website. With over a decade of experience teaching Kettlebells to civilians, military and law enforcement personnel across the country he has the knowledge and experience to pass on the information he has acquired over almost two decades of teaching kettlebells.  He has programmed group and private instruction with Kettlebells and how their use can be applied to a broad cross-section of the population; everyone from “Soccer Moms” to Tier One tactical athletes.  He is also a regular contributor to the Dragon Door RKC blog, guest contributor to the new Strong Medicine blog, and the author of the best selling eBook “Code Name: Indestructible”.  Mike has recently teamed with Dr. Chris Hardy and Marty Gallagher, authors of “Strong Medicine”, to write a book on the CrossCore tool called “CrossCore HardCore” that was published in 2016.

Mike has over forty years of experience training and teaching the martial arts. He is a Full Instructor under Guro Dan Inosanto in JKD (Jeet Kune Do - Bruce Lee’s personal combat martial art), the Filipino Martial Arts (Arnis, Kali, and Escrima) and Maphilindo Silat. He also has teaching credentials in several other martial arts and combat disciplines (ranging from Tae Kwon Do to Ninpo Taijutsu) which gives him a unique and powerful perspective when it comes to movement and strength and conditioning practices.

Mike is the Owner and Training Director of CrossFit Koncepts in Gaithersburg, Maryland; one of the oldest CrossFit gyms in the Washington, DC area. CrossFit Koncepts has been open over eight years and offers daily classes utilizing a unique integration of CrossFit and Kettlebell training philosophies.