Resolution Roundtable

How are you doing with your Resolutions? Many people struggle with consistency after 2-3 weeks, so if you’re slipping, it’s normal!

We’re ready to help you push through to the next level and make these resolutions actually stick!   

Resolution Roundtable is a small group meeting with a maximum of 5 people and a coach!  We will spend an hour digging into the habits and daily actions that will help you actually achieve your goals!

Join our first Roundtable from 6:30-7:30pm this Thursday the 24th!  If that time doesn’t work for you, we will be forming other Roundtables that will fit your schedule!

Text “RESOLUTION” to (816) 439-7007 to join a Roundtable!

Free and open to the public!

Seven Ways to Help Newcomers Feel Welcome

Happy New Year, KCI. This time of year you might start seeing some new faces in the gym and we are excited to show them what KCI CrossFit is all about. Here are a couple ways you can make someone feel welcomed!

1. Say hello. It can be scary going to a new place, period. Now imagine walking into a new place and the music is blaring, barbells are dropping and funny looking movements are being done. Intimidating, to say the least! So when you see a new face at the gym, say hello, introduce yourself , and simply ask “Tell me about yourself.”

2. Offer help. Bathrooms, bands, barbells, PVC pipes, ab mats, you name it.  New people are overloaded with new things. So lend a hand and show them where everything is

3. Don’t coach. Don’t feel like you need to coach a newcomer. You don’t know their background, if they have any injuries, or how long they’ve been doing CrossFit. Offer encouragement and discussion, but allow your coach to coach them.

4. Partner up. Put yourself in their shoes. Having a workout or lifting buddy is way less intimidating as a beginner, so consider partnering with the newcomer. Maybe you can show them what really good technique looks like. And hey, it’s ok if you your workout isn’t drop-down intense today. Have some fun!

5. High fives abound. Fist bumps, high-fives, whatever. Make a point to find that athlete and congratulate them on a great workout. There’s no better way to encourage a new athlete to return than offering some praise and encouragement. 

6. Encourage them to return. Walking through the door was probably really hard for them. Help make their decision to return easier by encouraging them to come back. “Will I see you again tomorrow?” is a great way to start and will show them that KCI CrossFit isn’t like any other gym they’ve ever been to. 

7. Remember your first time. Regardless of how long you’ve been part of this community, everyone had their first day. Reflect on your first day/week/month and share some insight with them.

USAW L1 Certification @ KCI CrossFit

January 5th & 6th @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email Nick@kcicrossfit.com

SUMMER 2018 “KCI Goes To…”. TRAVEL PHOTO CONTEST

 

What is it?  A fun summer photo contest for KCI members

When is it?  June 4th-August 10th

How do I play?  Get creative and have some fun while you’re out and about in KC or on vacation this summer.

Take a picture of yourself with your KCI gear on and “tag” KCI CrossFit on social media. @kcicrossfit 

The best photos will be displayed in our member forum every Saturday and the members (YOU!) will vote on their favorite.

Weekly winners will be placed into a summer-end raffle, and five individuals will walk away with some sweet prizes!

What are the rules?  Only one photo per member, per week. Weekly votes for the best photos will be held on Saturdays. Voters will choose “best photo” based on any number of criteria: Location, creativity, people IN the photo with them, etc…

Summer-end raffle will be held on August 11th.

Questions?  Post here or talk to Nick Prohaska or I in person!

Good luck, KCI!   ????

KCI CrossFit to host a USAW Level 1 Coaching Certification

 CrossFit gym coach in Kansas City teaching safe barbell movement. 

March 24th – March 25 @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email Nick@kcicrossfit.com

 

 

The 1 thing I learned by “quitting” caffeine

 

I quit caffeine for two weeks.  Here’s what I learned. 

I quit caffeine not as a New Year’s resolution or any specific goal I had.  I had no intention of completely removing it from my diet.  But I needed a challenge.  I recognized that I hadn’t challenged myself for awhile. Sure, I was pushing myself in my workouts and was working through some challenging projects at work.  But, I’ve realized something about myself over the years is that I need a challenge that I create.  Something that I determine I can do.  Otherwise, I feel stagnant and bored with routine.  So I needed to switch it up.  

You see, I was bored of my routine.  I woke up, had two cups of coffee and then left for work.  Then, around 12-1pm I had some sort of caffeine again.  And that was my routine.  I didn’t feel like I was over consuming caffeine, but I needed a challenge to test myself.   

