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June 2020

The Kettlebell Swing

The Kettlebell Swing, the two-hand version, is the very first kettlebell ballistic that you are introduced to in class (or at the HKC or RKC). It is also the most important of the ballistic techniques that you will learn, and such, it has to be studied and developed to a high degree. This one technique can do wonders for overall strength, endurance and body composition. Understanding how to set up, execute and recover from the Swing can greatly influence your progress in all of the other kettlebell ballistics.

Untrained or non-trained coaches/trainers/etc. make scores of mistakes when teaching the Swing. Most issues stem from an inadequate Hinge and Backswing. From there problems proceed to non-sequential locking of the joints and inadequate glute activation. Any one of these issues 

Properly done the kettlebell Swing will create a dynamic and powerful posterior chain. Improperly done they will lead to dysfunction, muscular imbalances and eventually to injury.

So, before you let that person with "personal trainer" or "coach" teach you how to do a kettlebell Swing, you may want to ask where (or who) they learned how to do them.


If you are a fan of cardio then you need to understand that there are different kinds of cardio and some forms are more beneficial for you, both long and short term, than others. You need to do some research about how steady state cardio (aerobic) and high-intensity cardio (anaerobic) are related and which one is best for you. It really depends on what you think you are going to need aerobic capacity for and how it will be applied. I think the more you study about aerobic and anaerobic training that you will make an informed decision.

Life is Complicated...

Normal. Who the heck knows what that is anymore... but I'm going to start with that. Life on a daily basis is complicated. There are things that have to be done, deadlines that have to be met and people that you have to see. Our responsibilities to others can easily overwhelm us and make it impossible to spend any time on ourselves.

But here's the thing: if you don't spend time working on yourself, you are not going to be able to fully give yourself to the ones you love. I'm speaking from the point of physical training; those things you do to make your body, mind and spirit more resilient and stronger. But physical training is something that will carry over in to all aspects of your life and will enhance them as well.

I approach training as the one thing that I must do for myself. I am a father, a husband, a friend, a teacher and a coach. But to ever be fully competent at any and all of those things I need to make sure that my body is working at its full potential. To do that I need to train to be strong, mobile, agile and be able to endure things that most people would rather avoid. I'm not alone in this pursuit... I have a gym full of people who are with me on this journey.

Training should be "easy" in that you shouldn't have to think about it: you show up, you do the work and you go home. If you are agonizing about what you should be doing then chances are you are going to end up doing nothing at all. That's not going to happen when you have a gym full of people working beside you and with you to become the best "you" that you can be...

CFK Schedule Change

KB_CartoonAfter being closed for almost 100 days we are back open and operating again. We are experiencing reopening pains, meaning that people are slowly but surely getting back into the gym after a long period of separation, so we are going to temporarily modify the training schedule. We have also made it easier for new people to start training with us by designating classes either Level I or Level II. Level I classes are for beginners at CrossFit Koncepts and people who are interested in getting more attention. Level II classes are for people who have been at CrossFit Koncepts for a while and don't need as much attention. NOTE: people who are classified as Level II can attend the Level I classes as well.

Here is the class current schedule:

Day Level I Level II
Sunday   09:00 am
Monday 11:30 am
06:00 pm
Tuesday 05:30 am 06:00 pm
Wednesday 11:30 am
06:00 pm
Thursday 05:30 am 06:00 pm
Friday 11:30 am
06:00 pm
Saturday 09:00 am  

Motivation vs. Discipline

While on the surface they seem the same, Motivation and Discipline are very, very different.

Motivation means to "Motivation is the process that initiates, guides, and maintains goal-oriented behaviors. It is what causes you to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge. Motivation involves the biological, emotional, social, and cognitive forces that activate behavior." While motivation is a powerful short-term initiator, it will eventually fade and you will revert to your old habits, and skills.

The word "Discipline" is from the Latin word disciplina meaning "instruction and training". It's derived from the root word discere -- "to learn." ... Discipline is not rules, regulations, or punishment. It is not compliance, obedience, or enforcement. Discipline, to me, means that you apply things that you learn from instruction and training and apply those "disciplines" to your life. It also means that you are actively choosing to behave in a certain way, in order to achieve something. Most disciplines are directed towards making movements that will positively influence your life in the short and long term.

Think about that difference when it comes to meeting your goals. In the case of discipline, this skill or quality, will transfer into other areas of your life when motivation is long gone!