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August 2020
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October 2020

September 2020

Sleep Yourself Well

We all know that sleep is an important part of health. It creates an environment for physical healing and improved performance, improved brain function, and memory, as well enhancing your immunity. With COVID-19 still in our midst, and the new flu season just around the corner, don't you think you should be doing anything you can to stack the odds in your favor?

Did you know that getting less than seven hours of sleep a night make you three times more likely to contract the common cold? Did you know that women who sleep less than five hours a night are almost seventy percent more likely to develop pneumonia?

Neither did I! But if you listen to this video by Dr. Matthew Walker you'll know what you can do to make sleep a key player in keeping you healthy and flu-free!


New CFK Swag!

CFK T-Shirt Design

We are ordering a new batch of CFK apparel for the Fall and Winter months that will be featuring the "Grab Life By The 'Bells" logo! We are looking at getting long sleeve t-shirts, tank tops, and hoodies. Can you think of anything else we should order? Let me know... :)

Partial to Great Technique!

CrossFit has had a tremendous impact on the fitness industry to and to tens of thousands of people who train at CrossFit gyms around the world. It has brought a unique and exciting concept in training that motivated people to train hard and reap the benefits of their hard work.

Unfortunately, somewhere between concept and implementation the "shite hit the fan". A focus on reps/score/time replaced safety considerations and technique. Instead, if it looked anything close to the technique it was considered good enough. Of course, good enough is only good enough until load or fatigue leads to injury... and then it's not the gyms fault, it's the individuals fault.

Sorry, but I've got to call this one as I see it and that's complete BS. If you, as a coach or gym owner, are putting inexperienced athletes into a situation that they don't have the training, conditioning or experience to handle then YOU are at fault. Remember - your'e the "Coach" and your supposed to be Coaching and keeping people from hurting themselves.

The concept of "Half-ass for Time" is one that you will find running rampant but I can guarantee this: you won't find it at CrossFit Koncepts!

Swing it like it's 2020!

If there is one technique that I could add to any athletes training plan it would be the Kettlebell Swing.

The Kettlebell Swing is so simple it is often overlooked but it is powerful addition to anyone's (even your) training program.

It will enhance speed, power generation, cardiovascular capacity and overall toughness.

So if you think your program is "good enough" then I suggest you look at adding Kettlebell Swings to it for a few weeks and see what happens.

How Sleep Affects Your Emotions

Sleep has its tendrils into all aspects of your life and health. The quality and quantity of the sleep you get will either do wonders for you or will drag you down.

Understanding how much sleep you need, and how it will affect you the next day (and very possibly for days after), is an important thing for you to know.

Check out the following video on how sleep directly affects your emotions... and then go take a nap!

Last Chance - Preregister for the 09/27/20 Mace and Indian Club Workshop

Mace Indian Clubs 092720

This one-day workshop will give you everything you need to know in order to start taking advantage of these two powerful tools!

Workshop Overview

The Mace and Indian Clubs, in various forms and incarnations, have been used for thousands of years by athletes and warriors. Athletes have used them to increase strength, mobility and function in their shoulders, back, and neck. Warriors have used them for the same reasons, in addition to developing flow, weapon/body integration, deep movement and power development.

This workshop will arm you with the essential skills that you will need in order to get the most from using both of these tools as a powerful adjunct to your training regimen. If you are looking for a way to increase upper body functionality and movement, then it’s essential to learn as much as you can about the Mace and Indian Clubs. Both are very simple tools, and like the Russian Kettlebell, require a high level of skill and training to use safely and get maximal results.

Master the essentials of the Mace and Indian Clubs by learning the powerful skills, techniques and principles behind this unique method of strength training. At this 5-hour hands-on user’s course, you will learn the most effective, safe, and efficient ways to use the Mace and Indian Clubs. You will be introduced to basic movement skills (both one-hand and two-hand), as well as combination skills, that will allow you to train every day without getting bored or repeating the same skills day in and day out. Learn how to take the basic skills and combine them into powerful and dynamic movement patterns that you can use to "fill in the blanks" in your mobility and strength training.

NOTE: this is NOT a "Mace Flow" or "Dancing with Mace's" training. It is a training program that emphasizes the prehab, rehab and integration uses of these tools. Expect to come away with powerful basic skills that can be developed to a high level and have a tremendous impact on your strength, mobility and movement. If you have ever trained with me for kettlebells, body weight, bar or martial arts (JKD, Filipino Martial Arts, Silat, etc.) you know what to expect from this program: the best and most applicable techniques and training without any fluff or BS.

Workshop Details


Sunday September 27, 2020


10:30 am to 04:30 pm


CrossFit Koncepts
16720 Oakmont Avenue
Gaithersburg, MD 20877


  • $200/person; must pre-register by COB on 09/21/20.
  • Due to COVID-19 restrictions registration for this workshop will be closed at 12 people.
  • NOTE: CrossFit Koncepts gym members, RKC/HKC, and active Military/LE/Fire personnel receive a 25% discount when preregistering.


Register by contacting Michael Krivka at
[email protected] or 301/404-2571


Registration includes attendance to workshop, workshop notes, and discounts from Dragon Door and Iron Company towards the purchase of a pair of Indian Clubs or a Mace.

Sharp or Dull?

This quote can be interpreted in several ways.

One is that you become better by associating with people who are on the same path as you. Keeping you honest and working hard.

Another way is the you stay sharp by working on the big skills, constantly sharpening them, and not letting them get dulled by smaller, less important skills.

Either way - it's something you want to think about in regards to your training!