Travel WOD’s

Here’s a list of workouts you can do on the road or at home with minimal equipment!

3 rounds : Run 1/2 mile 50 air squats

10 rounds : 10 push-ups 10 sit ups 10 squats

For time : 200 air squats

“Susan” – 5 rounds Run 200m 10 squats 10 push ups

3 rounds for time : Sprint 200m 25 push ups

3 rounds for time : 10 Handstand push ups 200m run

Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds Squats Push ups

20 rounds for time : 5 push ups 5 squats 5 sit ups

For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups 100 meter sprin

For time : “Invisible Fran” – 21-15-9 of: Air squats Push ups

6 rounds for time : 10 push ups 10 air squats 10 sit up

5 rounds for time : 3 vertical jumps 3 squats 3 long jumps

8 rounds for time : Handstand 30 seconds 10 squats

10 rounds for time : 10 push-ups 100M dash

5 rounds, each for time : 400M sprints

10 rounds, each for time : 100 m dash

For time : Run 1 mile, lunging 30 steps every 1 minute

5 rounds for time : Handstand 30 seconds 20 air squats

4 rounds, each for time : 25 jumping squats

4 rounds for time : 10 vertical jumps 10 push ups 10 sit ups

For time : 10 air squats every 1 minute of your 1 mile run

For time : 100 burpees

For time : Run 1 mile

10 rounds for time : 10 push-ups 10 squats 10 sit ups 10 rounds

5 rounds for time : 10 vertical jumps run 400 meters

For time : 100 air squats

5 rounds : Handstand 1 minute Hold bottom of the squat for 1 minute

10 rounds, for time : Sprint 100 meters Walk 100 meters

For time : 100 push ups

For time : 10-9-8-7-6-5-4-3-2-1 Burpees Sit ups

3 rounds for time : 50 sit-ups 400 meter run or sprint or walk

10 rounds for time : 10 walking lunges 10 push-ups

For time : 50 split jumps

4 rounds for time : Handstand for 30 seconds or 5 handstand push ups 400 meter run

10 rounds for time : 10 burpees 100meter sprint

L Sit : “L” sit off the floor. 10 rounds of 10 seconds (if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

4 rounds for time : run 400 meters 50 air squats

10 rounds : Handstand 30 seconds Squat hold 30 seconds

5 rounds for time : Ten vertical jumps ( jump as high as you can, land and do it again) 10 push-ups

20 rounds for time : 1 burpee 10 air squats

3 rounds for time : Run 1/2 mile 50 air squats

For time: Run 1 mile with 100 air squats at midpoint

7 round for time : 7 squats 7 burpees

For time : Run 1 mile, plus 50 squats

Handstand practice : 25 tries at free handstands, then a 1 mile run at 80%.

5 rounds, each for time : 50 air squats x 5. Rest equal amounts as it took to do each 50

Run 1 mile and do 10 push-ups every 1 minute

8 rounds for time : Sprint 100m 30 squats

3 rounds, for time : 30 push ups 30 second handstand or Plebs Plank

10 rounds for time : 10 sit ups 10 burpees

10 rounds: Handstand hold, 30 seconds, Squat hold 30 seconds

For time : 250 jumping jacks

For time : 100 jumping jacks 75 air squats 50 push ups 25 burpees

5 rounds : 30 second handstand against a wall 30 second static hold at the bottom of the squat

5 rounds for time : 10 air squats with eyes closed open eyes 10 push ups eyes closed

5 rounds : Run 1 minute Squat 1 minute

5 rounds for time : 10 push-ups 10 hollow rocks Run 200 meters

4 rounds for time : 20 sit ups with support under the lumbar spine 20 push ups Run 400m

8 rounds : Handstands, 30 second hold 30 second static squat 30 second rest

10 rounds for time : Sprint 50 meters 10 push ups

4 rounds : 50 air squats rest for 2 minutes between rounds

3 rounds : 20 tuck jumps 30 second handstands

3 rounds for time : 400m run/sprint 30 air squats

3 rounds for time : 20 jumping jacks 20 burpees 20 air squats

10 rounds: 50 meter sprint

Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of: Tuck jumps & Sit ups

3 rounds for time : Run 400m Air squat 30 hand stand 30 seconds

5 rounds for time : 30 second handstand 60 second squat hold ( at the bottom of the squat)

