Defining Your Toolbox

As an athlete, and as a coach, you need to have a firm grasp on both the tools that you use, your toolbox, and how you use them, your techniques. If you haven't spent any time seriously looking at them, then you are not getting the most out of either. Even more concerning is if you are constantly changing tools and methods and never getting any benefit from them.

Just something to think about...

November 24, 2019 Level I Indian Club and Mace Workshop!

Don't miss the opportunity to learn more about these two powerful tools for prehab, rehab and injury prevention! Both the Mace and the Indian Clubs have stood the test of time and continue to make athletes stronger and more resilient. If you have ever been curious about what these tools can do for you (or your clients) then this is your chance! NOTE: attendance limited to 20 people and we are already at ten people pre-registered.

An Evening with Dan John - "40 Years of Relearning"

An Evening with Dan John - "40 Years of Relearning"
Wednesday July 24th, 2019 f
rom 0630 PM to 0900 PM

DanJohn04Let me as you a couple questions:

  • Have you ever wanted to have access to one of the top Strength and Conditioning Coaches in the world to answer your questions about training?
  • Do you want to spend some time with someone in the fitness industry who actually “walks the walk and talks the talk”?
  • Do you have questions about what you or your client’s priorities should be in regard to their strength, mobility training needs?
  • Do you want to be able to ask question and have them answered by someone who actually has the experience and knowledge to give you a viable answer?

If you answered “yes” to any or all of the above questions, then here’s your chance!

The one and only Dan John is returning to CrossFit Koncepts on Wednesday July 24th, 2019 from 0630 PM to 0900 PM to give an informal presentation titled “40 Years of Relearning”. Dan will answer questions about Strength and Conditioning, training methodologies, his personal philosophy on strength, and much, much more.

In case you aren’t familiar with Dan John (which I can’t imagine but go figure!) then let me give you some background. Dan is one of the most popular presenters in fitness world and regularly works with semi-pro and pro athletes, Olympic hopefuls and members of our armed forces. He is also the author of hundreds of articles as well as veritable library of books on strength and conditioning (“40 Years with a Whistle”, “Mass Made Simple”, “Before We Go”, “Now What?”, “Never Let Go”, “Can You Go?”, “Intervention”, “The Hardstyle Kettlebell Challenge”, “Fat Loss Happens on Monday” (with Josh Hillis) and “Easy Strength” (w/Pavel Tsatsouline).

Dan is also featured in a series of best-selling DVDs (“Intervention”, “Utah Workshop Event”, “Warmups, Workouts and Complexes”, “Olympic Lifting for Beginners”, “Perfecting your Kettlebell Form”, “A Philosophy of Strength Training”, and “Everything’s Over My Head”).

DanJohn03Dan is a unique combination of athlete, sage, and coach that you will be challenged to find anywhere else. His extensive experience, disarming sense of humor, and incredible knowledge of the strength and conditioning is unparalleled. He is the Yoda of strength and conditioning, and he has the unique ability to explain complex concepts in a way that will allow you to grow and experience results that you never imagined. Having the opportunity to listen to and interact with Dan is one that, if you are serious about learning more and becoming a better athlete, coach, or trainer, you cannot afford to pass up.

The cost for this amazing learning opportunity is only $75/person and will be limited to the first thirty (30) people who RSVP and pay. NOTE: Payment for this event is required in advance and no walk-ins or at the door payments will be accepted.

If you are interested in attending this event then contact Mike Krivka at or 301/404-2571 as soon as possible. Remember – payment must be made prior to the event – no exceptions!

Finishing the Equation

I spend a lot of time talking about and researching sleep. Most people have no idea how important sleep is and how far reaching its affects are. From what I understand, and I've done a lot of research, sleep impacts every aspect of your life in either a positive or negative way. Like most things in life it's quality that's important as opposed to quantity.

Most of the advice I see about improving sleep has to do with improving your sleep environment (temperature, light, etc.) and discipline (going to bed and rising at the same time every day, avoiding caffeine, etc.). Very little has been mentioned about how to maximize the time AFTER sleep... and those minutes and hours are almost as important.


Investment or Expense?

20180916_204341It's almost here! January will see an influx of people joining gyms to "get in shape"... and they will fail miserably! Seriously. many if not all people who join a gym, will make a valiant effort to hit the treadmill and the weights. They will get sore, tired and invariably not see any results...and will stop showing up and quit even trying to make any effort to improve their quality of life. Why? Because they are either doing too much of something that isn't going to benefit them or not doing enough of something that is.

You are almost guaranteed to fail if you try to do it on your own. But - if you surround yourself with people who are on the same path as you, who will make you accountable, and who you enjoy interacting with - magical things will happen! Suddenly going to the gym isn't a chore it's something that you look forward to all day. Hard workouts? They're a lot easier when you are surrounded by friends...

Think about this: if you don't take care of your body now you're not going to be able to take care of it later. If you make the investment in time, effort and sweat now you will be able to benefit of the "compound interest" of more energy, great strength and mobility, and excellent biological markers in the future (i.e., blood pressure, cholesterol, etc.).

"Most people want to pay as little as possible for their gym memberships. Yet people will pay hundreds of dollars a month on their cell phone or cable bill. The rate of chronic disease and obesity is growing. Our health care costs are growing. Why is the value of health placed so low in our culture? What if we changed the perspective and viewed paying a gym membership (and using it) as an investment in our future. I believe the long-term benefits of this is priceless. Investing in your health now saves you down the line in real dollar terms of health care cost savings, as well as in experiencing greater quality of life, for a longer time. When you look at it this way, the cost we pay for a gym membership is a bargain." -- Brigitte Osborn, Red Wolf CrossFit