Kettlebells Maryland

Coming Soon - For Women Only KB Workshop

Workshop Date: April 29, 2009 – Gaithersburg, MD

This five-hour workshop will cover an introductory level Kettlebell technique progression designed to facilitate fat loss, increase lean muscle mass and enhance endurance.  Emphasis will be placed on developing effective, safe and transferable skills between the various kettlebell techniques in addition to the  concepts behind effective workout design for women.

NOTE: this workshop sells out quickly so contact ASAP to pre-register!

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 [email protected] 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.

Tony Robbins on Change

I've been a fan of Anthony Robbins for many years and the reason why is that he distills complex ideas into simple strategies.  In this clip he talks about the three pillars of making change.  He supplies you with the concepts and the strategies that will allow you to follow through and make things happen in your life.

The Jason Statham/Kettlebell Connection

I know, I know... his movies are NEVER going to win an Oscar - at least not for the acting - but I've always enjoyed watching them for the action and improbable fight scenes.  First in "Lock, Stock and Two Smoking Barrels" and recently in "Transporter 3" and a dismal remake of "Death Race", Jason Statham has been kicking butt (and taking off his shirt) and laughing all the way to the bank.  Every time I see an interview with him he comes across as a normal guy making a living having fun... and what's wrong with that?

Several months ago he was featured in "Men's Health" and described his workouts to prepare for these demanding action roles as "f-ing horrible", "f-ing nauseating", "f-ing murder", etc. (sounds like one of our workouts).

The workouts are decidedly "CrossFit-like" and rely heavily on Russian Kettlebell exercises.  See a sample one-week workout on the Men's Health website.

To check out the complete article check out the Men's Health website.

NOTE: The Men's Health website is very slow to load.  please be patient with the links - they WILL load eventually.

Kettlebell Squat Thrusts!

Here's another great video of Jeff Martone demonstrating one of my all-time favorite protocols - Squat Thrusts!  Between Burpees and Squat Thrusts it's hard to decide which one I like more... but they are both tremendous conditioning tools and can make any workout a lot more challenging.

Jeff shows a couple variations on a basic theme using the Kettlebell and the Squat tTrust.  Another great variation is to do a Burpee instead of the Squat Thrust - just be careful where you place the Kettlebell or you might crush "The General"!  NOTE - it's a joke!  Ask me and I'll fill you in! :P

ACE puts Kettlebells in Top 10 for 2009

NOTE:  this article was forwarded to me by a friend (thanks Randy!) and it confirms what we at Kettlebells Maryland have been saying all along!

Group Say Boot Camp-Style Fitness Plans Expected to Hold Top Spot

By Kelley Colihan - WebMD Health News

Dec. 12, 2008 – Ready to adopt a new workout program in the New Year? 

A survey by the American Council on Exercise (ACE) predicts that fitness programs that are easy on the pocketbook will shine in 2009.

The group is out with its top 10 fitness trends for the upcoming year, after surveying personal trainers, group fitness professionals, and lifestyle and weight management consultants. 

For the second year in a row, boot camp-style workouts are predicted to be the top fitness trend for 2009. Boot camps, group classes that aim to strengthen large muscle groups with pushups, squats, and lunges, can burn up to 600 calories during one session.

Another trend? Getting more for the money, says ACE Chief Science Officer Cedric X. Bryant, PhD, in a news release. “The overarching theme for fitness in 2009 is getting more bang for the buck.” 

Bryant says, “Consumers will engage in workouts that provide multiple benefits due to time and economic limitations.  We will also see continued trends from 2008 including boot-camp style workouts, technology-based workouts, out-of-the-box programming, and an increased interest in fitness for those who are over 50 years old.”

Here’s the ACE’s top trend rundown: 

1. Boot camp-style fitness programs.
2. Workout plans that are less expensive.
3. Specialty Classes -  like Zumba, Bollywood, Afro-Cuban, and ballroom dancing. These classes are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun.
4. The Basics - Fitness professionals believe that people will want to return to basic fitness programs.
5. Circuit Training - Circuit training blends strength training and cardiovascular activity at different intensities. Another plus: gyms can set up their own circuit for members to follow.
6. Kettlebell Training - These iron weights, traditionally used in Russia, aim to develop whole body fitness and core strength.
7. Boomer Fitness - A focus on fitness led by people 50 and older.
8. Technology-based Fitness - Using high-tech gadgets like iPods to help keep workouts engaging, plus an increase in interactive fitness video games.
9. Event or Sports-specific Exercises - A focus on the simple things, like basketball or volleyball games, or day bike rides.
10. Mixing It Up - Low-intensity cardio or weight training on one day, followed by a high-intensity workout on another day.

SOURCE: News release, American Council on Exercise.

KB Sots Press from a Pistol from Japan

Wow!  I can easily do a double Sots Press from a full squat with two 24kg Kettlebells... but this just blew me away.  I guess I need to start practicing this one...

I know it's got nothing to do with KB's!

A friend of mine sent me the link to an old Jim Carrey skit that was on "In Living Colour" a number of years ago.  It's funny in its own right but it's downright hilarious from my perspective!  I've been involved in the martial arts pretty much my whole life and I've met so many "masters" and "grandmasters" that I can't believe there are any students out there!

Enjoy the video clip - it's a Classic!