3 rounds for time : Run 200 meters 50 squats

3 rounds for time : 20 Air squats 20 Burpees 20 Push-Ups

For time : 10-9-8-7-6-5-4-3-2-1 Air squat Push up

5 rounds for time : 100M dash 10 air squats Rest 2 minutes between rounds

For time : 1 mile run 20 lunges at every minute

5 rounds : run 200 meters 20 air squats

20 rounds : 1 burpee 10 air squats

21-15-9 : Push ups Hollow rocks Jump squats

For time : 50 push ups 50 squats 50 hollow rocks

For time : 10-9-8-7-6-5-4-3-2-1: push up jumping squat

5 rounds for time : 30 second handstand 30 air squats

5 rounds for time : run 800 meters 30 squats 30 push-ups

5 rounds for time : 10 push ups 10 squats run 200 meters

10 rounds for time : 10 push ups 10 sit ups 10 squats

4 rounds for time : Run 400 meters 20 burpees

For time : 100 air squats 50 push ups 1 mile run

21-15-9 for time : Jump squats Handstand push ups

For time : 100 air squats 1 mile run

5 rounds for time : 20 squats 20 push-ups 20 sit ups

21-15-9 for time : Sit ups Push ups Air squats

10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

4 rounds for time : 20 pull ups 20 push ups

5 rounds for time : 5 handstand push ups 10 burpees

“I need help”

When was the last time you said that? When was the last time you asked for help?
Or better yet… who should you be asking for help right now?

We need help. Life is too complex to figure out on our own. And you can’t expect yourself to have all the answers. Too often we forget the power of teams – we think we can go solo!

Guys especially have a hard time with this, “I’ll figure it out, I always have.” Well, maybe you will find a better solution, quicker, if you just ask the right person or people for help!
This is why we employ realtors, attorneys, brokers, hairdressers and mechanics. But these aren’t the only areas we need help with:
You need help building exercise into your schedule.
You need help figuring out the new parenting territory you’re going into.
You need help figuring out why you can’t lose weight.
You need help organizing your schedule.
You need help deciding on the right career move.
You need help creating priorities.
Does one of those stick out to you? Have you told yourself, “I’ll figure it out” or “When I get more time I’ll tackle that project.”
But let’s be real. You’ve probably been putting it off for a long time, right?
Why do we tend believe that we can accomplish life’s biggest challenges alone? Why is our instinct so strong to just “figure it out on our own.”
Well, to be honest, I’m not sure..
Read the list again. One of them sticks out to you.
The solution to every single one of those examples is the same. Take action. Find someone you trust. Ask for help.
Yes, it will feel uncomfortable and you’ll be vulnerable. But that’s what having courage is all about!
So get to it! You’ve been putting something off for too long! Take a step today!
Make it a great week!

Stop Counting Calories

Stop Counting Calories, Do This Instead

Does this sound like you?….Fed up with stubborn fat or not looking and feeling your best…you found a hardcore plan that spelled out EXACTLY what you were supposed to eat. You religiously plugged everything you consumed into a special calculator. You lugged around an oversized diaper bag full of tupperware containers of your meals. Yeah we’ve all been there…

If you’ve ever pulled out all the measuring cups for your spinach, torn meat into tiny pieces as you placed it on a scale, or counted out exactly 26 almonds then this is the article for you.

Trying to balance your macros based on your calculated energy expenditure is one popular way  to build a diet plan. It works for a lot of people who need to eat specific quantities of food to lose weight. So why doesn’t anyone stick with it?

Quite frankly it takes a lot of time and effort of tedious weighing, measuring, and portioning. And that’s a pain in the a$$.

Even more, counting calories has some serious flaws. In fact calorie estimation is kind of like a game of telephone. Depending on lab equipment, human error, rounding, moisture, conversions, and a host of other factors calorie estimations can be widely miscalculated.

Yes it can be a great learning opportunity and gets you really thinking about what you’re putting in your body. But there has got to be a better way…Right?!

