Daily Brief 5/12

Tuesday 5/12
 
Re-opening KCI
Equipment Return: Wednesday 5/13 from 7:30am-9am & 2pm-4pm. If you plan on returning to classes we are asking you to return your equipment this Wednesday so we can be ready to go Friday morning! Please contact Nick if you need other arrangements.
Zoom Workouts: 
6:30am Breath Clinic
7:30am Guys Coffee Break
4:00pm CrossFit
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Side Planks today! Accumulate 8 minutes in Side Planks! Can you do it in 4 sets or less?!
Inspiration & Action: 

“True behavior change is identity change. When your behavior and identity are fully aligned, you are no longer pursuing change. You are simply acting like the type of person you already believe yourself to be.” — James Clear

How to apply this principle in 5 minutes today: Bad habits develop and persist, in part, because of poor systems. The cookies are easy to grab (and they are always on the shopping list). Or it’s easy to always be too busy to work out. The problem isn’t your willpower or motivation, it’s your system that is working against you. Any time you set a goal, make sure to set a system based goal, not an outcome based goal. “I will lose 10 pounds this month” is not a good goal. “For the next 30 days, I’ll use a smaller plate for dinner and not go back for seconds.” is a lot more effective. Goals must focus on a system and not an outcome. “I want to drink more water” is also ineffective as a goal. It’s a nice thing to desire, but not something tangible.  “I will set a 10oz glass of water beside my bed at night and drink it immediately as I wake up” is a far better goal. Analyze your goals. Write down the goals you have and see if they are system based or outcome based. It will only take 5 minutes. And if you need some guidance crafting better goals – just reach out!
Watch: 
 
Whiteboard Sessions: 
Laugh! 
 
Resources
  • Nutrition Accountability w/ Jordyn. This week is the final week for free nutrition accountability check in’s, so make sure to schedule yours!

  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 23: Getting Ready for MURPH!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 5/11

This could be the best Monday you’ve had in a long time!
Re-opening KCI
Our plan is to re-open group classes on May 15th! Stay tuned for the details!
Zoom Workouts:
6:00am CrossFit
3:00pm KCI Kids
4:00pm CrossFit
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge:
Never miss a Monday workout. Get your workout today. No excuses!
Inspiration & Action:
“Go plunge into the health-giving, joy-inspiring waves of yonder ocean while summer lasts; take a cold shower in winter; walk long distances if you have time, swing dumbbells if you have not. Cold water, vigorous exercise, hard study…are the conditions of moral, mental and bodily health.” – Walt Whitman
How to apply this principle in 5 minutes today: Walt Whitman speaks my language! This quote could be a motto for my life! Let’s just apply one of the 3 principles he challenges us with..while we don’t have access to an ocean, we all have access to a shower. I challenge you to take a cold shower today! (And everyone collectively groaned and laughed!) Groan and laugh all you want, but science is pretty darn clear on the benefits of a cold shower. Here, if you don’t think you could possibly tolerate a cold shower – just spend 5 minutes researching some scientific studies on cold showers. Here’s your first article to read. Free O2 drink to the first 10 people to report they took a cold shower!
Watch: 
 
Whiteboard Sessions: 
Laugh! 
 
Resources
  • Nutrition Accountability w/ Jordyn. This week is the final week for free nutrition accountability check in’s, so make sure to schedule yours!

  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 23: Getting Ready for MURPH!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 5/7

Thursday 5/7:
 
Re-opening KCI
Our plan is to re-open group classes on May 15th! Stay tuned for the details!
Zoom Workouts: 
6:30am Breath Clinic
7:30am Co-Ed Coffee Break
4:00pm Mobility
8:30pm Ladies Social Hour
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Spend 10 minutes practicing “self-massage”. Typically we’ll foam roll or use a lacrosse ball to massage stiff tissue and joints. Today, get creative! What can you use around your house to massage some stiff or tender spots? I’ll give you a freebie – who has a rolling pin in the kitchen? Target a problem area of yours and spend time dedicated to self massage today!
Inspiration & Action: 
The first mistake is never the one that ruins you. It’s the spiral of repeated mistakes that follows.“… James Clear
 How to apply this principle in 5 minutes today:  We all make mistakes every day. But we have a choice to make different decisions tomorrow. If you are finding yourself in circles of bad habits write them down. Then, write down one small decision you can take today that will move you in a different direction – towards a good habit. Consistently apply that one small change over the course of the next month or 90 days and just watch how much progress you can make!

