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July 2014


Sandra is very quiet (at least when she is training with us!) but her intensity and dedication shines through! While she is a relative newcomer to what we do she is bound and determined to do it and do it right. Your intensity and dedication is noted - and appreciated - by all Miss Sandra! Keep at it!

BTW - this workout was AWESOME! I was completely floored by how hard it was and I intend to do this one again sometime soon!!! Another one of those situations that you are lulled into overconfidence by the simplicity of the movements... it was the combination that was so deadly!

Whacked Out Wednesday Number 21

WowKettlebells, contrary to popular opinion (and what you see on YouTube), take training to be able to use them safely and effectively.  The skills and techniques you need to learn in order to be able to use them are not something you can pick up from a book or by watching a video; you need hands on training from a qualified and experienced kettlebell instructor (I'm talking about an RKC or HKC).  Getting your kettlebell training from a trainer at the local "globo gym" will only result in this...



Liz has been a superstar since the moment she walked into CrossFit Koncepts... and that was over five years ago! She has been with us through thick and thin and has always been a massive supporter of everything we do. To say that she is irreplaceable would be an understatement - she is one of a kind and we are so very lucky to have her! We love you Liz and we are all very excited that you are going to rock the RKC in September! 


CrossFit Gym Rules

We don't have written rules at our gym.  I never thought they were necessary but there are some unspoken rules... do you know them?  Here are a couple that I think are essential to making the training experience an amazing one at CrossFit Koncepts:

  • Put. Your. Crap. Away.
  • If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
  • Don’t be late.
  • Pay attention when the coach is giving instructions.
  • Don’t have a conversation with someone in the middle of a workout.
  • Introduce yourself to newcomers.

For a complete list check out this list on the Box Life Magazine website.



Jenna... is Jenna! If you've ever met her and had the chance to talk to her you'll know that she is one in a million!  She's only been with us a handful of months but she has made tremendous strides in her strength and mobility - and she's only going to get better and better in the coming months!  Keep up the amazing work Jenna - you have a lot of people who love you and are happy that you are training with us! :)


Week Five of the Women of CrossFit Koncepts

Today starts the final week of epic WODs named after our amazing female athletes at Crossfit Koncepts! Are you ready for this week's line up of "CFK Rock Stars"?

Here it is:

  • 07/28 - Liz (Gleich)
  • 07/29 - Sandra (Adrovet)
  • 07/30 - Gidget (Krivka)
  • 07/31 - Geri (Shapiro)

This is final week is going to be AWESOME - I hope you are up for it!


Claire came to us with a strong background in cardio and I believe some kickboxing as well... but she started to shine when we put her through her paces with Russian Kettlebells!  Her smile is bright, her ponytail is perky, and... her shoes are VERY BRIGHT!!!  Keep up the great work Doctor Claire! :)



Chris has been with us for several years now and has made some terrific gains!  Everyone goes through their ups and downs but it's ow you deal with both that defines you - and that's Chris to a tee.  It doesn't matter what you throw at her she will go after it with a glean in her eye and a growl in her throat.  Kind of how she went after Jim... who is now her Fiance! :) Congratulations to you both and we love you guys!

BTW - Chris and Jim were on vacation when Chris' WOD came around so we had to get Nicky to stand in for Chris.  I think she did a great job! :)



Jessica is one of our many athletes that serve our country and we are very grateful to have her training with us!  She has a beautiful smile that is matched by her wonderful spirit!  She comes to every workout with a smile on her face, a skip in her step, and lights up the room with her enthusiasm and joy.  Thanks for being an angel Miss Jessica... and you should here her sing if you don't believe the angelic reference! :)


Triathalon Strength Training

I'm not a Triathlete by any stretch of the imagination - but I do train a few.  The strength requirements of a Triathlete are not necessarily different than any other athlete but you need to make sure that the strength training that they are doing is going to not only make them stronger but make them more resilient and less injury prone.  There is nothing about a triathalon that doesn't put the body through the wringer - and with that in mind, the strength training that they do has to lean heavily on reinforcing the opposing muscle groups and increasing their mobility.

One technique that anyone that runs, or spends a lot of time on their feet, needs to do is the One Leg Deadlift.  Just like the conventional Deadlift, the One Leg Deadlift trains stability, strength and "connection" with the whole body.  The added bonus is that the One Leg Deadlift requires you to make massive connections and associations internally to stabilize not only yourself but the load as it goes up and down.  While most people can't go very heavy on the One Leg Deadlift it can still be a powerful addition to any training program.  Don't discount this one...


Another technique that haas to be an integral part of the program is the Turkish Get Up (or just plain old Get Up).  I've written about this technique a number of time so search through the archives for all you can ever need to know about the Turkish Get Up.  The most important take away point is this: if you are any athlete of any caliber you need to be doing the Turkish Get Up.


While the One Leg Deadlift and the Turkish Get Up aren't miracle workers they will fill in the gaps in your training program to prepare for a Triathalon or any other sport that you compete in.  Get the training, do the work, reap the benefits!