Kettlebell Koncepts

Upcoming KB 101 Workshops

This five-hour workshop will cover an introductory level technique progression of the essential (SINGLE) kettlebell lifts: the Deadlift, Swing, Clean, Squat, Military Press and Snatch.

Workshop Dates:
February 21, 2009 -Baltimore, MD
March 01, 2009 - York, PA
April 29, 2009 - Arlington, VA
May 16, 2009 - Quantico, VA

NOTE: To get the most updated list of events, or to pre-register for any of the above events, please shoot us an email and we be more than happy to add you our mailing list.

Free Intro To Kettlebells / CrossFit Workout this Saturday (01/31/09)

CrossFit Koncepts will be having a free Intro to CrossFit Workout this Saturday (01/31/09) from 10:00 AM to 11:00 AM.   You will learn about CrossFit, Russian Kettlebells and how our dynamic training environment and methodology will get you into the best shape of your life - GUARANTEED.  We'll take you through a brief warm-up followed by a quick introduction to the skills you will need for the workout.  Once that is out of the way you'll get your first taste of what a CrossFit / Kettlebell workout is like.  By the time you're done you'll know why CrossFit Koncepts is the only choice for you!

If you're curious about what a CrossFit / Kettlebell workout is like then this is your chance to find out - for free!  If you're working with a trainer, or have been working out on your own and are not getting the results you're looking for then PLEASE attend this free workout so that we can show you what we have to offer.  It's only one hour out of your day - but we are confident that it CAN and WILL change how you workout forever!

FYI: We will be releasing dates for upcoming Russian Kettlebell and Martial Arts workshops shortly.  We have several training events scheduled in MD, DC, VA, PA and CA in the coming months and I look forward to seeing you at one or several of them!

NOTE: The free workout is limited to the first 15 people who RSVP to Mike at makoncepts@gmail.com or at 301/404-2571.

For Women Only KB Workshop - 01/17/09

 This workshop is going to arm you with all the skills you need to get a phenomenal workout in a short period of time (can you say in 10 minutes or less?) AND get into the best shape of your life.  We are going to cover fundamental skills like the swing, clean, squat and military press as well as some variations.  We are even going to go through a couple quick workouts so that you will get the feel for the fun and intensity of a kettlebell workout!

The five(5) hour workshop will include demonstration, instruction, practice and training periods as well as video analysis of your technique (which you can keep). There will also be a one hour break for lunch and mini breaks throughout the workshop.

This workshop will be held in Gaithersburg, Maryland at (CrossFit Koncepts) on Saturday January 17th, 2009 from 10:00 AM to 04:00 PM. Cost for the workshop is $120.00 per person - bring a friend and the price drops to $80.00 per person.

NOTE: Attendance will be limited to the first 20 people who pre-register and this workshop will sell out fast!!!

New Year and a New Location!

We started off 2009 with a workout at our new location!  Twelve brave souls ventured out on New Years morning to bring in the new year in style - with a CrossFit Koncepts workout!

For those of you who aren't on our mailing list (and missed the notices regarding our move) we are now located at 8576 Dakota Drive in Gaithersburg, MD 20877.  It's only a "stones throw" from our old location but the move has given us a lot more space and has allowed us to offer more classes and more special events.

Following is our new schedule:

CrossFit Koncepts Group Workouts

• Monday: 0500 - 0600 PM
• Tuesday: 0700 - 0800 PM
• Wednesday: 0500 - 0600 PM
• Thursday: 0700 - 0800 PM
• Friday: 0500 - 0600 PM
• Saturday: 0900 - 1000 AM
• Sunday: 0900 - 1000 AM

NOTE: we are running a new member special for the month of January.  For more information contact Mike Krivka at 301/404-2571 for all the details and to sign up for a free introductory workout.

The Overhead Squat with Kettlebells

One of my favorite lifts to do with either a KB or an Olympic bar is the Overhead Squat (OHS).  The beauty, as well as the beast, of the OHS is that it requires the athlete to have both overhead strength , flexibility and stability as well as lower body strength, flexibility and stability.  This combination of attributes, as well as finely tuned core strength and awareness , is the reason I enjoy this lift so much. Coach Dan John got me interested in this lift several years ago and I still do them to challenge myself from time to time.

Check out this video the OHS with two Kb's - great form and excellent control!

Celebrity and Athlete Kettlebellers

• Jennifer Anniston - Actress
• Kim Basinger - Actress
• Maria Bello - Actress
• Jessica Biel - Actress
• Kelly Carlson - Actress
• Penelope Cruz - Actress
• Patrick Dempsey - Actor
• Gerri Halliwell - Actress/Singer
• Mariska Hargitay - Actress
• Katherine Heigl - Actress
• Kim Katrell - Actress
• Jennifer Lopez - Actress/Singer
• Matthew McConaughey - Actor
• Julian McMahon - Actor
• Ed Norton - Actor
• Joaquin Phoenix - Actor
• Chris Pontius - Actor
• Ellen Pompeo - Actress
• Joely Richardson - Actress
• Sasha Roiz - Actress
• Sylvester Stallone - Actor
• Frank Stallone - Actor/Musician
• Jason Statham - Actor
• Bruce Willis - Actor
• Dylan Walsh - Actor

• Lance Armstrong - Athlete/Champion Cyclist
• Bruce Buffer - Announcer
• Tait Fletcher - UFC Fighter
• Bob Sapp - UFC Fighter
• Reggie Saunders - Athlete/San Diego Padres
• Ken Shamrock - UFC Champion
• Frank Trigg - UFC Fighter

KB Pistol Roll Ups

Beautiful form, crisp movement and powerful hip/glute activation - NICE!

Excellent Article on Kettlebells in the USA

The following article (and accompanying video) talks about kettlebells, their popularity with women and their rise to near dominance in the fitness market (second only to Pilates).  Read the whole story hear.

Kettlebells in Outside Magazine Online

It seems like every major mens (and women's) magazine has done a feature story on Kettlebells in 2008 and Outside magazine is not to be outdone.  Instead of just putting together a rehash of the history of Kettlebells and a description of the Swing they've posted a couple videos online that show the basic skills done by a fellow-RKC named Keira Newton from Dynamic Kettlebell Fitness in Santa Fe, NM.

Take a look and see what you think of the two videos!

Geriatric Kettlebeller?!?!

The following article from The Sun newspaper details the trials and tribulations of a couple of ambulance technicians (and several cops) that have to control an 80+ year old man who practices daily with two 80 pound Kettlebells.  It takes three men to control him and he doesn't even break a sweat... it gives me something to look forward to! :)

NOTE: this page loads slowly so please be patient!