CrossFit Koncepts is a CrossFit affiliate located in Gaithersburg, MD. We offer CrossFit group classes, Russian Kettlebell instruction, one-on-one personal training, and small group training.
There are a lot of definitions floating around that try to encompass what CrossFit really is. The following video, that was aired just prior to the CrossFit Games in 2011, does a pretty good job at defining the spirit of what CrossFit really is...
While not everything that is demonstrated is a Kettlebell Swing (at least not how I define a Swing at least) there are a lot of creative techniques in the following video. Many of you will recognize that the technique being used is more GS than RKC, but the ideas behind the movements are universal.
Many thanks to Jerry Shreck for posting this online for us all to view! Jerry is the Strength and Conditioning Coach at Bucknell and is a great resource for all things training. Give this strech a try on one of your training partners and then have them do it to you - you'll thank them and Jerry.
I know I've posted this on the blog sometime in the last year or so but I came across it again today and just had to re-post in the hope that you would share it with others. This is a very informative video with some powerful data and results attached to it. Basically it shows that just 30 minutes of walking can make a tremendous impact on all areas of your life. While I know that none of you guys and gals consider walking to be "exercise", imagine this: if 30 minutes of walking is that powerful, can you imagine the benefits you are getting from doing CrossFit and Kettlebells three or four times a week? Watch this video and share it with others - it really is that good!
There are two basic "styles" of Kettlebell training (this excludes some of the patently stupid examples of kettlebell technique and their associated certifications): "Hard Style" or the RKC method and the GS Sport or "Soft Style". Both of these styles have loyal, dedicated and competent athletes following them and both will make you both functional and fit using the Kettlebell. Both have solid methodolgies and training methods that allow the athlete to learn and progress from basic to intermediate and on to advanced techniques. Both are also helmed by dynamic and charismatic athletes that can both "walk the walk and talk the talk".
So, why pick one over the other? It's really going to be based on your personal preference. In my case I prefer the RKC method because of it's emphasis on strength, tension and explosive power. These elements are harmonious with the over thirty five years of martial arts training that I have. The GS or Soft Style emphasizes relaxation, endurance and flow. This style of movement is also harmonious with some of the martial training that I have had in the past thirty five years but doesn't fit into the tactical or combat mindset that I bring to my own training. This is not to infer that the GS method doesn't work; the top tier athletes in this sport are amazing and have endurance to spare. It's my personal preference for explosive power, dynamic tension, and combative strength applications that makes me train (and continue to train) in the RKC method. If you are interested in learning how to use Kettlebells with a more of an endurance or sport emphasis you would be well served finding a good GS Sport coach and learning their method.
NOTE: the folowing video gives a pretty good side-by-side comparison of the RKC and GS methods. Take a look and see what you think!
In this instance I'm talking about mu beautiful wife! Fran the WOD is another story altogether!?!? We did that crazy b@#$ch the other night and it was always an educational experience. A couple people experienced her for the first time while others knew what was waiting for them - none were disappointed!
The following video is of me doing the WOD with a 28kg Kettlebell. I've done Fran (the WOD) using several different configfurations (Olympic Bar, Douple Kettlebells, One Kettlebell, etc.) but had never tried it with a single HEAVY Kettlebell. It was an interesting experience to say the least and one that I look forward to doing it again sometime soon and shaving off some time. Enjoy!
BTW - thanks to Denise for manning the camera during the WOD and not laughing too loudly! I will be posting the video of her effort soon!
My friend Rik Brown from Liberty Strength Training demonstrates a very smooth two-handed Mill with the short Mace. This movement can also be done with a heavy Indian Club and the fluidity and transitions behind this motion is great for lubricating the shoulders and tying everything together.
Dr. MArk Cheng is one of the smartest guys I know and when he talks I listen - and so should you! In this short video Dr. Mark talks about the difference between Stability, Mobility and Flexibility. It's great information and should get you thinking about what you need to work on.
NOTE: the Movement Preparation drills that we have been working on for the last couple weeks are designed to not only increase your mobility but to also enhance your stability and flexibility. If you seem to be having trouble with any one of the drills let John or I know and we'll check you out and see if we can pinpoint the problem and help you move forward and move better!
The Muscle Up is a technique that I haven't had the chance develop yet and am looking forward to tackling in the near future. The following video gives you two examples of how it can be done - both are great but one or the other will appeal to you based on your overall upper-body strength and your coordination. If you have the upper-body strength to do the Muscle Up slowly the first version will work well for you, but if you have the lower-body integration and upper-body coordination the second version might fit you better. You'll have to decide for yourself!
Just in case you missed the announcements in class over the weekend or the emails that were sent out - we are only having WODs at 1200 and 0500 PM today. Have a great day and make sure you get in early for your workout! Thanks!
BTW - couldn't resist this picture!?!? Not sure if it was the Kettlebells, the One-arm Handstand or the Leg Warmers!?!? :)
