Not much to say... other than - you guys are AWESOME!!!

Great job on the "Gamora" WOD today!  Impressive work on one of the most uncomfortable days so far this year!


  • 07 KB Goblet Squats
  • 05 Cartwheels
  • 07 KB 02-hand High Pulls
  • 05 WOP

- AMRAP in 20 minutes

- Super Hero Scaling - increase KB weight every 03 rounds.

Kettlebell, Strength and Speed Summit (KS3) Update

By now you've heard about the amazing presenters we have lined up for the KS3! Can't believe that we are going to have Marty Gallagher, David Weck, Dr, Chris Holder, Chris White, and yours truly (Michael Krivka) all in the same place, teaching and sharing information that you can use RIGHT NOW! Do you want to have more endurance and power? Do you want to have more absolute strength? Do you want to move measurably faster? Do you want to recover faster and more completely? Really? Then you're going to want to check out eh KS3!

BTW - here's a little secret that we can finally share! We are being sponsored by some amazing companies like: 5.11 Tactical, Dragon Door, Onnit, Breaking Muscle, Iron Company, On Target Publications and WeckMethod! Think about this: would this much "firepower" in the fitness world get behind an event that isn't going to knock your socks off? I don't think so!

To find out more and to register please go to the Kettlebell, Strength and Speed Summit website!


Badass Women Rule!

I like to think that training at CrossFit Koncepts provides everyone with more than just a great workout.

The confidence and strength you get from challenging your body and developing new skills is inevitably going to carryover into your life outside the gym.

I particularly like to see how our female athletes develop confidence, determination and the essential quality (grit) that makes them a force to be reckoned with!

So don't settle for being skinny or lucky... aim for being a badass instead!


Captain America

Every WOD should be different but inherently the same.

WHAT!?!? Are you MAD???

Very possibly, but hear me out.

Every WOD should be an expression of technique, movement mastery and conditioning. Technique is constantly evolving and every opportunity should be taken to hone it. Movement Mastery is developing clean transitions from the posterior to anterior planes, demonstrating safe and effective loading and unloading, and creating consciousness during movement. Conditioning is both evolving and changing as the demands of your sport and seasons require; a baseline is established but it is recognized that it is a moving target.

So, with that in mind, check out Captain America!

The Kettlebell, Strength and Speed Summit is Coming!

We are ironing out the final details before releasing this to the public... but it's going to be GREAT!

We have an amazing lineup of presenters: Marty Gallagher, David Weck, Dr. Chris Holder, Chris White, and yours truly - Michael Krivka!

We also have a bunch of Tier One Sponsors for this event: 5.11 Tactical, Dragon Door, Onnit, Iron Company, Weck Method, On Target Publications, and Breaking Muscle!

This is going to be the training event of the year... don't miss out!!!

May 2018 - A Month of Super Hero WODs!

Every year we have a month dedicated to Super Hero WODs. You might ask "What are Super Hero WODs?". Good Question!

Super Hero WODs are on the upper scale on intensity and load as well as being somewhat more technical. They can all be scaled (massively if necessary) but are by design supposed to be hard. NOTE: "hard" means that they rate an eleven on the Suck Meter!

Super Hero WODs, unlike other WODs, have their own scaling structure. It is as follows:

  • Justice League WODs - 02 elements - increase load every 05 rounds
  • Avengers WODs - 03 elements - increase load every 04 rounds
  • Guardians of the Galaxy WODs - 04 elements - increase load every 03 rounds

So there you have it! The recipe for Super Hero strength, endurance and... appetite!!!

"The Meek Shall Inherit the Earth..."

I can imagine you scratching your head and asking "What does this have to do with CrossFit, working out, or strength and conditioning?"

Well... Everything!

I'm a fan of Jordan B. Peterson. His lectures have been tremendously informative and have given me ample opportunities to think about life, death, and yes - training. In this instance he is ruminating on the passage from the Bible that states "The meek shall inherit the Earth...". It's an interesting passage and I would garner a guess that it is pretty universally misunderstood.

I believe that the misunderstanding comes from how the word "meek" was translated. I was led to believe that it meant someone who is submissive and pliable - but it is actually just the opposite. "Meek" should be interpreted has someone who has the strength and ability to act (with violence if necessary) but chooses other means.

So... you will encounter people, situations, events that will give you the opportunity to act. How you act is up to you. But, and this is a big "but" - if you are strong in body, mind and spirit - you have more alternatives than others do. It's really up to you. Do you want to be weak and have to submit or do you want to be strong and choose whether you submit or not (on your terms)?

Something to think about...

Depth vs Width

The concept of having skills that are inch wide and a mile thick is foreign to most trainers and athletes. Instead of having a toolbox that is stocked with well-developed and highly effective skills, most will chase the "technique of the month" of YouTube or Instagram. Instead of exploring the basics (Push, Pull, Squat, Hinge, Carry and Other), most will pursue the newest and "sexiest" technique that will definitely get them clicks.

This is unfortunate on many levels. Primarily in that they will never get benefit from any exercise because then don't spend enough time developing it. Instead of developing "depth" in their training they will pursue "width" by throwing everything into the mix. Why? Because they are hoping to discover the "magic complex" that will give them a six-pack and a 350 lbs bench press.

Look at it this way: some of the strongest men and women in the world only do four lifts. Some of the best grapplers in the world only execute six or eight techniques in competition. Even boxers only have a handful of technique that they use in the ring. The difference between having a "deep few" and a "shallow many" is that the "few" are developed to such a high level that they will always outshine and outperform the many.

Something to think about when you are setting up your next training cycle...

Kettlebell Complexes...

Kettlebells give you the ability to use one hand or both hands to perform a variety of exercises.  Not a lot of other tools allow you this flexibility while still maintaining a high ROI (Return on Investment). The following video (it's a couple years old; note the abundance of hair) shows a beginner to intermediate complex that you can do with two-hands. There are a lot of transitions in this technique so there are plenty of things to work on while getting in a good training session. Take your time, work on the individual skills then work on smoothing out the transitions between them... oh, and have some fun!