CrossFit Koncepts

No Momentum Kettlebell Deck Squat

I love exercises that challenge your strength, flexibility, coordination and conditioning - which explains why I love kettlebells so much!  One of my favorite bodyweight exercises is the Deck Squat - great way to get your heart racing and your longs burning - and challenge your leg strength and flexibility.  So, nothing could make me happier than to see them both combined into one fun drill.  Enjoy!

The Turkish Get-up

The Turkish Get-up (TGU) is one of the most powerful techniques out there to make people aware of any deficiencies in functional strength, transitional skills and maintaining tension.  Even when performed in small doses it has a tremendous effect on the body. but when it is done for high repetitions it is devastating!  Ask anyone who has completed "Lupe" or "Pola" from our "Bond Girl" series of workouts - the TGU will crush even the strongest athlete.

Take a moment to watch our own Dos and Liz demonstrate the TGU:

Thanks Tony!

Tony Rosa, a friend and kettlebell client of mine, took the time to post a review on the Dragon Door website of the KB 101 workshop that he attended this weekend.  This wasn't the first kettlebell workshop that Tony's attended - as matter of fact he's been to three of the KB 101 workshops in less than a year - and he keeps returning to them in order to get a deeper insight and understanding of the fundamentals of kettlebell techniques.  Here's what he had to say:


"I just attended another of Mike's Kettlebell 101 Workshops.  It's been almost a year since I attended my first workshop with Mike as a complete novice; I had never worked with a Kettlebell before.  Since then, I have progressed to the point where I realize just how much I don't know, and that's why any chance I get to attend a workshop, seminar, etc., I'll do it.  But as with anything, instruction is key.  To put it simply, Mike is a superior instructor.  I am a retired Marine and currently a technical trainer so I have an extensive background in instructional methodology.  For my money, Mike is one of the best instructors I have ever had the pleasure to work with.  If you want to learn how to use a Kettlebell - and I mean REALLY how to use one - Mike is your guy.

Let me put it another way.  I also attended a two day CrossFit Kettlebell certification where I certainly learned a lot, but did not come close to what I have learned with Mike.  He is a perfectionist when it comes to technique and is uncompromising in that he accepts only your best effort; at the same time, he will bend over backwards to ensure you understand what you are doing.  Hopefully, Pavel himself reads this because I frankly believe the RKC would benefit tremendously by incorporating Mike's instructional methods into its curriculum."

Thanks again Tony - your friendship and support is priceless!

Happy Birthday Chris!

Just wanted to extend Birthday wishes to our very own Chris Kalil!  Chris' birthday, along with his twin sister Jenny, is on 09/11.  We wish them both a great birthday and many more to come!!!

BTW - did I mention that Chris is single and we're trying to hook him up with the just the right girl?  She has to do Kettlebells and CrossFit... but we all have hope that she's out there somewhere!!! :)

They're Not All This Bad...

Not all of our workouts leave you on the floor in a puddle of your own sweat - but some do!  "Smackdown" just happens to be one of them and the following video pretty much sums up John Kalil's reaction to the workout.   BTW - John is one of our Kettlebell instructors and runs a number of our classes throughout the week as well as working with a growing number of clients one-on-one (check out what one of John's clients says about training with him).  Be sure to stop by and say "Hi" if you get a chance!

You're Never Too Old...

I firmly believe that you can never be too old to try new things.  It's getting outside your "comfort zone" that helps you grow and expand your mind, body and spirit.  A perfect example is "Miss Tina" - she's been with us going on two years now and she is getting stronger and stronger all of the time.  She is always willing to try a new exercise or workout and NEVER complains - which is more than I can say about the guys in the class who are less than half her age!  Below is just a sample of the hard work Tina has put in - keep up the great work!

The Aftermath of the CrossFit Kettlebell Certification

018 The CrossFit Level I Kettlebell Certification last weekend was a huge success.  Attendees came from all over the Northeast, from as far away as upstate New York to as close as Gaithersburg, Maryland - and they all had one thing in common - a burning desire to learn more about kettlebells. With a sold-out crowd in attendance we spent two days going over the basic kettlebell lifts (deadlift, squat, swing, clean, military press, push press, snatch, jerk, etc.).  We covered basic progressions, variations, common technique faults and how to fix them.  No stone was left unturned and no question was left unanswered.  Everyone left the certification sore, tired, and ready to take their newfound knowledge back to their clients.

Kb_cert_174 Most, if not all, came to the certification with some experience with kettlebells - but none were prepared for the depth of information that was presented.  Jeff consistently amazed everyone with his demonstrations, technique breakdown and entertaining "Jeff-isms" ("If you're going to be stupid you better be tough!"; "No good will come of that!"; "That was some high-quality pain!"; etc.).  Mike (Krivka) provided hands-on tips on correcting technique issues, testing structural integrity and some creative workout cycles to keep everyone moving and motivated.

NOTE: If you missed this certification and are interested in attending one we will be announcing another date for a Level I KB Certification in the coming weeks.