CrossFit Koncepts

Holiday 2009 Training Schedule

Santa_frosty The next week or so is going to be crazy (okay, crazier than usual - if you can believe that!), but I wanted to make sure that there was at least a couple chances to get workouts in during the stress of the holidays!

Barring any additional blizzards or ice storms the schedule through the New Year is as follows:

  • Christmas Eve (12/24/09) -
    1200 PM Workout Only
  • Christmas Day (12/25/09) -
    No Workouts Today
  • New Years Eve (12/31/09) -
    1200 PM Workout Only
  • New Years Day (01/01/10) -
    1200 PM Workout Only

Monday 12/21/09

Mak_n_jak_snow Well it looks like the roads won't be back in shape in time for the kids to go back to school on Monday - and it looks like the Federal Government is going to be giving the GS'ers a day off as well.

I'm sure you guys all need a rest day after shoveling 20+ inches of snow - so take the day off and I'll see you on Tuesday!

Three Guesses and the First Two Don't Count...

MAK_snow_flag Due to the record breaking snow we've experienced today CrossFit Koncepts will be closed both Saturday and Sunday (12/15/09 and 12/16/09).  We will evaluate the road conditions and the conditions surrounding the training facility early Monday morning and let you all know what the status of classes will be.

Until then: be safe out there and enjoy the snow!

Inclement Weather Policy

Scoobydoo It looks like we might be getting some inclement weather, i.e. an ice storm, sometime in the next couple days so I thought I would remind you about our inclement weather policy.  We will be closed if Montgomery County Public Schools cancels all evening activities - so keep your ears and eyes open to find out if we are going to be having classes!  If all else fails you can always shoot me an email or call me if you're not sure.

Let's stay safe out there! :)

Happy Birthday John!

John_bday What does any sensible 68 year old man do on his birthday?  Go to a workout at Crossfit Koncepts!  John came in on the morning of his birthday to do the WOD:

12 Step Program

  • 12 Burpees
  • 12 Pull-ups
  • 10 Rounds for Time
John is a good friend, an outstanding athlete and an inspiration to everyone who knows him.  Keep up the outstanding work John!

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.

Super Heros are Such Fun...

Elastigirl - Copyright Walt Disney, Inc. After doing "The Bride of Frankenstein" for our Halloween workout (think Double KB's, Ring Push-ups and Pull-ups) we did one of my favorite Super Hero workouts today:

  • Rep Scheme: Ascending Ladder i.e. 1:1, 2:2, 3:3, etc.
  • AMRAP in 15 Minutes

NOTE: finished 10 rounds with a 53# KB with mere seconds to spare... give it a try and see how far up the ladder you can go!

An Amazing Kid!

This video has gotten a lot of attention lately on both the Internet and on TV.  It shows a young Romanian boy that is being trained by his father in both gymnastics and strongman skills.  He's doing a great job of it and the the boy is amazingly strong, flexible and will only get better as time goes on.  Watch the video and enjoy!

Intensity or "Go Hard or Go Home"

William Brown - KB Front Squat Intensity is the name of the game.  There is a term in Japanese that refers to intense martial training: Shugyo.  Shugyo means that you are testing your physical and mental capacity to their greatest levels - each and every workout.  I look at each workout as Shugyo - as an opportunity to test myself and my abilities, to temper my "edge" so that it is both sharp, flexible and unbreakable - mentally, physically and spiritually.

I think the one element that distinguishes CrossFit training in general, and Russian Kettlebell training in particular, is the outright intensity of the workouts.  Maybe that's why I was so excited when I stumbled upon both training protocols.

I get people coming into the training facility (or I'll meet them at a workshop or even online) that are fit, solid athletes who think that they are training "really hard" - and compared to the rest of the drones at their gym they probably are.  But when the come in and try one of our workouts on for size they are floored by the intensity of the workout.  After they've been consistently been doing 60 minutes of strength training and 45 minutes of cardio five days a week they get their Under Armour covered posterior handed to them by a 16 minute workout with a 25 pound Kettlebell.

Some come back for more and others slink off back to their gyms and talk about those "crazy CrossFit/Kettlebell" people.  But some actually "get it" and have their eyes opened to their true athletic potential and what a real workout entails.

If you want it easy there is a Bally's with a Zoomba class forming down the street... and they're only $39.99 a month (with a five year contract that is).

Welcome to CrossFit Koncepts - your only easy workout was yesterday.