So I stopped drinking coffee in the morning.  That was the hardest.  I have a regimented morning, and getting my mind going with caffeine is part of that ritual.  So, when I got to work the first few days I definitely could tell that I wasn’t as chipper as usual.  But I got through it.  And fortunately I never got the withdrawal headaches people talk about.  The afternoons were easier.  Actually, I started drinking hot tea again, which was nice.  Now, I know black tea and green tea both have some caffeine, so those days I technically had some caffeine.  It’s still a far cry from my normal amount of caffeine, so it’s still a win in my book.  And that routine went on for two weeks.  Not very special, until I looked back and reflected on it.  

My main takeaway from this challenge:  the power of saying “no.”  The mental shift that happens when you deny yourself something that you want.  Most of us say “yes” to so many things its hard to even recognize when we say no.  I’m talking about saying “no” to the donut in the office – even when we “deserve” it.  I’m talking about saying “no” to watching (or binge watching) a tv show.  I’m talking about saying “no” to the second glass of wine or the piece of cake that is free with your meal.  I’m talking about saying “no” to our ever-distracting cell phone.  

Telling myself “no” in those times when I wanted something forced me to make a uncomfortable decision and to choose a different course of action.  I had to get creative.  I had to say “yes” to something better. 

This challenge was about 5 weeks ago, and since then, I have higher natural energy.  I still have coffee in the morning, but about half as much.  I researched and have been practicing breathing exercises that naturally energize the body (my new challenge).  I stopped drinking alcohol during the week.  And I’ve been drinking more hot tea.  So, looking back on my little challenge to say “no” to caffeine for a couple weeks has started to produce some really cool results in my life.  Results I never expected.  So, what can you challenge yourself to say “no” to?

5 Tips to Live Fit While You Travel

How to prioritize your health & fitness while you travel.  Our 5 tips to help you be fit on the road.  

 

Work travel can be stressful and unpredictable. You may be at the mercy of a daunting conference schedule, back to back meetings, or demanding client functions.  Being a “road warrior” often means we put our own health and fitness on the back-burner.  

Moreover, if you are a “road warrior” and travel the majority of your week, I’ll dare to say that you MUST figure out a way to prioritize your fitness while on the road.  It can be easy to view business trips as “cheat days” and allow yourself to make excuses for not having a fitness routine.  I told myself those lies for almost a decade!  I always said, “I’ll workout when I get home.”  But let’s be real, you won’t prioritize your health and fitness when you arrive home if it hasn’t been a priority throughout your work week.  And that was so true for me. 

This principle is true for a workout routine and nutrition choices.  Life on the road usually equals more calories, alcohol, carbs, sugar, salt, fat than you probably should be consuming.  If you eat poorly when you travel, is easy to eat unhealthy at home .  It’s not easy to travel and eat well.  Period.  But, in my book, it’s essential.  

Fortunately, there are ways you can break the “road warrior” mold and prioritize your health and fitness when everyone else is not.  Below are my top five tips for prioritizing your health and fitness while on the road. 

1.  Your success depends on your MINDSET

Are you willing to sacrifice?  More specifically, what will you be willing to sacrifice?  Do you have the ability to say “No” when you need to?  Will you be able to say “Yes” to the right decisions?  To really succeed, you will need a crystal clear vision on your health and fitness, and take ownership of each aspect.  Exercise, food, drink, sleep and stress are all, for the most part, in your control.  You must be able to control as much as you can!  The only way to succeed is through changing your mindset.  You are in control!  I recommend finding a fitness coach, personal trainer, remote coach, or someone that can hold you accountable to developing and executing your strategy.  

2.  Prioritize your Workout. 

If your work travels are anything like mine, my entire day is run on a tight calendar.  Meeting at 9, presentation at 11:30.  Lunch with a vendor at 1pm, etc.  Sound about right?  So, if you are going to workout at all, you have to put it in your calendar and stick to it.  Here’s where the mindset come in.  How much time do you have, realistically?  If you truly only have 7 minutes of free time in the morning while you are getting ready – you need a 7 minute workout for the hotel room.  And if you have 30 minutes, what can you do?  I’m not here to give you the top 5 exercises to do while travelling.  Rather, what I am suggesting is that you actually have the time, whether you believe it or not.  Put the workout in your calendar and make it happen. Morning, noon, or night, it’s a non-negotiable.  Alright, you want one exercise tip?  Do air squats while you shower.  It might not be pretty, but I bet you could do 100 or more squats. Then do 100 more while you brush your teeth.  It’s all in the mindset! 

