Training Schedule Update - Week of 11/20/16 - 11/27/16

This week is filled with travel, food, family and fun... and our schedule is going to reflect just that!  Following is the training schedule for this week:

  • Monday - Normal Schedule
  • Tuesday - Normal Schedule
  • Wednesday - 1130 am WOD
  • Thursday - 0800 am WOD
  • Friday - 1130 am WOD
  • Saturday - Normal Schedule
  • Sunday - Normal Schedule

Also, don't forget that the CrossFit Koncepts Xmas Spectacular is December 3, 2016!!! Talk to John to coordinate what you are going to bring and get to work on those White Elephant gifts!  BTW - we will be celebrating John's 75th Birthday as well so keep that in mind! :)

Mace and Indian Club Workshop - 10/29/16

The Mace and Indian Clubs are powerful tools that are rarely seen in gyms today because their use and benefits are widely misunderstood. Replaced machines, they have fallen into disuse and looked at as antiques and quaint reminders of our training legacy. This couldn't be farther from the truth. The Mace and Indian Clubs deserve a place alongside the Kettlebell, Barbell and Dumbbell as legitimate tools in any athlete's training regimen.

The Mace, which is also called the Gada or Ghada, is from a family of one and two handed tools that have been around for centuries, and can be found in many cultures. A unique tool that is often overlooked, the Mace is tremendously powerful in developing grip strength, elbow and shoulder mobility and durability, upper body strength and endurance, and integration and power development throughout the body. Watching a seasoned practitioner manipulate the Mace is mesmerizing, but it does not properly prepare you for the experience of actually using one. Being able to combine mobility, power, integration, and core control are all elements of Mace training. One cannot just manhandle the Mace and expect results. It has a specific set of skills and cues that must be developed before if can be used with any success. Developing these elements can mean the difference between success or failure on the court or in the field. 


Indian Clubs, which are not really from India (long story), were a staple in turn-of-the-century gyms here in the United States and around the world.  They were so highly regarded that they were standard tools for military personnel, and an Olympic event. Indian Clubs are unique in many ways from other tools that are found in the gym. First, they can be used individually or in pairs. This can allow the athlete to develop skills on each side of the body before trying to use them simultaneously. Second, Indian Clubs can be used to passively add strength and resilience to the shoulders. The results of no other movement can compare to how the shoulders look and feel after an intense session with the Indian Clubs. You will literally feel your shoulders and arms grow each session.  Finally, when used to develop a high level of coordination, they are even more powerful in opening and strengthening the shoulders, neck and upper spine.  No other tool can match the Indian Clubs in this respect. If you have sore, tight shoulders, restricted movement in your shoulders, or even poor integration in the upper back and shoulders, Indian Clubs will help normalize them.


If you are interested in learning more about the Mace and Indian Clubs there is going to be a five-hour workshop at CrossFit Koncepts on October 29, 2016. For information about the workshop, and how to register, please go to the Mace and Indian Clubs Workshop page.


Upcoming Kettlebell Training Events!

Chalky_KBThe coming months are going to be packed with opportunities to get the absolute best kettlebell training around! The HKC and the RKC are recognized around the world as the Gold Standards for safe and effective kettlebell training. Attending an HKC or an RKC is your chance to get in-depth hands on training with a Master Kettlebell instructor; someone who can help you move better, get stronger, and pass those skills on to someone else!

If you are currently training with kettlebells, or just want to learn how to use them safely and effectively, then the HKC (Hardstyle Kettlebell Certification) is for you. At the HKC you will learn the foundational kettlebell skills (Goblet Squat, Swing and Turkish Get Up) that will increase your strength, anaerobic capacity and overall athleticism. 

If you are a coach or trainer, and have been using kettlebells for a while, then the RKC (Russian Kettlebell Certification) is the one for you. Expanding on the content from the HKC, the RKC will take you to new heights in strength and endurance by helping you learn the Clean, Press and Snatch.  This is three days of education that will change how you approach training for the rest of your life.

