CrossFit Koncepts

For those of you who are joining us on November 12, 2011 at 1100 AM for the Kettlebells for Warriors WOD here's a preview of what you are in for!  If you are coming out for this WOD - be prepared to have a great time honoring our warriors... and be ready to take a nap afterwards!

Obviously no one is going to respect me unless I either shave my head, get some ugly-a$$ tatoos, or speak with a really bad accent!  If I was a women all it would take is... nevermind!  Watch the following video and appreciate what you've got... :)

Every successful person knows that you have to be willing to fail in order to succeed.  There are no overnight successes - no matter what anyone tells you, it takes a long time to succeed at pretty much anything and you have to be willing to work hard, fall down, get up and go at it again.  What does this have to do with CrossFit or Russian Kettlebells?  Everything...

To be successful at CrossFit or Russian Kettlebells you have to dedicate yourself to hard work, sweat, determination, and even sometimes failure.  Why?  Because CrossFit and Russian Kettlebells are "simple, but not easy".  If you are looking for simple and easy... go to the "globo-gym" and join a Stretch and Tone class! :)

CrossFit Fran

Fran you are my nemesis
So simple yet so deadly.

21 - 15 - 09
Nothing else is quite so sublime.

Thrusters and Pull-ups
Nothing more and nothing less.

Who would have thought
The devastation could come in such a small package.

NOTE: check out this version of Fran with Kettlebells.  Those of you who have done it at CFK with KB's know how powerful this combination is... somehow it doesn't come across that way in this video though! :)

I am a CrossFit Woman.

I do not wear makeup in the gym - I wear chalk.

I do not get manicures - I scrub the calluses off of my hands.

I do not glisten or smile while I'm working out - I sweat, grunt and curse.

I am a CrossFit Woman.

I am as proud of my muscles as I am of my scars.

They are the evidence of my hard work and dedication.

I am a CrossFit Woman.

Student, Trainer, Coach.

Increased work capacity is my mission.

Elite Fitness is my goal.

I am a CrossFit Woman.

I may scale a WOD - but I will never quit or give up.

I do what others won't - and excel where others can't.

I am stronger mentally and physically because of it.

I am a CrossFit Woman.

I am invincible.

And you could be too.

NOTE: found this on the Web and thought I would share it with all of the amazing women at CrossFit Koncepts!

NOTE: this article is from Scott Iardella's StealthBody website and pretty much sums up the reasons WHY you should train with Kettlebells

Ok, maybe you’ve heard about kettelbells, but aren’t sure if they are for you?  Maybe you have no idea what they are.  Or maybe your very familiar with kettlebell training and want to see what it is I’m talking about.

Well, pay attention. Before making any decisions on kettlebell training, be sure to read the compelling reasons for not using kettlebells (and it’s not what you think).  Make sure you read all the way to the end, before coming to any conclusions though.

So, here’s my top 5 rock solid reasons to NEVER use kettlebells in your training program:

1. You DON’T want to shed body fat.  If you really don’t want to blast body fat then you’ll definitely want to avoid kettlebell training.  Since kettelbells are viewed a as premier strengthening and conditioning tool, sometimes the fat burning benefits go ‘under the radar’ with kettlebells.  Because of the nature of the “ballistic” or fast kettlebell exerices, such as the swing and the snatch, the fat burning or increased metabolic demand can be quite overwhelming and insanely effective.  If you don’t believe me, then check out one of the most famous case studies to date, the story of Tracy Reifkind in “The Four Hour Body” by Tim Ferris.  Tracy scorched about 100 pounds doing the kettlebell swing a few times per week.  So, if you are totally ripped and have no desire to shed an ounce of body fat, then this may be a great reason to NEVER use kettlelbells, but read on….

2. You DON’T want to ‘move better’ or ‘perform better’.  Kettlebells are much different than traditional weight training for many reasons.  Moving better is one of them.  You see, kettlebells are essentially about movement and the sad fact is, most of us don’t move well. We get bound up at our computers all day and seem to lose our ability to perform essential, basic movement patterns.  You would be amazed at how many people cannot squat properly.  Yep, a simple body weight squat is sometimes lost in the cycle of human movement.  And, unfortunately, when we lose our ability to move well, we get hurt or we lose our ability to function at the level we should.  So, we don’t perform as well as we could, whether that’s in athletics or just day to day activities, like getting in and out of your car.  Kettlebells are such an important training tool in ‘movement training’ and allowing people to move better and ultimately, perform better.  So, if you don’t think you could benefit from learning how to move better so that you can perform better, you should probably NEVER train with kettlebells.  Next.

