It's Hot in Here!

Heat stroke symptoms
Summers in the Washington, DC area are not for the faint of heart! If you've lived here long enough you know that July and August can be downright miserable when it comes down to high temperatures and even higher humidity.

Here are some tips on how to modify your training during the summer months:

  • Acclimatize to the heat gradually. If you're not used to training in hot weather, start by gradually increasing the amount of time you spend exercising in the heat. This will give your body time to adjust and prevent heat-related illnesses.
  • Wear light, breathable clothing. Clothes that wick away sweat will help you stay cool and comfortable. Avoid wearing cotton, as it will absorb sweat and make you feel hotter.
  • Stay hydrated. Drink plenty of fluids before, during, and after your workouts. You may need to drink more fluids than usual in hot weather.
  • Take breaks. If you start to feel overheated or dizzy, take a break. Drink some fluids, cool down, and then resume your workout.
  • Listen to your body. If you're feeling really hot or uncomfortable, stop your workout and cool down. Don't push yourself too hard in hot weather.
  • Manage your recovery. In hot weather, your body needs more time to recover from workouts. Be sure to get enough sleep and eat a healthy diet.

Whenever you are exerting yourself in these conditions, there is always a possibility of heat cramps, heat exhaustion or heat stroke. Both of these are dangerous, and in some cases can be life threatening. Be aware of the signs of heat cramps, heat exhaustion and heat stroke. If you experience any of these symptoms, seek medical attention immediately:

  • Dizziness
  • Headache
  • Nausea
  • Vomiting
  • Confusion
  • Hot, dry skin
  • Rapid heart rate
  • Loss of consciousness
  • By following these tips, you can stay safe and healthy while training in hot weather.

Early Bird Registration Ends Saturday 07/08/23

Certification Weekend Overview

Dan John Tim Anderson Oct 2023Get ready for an incredible opportunity that comes once in a lifetime! We're thrilled to announce a hands-on training and instruction event featuring two of the world's top trainers and innovators: Dan John and Tim Anderson. This is an event you won't want to miss!

Dan John will be presenting his brand-new body of knowledge called "From Assess to Success." He'll guide you on how to assess and prepare athletes, as well as anyone else, in a logical, safe, and effective manner. This is your chance to learn invaluable insights and techniques from one of the best in the field.

But that's not all! Tim Anderson will be leading attendees through the exciting "Pressing Reset" program. This program is designed to help you recapture movement and awareness that may have been lost or never fully developed. Tim's expertise will empower you with essential skills that can make a real difference in your life.

By the end of this weekend, you'll have a unique opportunity to become certified in both "From Assess to Success" and "Pressing Reset." Imagine the value of holding these certifications from two dynamic, informative, and fun presenters! The knowledge and skills you'll gain will stay with you for months to come.

This event promises an informal and exciting atmosphere. While you soak up knowledge and training, you'll also experience a sense of enthusiasm and excitement. You'll leave feeling motivated and ready to apply everything you've learned to yourself, your clients, and even your family members.

Don't miss out on this extraordinary chance to learn from the best in the industry. Join us for a weekend filled with valuable insights, practical training, and a whole lot of fun!

Certification Weekend Information

Dates: October 07 and 08, 2023
Location: CrossFit Koncepts (Gaithersburg, MD)
Times: 0900 am to 0530 pm (both days)
Registration: To pre-register for this event (via Venmo or Credit Card) contact Michael Krivka at [email protected] or call 301/404-2571
Cost:

  • Early Bird Registration - $399/person by 07/08/2023
  • Pre-registration - $599/person by 08/15/2023
  • At the Door - $799/person after 08/15/2023 

NOTES:

  • Contact Michael Krivka for group rates of 05 or more.
  • Attendance is strictly limited to 40 people.
  • Registration will terminate when 40 people have pre-registered for this event.

ACT NOW - Space is extremely limited and will sell out fast!


Is Coffee Good For You?

I don't think I know anyone that doesn't drink coffee or tea. It's either a convenient way to mainstream some caffeine, or it's a social thing.

Either way, coffee, and the associated caffeine, are a part of our daily lives.

