CrossFit Koncepts

Dragon Door’s One-day,
Entry-level Kettlebell Instructor Certification Workshop
with Michael A. Krivka, Senior RKC

How to master the essentials of kettlebell lifting—and dramatically advance your skills as a personal trainer or coach!

Master the essentials of kettlebell lifting by learning the principles of HardStyle training. At this 8-hour instructor course, you will learn the most effective, safe, and efficient ways to use, teach and coach the basic kettlebell lifts starting with the Swing, Get-Up, and Goblet Squat. During this hands-on course, you will be both coached and will coach others, to facilitate your learning and retention.

Kettlebell training develops superior athleticism by reinforcing natural movement patterns, learning to move explosively from the hips, and challenges the stabilizers during all lifts—both ballistic and grinds. As a top fitness professional, NOT having this training method in your toolbox could be seriously holding you back from getting fast, impressive results for yourself and your clients.

Enhance Your Strength and Conditioning, Boost Your Income and Attract More Customers—With the HKC Advantage...

• Get a deeper knowledge of how to use the world’s #1 strength and conditioning tool
• Learn simple techniques for preventing and recovering from injuries
• Enhance your skills as a movement coach by learning how to quickly assess, correct and teach these complex movement patterns
• Discover simple yet highly effective cueing and troubleshooting techniques to speed up the learning process—to get faster results for your clients
• Learn how to get superior results with clients ranging from the athletic to beginners and the deconditioned
• Get a free page on Dragon Door’s website and join a community of the world’s top trainers
• Network with some of the greatest minds and coaches in the industry
• Learn how to incorporate kettlebells into your current programming to maximize your client’s results
• Become certified as an HKC and join an elite community of fitness professionals  

Not convinced that the HKC is for you?  Then check out this post on the Dragon Door RKC Blog to get my thoughts on the power of the HKC; be sure to also check out the comments at the end of the post to hear from others about the HKC!

Upcoming HKC Certifications at the Following Locations:

February 22, 2015
Gold's Gym – Fredericksburg (2380 Plank Road Fredericksburg, VA)
Register online at DragonDoor.com or call 1-800-899-5111

March 01, 2015
Fitness Together (115 West State Street Media, PA)
Register online at DragonDoor.com or call 1-800-899-5111

NOTE: Additional HKC Certifications coming later this year in Richmond, VA; Frederick, MD; Jacksonville, FL, Las Vegas, NV, Los Angeles, CA; and other locations!

Words escape this week when describing this installment of Whacked Out Wednesday!  This is supposedly a combination of martial arts and kettlebell techniques... but even though I've been doing martial arts for over four decades and kettlebells for over a decade, I'm at a loss!

You're on your own when it comes to interpreting this one... I'm going to lay down and take a couple aspirin! :)

Many people have got their exercise and nutrition pretty well dialed in but do you have the third side of the triangle covered?  I'm talking about the most important and least emphasized aspect: sleep!  If you are training hard day in and day out, eating all the right stuff morning, noon and night, and not getting enough sleep you are not going to recover and never reach your athletic potential.

How can you fit in the right amount of sleep?  Easy - create a sleep ritual that you follow each and every day.  First: get up and go to sleep at the same time each and every day.  Vary it by a little bit to accommodate for weekend adventures and travel, but get in and out of bed at the same time every day. Second: turn off the television and the phone at least sixty minutes before going to sleep.  Screens of any kind, be it a television, tablet or phone, cause neural stimulation that excite the brain as opposed to calming it.  Turn it off and put it down.  Third: make your bedroom cool, dark, quiet and smell good.  Your best sleep will happen in a cool environment that is pitch black and quiet.  If you need some background noise try turning on a fan or get one of the white noise machines to help you block out ambient sounds. Finally: spend some time before you go to sleep to read a good book or make lists and plans for the next day.  This will allow you to easily segue into sleep mode with a relaxed mind and body.

NOTE: having trouble going to sleep and staying asleep?  Talk to your doctor and see if any medications that you are currently taking are messing with your sleep cycles.  Another idea is to keep a sleep journal to track how much and the quality of sleep you are getting (or not getting).  You'll be amazed at what you can find out from this simple exercise!

If you are a combat athlete you need to have a wide variety of attributes.  Mastering, or at least getting a good handle on those attributes, can literally be a matter of life or death.  So having a conditioning program that gives the participants a wide spectrum of skills and attributes is going to make them more adaptable and hopefully increase their chances for survival.

Up until a handful of years ago military PT (Physical Training) centered around push ups, pull ups, sit ups and lots and lots of running.  Today there are different options to get our warriors ready for combat and one of them is CrossFit.  Check out this article that explains the reasons why the Army choose CrossFit and how they studied injury rates to make sure it was safe alternative to their existing program.