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March 2012

Two Minute Warning

Of all of the WODs that we do, I have to say that "Two Minute Warning" is one of the toughest.  I can't tell you if it's the compressed time frame (very likely though), the unique combination of techniques, or just that out and out "suck factor" that it induces.  Regardless, it's one of the toughest, both physically and mentally, WODs that we do at CrossFit Koncepts.

Two Minute Warning

  • 05 Burpees
  • 10 Kettlebell Snatch
  • 15 Mountain Climbers
  • 20 Kettlebell Russian Swings

WOD Protocols

  1. 53 lb/men and 35 lb/men
  2. 02 minutes to complete each round
  3. 10 rounds for points; 01 point for each round completed

Check out the following video for a quick montage of all ten rounds of "Two Minute Warning":


Train Like You Fight

"Train Like You Fight!"  I think I've said that at least a million times over the last 35 years as a martial arts instructor... but what does that mean to a CrossFitter?

Well, it means that you need practice and perform each and every movement to it's full potential.  Full potential equates to the complete rage of motion, requisite tension, proper transitioning, etc. When you "Train Like You Fight" while doing CrossFit you get the complete benefit from each and every movement - not partial benefit for partial movement.  Sure, by doing Burpees as opposed to Flopees your time or score won't be as high. By locking the kettlebell or bar overhead for a second is going to add a second or two to your workout and is going to add to your overall load - but you're going to get the benefit of that in the long run.

Check out this article from CrossFit One World.  It was written by Freddy C, who is a crossfit trainer, a martial artist and a law enforcement officer.  He's also been around long enough to know what he's talking about...

Bob Harper WOD on 03/09/12

Just an FYI - we will be doing the WOD that is being demonstrated in the following video on this Friday night (03/09/12).  I'm planning on putting my camera in the corner and letting it run so that we can get some footage to post online in response to the "interesting" technique displayed during the WOD.  Ladies be sure to wear your cool socks and guys... just show up!

Bob Harper

  • 05 Pull-ups
  • 10 Hand Release Push-ups
  • 15 KB American Swings
  • 20 Burpees
  • 25 Double Unders

03 Rounds for Time


Post Workout Blues

You've trained hard and you gave it all you had... so now what do you do?  Do you sit down and chat with the other people as they finish their workout and spend some quality timne catching up?  Or... do you grab your water and your foam roller and spend 05-10 minutes working out any residual kinks from the workout?  How about getting down on the floor and doing some relaxing movement prep drills to help you mobilize and flush your muscles so that you'll feel great tomorrow as opposed to feeling like you got run over by a truck?

Listen to a guy who is a lot smarter than me (Kelly Starrett) explain to you why you should be doing this and more after your WOD...


From the Wheel of Pain to the Power Wheel

I have to honestly say that I've had enough of the Wheel of Pain (aka WOP) for a couple days.  But that doesn't mean that I am any less enamored with it.  I still think that it is one of the most effective, powerful, and dynamice tool to develop abdominal strength and full-body tension.  But... if you really want to have some fun you really need to strap on a Lifeline Power Wheel to your feet and take it for a test drive.  I dusted them off a couple weeks ago as part of our warm-up and it was great to see everyone testing it out.  I was so happy with everyones reaction to it (across the board they HATED IT) that I bought five more... so you can expect to see it a lot more often now!


Slow Motion Snatch

This is a great video that really allows you to see the transitional technique behind the Kettlebell Snatch.  In particular watch the transition from "pulling" to "punching through" the Kettlebell as the hip snap is expended and it passes from the waist to chest high.  This is a key moment in time when it comes to efficiently and safely using the Kettlebell.  Watch this video and try it for yourself...