Caffeine is probably one of the most studied drugs in existence. It has been studied for decades and the results are pretty impressive. It can help drag you out of a slump, give you a boost in performance in the gym, and many more benefits.

The following video will give you a pretty comprehensive introduction into what coffee can do for you at home, at work, and in the gym.


Dan John / Tim Anderson - October 7 & 8, 2023

Certification Weekend Overview

Dan John Tim Anderson Oct 2023Get ready for an incredible opportunity that comes once in a lifetime! We're thrilled to announce a hands-on training and instruction event featuring two of the world's top trainers and innovators: Dan John and Tim Anderson. This is an event you won't want to miss!

Dan John will be presenting his brand-new body of knowledge called "From Assess to Success." He'll guide you on how to assess and prepare athletes, as well as anyone else, in a logical, safe, and effective manner. This is your chance to learn invaluable insights and techniques from one of the best in the field.

But that's not all! Tim Anderson will be leading attendees through the exciting "Pressing Reset" program. This program is designed to help you recapture movement and awareness that may have been lost or never fully developed. Tim's expertise will empower you with essential skills that can make a real difference in your life.

By the end of this weekend, you'll have a unique opportunity to become certified in both "From Assess to Success" and "Pressing Reset." Imagine the value of holding these certifications from two dynamic, informative, and fun presenters! The knowledge and skills you'll gain will stay with you for months to come.

This event promises an informal and exciting atmosphere. While you soak up knowledge and training, you'll also experience a sense of enthusiasm and excitement. You'll leave feeling motivated and ready to apply everything you've learned to yourself, your clients, and even your family members.

Don't miss out on this extraordinary chance to learn from the best in the industry. Join us for a weekend filled with valuable insights, practical training, and a whole lot of fun!

Certification Weekend Information

Dates: October 07 and 08, 2023
Location: CrossFit Koncepts (Gaithersburg, MD)
Times: 0900 am to 0530 pm (both days)
Registration: To pre-register for this event (via Venmo or Credit Card) contact Michael Krivka at [email protected] or call 301/404-2571
Cost:

  • Early Bird Registration - $399/person by 07/08/2023
  • Pre-registration - $599/person by 08/15/2023
  • At the Door - $799/person after 08/15/2023 

NOTES:

  • Contact Michael Krivka for group rates of 05 or more.
  • Attendance is strictly limited to 40 people.
  • Registration will terminate when 40 people have pre-registered for this event.

ACT NOW - Space is extremely limited and will sell out fast!

Certification Weekend Details

Dan JohnDan John - From Assess to Success

Dan will "go back to the basics" in this workshop and ask the most basic questions of all, including, simply: "Can You Go?" In his 1-2-3-4 assessment, you will discover exactly what you NEED to do for both you and your clients. From there, we will open the door on proper training, including the concepts of tension, arousal, and heart rate. We will finish this workshop by giving you the basics of training appropriate to what you NEED to do...and how to fit in what you WANT to do.

About Dan John

Dan John is a Senior Lecturer at Saint Mary’s University in Twickenham, England. He has been lifting since 1965 and has won national championships in the discus throw, Olympic lifting, Highland Games and the Weight Pentathlon.  He recently was awarded a Lifetime Achievement Award from Great Britain for his contributions in this field. A Fulbright Scholar, he has vast experience in scholarship, academics, and athletics. His published works include bestsellers such as Never Let Go, Mass Made Simple, and Intervention (among a dozen other published works). He is the grandfather to three and continues to write, coach, train, and lecture to practically every fitness and performance level.

ACT NOW - Space is extremely limited and will sell out fast!

Tim AndersonTim Anderson - Pressing Reset / Original Strength Certification

Learn how to take the limitations off your body and express your true strength potential. The Original Strength Pressing Reset certification will help you understand how to take advantage of the three pillars of human movement and the developmental movement patterns (the patterns that continue to develop you throughout your life) to restore your body’s ability to move well and perform optimally. 

If you are a personal trainer, therapist, or coach this is THE certification for helping your clients, patients, and athletes live their lives better. Learning how to Press Reset for yourself or to help others will help you enjoy the things you love to do the most while you feel amazing doing it. 

No one was meant to be broken, weak, or fragile. Everyone can be strong and move well because everyone is designed to be strong and move well. Learn how to engage in your design. 