Instead of counting calories, focus on quality of food and learning how to estimate portion sizes to keep your body healthy and satiated. You only need one tool to measure your food! That’s right, your hands are the only measuring tool you’ll be using from now on. Let’s explore how to use your hands to measure different food categories so you can stop wasting time counting calories. Your hands can be used to calculate:

  • Protein
  • Vegetables
  • Carbohydrates
  • Fats

Let’s take a look at how.


For protein you want to use your palm to estimate portion size. That means a portion the same length, width, and thickness of your hand without the fingers. Men should eat about 2 palm sized portions of protein at each meal and women should try to eat 1 palm sized portion. This applies to foods like meat, fish, eggs, and dairy.


For vegetables you can make a fist with your hand and use that to estimate portion size. Mens should try to eat 2 fist sized portions at each meal and women should shoot for 1 fist sized portion. This works for foods like broccoli, asparagus, spinach, carrots, peas, and many other veggies.


For carbohydrates you will want to curl your hand making it into a small cup shape. Carbohydrates include grains like bread and oatmeal, starchy vegetables like potatoes, and fruits. Men can eat 2 cupped hand sized portions and women can eat 1 cupped hand sized portion per meal.


Last of all is calculating your fats. For fats you can use your whole thumb to estimate portion size. Men would use two thumbs to estimate their fat portion and women would use 1 thumb to calculate theirs. This works for foods like oils, butter, avocado, nuts, and seeds.

What has two thumbs and knows how to easily balance their meals?

–> THIS GUY! <–

Now that you know how to easily estimate a healthy portion size for your bodies it’s time to ditch the scales and measuring cups. Focus on quality foods, a daily movement practice, and enjoying your life!

If you are looking for more ways to make healthy habits a fun and easy part of your day then get in touch with one of our coaches today!!


Nick | 816-659-3076 |

The Law of Diminishing Intent

What are you waiting for?

What are you putting off?

What makes you feel uncomfortable?

Jim Rohn coined the “Law of Diminishing Intent”

“Most people don’t act as quickly as they should on things. The longer you wait to do something you should do now, the greater the odds that you will never actually do it.”

Waiting increases the odds of never doing.
There’s a good chance that if you acted right now on one of those answers from above, you’d move closer to a goal, a lifestyle, or fulfillment.
Are you ready? Probably not. But do it now. Too big of a task to do right now? Take steps in the next 24 hours to accomplish it!
  1. Start today
  2. Stop listening to the negative voice in your head
  3. Seek to understand your “Why”
  4. Seek help

Start Today

There’s a good chance your putting off something big in your life. A career move. A fitness routine. Changing nutrition habits. You need to remember that everything in life takes a process, and sometimes a small step forward is all that it takes. So what small step can you take today? Maybe you’re going to set a calendar reminder every day for the next 90 days to do some particular task. Maybe you can open LinkedIn and just look through your contact list. Take a small step, but do something today. And then again tomorrow! Build some momentum by doing one small step each day.

Stop Listening to the Negative Voice in Your Head

Everyone’s negative voice is saying something different, but you have to learn how to tune it out! “You’ll fail.” “You’re not good enough.” “You’ve never been able to lose weight.” You have that voice – and it’s going to hold you back forever if you won’t control it. Start putting positive thoughts into your head. Write down 3 positive thoughts. Say them out loud 50 times every day. Use your commute or some quiet time. Replace the negative voice with your own voice – out loud – saying positive things!

Seek to Understand your “Why”

You need to really understand why you want something. You’ve got to dig under the surface and get to your core. Write down the thing you want to act on. Then, write down 4 lines underneath that. “This is important to be because ____” Each line should get you to a deeper understanding of why it’s important to you. If you don’t have a rock-solid “why”, you’ll never execute. It hurts, but its true. Discover clarity by asking yourself why!

Seek Help

You will not achieve your goal on your own. You just won’t. And that’s a good thing! Embrace it! You have the opportunity to ask someone to be part of what you want to achieve, and they will be excited! Find someone who is disciplined or someone who has done what you’re trying to do. Find a coach. Find a mentor. Find an industry expert. There are people just waiting to happily help you and all you have to do is ask! Write down 5 names, and then ask them for their help and support!
Remember, you won’t feel ready. It will feel awkward and uncomfortable. But once you start building momentum! Those feelings will turn to excitement, joy, and pride! You just have to get started. The Law of Diminishing Intent is a real thing – and now that you know it – you can (and will) overcome it!
Get after it this week!
If you have questions for us, please let us know! We are happy to help!

