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October 2010
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December 2010

November 2010

CrossFit Kettlebell Workout

The following video has been on YouTube for over 05 years now.  It shows Greg (from CrossFit HQ) doing a Kettlebell Snatch coupled with Pull-ups.  Take a few minutes to watch the video and let me know what you think! :)  BTW - Greg had not gone through the CrossFit KB Certification prior to this video being shot.


Post-Turkey Day Adventure

Anyone interested in spending a couple hours on a ropes course in Sandy Spring, MD (15 minutes from Crossfit Koncepts) on Friday November 26th, 2010?  We're planning on arriving there around 1000 AM and staying until we get too tired to play anymore!

If you are interested in coming (guests are welcome) contact Mike or John or sign up during class at CFK.


Foam Roller Work

As part of the CK-FMS I was introduced to a lot of material on how to help improve and enhance an athletes abilities.  One of the most powerful things I experienced is how effective the simple foam roller is in loosening tight, sore muscles and improving range of motion.  The following video shows a simple foam roller progression that you should consider doing before or after your workouts - you will feel the difference!


CMOH Workouts

Many of you have noticed that there are some new partner workouts in the mix.  You may not recognize the names of the workouts but they are all Congressional Medal of Honor winners, some of them are actually for individuals who have won our countries highest honor twice.  The workouts are all "simple but not easy" and rely on teamwork and communication to complete efficiently.

It's not much, but it's my special way of remembering the brave men who have done so much for our country.


"Unbroken" by Laura Hilenbrand

He was a track star and a bombardier in World War II. But nothing stands out more about Louis Zamperini's life than the unimaginable way his inner strength and survival instincts overcame the war's worst extremities, including weeks adrift at sea and the cruelest of Japanese POW camps. Exceptional author Laura Hillenbrand (SEABISCUIT) tells his gripping story in her masterful book, UNBROKEN.


Free Intro to Yoga Class

Becky Schumacher is going to be teaching a free Introduction to Yoga class on 11/17/10 from 0730 to 0845 PM.  If you are interested in attending this class please RSVP as soon as possible. 

The introduction class is to "test the waters" and see if our current clients would be interested in attending this class on a regular basis.

NOTE: we will be having another free class on 12/09/10 from 0730 to 0845 PM.

100 KB Snatch in 05 Minutes

To become and to maintain your RKC credentials you need to be able to demonstrate competency in the core KB lifts (Swing, Clean, Snatch, TGU, etc.) as well as do a little something called the 05 Minute Snatch Test.  It's simple really - all you have to do is snatch a 53# KB 100 times in 05 minutes.  That works out to 20 snatches a minute or one snatch every 03 seconds.  It's not a lot of fun but it's not supposed to be - essentially it's a gut-check to see how hard you are willing to push yourself.


BTW - there are a lot of protocols floating around on how to get to this volume of snatches prior to the RKC.  The best one is to train at this level (or above) all of the time so that you won't need to prepare for the test!