About Tim Anderson

Tim Anderson is an author, speaker, teacher, and trainer in the area of movement education. His motto is “It feels good to feel good,” and he loves helping people learn how to feel amazing in their own bodies. 

He is passionate about Health Wholeness, focusing on the whole person (body, mind, and spirit) and he teaches this Wholeness through movement, humor, and an invitation to experience the wonder in your own body. 

Tim has authored several books, been featured in many news broadcasts and publications, and he has presented his Original Strength System all over the world.

ACT NOW - Space is extremely limited and will sell out fast!


Sometimes all you can do is enough!

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The hardest part of training is getting into the gym. After that, it's easy!

But, there are days, and sometime weeks, where just the thought of going to the gym is excruciating. It's almost a physical pain associated with getting yourself motivated enough to get there.

I can honestly understand that and I sympathize with you! There are days when the absolute LAST thing I want to do is go to the gym.

But, I always get myself in gear and go anyway. Partly because I own the gym and have to be there every day to keep it operational. It's also because I know for a fact that once I get there and get moving, I will feel 100 percent better!

On the days when you don't feel 100 percent, just bring what you've got and we'll make up the difference for you!


The Weather is Changing?

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As we progress into the "dog days of summer" the workouts are all going be extra hot, sweaty, and heavy!

Those of you who have been training with us in Summers past know that there are going to be some challenging workouts ahead, especially with July being the "Women of CrossFit Koncepts"!

Take into consideration the heat and humidity when you get ready for the gym. Be sure to be hydrated BEFORE you come into the gym, bring something cool to drink (maybe something with salt and electrolytes), and bring dry clothes if you plan on going anywhere after the gym.

You're going to also want to monitor how you perform in the heat and humidity. Pay attention to how you feel and make sure to temper your workout based on how you feel currently and how you have historically performed in the heat. I know that I have a tendency to slow down my workout tempo during the hottest days just to keep myself safe.

Just something I want you guys to think about!


Kaizen

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If you are not familiar with the concept of Kaizen you should be.

I was originally introduced it as a term used by Japanese industries to encourage employees to improve their skills an processes, even by a small degree, on a regular basis in order to keep the company and their products moving forward.

This idea, of making small changes that accumulate over time applies to all areas of your life. Imagine taking just one more sip of water each day to meet your hydration goals. Imagine eating one more ounce of protein each day to more your dietary goals. How about working out one more minute each workout to meet your training goals.

Think about this: if you devoted 18 minutes a day for 365 days to any subject or activity, within one year you would be in the top five percent of people in that subject or activity.

So... what's stopping you?


Start Now and Never Stop

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It's hard to start an exercise program, especially if you've been out of the gym for a while. The reality of the situation is that it's going to suck for the first couple weeks.

It's hard to maintain an exercise program, especially if you're not seeing results and enjoying the process. The reality of the situation is that you will see results if you stick with it long enough and you will actually start to enjoy training.

So, if you haven't started, now is the perfect time! If you are training, and you're not getting anything out of it, now is also the perfect time to change programs.

Either way - start and don't ever stop! Your life really does depend on it!


Are you learning or just doing the same thing over and over?

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Even if you have been doing the same training program for an extended period of time, you should still be learning something new every training session.

I'm not talking about earth shattering revelations, and they do happen on occasion, but subtle nuances that make the technique more effective or make you feel it more deeply.

Training is a process that whittles away at extraneous movement and reveals that core technique. This doesn't happen overnight, and if you are used to training in a "globo gym" environment, I'm sure that you can attest that for some people it will never happen!


Words to live by!

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I absolutely love this quote for a lot of reasons!

First, you have to eat clean to be able to fuel both recovery and muscle growth. That means plenty of protein and healthy fats balanced with fibrous carbs.

Second, you need to train dirty and really emphasize working the big muscles. If you're training all the "pretty muscles", and not attacking the big ones, you're going to look nice but be an ineffective human being.

Finally, the cleaner you eat and the dirtier you train, the better results you are going to get. A bad diet and a poor training program will get you some benefit, but if you're going to invest the time in yourself you might as well get the maximum results for all of your hard work!