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Member Highlight: Tyler Smith

Tyler has been a member of KCI for nearly 5 years. He’s consistent, humble, coachable, and works hard. Tyler is the type of guy that will go out of his way to lend a hand and offer support. He has a family, a company to run, and juggles all the priorities that come along with that busy lifestyle. He’s got  the recipe for #GratitudeAndGrit and is striving to make tomorrow better than today.

You’ve recently committed to being IN the Committed Club, which is our club honoring members who have attended 15 or more classes each month. Why did you feel it was important to attend more classes?

For awhile now I’ve noticed the Committed Club and admired the hard work and commitment of the folks on that elusive list. But, I had convinced myself that I just didn’t have enough time to fit more classes into my weekly schedule. Fitness is something I value though. High blood pressure & diabetes run in my family so I want to do everything I can now to be as healthy as possible down the road. But, as I evaluated my priorities, I noticed that they didn’t quite align. So… I quit using the excuse that I didn’t have time and simply “made” time in my schedule. Now, it’s a habit.



You’ve described yourself as “old man strong.”  What does that mean to you? How does it make you feel to continue to improve your strength as you get older?  Does being strong physically carry over to any other areas of your life?

I’m no spring chicken. But… I’m stronger today than ever before. And… it’s not because of working out more than I previously did. CrossFit is simply a smarter way to workout. As a high school and collegiate athlete, I worked my tail off trying to get stronger. But, today, strength isn’t even a goal for me… it’s the bi-product of doing my best at each WOD. I love the challenge of a completely new workout each day that pushes me to my limits. It sets the tone for the rest of my day.


You are a father, husband and business owner, two roles that require a lot of your time.  How busy do you feel day-to-day? How do you prioritize your tasks? Specifically, why do you choose to prioritize your fitness as the first ‘task’ of your day?

Life is busy. It’s busy for all of us. And, I’m definitely not a morning person. But, what I’ve found is that by creating a morning routine that includes the gym I feel more energized for the remainder of the day. It’s helps me prepare to tackle the workday. Sure, there are days its hard and I don’t want to put in the work, but it’s having a clear goal that gets me up. I love the book Start With Why by Simon Sinek. And… knowing my WHY gives me the motivation on those hard days.




How do you describe CrossFit to friends and family?

I describe CrossFit as the most effective way to workout. Sure, it’s tough, and some days are really tough. But, every workout is completely scalable and the coaches modify the workout so that it is appropriate for each person’s fitness level. CrossFit is not just for super-fit athletes, CrossFit is for everyone who wants to be a healthier version of themselves.


















5 Health Metrics That Are More Important Than Weight

For some strange reason American’s have chosen the scale as their favorite way to track progress around their health. People derive their sense of self worth based on the number facing up at them from between their feet. If you’re someone who draws any sort of emotional reaction, positive or negative, from the scale then you may want to self reflect and consider if there are better options out there. 

The funny part is that weight is such an inconsequential and ambiguous predictor of substance. Just consider this. If you have three avocados-one freshly picked and hard as a rock, one brown soft and ooze, and one firm ripe and tender-which one are you going to slice open to make your guacamole with? It shouldn’t matter if they all weigh 170 grams right…

What you are made of, how you feel, and what you are able to produce are all factors of way greater significance than your weight. 

What you weigh is going to constantly fluctuate. You may lose weight and be less healthy. You may be well hydrated one day and performing well then get totally thrown off because your weight went up a pound or two. This number doesn’t say who you are as a person or how healthy and fit you may be. It’s just an arbitrary number. Stop letting the pounds run your life and change the way you feel about yourself. Instead try one of these alternative ways that measure success off the scale!