Following are training opportunities in the coming months that you can take advantage of:

August 27, 2016 - HKC in Brunswick, GA with Master RKC Mike Krivka

September 16-18, 2016 - RKC in Gaithersburg, MD with Master RKC Mike Krivka

October 01, 2016 - HKC in York, PA with Master RKC Mike Krivka

November 12, 2016 - HKC in Gaithersburg, MD with Master RKC Dan John

November 13, 2016 - "Training the Elite Athlete... and Everybody Else" with Dan John

  • Goal Based Assessments (“The goal is to keep the goal the goal!”): In this session Dan will go through his philosophy on assessments and give you all the tools you need to implement a full assessment on your athletes and clients instantly.
  • The 1-2-3-4-5 Assessment Process and how it can change your approach to developing athletes FOREVER!
  • The “Minimum Effective Dose,” the “Killer App,” and it’s “Easy to be Hard!”: Are you training your athletes too much? Are you expectations too high? Doing less is actually more. And in this session Dan will outline how we can build programs with the minimum effective dose required to create adaptations in our clients. This includes the Exercise Matrix
  • Now What? What do we do after we do what we do? Principles, Programs, Pirate Maps and Shark Habits will open the window into training Everybody Else. Then, let’s look at how we train the Elite Athletes.
  • Practical Lifting and Movement Sessions: Throughout the weekend there will be a number of lifting and movement sessions looking at fundamental movements, session design, coaching concepts, recovery and much much more. Come prepared to MOVE!
  • Q&A Sessions throughout the day where you can ask Dan anything (within reason of course!!)
  • NOTE: if you are interested in attending this one-day event please contact Mike Krivka at for pre-registration details.


Schedule Change: 06/10 and 06/11/16

ScheduleChangeDon't forget that we are modifying our training schedule this weekend to accommodate two certifications.  We will be having a workout on Saturday and Sunday at 0730 am only; both of the certifications start at 0830 am and run to 0530 pm.  This is a great chance to get up early, get in a workout, and best the heat!


What To Do Now: Advice for Personal Trainers

DanJohn_CanYouGoDan John has been coaching and developing athletes for a long time.  When he recommends something it's not because he saw it on the "Dr. Oz Show" or read about it in Men's Health.  He recommends it because he has acid-tested it on himself and his athletes.  Then and only then will he pass something along.  This is the reason why I take his advice and comments to heart - because I know that he doesn't have an agenda or a product to sell.

So, when Dan comes out with an article on advice for personal trainers, you can bet that I will read it very carefully. Not just read it - but study it!  Here is a little tidbit from the article that might interest both athlete and trainer alike:

This is a list of ten basic health tips that I think we should all follow. Most of the list is pretty obvious, but stats back up the list too!
  1. Don’t smoke.
  2. Wear a seatbelt, and a helmet when appropriate. Technology can get you faster than your skull can grow thicker.
  3. Learn to fall and recover. Maffetone notes that 28,000 Americans die from falls and fall-related deaths.
  4. Floss your teeth! The healthiest thing you can do for your heart is to floss your teeth!
  5. Eat more protein.
  6. Eat more fiber (mostly from veggies)
  7. Take more fish oil.
  8. Drink more water.
  9. Build more lean body mass.
  10. Keep your joints healthy, and maintain joint mobility.

If you are doing all ten things then you are in the top five percent of the population!  If you are doing most, but not all, then get with the program and start filling in the blanks.

NOTE: Dan John will be in Gaithersburg, MD in November teaching an HKC and a Training the Elite Athlete workshop.  Look for more information on both events coming soon!

HKC / SCC Combo Weekend - June 11th & 12th, 2016

HKCandSCCTake advantage of this great opportunity to get hands-on training and certification for both the HKC (Hardstyle Kettlebell Certification) and the SCC (Strength Calisthenics Certification) over the course of one weekend!

The HKC and the SCC are the ultimate combination for the coach, trainer or athlete that wants to get the most from each and every workout!  Learn the foundational techniques of the Russian Kettlebell (Swing, Goblet Squat and Turkish Get Up) as well as incredibly powerful bodyweight techniques (Push Up, Pull Up, Squat Inversion, Leg Raise and Bridge). Even if you can't execute all of these techniques you will learn the progressions and regressions you will need to develop these them!

The best part of this weekend is the team that is teaching it!  The HKC is being taught by Master RKC Michael Krivka and the SCC is being taught by Senior PCC Adrienne Harvey. This "Beauty and the Beast" team-up is a guarantee that you will get the most out of this training certification.  With several decades of experience between them, they can help you to not only learn the material, but gives you the tools and skills to teach others in the shortest time possible.

Don't wait! Go to the Dragon Door website now (or call 800/899-5111) and register for this unique and exciting training opportunity!  There is a limit of 20 people for both certifications so register NOW!

NOTE: can't swing both days?  No Problem!  You can register for just the HKC or SCC as well.  Just pick the certification you want to attend and register for it on the Dragon Door website or call 800/899-5111.

Mastering the Squat - Marty Gallagher

Take a few minutes to check out this video from Marty Gallagher's Deadlift and Squat Workshop from May 2016.  In this video Marty explains his progression from Bodyweight Squats through Low-bar Back Squats.  He explains the mechanics, positioning and cues that he is looking for in this movement.  There are a ton of great tips and insights into Squatting and some priceless advice from Marty, Kirk Karwoski, Chuck Miller, and others.