Watch: 
Define & Achieve Your Goals – NEW WHITEBOARD SESSION!
Laugh! 
 
Resources
The tools you need to succeed! 
  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 23: Getting Ready for MURPH!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Don’t forget to fill out the Re-Opening SURVEY for us!
Make today awesome!
Nick Prohaska
KCI CrossFit

KCI Daily Brief 5/6

 

Wednesday 5/6:
 
Re-opening KCI
Our plan is to re-open group classes on May 15th! Stay tuned for details!
Zoom Workouts: 
6:00am CrossFit
3:00pm KCI Kids
4:00pm CrossFit
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Spend 10 minutes working on tripod, handstand, or headstand holds. You’ll be improving shoulder strength and stability, your balance, and coordination! Have some fun and challenge yourself!
Inspiration & Action: 
Kintsugi is the Japanese art of putting broken pottery pieces back together with gold — built on the idea that in embracing flaws and imperfections, you can create an even stronger, more beautiful piece of art. Every break is unique and instead of repairing an item like new, the 400-year-old technique actually highlights the “scars” as a part of the design.
How to apply this principle in 5 minutes today: COVID-19 has challenged us in ways we couldn’t have imagined. In many real ways, it has broken parts of us. It has changed us.

Use the Kintsugi perspective to frame the way you view your life in the midst of COVID-19. Get out your pen and paper and start writing. Your imperfections, flaws, & struggles are making you stronger, more beautiful, and even more valuable. Let that sink in today!

Watch: 
Define & Achieve Your Goals – NEW WHITEBOARD SESSION!
Laugh! 
 
Resources
The tools you need to succeed! 
  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 23: Getting Ready for MURPH!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Don’t forget to fill out the Re-Opening SURVEY for us!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 5/5

You don’t want to miss this! Join Nick for a CINCO DE MAYO Happy Hour from 5:30pm-6:00pm tonight!

 Tuesday 5/5:
 
Re-opening KCI
We are preparing a plan to re-open KCI when KCMO lifts the restrictions in place, currently scheduled for May 15th. We really want to hear from you so we can execute the best plan possible! Please take 5 minutes and fill out the SURVEY for us! Thank you to everyone who has already
Zoom Workouts: 
6:30am: Breath Clinic
7:30am: Guys Coffee Break
4:00pm: CrossFit
5:30pm-6:00pm: CINCO DE MAYO Happy Hour
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Every hour stretch for 1 minute. Move every joint in your body. It doesn’t have to be fancy. Just move. Set an alarm clock to repeat every hour for 10 hours and get your stretch on! Stay flexy!
Inspiration & Action: 

The purpose of a goal is not to get it. The purpose of a goal is who you become in pursuit of it.” — Tony Robbins

 

How to apply this principle in 5 minutes today:  Evaluate your goals. Are they written down on paper? Have you shared them with someone who can hold you accountable? Yes? Good! Now, next to each goal, write down WHO you are trying to become in the pursuit of the goal. For example: Goal: “I want to drink more water.” Who are you trying to become? Why is that goal important? Write down your thoughts & answers. Revisit these notes once per week. Spend 5 minutes today – your future self thanks you!

Watch: 
Define & Achieve Your Goals – NEW WHITEBOARD SESSION!
Laugh! 
 
Resources
The tools you need to succeed! 
  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 22: Goal Setting & Accountability!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Don’t forget to fill out the Re-Opening SURVEY for us!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 5/1

What’s happening “at” KCI CrossFit: Friday, 4/31:

 
Re-opening KCI
We are preparing a plan to re-open KCI when KCMO lifts the restrictions in place, currently scheduled for May 15th. We really want to hear from you so we can execute the best plan possible! Please take 5 minutes and fill out the SURVEY for us!
Zoom Workouts: 
6:00am Mobility w/ Christine
9:00am: FIRST FRIDAY Social Celebration
3:00pm: KCI Kids
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Spend 10 minutes practicing overhead mobility with a broom stick. No one will make fun of you, I promise! Use the broomstick like you would a pvc or barbell. Do some slow tempo overhead squats, practicing good quality technique!
Inspiration & Action: 

“Can anything be sadder than work left unfinished? Yes, work never begun”. Christina Rossetti

How to apply this principle in 5 minutes today: What have you been putting off? What is one thing you’d like to accomplish (or at least get started!) before the end of the stay-at-home order? Taking that online course? Finishing that basement project? Having that meaningful conversation? Write it down, whatever it is. Then, write down the first 3 action items you can do to begin the work! Take one step today!

