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March 2008

December 2007

World Class Fitness

Clancy_grimace_5 Can you define fitness in 100 words?  I don't know many people who can (trainers included), and those who attempt it spend a lot of time rambling on and on about cardio, exercise selection, reps and sets.  None (so far) has been able to make the correlation that fitness is a combination of fuel (food) and movement (exercise).  They'll figure it out sooner or later; then again maybe they won't.

CrossFit defines fitness as:

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk, and Snatch.  Similarly, master the basics of gymnastics: Pull-ups, Dips, Rope Climb, Sit-ups, Push-ups, Presses to Handstand, Pirouettes, Flips, Splits and Holds. Bike, run, swim, row, etc., hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.
  • Regularly learn and play new sports.

For a more complete understanding of this concept check out this article from the CrossFit Journal.

We at CrossFit Koncepts define fitness as:

  • Eat the highest quality and variety of food that you can on a daily basis. If it comes in a can, box or bag then it is immediately suspect.  Drink more water.
  • Practice moving KB's, bars, etc. from the ground to overhead.  Learn to master your bodyweight in all environments. If two hands are easy, use one.
  • Make workouts fun, varied, intense and comprised of multiple skills.
  • Learn new skills and sports regularly.

Not bad - we did it in 77 words!

Grand Opening... Soon!

Big_kettlebell We are in the process of outfitting our facility and staffing our affiliate.  We have several great trainers lined up to help us out and we are trying to get a schedule in place that will maximize their time and skills.

We are setting up morning WOD classes, lunchtime CrossFit Mom classes and evening WOD classes... not to mention weekend morning workouts and clinics!

As soon as we get it finalized it will be posted... so keep your eyes peeled!

Who We Are

Kbitp02 CrossFit is a revolutionary approach to fitness that builds strength, increases endurance, and enhances athletic capacity via a combination of high intensity workouts and multi-modality exercises that are adaptable to any level of conditioning.

Sounds complicated, but it really isn't!  Rather than working muscles in isolation (the current bodybuilding paradigm), CrossFit workouts incorporate the whole body - a method that gets holistic results more rapidly than the current programs that differentiate between resistance and endurance training.  CrossFit workouts have been designed for Marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.

Here at CrossFit Koncepts we are dedicated to your success...and forging elite fitness.

Defining Fitness

Img_5416_2 The following list (from defines fitness for everyone - the elite athlete, the tactical operator, and the mother of three kids.  All of these attributes are not only requisite for athletes but for everyone - regardless of their "sport of choice".  Throughout the course of the day/week/life we will touch upon each, our upon several attributes, and our quality of life will be defined by how well we can meet (or exceed) those requirements.

The Ten Foundations of Fitness

  1. Cardiovascular/Respiratory Endurance - The ability of the body systems to gather, process and deliver oxygen.
  2. Stamina - The ability of the body systems to process, deliver, store and utilize energy.
  3. Strength - The ability of a muscular unit, or a combination of muscular units, to apply force.
  4. Flexibility - The ability to maximize the range of motion at a given joint.
  5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed - The ability to minimize the time cycle of a repeated movement.
  7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility - The ability to minimize transition time from one movement pattern to another
  9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy - The ability to control movement in a given direction or at a given intensity

The beauty of this list is that it touches upon all the characteristics that an athlete, tactical operator, mother, father, etc., needs if they are going to thrive in the world.  (By extension, they also define what we should see in our children when they are at play - let's leave that subject for another day though.)

Some of these attributes may be God-given while others are only earned by sweat, blood and determination. Is there an epoch that any one person can reach in all the attributes or is it a never ending pursuit?  The decision is yours.  The only definite is that by pursuing these attributes individually and collectively you will not only improve yourself as an athlete, but as a human being as well.


Our Mission Statement

Kb0202_2 The mission of CrossFit Koncepts is to develop every individual to their athletic potential.  To some this will be Olympic, professional, semi-professional or operational - to others it will be returning them to the mobility and vitality they had in their youth.  We will accomplish this by exposing them to a variety of athletic skills and scenarios that will challenge them both physically and mentally - while making the whole experience fun, challenging and exciting.  We will strive to push, cajole and challenge our clients to improve their lives by improving their bodies.