Body Fat Percentage

Body fat percentage is an alternative way to track your progress and provides much more actionable information than just your weight in pounds. This takes into account your lean muscle mass. In this way you can actually gain weight in muscle which would consequently reduce your percentage of body fat. This is a clear example of how gaining weight would make you healthier. Plus as you add more muscle to your frame you will burn more calories at rest. The fat will disappear faster and faster on it’s own!


Taking specific measurements is a great way to achieve the goals around the way you want to look. Measuring neck, arm, waist, hips, thigh, and calf circumference can help you transform your body without ever worrying about the scale. Losing two inches off your waist will make you look and feel like a whole new person!

Habit Tracking

One of the best replacements for weighing yourself is to instead track daily health habits. If you track metrics like sleep, hydration, servings of veggies, daily walking, and other relevant habits you can focus on the right behaviors to make you look and feel great in the long run. This takes discipline but it is essential to long lasting transformation.

Performance Metrics

Switching your focus to the weight on the bar is a great alternative to the scale. People will often train harder and longer in pursuit of strength and performance goals than solely for aesthetic purposes. If you push yourself more in training the results will speak for themselves!

Schedule a time to meet with a coach and determine your action plan and what metrics you should be tracking!


Eliminate shoulder pain once and for all!

Shoulder pain is one of the most troubling ailments that can interrupt any avid gym goer.

Exercise should be a place to relieve stress, build, confidence, and of course improve your health. Dealing with one more painful problem to work through is probably not going to be a big motivator for you.

The good news is that you don’t to make training with shoulder pain a part of your life. In fact if you dedicate yourself to the process you can eliminate shoulder pain once and for all.

Let’s talk about where this shoulder pain can come from, address what actions need to be taken and the potential irritants that should be avoided. Finally we’ll take a look at some movements that can help mobilize, activate, and strengthen your shoulders. Dedicate part of every workout to improving the functionality of this crucial joint and you will change your athleticism and quality of life.

“It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience.” -Julius Caesar

Poor technique may load up the shoulder joint in a way that it cannot stabilize. This could cause strain and overuse of muscles around the shoulder. One common example of this is an overworked pec minor and underworked rotator cuff. This leads to rounded shoulders, and weakens the ability to stabilize the glenohumeral joint during pushing and pulling movements from the shoulder. By stretching the pec it will allow your shoulder to sit in a more stable position. By activating and strengthening the rotator cuff and scapular muscles on the back of the shoulder you ensure healthy, balanced stability and function.

Overuse could be another culprit of shoulder pain. Whether your volume (total amount of reps) or frequency (sessions each week) is too high or you are simply trying to lift too much weight can all cause problems. If you go heavy or perform maximal effort sets you may need up to 5-7 days to fully recover. If you work at lower intensity you may be able to work this muscle group 2-3 times a week. Find the right balance of volume and intensity to ensure consistent progress in your lifts.

If you are constantly running into the same shoulder pain issues then technique may be the true problem. The shoulder is the most freely movable joint in the body. This puts at the greatest risk of injury when it comes to repetitive movement with poor form. Even one session with a coach or trainer can revolutionize your upper body pressing ability.

Finally if you experience pain when performing a certain movement it may simply not be a good fit for you. There are infinite ways to scale the load and form of resistance to provide your body with a similar stimulus to the painful movement. Perhaps the most commons movement replacements are those that replace a fixed circuit movement such as a barbell bench press or overhead press with single arm variations using dumbbells or kettlebells. Training the arms unilaterally allows you to have more “play” in the shoulder and adopting a movement pattern that better suits your body. No compromises in strength or performance are necessary.

So let’s move on to some strategies to actively prevent your shoulders from injury. Through activation, self myofascial release, strengthening, and stretching.

1. Activate

Activating the muscles for a workout or “prehab” helps your body prepare for the more demanding movements it is about to perform. It will both aid performance and mitigate risk of injury. When it comes to the shoulders

To help activate your shoulders before a workout perform these 3 upper body exercises, band pull aparts, scapular pushups, and face pulls. Perform 3 rounds of this circuit with 10 seconds rest between each movement. Keep the band resistance light enough to move with a slow controlled tempo but make sure it still challenges you. You should feel the blood flow and a warm sensation in the shoulder joint by the end of this circuit.
Perform 3 rounds with :10 of rest between movements.