3. You DON’T want to prevent injuries.  This is an interesting reason to never train with kettlebells, huh?  I gave this one a lot of thought.  After my experience with kettlebells now and having a background as a Physical Therapist and back rehab patient myself, I have found no other exercises as beneficial in actually preventing back and shoulder injuries than the kettlebell.  My case in point is the kettlebell swing for back injury prevention and the turkish get up for shoulder health.  I should add, it’s all about the technique.  If one has proper technique with these exercises, there is nothing better.  And not just the back and shoulders either.  I would argue the kettlebell is simply one of the most important tools in musculoskeletal injury prevention there is, bar none.  But, that’s just me.  So, if you simply aren’t interested in your own injury prevention, avoid kettlebells at all costs!

4. You DON’T want to save time.  Ahhhh time.  Something we all have too much of right?  If you’ve got just gobs of time to train, you’ll really want to avoid kettlebells because these training sessions will be way too short for your satisfaction.  Kettlebell training is basically for those that want the biggest impact from their training in the minimum time possible, so if you’re looking for a more (boring, did I say that) time intensive training program, then definitely avoid kettlebells.  You’ll be glad you did.

5. You simply DON’T want to be powerful in your body.  This may be the clincher. Since kettlebells are notorious for building strong, lean, powerful bodies. You may want to defer kettlebell training if you are satisfied with the status quo.  If you are looking to avoid any aspect of improving your strength, conditioning, cardiovascular endurance, and physical power and presence, you will most certainly want to avoid ever even touching a kettlebell. I mean it.  Maybe you’re actually looking to be ‘under powered’ with your physical presence and maybe your a little intimidated by gaining even a shred of body strength.  It that’s the case, then I must concur that you should NEVER, EVER train with kettlebells!

Well, I hope that provides a little insight on the big 5 reasons to NEVER train with kettlebells!

And, of course, I write this article entirely with “tongue in cheek,” because I don’t believe there is more effective training modality than the Russian kettlebell!

Seriously, kettlebells are the ultimate fitness and performance training tool! Now, that doesn’t mean it’s the ONLY way to train.  It’s not.  There are many other very effective training methods, but kettlebells are something special.

I really hope you discover that for yourself.  And I hope I’ve shed some new perspective on a proven training modality that can literally accomplish all of your fitness goals in a simple, dynamic system.

For a strong, powerful body (a stealth body), there’s nothing better than kettlebell training.

The final Kettlebells For Warriors event of 2011 will be held on November 12, 2011. The event will be held at a number of locations nationwide and will benefit both the Wounded Warrior Project and the Congressional Medal of Honor Society.

The event will be comprised of a WOD (Workout of the Day) named after Wounded Warrior and Congressional Medal of Honor recipient Sergeant First Class Leroy A. Petry (U.S. Army). The WOD will take participants through ten rounds of alternating body weight, weightlifting, and Russian Kettlebell exercises.

We are receiving requests for more information concerning the November 11th, 2011 event from gyms and individuals all around the United States and from military facilities worldwide. There are three ways you can become a part of this event:

1. Host the WOD - we are still collating a list of gyms and locations nationwide (and overseas) that are going to be hosting the WOD. If you are a gym, military installation, or even an individual with a garage gym, and you want to host the WOD just let us know and we'll get you all the info you need to get the event rolling.
2. Do the WOD - we will be distributing a growing list of gyms and locations nationwide that are hosting the WOD on 11/12/11. All you will need to do is contact them and they will fill you on the details. They will be collecting the donation ($20/person) and coordinating the WOD at their facility. NOTE: some locations will be doing several "volleys" of the WOD to accommodate the number of participants.
3. Donate to KFW - Kettlebells For Warriors is a 501 (c) 3 charity that was created to raise funds and awareness to assist our returning warriors. We have hosted events nationwide site 2009 and are already working on events for 2012. Your donation will go towards supporting the Wounded Warrior Project and the Congressional Medal of Honor Society.

If you are interested in participating in the WOD, or hosting a group at your gym, or donating to Kettlebells For Warriors please contact Michael A. Krivka at [email protected] or 301/404-2571.

Came across the video of this WOD and thought I would share it with you all.  On top of being a great WOD (and one we at CFK will most definately have to do sometime soon), it features a large number of the top athletes in the CrossFit world.  Take the time to watch the WOD and observe the athletes in action - I think you'll be very, very surprised!

"Miagi"

50 Deadlift (135/95 lbs)
50 Double KB Swings (2*53 lbs/2*35 lbs)
50 Push-ups
50 Clean and Jerk (135/95 lbs)
50 Pull-ups
50 KB Taters (53 lbs/35 lbs)
50 Box Jumps (24"/20")
50 Wall Climbs
50 Knees to Elbows
50 Double Unders