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November 2013
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January 2014

December 2013

The End is Near!


We are getting close to wrapping up 2013 and there are only a few workouts left!  Make sure you get in before 2013 ends and 2014 begins!!!

Following are our hours for the next couple days:

  • 12/30 – 11:30 am and 05:30 pm
  • 12/31 – 06:00 am and 11:30 am
  • 01/01 - 11:30 am

Thanks for an amazing 2013 and we are looking forward to an incredible 2014!

Siegfried & Roy

20131228_102455_10Today's WOD was one from the new book that I'm writing on famous couples and it was challenging!  A devious combination on Renegade Rows and Cartwheels that tested every ones skill, patience and sense of humor.  After doing 100+ Cartwheels in the space of twenty-one minutes I can honestly say that I have a new found respect for the movement as well as another skill that needs to be trained (a lot more often).

Siegfried & Roy

  • 08 Kettlebell Renegade Rows
  • Stationary Cartwheels
  • AMRAP in 21 minutes
  • Workout Protocols: Ascending ladder for Cartwheels starting at 05 and adding 01 Cartwheel each round.
  • Men 2x53 lbs and women 2x35 lbs

NOTE: Stationary Cartwheels means you do one Cartwheel to the left or right and then do another Cartwheel to bring you back to the same place. Be sure to alternate sides that you start from.

Holiday Hours


It’s going to be a busy week or so for everyone and I wanted to make sure that you all have plenty of opportunities to get in a good workout!  We are going to be open the following hours for classes:

  • 12/24 – 06:00 am and 11:30 am
  • 12/25 – no scheduled class but John is thinking about coming in for a workout. Text him at 301/943-5580 if you are interested in joining him
  • 12/26 – 06:00 am, 11:30 am and 05:30 pm
  • 12/27 – 06:00 am, 11:30 am and 05:30 pm
  • 12/28 – 09:00 am
  • 12/29 – 09:00 am
  • 12/30 – 11:30 am and 05:30 pm
  • 12/31 – 06:00 am and 11:30 am
  • 01/01 - 11:30 am

That should keep you busy in between parties and presents!

A Little Rivalry!

This video was on of the most popular ones of 2013 and it features Jean Claude Van Damme doing a split between two eighteen wheelers:


Not to be outdone this video features Chuck Norris doing a split between two airplanes:


I call it "no contest" in Chuck's favor.  What do you think? :)

Thanks Quinn!!!

Mak_Quinn_2013Kettlebells are the real deal, and Mike Krivka is one of the best in the business! It’s hard to say I wasn’t skeptical when I stepped foot into Crossfit Koncepts as most of my previous training is barbell and “Globo” gym based. Mike and his work with KB's made me not only stronger in every aspect of my training, but provided me with greater mobility and technique in everything I do in and out of the gym; all while adding a solid 15-20 lbs to my already dense 205 lb frame. 

It’s easy to blow smoke into a testimonial, but the actions and the numbers I put up speak for themselves. I was able to max out on every single aspect of my KB work while I trained with Mike. His guidance and mastery level knowledge of the KB and all its fundamentals helped me post elitist type numbers i.e. unbroken 106 lb 2-hand KB swing for 25+ reps, an unbroken 106 lb snatch for 10+ reps, 106 lb power and split jerk for reps, a double 106 lb KB thruster, and a 106 lb Turkish getup both right and left.

The best part about this heavy KB training is the drug like effects it had on my other compound barbell lifts. With moderate direct training of once every few weeks my Deadlift max went from a respectable 535 lbs with straps to a raw 600+ lb pull in the course of 4 months all thanks to heavy KB hinge movements like the clean, snatch, and swing! Not only that but my max back squat went from a shaky 405 lbs to 455 lbs with solid technique in the same 4 months from compound KB movements like double KB thrusters, single KB thrusters, KB goblets and deck squats! 

Gains like this in an experienced (5+ years), completely natural athlete like myself are nearly unheard of’ so I’ll say it again KBs are the real deal! For all the hard work that I amongst all the other athletes at Crossfit Koncepts put in Mike matches it. He brings out the best in people, and shows them how to truly make themselves better and always challenges them to succeed. I recommend Mike to any level of athlete from beginner to expert, I can only imagine where my level of fitness would be if I had found Mike and Crossfit Koncepts sooner!

NOTE: this was posted on my instructor review page on the Dragon Door website.

Your Excuses Are Invalid...

Your excuses for not being the best that you can possibly be are completely invalid and false.  Get off your perfectly good a$$ and get it into the gym and train that amazing machine that God gave you.  You have only one life, one body, and one chance to get it right - don't wait: DO IT NOW!


Partner Get Ups

I've professed my love for the Turkish Get Up (or Get up) many times and after watching the following video I'm thinking about incorporating a new technique into an upcoming WOD: Partner Get Ups!  Check out the video (starting at 03:00) to see what I'm talking about... and start practicing NOW!!!


"Grudge Match"

Take a look at a couple of guys who have been around for sixty-plus (hard) years and see how great they look for their performances in the upcoming movie "Grudge Match"!  This movie opens on Christmas Day and will be on my "must see" list over the holidays... if only for the banter between Stallone and DeNiro! :)