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May 2010

Memorial Day Workout

Memorial Day Thanks to the brave souls who came out on Memorial Day to do the workout.  What is it you ask?  Try this on for size:
  • 06 Deadlift (165#/men and 95# women)
  • 08 Pull Ups
  • 09 KB Snatch
  • 05 KB Thruster
  • 11 rounds for time
BTW - I know it doesn't look too bad but it really SUCKED and took about 50 minutes to complete with temps in the 90's and humidity somewhere around that as well!

Kettlebells For Warriors

The York Barbell Company, The CrossFit Journal and Dragon Door have joined forces with Russian Kettlebell Certified (RKC) instructor, Michael Krivka, to raise awareness and funds for the Wounded Warrior Project (WWP) through the 1st Annual Kettlebells for Warriors (KFW).

Wounded Warrior Project Krivka and his national sponsors have organized four fund raising events for the summer of 2010, with several more planned for the fall.  Each event consists of a six hour Russian Kettlebell workshop where participants will learn the fundamental skills and techniques to safely and effectively use this powerful fitness tool.  Workshop participants will receive a full day of professional Kettlebell training for the discounted price of $150.00/person with all profits going directly to the Wounded Warrior Project to fund unique, direct programs and services to meet the needs of America's wounded warriors.

"These men and women have sacrificed so much," says Krivka, "and their service doesn't end when they come home.  They continue their long painful journey by working hard to heal their minds and bodies.  We wanted to raise awareness and funds by honoring their sacrifice and journey back to health with our own pain, sweat and tears.  The Kettlebells for Warriors events give people a chance to directly impact the lives of our warriors while making a difference in their own health and well being - everyone wins."

KFW Logo 02 The first event is scheduled for July 10 in York, Pennsylvania at the York Barbell Company corporate headquarters.  The following three events are scheduled for July 31 in Los Angeles, California, August 07 in San Diego, California and September 11 in Washington, D.C.  Additional events are planned for Atlanta, Georgia, Chicago, Illinois and Dallas, Texas in the fall of 2010.

For more information about the project, and for organizations and individuals who want to know how to help sponsor the fund raising efforts of the 1st Annual Kettlebells for Warriors, contact Mike Krivka at [email protected] or at 301/404-2571.

Memorial Day Weekend Schedule

Captain-america Many of you will be traveling this weekend (please drive safely) so we are modifying the schedule so that those of us who are staying home can still get in a great workout in between cookouts and swimming in the frigid waters at the pool.

The modified schedule for this weekend is:

  • Friday 05/28/10 - Class at 1200 PM; No 0500 PM class
  • Saturday 05/29/10 - Class at 0900 AM
  • Sunday 05/30/10 - Class at 0900 AM
  • Monday 05/31/10 - Class at 1000 AM; No 0500 or 0630 PM class

Thanks and have a safe and fun Memorial Day weekend!

Steel... as in "Balls Of Steel"

Steel This little workout was surprisingly horrible... no really!  Give it a try and let me know what you think!


  • 10 Double Kettlebell Burpee Clean Thrusters
  • 10 Pull Ups

10 Rounds for time

NOTE: Kettlebell Burpee Clean Thrusters are done as follows.  With two KB's behind you do a Burpee (don't land on the KB's). As you come out of the squat in the Burpee grab both KB's and Clean them as you stand up.  With both KB's in the racked position do a full squat (Elbows to Knees) and then explode out of the squat and drive KB's into the overhead position.  Hold for a count of two.  Repeat...

Mike Rowe doing Burpees

Mike Rowe, from "Dirty Jobs", narrator for "The Deadliest Catch", and spokesperson for the Ford Motors commercials, has always been a favorite of mine.  The Krivka Men (Big Mak, Little Mak, and Jak) sit on the couch and watch "Dirty Jobs" together... Fran runs off and hides while we are doing this.  Anyway, Mike is always in great shape and in the following video he answers some fan mail asking how he does it.

Picture from the Olympic Lifting Certification

Thought I would post a group picture from the Olympic Lifting Certification last weekend.  I think this was taken on the second day... the one that wasn't 95 degree and 100 percent humidity! :)  NOTE: notice the guy standing behind me.  I believe he was something like 6' 8" tall... amazing to watch drop into a full Oly Snatch!

Oly Lifting Cert

CrossFit Olympic Lifting Certification

Spent last weekend in Ocean City, Maryland at the CrossFit Olympic Lifting Certification.  It was a great two day course on the Snatch, Clean, and Clean and Jerk.  The level of instruction was outstanding and the two coaches (Erin Karshner and Kirk Woolfolk) were great.  Their instruction really made me appreciate the level of detail that it requires to really understand what is required to perform any of the Olympic lifts well.  BTW -  Mark (one of the attendees to the certification) posted his impressions of the certification on his blog as well.

NOTE: Erin is any amazing Olympic lifter and trained at the CSOTC for many years.  Kirk has many years of Olympic lifting training and competition under his belt as well but has been eclipsed (Sorry Kirk!) by his daughter Natalie.  Check out the video below of Natalie training at Coach Mike Burgener's gym -

Free Intro To Kettlebells / CrossFit Workout this Sunday (05/16/10)

KB windmill We will be having a free Intro to CrossFit / Kettlebells workout this Sunday (05/16/10) from 10:30 AM to 12:00 PM.  You will learn about Russian Kettlebells, CrossFit and how our dynamic training environment and methodology will get you into the best shape of your life - GUARANTEED.

We'll take you through a brief warm-up comprised of the Kettlebell and bodyweight skills that will prep you for the workout ahead.  Then we'll take you through the skills you will need to perform the workout.  Once that is out of the way you'll get your first taste of what a Kettlebell and CrossFit workout is like.  By the time you're done with the workout you'll know why CrossFit Koncepts is the only choice for you!
SPECIAL OFFER: one lucky attendee will win a free month of training at CrossFit Koncepts (a $120 value) just for participating in the workout!

NOTE: The free workout is limited to the first 15 people who RSVP to Mike via email or by calling 301/404-2571.  PLEASE - you MUST RSVP to gain attendance to the workout!

Fat Head - The Movie (Part 2)

I had an interesting debate with a coworker of mine last week regarding cholesterol.  I tried to explain to him that there was no way to convert animal cholesterol to human cholesterol i.e., eating meat raises your cholesterol.  Watch the following video for some more interesting information.