High Bar Back Squat - Marty Gallagher

More from the "Master" - Marty Gallagher - on the Squat.  This time it's the High Bar Back Squat.  Take a few minutes to watch the video and listen to what Marty, Kirk Karwoski, Chuck Miller and others have to say about setting up and executing this technique.  Simple doesn't mean it's easy...


Deadlift and Squat Workshop with Marty Gallagher!

Marty_GallagherMarty Gallagher will be at CrossFit Koncepts on May 14th, 2016 to give a workshop on the Deadlift and Squat.  If you don't know who Marty is then you need to learn a little (make that a LOT) about the history of iron.  Marty is a national and international powerlifting champion, a coach to champions and Tier One Spec Ops personnel, and the author of a number of books on training (The Purposeful Primitive; Strong Medicine; CrossCore Hardcore; Coan: The Man, The Myth, The Method; CrossCore HardCore; and more) as well as hundreds of articles and blog posts.

Marty is going to dissect the Deadlift and Squat in a manner that will allow you to develop these core lifts in a way that will astonish you. His experience cultivating some of the strongest and resilient men and women in the world will benefit everyone from a strength and conditioning coach to a beginning athlete.  Why flounder, wondering if your technique is safe, sound and viable, when you can learn these techniques from a living master?

Details on the workshop:

  • Date: Saturday May 14, 2016
  • Location: CrossFit Koncepts 16720 Oakmont Avenue Gaithersburg, MD 20877
  • Time: 1200 pm to 0430 pm
  • Cost: $80/person

NOTE: this workshop is limited to the first twenty (20) people who pre-register.  Pre-registration requires payment in advance.  There will be no at the door admittance for this event. In other words: if you don't pre-register you are not going to get in.

For more information or to pre-register: contact Mike Krivka at 301/404-2571 or

Kettlebell Ballistics Workshop - 04/16/16


This workshop is a literal “master’s class” in kettlebell ballistics. Attendees will be immersed in the techniques, theories and application of kettlebell ballistics that far exceeds what they have experienced at any other class or certification.  They will be exposed to progressions, regressions and corrections that will greatly expand their understanding of these fundamental techniques.  Not only will their own technique improve, but their ability to teach the techniques will improve as well. Don’t be satisfied with be moderately proficient with these techniques when mastery is within reach!

What are Kettlebell Ballistics?

Kettlebell Ballistics are kettlebell techniques that have an explosive component as the driver behind them. In particular this refers to the kettlebell Swing, Clean, Snatch and Jerk. These four techniques form the backbone of many athletes’ overhead training program.

What more do I need to know about Kettlebell Ballistics?

The Swing, Clean, Snatch and Jerk are all closely related; cousins not siblings. They all share some characteristics but unique in their own right. Unfortunately, most people develop different techniques or movement patterns for each technique. This causes confusion and inefficient learning and development. This workshop will help you develop awareness of technical faults caused by setup, loading and unloading, structure and mobility issues of the athlete. With these concepts in hand you will be better prepared to train and teach them.

Can you answer the following questions?

  • Are Ballistics dependent upon competency in the Grinds?
  • What is the most important attribute that needs to be developed in order to master the Swing, Clean and Snatch?
  • What is the most important attribute that needs to be developed in order to master the Jerk?
  • What is the real purpose of the Hinge?
  • What is the role Maximal, Minimal and Transitional Tension in Kettlebell Ballistics?
  • Is your training preparing you for today’s load or for tomorrow’s load?
  • Do you understand the relationship between Primary, Secondary and Tertiary power systems and how they are applied?

If you can’t then you need to attend the Kettlebell Ballistics Workshop!

The Instructor

Michael Krivka is a Master RKC (Russian Kettlebell Certified instructor), one of only a handful in the world. He has over fifteen years of experience training with and teaching Russian kettlebells. He has extensive experience teaching all levels of kettlebell users and has trained everyone from Tier One Spec Ops personnel to Soccer Moms. He is also the owner of CrossFit Koncepts and the author of several books on kettlebell training and strength and conditioning.

Workshop Details

When: Saturday April 16, 2016 from 10:30 am to 04:30 pm
Location: CrossFit Koncepts 16720 Oakmont Avenue Gaithersburg, MD 20877

Cost: $120/person if pre-registered by 04/10/16; $150/person after 04/10/16
Information: Contact Michael Krivka at 301/404-2571 or
Prerequisites: HKC, RKC, RKC II, SFG I or II, CrossFit coach or trainer, or experienced kettlebell user