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August 2011

Unloading Your Lats

The Lats (the Latissimus Dorsi muscle) are one of the biggest muscles in your body and are used a lot (an understatement) during our workouts.  Everything from push-up to pull-ups to snatches are going to load them.  But do you know how to unload them so that they can recover properly?  Not unloading the Lats can lead to neck, shoulder and lower back or glute pain... and that's why we always emphasize wrapping up your workouts with a couple minutes of focused stretchnig and roller work.  The following video will give you some ideas on how to unload your Lats and help your recovery.


Tina... ARGH!

Tina_WOD Tina (Carroll) is always cheerful with a smile for everyone she meets and has an amzing work ethic when it comes to training.  A gifted athlete she is always one of the first to jump in and try a new drill or develop a new skill... keep up the great work Tina!

BTW - this one looks easy but it is devastating!!!


  • 07 KB Burpee Thruster
  • 07 Pull-ups

++10 Rounds for Time++
++53 lbs KB/men and 35 lbs KB/women++

Coming this Week - More Girls of CrossFit Koncepts

Denise So far this month we've done: Berry, Dyann, Liz, Nicky, Dorothy, Lori, Jessica, Kim, Janet, Geri, Danie and Chelsea.  How can ne possibly top that?  Easy... by bringing you more amazing WODs inspired by our amazing female athletes!

This week we will be doing:

  • Monday - Denise
  • Tuesday - Tina
  • Wednesday - Ramona
  • Thursday - Dos
  • Friday - Chris
  • Saturday - Meredith

I hope you are looking forward to these workouts as much as I am! :) 

We Love Danie... Sort Of!

DanieFriday evening found a big crowd at CrossFit Koncepts.  Was it in anticipation of the WOD 
("Danie") or the homemade chocolate cupcakes (thansk Dorothy) or the frozen margaritas (thanks Jeffrey)?  I'll never tell but everyone really semed to enjoy the WOD...maybe not as much as the treats afterwards... but I'm sure it was close!


  • 10 American KB Swings
  • 15 Push-ups
  • 20 BW Squats

++10 rounds for time (~20+ minutes)++

Slow Motion Muscle-Up

The following video show Camille Leblanc-Bazinet doing Muscle-ups in slow motion (300 frames per second).  This speed gives you ample to time to observe the techniques and transitions she is using in order to be able to cycle through them so quickly.


BTW - someone mentioned that this is soft-core CrossFit Porn... I don't see it but you decide!:P

Kim Possible

Kim_WOD Last night's WOD was in honor of our very own Kim Wong... and what a workout it was! :)  Kim is an awesome athlete and very humble - so her workout had to be both awesome and humbling... and beleive me it was!


  • 10 Deadlift (185 lbs/men and 95 lbs/wome)
  • 10 Box Jumps

++10 Rounds for Time++

The Bodyweight Pistol

I was at the IPA Strength Spectacular a couple months and had the opportunity to demo Kettlebells and Bodyweight for the athletes and spectators.  It was a great experience and I'm anxious to get back there next year and do even more...

Anyway, one of the things that I got the most feedback on was Pistols!  Here are a bunch of guys (and gals) squatting big numbers and they're impressed with me doing a pistol with just my bodyweight!?!?  Many of them tried and all of them failed... but I'm sure that a few people will return in 2012 and show me how far they progressed.

Following is a very impressive display of strength and flexibility - enjoy and try not to be too jealous!


Vibrams and Kettlebells

Vibram_KB Just wanted to pass on an email that I recieved the other day from one of your fellow CrossFitters and an avid Kettlebell user:

"Hey Mike. Here's a pic from the Vibram FiveFingers website of two guys in their toe shoes with kettlebells. I would be all about it except I think those are 25 lb KB they have. LAME! I like my guys with big balls :P"

BTW - the author of this email will remain nameless... but I am open to bribery!

We Love Nicky!

Nicky Thursday night we had the pleasure of "doing" Nicky - the workout I mean!  It was a lot of fun, challenging enough to make you work really hard, and one that will definitely end up in the WOD rotation.

Thanks Nicky for inspiring a kick-a$$ workout

BTW - can you feel the outpouring of love from your fellow CrossFitters Nicky?


  • 10 Deadlift (185 lbs/men - 95 lbs women)
  • 10 KB Snatch (53 lbs/men - 35 lbs/women)
  • 10 Box Jumps

++AMRAP in 20 minutes++

Gluten - A Silent Epidemic

Gluten_free The following is from an article on the NutriFit website:

"Gluten (the Latin word for “glue”), is a substance found in numerous grains such as wheat (durum, semolina, spelt, kamut, rye, triticale and barley). It is typically present in oats, too, due mainly to modern processing methods. It is also used as an additive and stabilizing agent in innumerable processed foods and personal care products. Insanely, gluten is nearly everywhere. Laws do not require its labeling on all products so the consumer is left to judge for themselves whether gluten may be an additive or not. I, personally, don’t trust any product that isn’t clearly labeled “gluten free”.

For us humans, where we have spent nearly all of the last 2.6 million years as hunter-gatherers, gluten (and its closely related compounds) is a very new inclusion to the diet and is very difficult for us to digest. To say that gluten can add complications to your health is putting things mildly. Problems with gluten are becoming literally epidemic and although public awareness about this issue is certainly growing there is more that is poorly understood by most than not. The consequences of gluten sensitivity (diagnosed or undiagnosed) can literally be lethal. And, no, I am not being “extreme” when I say this. The consequences are very real."

Follow this link to read the whole article.