    • 15 Band Pull Aparts
    • 10 Yoga Push Up
    •  15 Band Face Pulls

2. Roll Out

Self Myofascial Release (SMR) is a fancy name for “rolling out.” The goal is to mobilize soft tissue allowing greater range of motion and improved muscle function. You can use a foam rollers, lacrosse balls, tennis balls or any other device that allows you to access the desired body part at pain level you can withstand. Focus on breathing and eliminating abdominal pressure while you roll out to ensure the tool can work its way into the muscle.

Rolling out helps our body get “unstuck” from tightness due to sitting and positions we spend long amounts of time in. It is important to move and mobilize our tissues as often as possible to mitigate this tightness. Imagine if you were going to run a marathon with a rock in your shoe. You would never run 26 miles with that rock digging into your foot each step of the way! There’s no reason to treat your shoulder in that manner either. Stop pushing through the pain and fix the sticky points.

3. Strengthen

Like an muscle group it is important to strengthen the muscles of the shoulder. The exercise you choose should strengthen the weak muscles that are necessary for optimal shoulder stability. Performing these strength building movement for 5 rounds alternating back and forth between movements

3×8 Bottoms Up Kettlebell Press: Take 3-4 seconds to lower the weight from the top position. IF you struggle with balancing try working from a kneeling or seated position, train one arm at a time, and keep the kettlebell light.
3×8 alternating Turkish Get Up: Try breaking this complex movement into smaller pieces or work with a coach to master the technique. Your shoulders will thank you!

4. Static Stretching

Part of your cool down routine should also include some static stretching. There are many debates around when and how static stretching should be performed. One study has shown that static stretching can improve flexibility by increasing passive fascicle length. Performing a static stretching routine after your workout or anytime that is not immediately preceding an event requiring maximal force production by a muscle.

Stretch the primary movers of your days workout-chest, lats, and traps are some of the key muscles to stretch since a heavy bout of training will leave them tight and could cause a temporary imbalance if not addressed. Hold stretches for about 30 seconds to ensure your brain sends a signal to your muscles that they need to stop firing and allow lengthening to occur.

The real key to eliminating the pain: commit to the process and stay consistent! This isn’t a magic pill, one and done fix. It might take some time!

If you have questions about building strong healthy shoulders don’t be afraid to get in touch with one of our coaches. We will find a safe and effective program to meet your needs!

Top 3 Reasons To Train With Kettlebells

If you could only buy one piece of equipment to accomplish all of your training what would you buy? Treadmills and cycles are great for cardio but definitely won’t get you stronger. A barbell is great but where do you have room to keep it and let alone use it? Total gym style machines always feel so awkward, the cables never work and they seem to be built for someone elses body. So what exactly can use to transform your body, build strength, burn fat, and improve your cardio?

Enter the kettlebell.

Kettlebells are a great and diverse tool that you should implement into your training. Kettlebell swings train the total body and can be a low impact way to build muscle.They can be used to improve performance as well as make you look and feel strong and capable. Of course a tool is only useful as long as you know how to use it. Consider learning the basics with a certified coach who can show you the ropes. 

Today let’s dive into the top 3 reasons to train with kettlebells so you can see if they are a good fit for your fitness regimen. 

    • Carry Over To Sport and Life
    • Add Variety To Your Training
    • Quick And Effective Way To Train

1. Carry Over To Sport and Life

Kettlebell swings have tremendous carry over to your sport and lifestyle activities. They teach you how to hinge at the hip, one of the most important movement patterns for health and optimal function. A strong and healthy lower back as well as a tight core will be developed rapidly when you train kettlebell swings with good form. You will also develop an iron grip. Grip is one of the best indicators of a healthy human and Harvard has found strong correlation between grip strength and cardiovascular health. 

Swings will also improve your performance with the olympic lifts and power lifts and any other hip dominant movement like jumping. Kettlebell swings teach the dynamic hip extension that is the foundation of a powerful lifter and athlete. When you become strong and proficient with swings you can continue adding load becoming stronger and more explosive in the process.

