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December 2009

November 2009

Super Hero Endurance for Black Friday

For those of you are using today to get a head-start on your holiday shopping I wish you luck - you're going to need it! :)  You won't find me anywhere near a store today... really!

For those of you who are looking for a moments respite from the shopping mayhem here's a workouts from earlier this year: "Batman" - 10 KB Thrusters, 10 Pull-ups; 10 rounds for time.  Enjoy!

Thanksgiving Training Schedule

Legends_Thanksgiving007 With Turkey Day right around the corner, and people traveling to visit family and friends, we are modifying the schedule to accommodate the anticipated lower (but enthusiastic!) attendance.

  • Wednesday 11/25/09 - 1200 PM & 0500 PM
  • Thursday 11/26/09 - No Class
  • Friday 11/27/09 - 1200 PM
  • Saturday 11/28/09 - 0900 AM
  • Sunday 11/29/09 - 0900 AM

Have a safe Turkey Day and don't forget to take a few moments to remember what we are truly thankful for: our great country, our brave brothers and sisters protecting our way of life, our health and the love of our family and friends.

"Hardcore" is a Good Term...

Missy Beaver - Surfing the Web I came across a list of "new" fitness trends to try in 2010 (read the article here).  Third on the list was Kettlebells; Zumba and TRX came in at first and second place.  Last year a similar list noted that Kettlebells were close to knocking Pilates out of the top place for consumer sales (equipment, accessories and training).

I was heartened to see that the article mentioned the points that I always emphasize about kettlebells training:"...Kettlebells are meant to be an all-inclusive exercise regime.  Kettlebells are hardcore.  Your heart rate will sky rocket and your muscles will burn. This may be one of my new favorite workouts because I feel like I am doing cardio and weightlifting in one. Thirty minutes of kettlebells and you are done."Not a bad endorsement from a writer that put Zumba and TRX above Kettlebells.

BTW - look for a Kettlebell and TRX workshop coming soon from CrossFit Koncepts.  We are working on the curriculum now and should be ready by Spring of 2010.

NOTE: Sorry, there are no future plans for a Zumba-Kettlebells class... :P

Grandpa is Rocking the Kettlebells!

Thanks tGrandpaKBso Rick Doten for sharing the following picture and website with me!  Obviously Grandpa is proud of his KB's and his tight little shorts!  I hope to embarrass my children and grandchildren someday as well... but maybe I'll skip the tiny shorts - maybe!

BTW - God bless Grandpa for being a patriot... but check out the body language of the grand-daughter!!! :)  Also, those look like 53# KB's so Grandpa's going to be one strong AARP member!

And now for something completely different...

A conversation about Halloween a couple weeks ago led to me adding this video to the site - It has nothing to do about CrossFit, Kettlebells or even fitness, even though it features "Sweatin to the Oldies" icon Richard Simmons.

We were contemplating having a Halloween Workout this year with everyone coming in costume, but one thing (like H1N1) led to another and it never transpired (next year for sure!).  Part of the conversation was "What would your costume be?"  I think Kim said she wanted to come as me (which I personally would have like to have seen!!!) and then someone else suggested that I come as Richard Simmons!?!? ( I don't see it - but I think it might have been hilarious either way!)

Watch the video... and please don't do it at work because your co-workers will think you've lost your mind!


Tina_KBFran No excuses.  Don't want to hear them because they aren't worth the breath you're wasting telling them to me.  Work - check.  Kids - check.  Grandkids - check.  Husband - check.  Problems/issues like everybody else - check.  But still Miss Tina comes into class and absolutely destroys "KB Fran"!  Using two 18 lbs KB's Miss Tina finished the workout in well under 10 minutes... well before the rest of the class (with the exception of Dos - of course)!

KB Fran
  • Double Kettlebell Thrusters
  • Pull-ups
  • Three rounds for time
  • Rep Scheme - 21, 15, 9
Keep up the phenomenal work Miss Tina!

God Bless Our Veterans

Edfreeman You're a 19 year old kid.  You're critically wounded and dying in the jungle in the Ia Drang Valley on November 14th, 1965, LZ X-ray, Vietnam. Your infantry unit is outnumbered 8 - 1 and the enemy fire is so intense that your own Infantry Commander has ordered the MediVac helicopters to stop coming in.

You're lying there, listening to the enemy machine guns and you know you're not getting out.  Your family is 1/2 way around the world, 12,000 miles away and you'll never see them again.  

As the world starts to fade in and out, you know this is the day that you will die.

Then - over the machine gun noise - you faintly hear that sound of a helicopter!!!  You look up to see an un-armed Huey!!! But... it doesn't seem real because there aren’t any Medi-Vac markings are on it.

Ed Freeman is coming for you!  He's not Medi-Vac so it's not his job, but he's flying his Huey down into the machine gun fire anyway - even after the Medi-Vacs were ordered not to come.  He's coming anyway.And he drops it in and sits there in the machine gun fire, as they load 2 or 3 of you on board.  Then he flies you up and out through the gunfire to the Doctors and Nurses.

And, he kept coming back - 13 more times!He took about 30 of you and your buddies out who would never have gotten out if he hadn’t disobeyed orders and risked his life multiple times, to pull those wounded and dying boys out of the jungle.

Medal of Honor Recipient, Ed Freeman, died August 20, 2009 at the age of 80, in Boise, ID.  May God Rest His Soul and may his memory serve to inspire us all.

BTW - I bet you didn't hear about this hero's passing because he died at the same time the media was obsessing about the funeral of Michael Jackson.


Captain_Marvel I draw from a lot of sources for the "inspiration" behind the workouts that we do at CrossFit Koncepts.  Most of them are from comments that are made by my clients while the remainder are from movies (either quotes, characters or movie titles themselves) or even comic book superheroes - yes, I'm a geek and I'm PROUD of it!

Today's workout is "Captain Marvel" and I think it would even humble this legendary superhero! :)
  • KB Burpee Snatch
  • AMRAP in 20 Minutes
  • 53# KB for Men and 35# KB for Women; scale as necessary
If you need to see how to do the KB Burpee Snatch check out this video on YouTube.  Keep your form as tight as you can, especially as you start to fatigue!

Tomato or Tomatoe?

You can argue about the spelling of tomato and tomatoe, potato or potatoe, gray or grey, etc.  What you can't argue about is unsafe or questionable technique.  The trainer in the following video is great, well spoken and concise, but is a little off in his demo of the KB swing.  Watch his hips, knees and feet for tell-tale problems with power generation and absorption...