3.   Prioritize your Nutrition 

What’s the mindset here?  Control what you can, when you can.  Start by controlling something easy; snacks.  Travel with healthy snacks, and only buy healthy snacks.  Fruit and nuts are the easy option.  Skip the overpriced airport snack stands and pack your own.  That creates an easy win.  Now, for your meals.  You need to do your homework ahead of time.  Know where you’re going and what’s available, and make a plan.  How many times have you been running late for the convention and grabbed the oversize muffin from the hotel lobby?  Chalk that up to mindset and lack of planning.  Then if you are going out to eat for lunch and dinner, try to be the one that selects the restaurant, so you are in control of what you eat!  Do your homework and read the menus at some of the top restaurants beforehand.  If that isn’t an option, sometimes you just need to play defense.  Obviously, don’t get the french fries as a side dish.  Don’t eat the bun.  Choose chicken.  No pasta.  Listen, there are a million guidelines you could follow, but the point is – control what you can, when you can.  I know how hard it is to eat clean on the road.  But if you can’t be 100% clean, it’s not an excuse to “cheat” or eat 100% poorly.  Change your mindset and change your eating behaviors. 

4.  Alcohol

Yes, I’m serious.  It seems like business travel and alcohol go hand in hand, am I right?  This one will sting for a lot of you out there, but you have got to take it easy on the booze.  Start to get real with yourself and you’ll come to the conclusion that you don’t need to impress anyone because you drink or, just because there’s an “open bar” doesn’t give you carte blanche to overindulge.  I’m only speaking from experience, but I noticed a massive shift in my physique when I cut the alcohol intake.  Determine your health and fitness priorities and stick to your guns.  Have one beer instead of three.  Choose one glass of wine instead of a double whisky and coke.  Or just skip it altogether.  Your mindset must change, and this might be the hardest change to make for some of you, but it is 100% necessary.  

5.  Sleep and Stress. 

You’re probably on the road because you carry some importance with your company.  There’s pressure to close the sale.  Make the client happy.  Solve the problem and turn the company around.  And, if you’re like me, you are under stress when you travel.  You can’t let the stress build up and not have a proper outlet for it.  You need quality sleep – so take control of it.  Look up the top ways to impact your sleep and take control of your sleep.  And while regular exercise may be one of the best ways to manage stress, you need other tools in your arsenal.  Mindfulness, breathing exercises, and conversations with loved ones are at the top of my list.  Listen, if you allow yourself to be stressed out, that will carry over into every part of your life.  You have to change your mind that you need to minimize the bad stress!  

These suggestions might seem overwhelming at first and feel like you are sacrificing a lot.  In the long run however, I think that by making these sacrifices you are actually taking control of your life and therefore will feel more free!  My last tip, one that I eluded to early on: you need someone to help you come up with a plan.  I wasn’t able to make these changes on my own.  I have a fitness coach and a spouse that help me every step of the way.  I’m accountable to them, and couldn’t be more grateful for those relationships.  So if you’re anything like me and want to change your “road warrior” ways, find a coach.  That’s the first step. 

Gratitude & Grit | The History

 

 

By now you’ve seen our Core Values are Gratitude & Grit, and hopefully you’ve taken a look at what that means us us.  If not, you can read about it HERE.  What makes these values so special to us is the way they came about and the story behind it.  

The hashtag #gratitudeandgrit came from a random Facebook post, on a random Thursday in June after an open-gym session.  We immediately knew the slogan rang true for the members of KCI.  But it took a few months to realize that Gratitude and Grit were the perfect Core Values for us.  

A little background on the post:

Holly is a 2.5 year CrossFit veteran.  She’s one of the most dedicated people when it comes to attending class.  She sacrifices more than many people know to get to the gym regularly.  Yet she has her own struggles.  (You’ll read those soon)  And she has a great perspective on life.  

There’s a member at KCI who was diagnosed with cancer and started treatments in February of 2017.  Other than the days immediately following her treatments, she rarely missed a workout.  She came in to her normal class times and modified the exercises she couldn’t do, or shouldn’t do.  She never complained.  She was always encouraging to others.  She always worked as hard as she could. To simply call it inspiring would be a grievous understatement.  It was awe-inspiring and near miraculous to see her in the gym from February – September.  

Here’s Holly’s post from that Thursday in June.  It’s short, raw, and laced with emotion:

Reality check: showed up at the gym this morning, a little whiny, feeling tired, having cramps (tmi? sorry), gonna workout because I have to, not because I want to but not very motivated.

Decide to make up a partner WOD I missed yesterday and at the last moment, another lady comes in so I actually have a partner. My partner is fighting stage 4 breast cancer, still a CrossFit badass, lost a freaking fingernail during the workout (side effect of chemo), apologized to me (um, really?), threw on a pair of gloves to keep the blood under control, and KEPT GOING, LIKE A BEAST.