2. Add Variety To Your Training

You can train Kettlebell swings more often than many other strength movements. Performing swings 2-3 times per week can really improve your strength and endurance and shake up your typical workout routine. By adjusting the weights , the number of sets, repetitions, and how long you rest you can get totally different responses from your kettlebell workout. 

A typical Monday workout could focus on strength and power. You would use fewer reps and a heavy weight taking 2-3 minutes between sets to fully recover. 

Wednesdays workout could be focused on building cardio. Use a light kettlebell and swing it for a long time. Pick a number like 20, 50, or even 100 reps and see how quickly you can get there. Or set a timer for 5:00 and see how many swings you can get in that amount of time. 

On Friday you could train kettlebell swings in a high intensity interval workout. Use light to moderate weights and focus on explosive efforts followed by bouts of recovery.

3. Quick And Effective Way To Train

Learning swings comes easier for some and harder for others. They are also easier to learn than the olympic lifts and far less technical. Swings are a great alternative for individuals who are focused on fitness for their health and young athletes. They also require less time to prepare the body for in terms of warming up the joints, muscles, and nervous system. They can be a fast and fun way to fit in a workout if you don’t have much time.

The kettlebell swings is such an effective tool because it trains both the eccentric (lengthening of the muscle) and concentric (shortening of the muscle) in a dynamic fashion. The snatch and clean both require a focus on a strong concentric contraction as the weight is lifted, Swings offer a different stimulus that may better suit athletes in sports like basketball or soccer or folks whose goal is not to lift maximal weight overhead. 

Kettlebell swings are a fun and effective way to train. Just like most exercises, it’s best to learn from a certified coach so you know you are performing them properly. If you are interested in getting in shape and training in a fun new environment come in for a free consult and we can show where you how training can be fun and get you results!

How To Become A Fat Burning Woman

How To Become A Fat Burning Woman

Evolutionary women were built for childbearing. Unlike men, women have survival techniques that are unique to their bodies in order to prepare them for growing another human. While this is a beautiful miraculous trait, it comes with some conditions that specifically come into play when we are talking performance and body composition.

The human body is quite unique and knows how to maintain homeostasis. It knows what it needs. A woman’s body must have enough vital nutrients and the right structure to have a smooth pregnancy. Bigger hips and a tendency for fat storage are a few of these obvious traits. 

Once at the age of childbearing, a woman’s body will begin to make sure it has enough fat to feed a baby. DHA, a brain developing nutrient, is usually found in these fat stores, a technique the body uses to save enough of this nutrient for breastfeeding a newborn. This is extremely important for any baby, but can result in unwanted fat retention for women currently not trying to have kids.

Just because something is natural, doesn’t mean it’s optimal for everyone or everything at all times. Depending on your goals, the female metabolism “naturally” seems counterproductive to many of our goals and ideals when it comes to body composition. But there is a way to use this knowledge to your advantage and get your metabolism to work for you! You can achieve the goals you want in a healthy way, regardless of your hormonal and genetic predisposition.

Let’s circle back to DHA and fat storage. We talked about how crucial this is in a woman’s body during pregnancy. You get DHA from consumption of Omega-3 fatty acids. This is commonly found in foods like salmon, flax seeds, and chia. Since the body is already hardwired to store fat this is a very important time to focus on the quality of fats in the diet. Omega-3’s are not only key for brain and eye development-they also play a key role in the body’s inflammatory response.

If you consume a diet high in inflammatory fats you this will results in more fat storage. Get the right amount of fats by increasing Omega 3 consumption so you’re body knows it has enough to meet its needs. 

Next, balance your hormones. Eat a clean and nutritious diet, manage your stress levels with yoga, meditation etc, and talk with your doctor about any hormonal imbalances you may have. Having too much estrogen circulating in your body  is just as bad as not enough, so get some tests done and work with your doctor to find a solution. A lot of the time hormonal imbalances stem from nutritional issues and chronic conditions like chronic inflammation and stress. 

Lastly, don’t be afraid of the heavy weights. Muscle development will help you shape up and lose fat. The more muscle you have, the more fuel your body will need to burn each day. This will let your body handle carbs better, using them to fuel your muscle rather than to store them as fat. A body with more muscle is like a car with a bigger engine, it will burn more fuel! As you start lifting weights you’ll notice changes in body measurements as you swap out fat for muscle.

