Level I Mace and Indian Club Workshop - March 19, 2017

Level01MaceAndIndianClubsThere are three tools that I spend the majority of my time training with. They are the Kettlebell, the Mace and the Indian Clubs. I know that it's a short list but I choose to master the tools I work with and eke the most out of every technique and repetition.

Most of my strength and conditioning work is done with Kettlebells.  After using them for over sixteen years I have them to be the most efficient in keeping me strong, balanced and anaerobically "challenged". The only downside is that after years of heavy Kettlebell Snatch training, in addition to several injuries ranging from tactical to stupid, I've done some serious damage to my shoulders. Nothing life threatening but my mobility has been compromised and I was in constant pain. So much so that I regularly avoided Pressing, Snatching and Pull Ups knowing that I would be in even more pain for several days afterwards.

After several consultations with doctors I was almost to the point where I was either going to have to endure regular cortisone injections in both shoulders (not fun at all) or shoulder surgery.  Neither of those options were particularly appealing. I was sharing my situation with a friend (Richard "Army" Maguire) who has had his share of injuries and surgeries and he recommended that I hold off on the shots and the surgery and see if I could mediate the problem myself.  How? By spending a couple minutes every day using the Mace and Indian Clubs. I was a little reluctant to do anything that might piss off my already cranky shoulders anymore... but Army convinced me to give it a try.

"Armed" with a short list of techniques and guidelines I set about testing out my shoulders. Strangely, instead of being painful, the training was not only invigorating but it made my shoulders "full" and infused with blood. I kept training, for no more than ten minutes a day, and within two to three weeks I was nearly pain free. Within a month of daily training was not only pain free but I was able to Press and Snatch pain free... something I had been unable to do for several years.

If you've read this far then I hope you will join me on March 19th and learn more about these two tools.  I think you will find them to be exemplary additions to your toolset and ones that you will turn to regularly, for not only your own training, but for that of your clients.

Follow this link to get more information about the workshop and how to register. But... don't wait too long!  As of 03/08/17 we only have ten spaces left!

Schedule Change - RKC This Weekend!

Schedule_changeJust wanted to remind you all that CrossFit Koncepts is hosting a three-day RKC Certification this weekend and it is going to impact our training schedule. Following are the class times for this weekend:
05:15 am
06:00 am
05:30 pm
07:30 am only
07:30 am only
Also, there will be no 11:30 am class on Monday (02/13/17).

Schedule Change!

Starting this week we will be having an additional workout on Friday's at 05:15 am! Those of you who have been clamoring for early morning workouts... your dreams have been granted!

The early morning schedule is as follows:

  • Tuesday: 05:15 and 06:00 am
  • Thursday: 05:15 and 06:00 am
  • Friday: 05:15 and 06:00 am


New Early Morning WODs!

If you are an early riser and want to get your "WOD on" then we have just thing for you! On Tuesday and Thursday mornings (from 05:15 am - 06:00 am) we have an accelerated version of the WOD so that you can get in, out and on the way to work FAST!  NOTE: starting at the end of the month we will be adding Friday morning as well!


Oly Lifts are NOT for Everyone!

If your coach insists that you perform Olympic Lifts then you might want to share with them what Dr. Stuart McGill has to say about them:

"Olympic lifting must find the lifter. Not the other way around, given the special anatomical gifts needed to lift with efficiency and injury resiliency. The flexibility required in the hips and shoulders in many cases is a gift from your parents. No matter how much stretching is attempted, some will never have the hip and shoulder socket anatomy to deep squat and support a bar overhead.”

So... if the only option in your gym is Olympic Lifting then your "coach" has determined that you are among the very, very small percentage of the athletic population that has the natural attributes for this style of training. Or, and I'm pretty sure this is the case, they are trying to fit a square peg into a round hole. Why? Because they don't know any better, don't understand that there are safer options available, or another "expert" told them it was a good idea.


This is NOT what we do...

Kettlebell training can be one of the most effective forms of strength training around... if you understand the tool, techniques and strategies to use with them. If you are using a kettlebell as you would a dumbbell or a bar you are missing out.  If you are using it as a prop to simulate weight training you are misrepresenting the tool and its value to the athlete.

If you are interested in learning how to use the kettlebell for your own workouts, or even in a group workout environment, I would strongly suggest you find an HKC or RKC in your area. They have been trained to not only use a kettlebell, but teach you how to use it more effectively.

If you are looking for a contrast to what the workouts are at CrossFit Koncepts the following video should give you some perspective...

Apple Cider Vinegar

Several people, whose opinions I respect, recommended that I try taking Apple Cider Vinegar (ACV). I've known about ACV for a while and I came across numerous references to it while doing some research after reading "Strong Medicine". I ingest very little fermented foods, sauerkraut on occasion, so I was looking for something simple to add to my diet.  After doing the research I didn't pull the trigger until today.  Several posts on Facebook referred to ACV and I was once again pushed in the direction of trying it for myself.  I went to my local Vitamin Shoppe and picked up a bottle (very inexpensive) and took my first dose. The taste will take a little getting used to, but if if it has one third of the benefits that I've heard about, it will be well worth it.

BTW - one of the claims, that has been substantiated by medical research, is that ACV can help with weight loss. That's all well and good, but the real appeal to me is its effect on the gastrointestinal tract.  I'll let you know how it works for me...

Your Sleep Position Matters

Sleep. Nothing can replace it when it comes to recovering from work, play and training. Unfortunately, most of us are not getting enough sleep or the quality of the sleep is compromised. Too much caffeine, poor diet, and too much blue light (think computer screens, smartphones, fluorescent lights, etc.) are all contributors. But... if you are sleeping can you maximize the time you spend in Neverland?


Toys For Tots Workshop - 12/10/16


CrossFit Koncepts will be hosting a 2.5 hour Mace workshop on Saturday December 10, 2016 from 1030 am to 0100 pm. Admission to this workshop will be a new, unwrapped toy to benefit the Toys For Tots campaign. Please RSVP for this workshop as soon as possible; we are going to cap it at 20 people.

NOTE: if you are unfamiliar with Mace training then take a few minutes to scroll through this website for some examples or do a quick Web search.  The focus of this workshop will be to give you the skills and experience to use the Mace safely, effectively and productively. While the Mace is little known in today's strength and conditioning environment it is a phenomenal tool to increase strength, mobility and integration in the upper-body and midline. If you've never trained with one you will be staggered by what a ten pound Mace can do for you.

Thanks and I look forward to seeing you at the workshop and collecting a mound of toys for the kids this year!