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February 2013

Practice vs. Working Out

MAK_01Now seems as good a time as any to discuss the difference between practicing and working out. Some people do one exclusively and some do the other – what I’d like to suggest is that you do both. You’ll hopefully agree in a minute.

Practice entails mindful, meticulous attention to detail, execution, and safety (three things that sometimes go out the window during workouts). When practicing, you are intentionally executing a technique as perfectly as possible, working on transitions, range of motion, tension, etc. There’s no time requirement during a practice session – similar to Dan John’s concept behind “punching the clock” workouts; you show up, get the work done, and go home. In a practice session you create the foundation for the technique (and other techniques as well). You’re trying to make that foundation deep and wide. Practice is important and while it’s not especially glamorous or exciting – it’s necessary.

Working out means you have a plan and a will to attack today’s objective. Less attention (and sometimes none at all) is spent on perfect movement or technique – you just hit it as hard as you can. Doing a workout is an opportunity to test your technique while under stress – sweat, snot, blood, and pain are all considered stressors in the gym, on the field, and in a fight. You are using the broad technique and strength base that you established during practice and seeing how it holds up under fire. Sometimes you’ll do really well, while other times you’ll realize it’s time to practice more.

Read the complete post on the RKC Blog!

The Most Important Lift You MUST Do...

I've said this many times that if I was limited to only one lift with a barbell that I would choose the Deadlift over them all.  Not that the other lifts don't have their pros and cons - because they do.  But if I'm trying to get some extra muscle packed onto someone in a short period of time or trying to give someones strength a boost I would pick the Deadlift hands-down.  It's easy to learn and teach, most people can make progress quickly towards body weight-plus loads, and there are enough variations to the Deadlift that you can train them on a regular basis and not get bored.

Check out this interview with Paul Chek to get his thoughts on this lift!


Open Gym this Saturday - 1000-1130

This Saturday we will have our first Open Gym session at CrossFit Koncepts.  We will hold these sessions from 1000 to 1130 AM two Saturday's a month (check Facebook and the CFK website for future dates).  Open Gym sessions are available to current CrossFit Koncepts clients and are an excellent time to come in and work on any "weak links" in your training.  Coaches will be on site to help you out but there will not be a group workout held during this time period.  Thanks and we look forward to seeing you there!


Embrace the Suck!

People ask me all the time if doing CrossFit get easier over time.  After spending the better part of the last five years doing it almost daily I can honestly say - NO!  It never gets "easier" because you are constantly challenging yourself to work harder and move more efficiently.

So getting easier is a big NO but I do find that after a certain point in time you learn to "embrace the suck" and make a certain peace with it.  Not that you ever like the suck - you just get used to the feeling and learn to work through as opposed to obsessing about it.

It's up to you - but I would embrace the suck and keep moving forward! :)


A Couple Pet Peeves


Time for an infrequent rant... brace yourself! :)

First, to those of you who are training hard and making progress: GREAT!  For those of you who are sliding through the training and aren't making progress: don't complain!  Your results are going to be in direct proportion to the work you do in and out of the gym (this includes your diet and recovery).  If you commit yourself to becoming strong inside and out you will succeed.  If you put in your time and don't work to get better each and every day then you aren't going to get the results you want.  Sorry - it doesn't work that way in the gym - and in life.

Second, to those of you who are semi-committed to the training - you're fired!  Seriously.  We put in long days and nights trying to improve our facility and the training.  Between new equipment, new classes, and ongoing training and education, a lot of hours and dollars are expended each day, week, month and year.  There isn't a facility in the area that can offer the training that we do - no one, not even close.  I heard an ex-client say that they left because we didn't have climbing ropes and do muscle ups!  Okay, can you do ten strict, dead hand pull-ups and ten strict dips?  No?  Then how do you think you're going to safely do a muscle up or climb twenty feet up in the air on a rope?

BTW - if you are taking off training for the month (for whatever reason) in order to save money for something then do me a favor - un-friend me on Facebook so I don't see pictures of you blowing money in a bar or on a night on the town.  It's hard for me to be compassionate and give you a break when you're partying away your tuition...

I am now stepping off my soap box!  Resume your regularly scheduled activities... :)

Great Playground!

I can almost guarantee that you wouldn't be able to find something like this in the United States - but it would be awesome to have one close by.  Check out this video and see a whole park devoted to lifting and bodyweight skills that is located somewhere in Russia.  It's amazing to see young and old training side by side and all getting stronger together!