These tips not only shape your body into a fat burning machine, but they’re going to help with your performance level. Having the right body composition, muscle mass and good nutrition will improve your performance in the gym or in training 10x. Have fun designing the body of your dreams!


Get to know: Lindsey Partington

Get to know Lindsey! Christine and Lindsey sat down to talk about results, body changes, and mindset!


Q.  You are a recognized individual that has achieved “results” since you started CrossFit. Do you recognize and appreciate those results?Sometimes it is hard to remember how far I have come, so looking back at where I was and what I was doing a year ago is helpful. Keeping track of milestones in the journey has been a game changer for this reason. This has impacted my confidence significantly and has made me realize that it’s okay to celebrate results and recognize and be proud of yourself for what you’ve accomplished. 

Q.  What does it feel like to achieve certain milestones?
There was a time when I thought I would never be able to do certain things in a workout like pull-ups, double unders, or RX weights. Then when I started hitting these milestones, I thought, “Wait maybe I can actually get this”. It happens so gradual and when it does there’s a sense of pride that all the hard work is paying off. It teaches patience for sure though and to trust the process!
Q.  How do you manage your self-talk, attitude and behaviors when “results” or milestones don’t happen as often as they did in the beginning?
This is hard for me, my self-talk has not always been the best. The biggest thing that has helped this has been the community of KCI. Everyone is your cheerleader. The coaches have the perfect balance of challenging you to do more than you think you can, but encouraging you and cheering you on and helping you figure out the next baby step for a skill.
Q.  In addition to your involvement in the KCI CrossFit community, you’re also very dedicated and involved in your church community. What are the similarities between the two?
I have totally thought of this before, there is so much overlap. I think the community piece is the biggest one. When a group of individuals come together for a common goal, there’s something that unites you. We all have struggles and we all have celebrations, and having a community to share that with is what propels us all forward and keeps us going to unfold the best versions of ourselves.
Q.  What’s the benefit of having like-minded individuals gather together to talk, celebrate and/or share in suffering together?
Ha, I think I answered this one above. Also, I think that when you experience the same joys and trials as your friends, whether that be the joy of getting a PR or the trial of complaining about your hands being sore from pull-ups, it connects you to each other in a way that nothing else does. And when you feel connected to others, it makes life more enjoyable 🙂
Q.  Over the years, I have enjoyed working with female clients because they often come into CrossFit thinking they “can’t do” certain exercises like pull ups, rope climbs, or deadlift their body weight.  Changing their minds about what IS possible and helping increase their capacity is remarkable.  What would you say to other females about developing a “CAN DO” attitude?
I would say never underestimate what you and your body are capable of doing. Think about the journey and what your next step is instead of focusing on what is 10 steps ahead. If you make small progress, pretty soon a year goes by and you look back and can’t even realize how far you’ve come.
Q.  How does mental toughness fit into your daily routine outside the gym?  How do you, as a mother, instill grit with your children?
I’ve found it helpful to carry over things I’ve learned at CrossFit outside of the gym. For example, sometimes Coach will say “get one more rep in”!  It sounds silly, but at home when I am tired, I will challenge myself to do 5 more minutes of housework or play with the kids intentionally for a set period of time or I can read one more chapter in this book to expand my mind. It is so much a mental game and turning off that inner critic. As a mom of 3 daughters, I want to set a good example for them of what it looks like to work hard, practice self-care and live a healthy life. Challenging my girls to push themselves in what they do helps instill grit. I love bringing them to the gym where they can watch others set great examples. They are integrated into the community and witness their parents (and others) working out and supporting each other.
Q.  How do you describe CrossFit to your friends or family members?  
I usually describe CrossFit in several ways:
1. It’s probably not what you think it is 🙂 
2. Our coaches are amazing at scaling the workouts and not letting you do anything that you do not feel comfortable doing
3. The workouts change daily and that can really suit someone’s personality if they like variety!
4. The community is why I love it so much – it’s like family 
5.  In my life, it’s the only workout that I have ever been able to stick with it for a long period of time; I can’t believe it’s been 18 months already!