Suddenly I was embarrassed that I whined about my cramps and I was ashamed for feeling tired today. She’s an amazing athlete, has a stellar attitude, and is most definitely kicking cancer’s ass.      #GratitudeandGrit

Knowing the hearts of both of these women, that hashtag rang out like a shotgun in my head.  It clicked, it just made sense.  Gratitude and Grit.  It’s so simple.  Yet, so hard.  It’s what we are striving for, and it’s how we are living right now.  These values are lived out and cultivated in the smallest moments in life.  The small, seemingly insignificant moments can be the most powerful when building character.  KCI CrossFit is a place to live out and cultivate Gratitude & Grit! 

It is our wish that every member of KCI CrossFit lives with these values close to their heart.  And it is our mission to develop and cultivate Gratitude and Grit within all of our members.

If you’re on a fitness journey, we’re here to help!

 

What is CrossFit all about anyway? I’m glad you asked!

At surface level, CrossFit is confusing.  Will I get injured?  Do I have to be fit like the people I see on TV?  Can I lose 10 pounds in 2 weeks?  What’s the deal with all the weightlifting?  

If we can slow down and look at the roots of CrossFit and understand it, maybe CrossFit will make more sense.  Then we should be able to understand our own fitness goals, and see how CrossFit might actually be the tool we need to use.  Let’s first, 1) Take a look at CrossFit for what it is.  And then, 2) Let’s stand on common  ground as to why the majority of people do CrossFit.  . 

By definition, CrossFit is: Constantly varied, functional movements, performed at high intensity.  It’s aim is to increase work capacity over broad time and modal domains.  Here are two great articles describing these concepts in detail by CrossFit founder, Greg Glassman.  What is Fitness and CrossFit Foundations

What does all that mean, really?  It means that the goal of a CrossFit training program is to be able to do a multitude of activities, for different amounts of time, regardless of your age.  A CrossFit training program combines a variety of functional movement patterns, performing them at high intensity, to achieve the goal stated above.  Sounds pretty straightforward, right?  

You see, CrossFit differs from other fitness programs.  CrossFit doesn’t tout that you can “burn 500 calories” per workout, or “shed 2% body fat in 2 days” or really any other silly gimmick.  You won’t hear that, because those aren’t the goals of CrossFit (remember: increase work capacity over broad time and modal domains).  Sure you’ll burn calories.  And probably shed body fat too.  But in CrossFit, the program is much more focused on the long term, rather than short term goals.  

Have you ever thought about being active in a fitness routine for the rest of your life?  Or have you thought to yourself, “I need to start working out so I can lose 10 pounds”  But then what?  What happens when you lose the 10 pounds?  Do you stop working out?  Are you “fit” then?  Quit your gym membership because you’ve arrived at perfection?  Hopefully not.  See, CrossFit comes at the whole “fitness” thing from a different angle.  And it’s really hard to wrap your head around it.  A fitness routine for the rest of my life?  Yes, that’s exactly what I mean.  Being “fit” for the rest of your life sounds crazy, but should it be?  

There are a few things you will do for the rest of your life with regularity.  And each of those things will affect the quality and duration of the rest of your life.  Eat, sleep, interact with people, and exercise.  How you eat on a regular basis will affect your entire life.  The quality and amount of sleep will affect your entire life.  The quality of your relationships will affect the quality and duration of your life.  And your relative activity level (aka fitness) will affect the quality and duration of your life.  Mull that over for a little bit.  It’s all true, and there is research to back it up.  That’s why we strive to control those components – so we can have some control over our lives. 

So that brings us to the second point from earlier.  Why do most people do CrossFit then?  

To…..Get in shape?  Lose weight?  Get stronger? Do a pull up?  Really, at the core of these so-called “goals” are a couple components  that CrossFit athletes really understand.

Common CrossFit Myths Debunked

People do CrossFit to look better naked.  You can laugh, [and I did too when I wrote it]  But that’s because it’s true.  I don’t care how old you are, you want to like who you see in the mirror.  It’s true.  Call it vanity, but I’d bet that every time you look in the mirror you are analyzing, to some degree, how good you look.  So, dare to say, that’s part of our human nature.  We want to look good naked.  (aka.. get in shape, lose 10 pounds, tone muscles, get stronger, bulk up, or whatever else you want)

Secondly people do CrossFit for General Physical Preparedness.  Specifically, that means that people want to be prepared or capable to do a wide variety of things.  Play with your kids.  Participate in a sport.  Do well in your job.  Go on an adventure.  All of these require some amount of physical fitness, regardless of your age!  The guy that is bed-ridden by morbid obesity can’t do these things.  And that’s why people love CrossFit.  It helps you be prepared to do stuff!  

 

So there you have it.  CrossFit is a training program that can be done for life, to prepare you for life, and will help you look good along the way!