Watch: 
Define & Achieve Your Goals – NEW WHITEBOARD SESSION!
Sand Volleyball Registration! 
The Sandbox is planning on starting league play on May 17th. Who wants to sign up for a KCI “recreational” team on Sunday nights?! Let’s get our team together by May 1st! Contact Nick ASAP if you’re interested
Laugh! 
 
Resources
The tools you need to succeed! 
  • Nutrition Accountability w/ Jordyn. Stay on top of your game with some accountability coaching! Contact Jordyn or Nick to set up a 15 minute call!

  • At-Home To-Do Checklist:  UPDATED 4/26/20!

  • KCI Weekly Calendar:   UPDATED 4/26/20!! 

  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 22: Goal Setting & Accountability!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Don’t forget to fill out the Re-Opening SURVEY for us!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 4/30

 

 

KCI Daily Brief 

What’s happening “at” KCI CrossFit: Thursday, 4/30:
 
Re-opening KCI
We are preparing a plan to re-open KCI when KCMO lifts the restrictions in place, currently scheduled for May 15th. We really want to hear from you so we can execute the best plan possible! Please take 5 minutes and fill out the SURVEY for us!
Zoom Workouts: 
6:30am: Breath Clinic w/ Nick
7:30am: Co-Ed Coffee Social
4:00pm: Mobility w/ Christine
8:30pm: Ladies Social Hour
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Stretch for 10-20 minutes in the evening. Have fun with it; get your spouse involved or stretch with the kids! Use this as a time to decompress from your day. Practice slow deep breaths!
Inspiration & Action: 

“Amateurs sit and wait for inspiration. The rest of us just get up and go to work.” — Stephen King

How to apply this principle today in 5 minutes: Harsh words from Stephen King! They kind of sting don’t’ they? He’s calling us out. Waiting for inspiration to start “eating better” or working out or anything else? Yeah – I’d be willing to bet most of us are waiting to “get inspired.” Today, write down your excuses. What are you putting off? What do you need to just get up and get to work on? Write it down. Share it with someone who will hold you accountable. 

Watch: 
Define & Achieve Your Goals – NEW WHITEBOARD SESSION!
Sand Volleyball Registration! 
The Sandbox is planning on starting league play on May 17th. Who wants to sign up for a KCI “recreational” team on Sunday nights?! Let’s get our team together by May 1st! Contact Nick ASAP if you’re interested
Laugh! 
 
Resources
The tools you need to succeed! 
  • Nutrition Accountability w/ Jordyn. Stay on top of your game with some accountability coaching! Contact Jordyn or Nick to set up a 15 minute call!

  • At-Home To-Do Checklist:  UPDATED 4/26/20!

  • KCI Weekly Calendar:   UPDATED 4/26/20!! 

  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 22: Goal Setting & Accountability!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Don’t forget to fill out the Re-Opening SURVEY for us!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 4/29

 


What’s happening “at” KCI CrossFit: Wednesday, 4/29:
Zoom Workouts: 
6:00am CrossFit
3:00pm KCI Kids
4:00pm CrossFit
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Calculate the macros and calories for all the meals you eat. Use the apps My Fitness Pal or Carb Manager. Take a look at the results. What conclusions can you draw? What questions does it bring up? If you have any questions – reach out for answers!
Inspiration & Action: 

“Winning is a habit. Watch your thoughts, they become your beliefs. Watch your beliefs, they become your words. Watch your words, they become your actions. Watch your actions, they become your habits. Watch your habits, they become your character.” — Vince Lombardi

How to apply this today: 5 minute exercise. When you wake up, take note of the first thoughts entering your mind. What are they? Are they positive or negative? Problems or blessings? You have the ability to direct your thoughts on what you want. Tomorrow, as you wake up, intentionally think about 3 things you are grateful for. Spend 3-5 minutes doing this exercise. It can be very powerful. Own your thoughts, own the day!

Watch: 
Uncover Your “WHY”  – NEW Whiteboard Session!
Sand Volleyball Registration! 
The Sandbox is planning on starting league play on May 17th. Who wants to sign up for a KCI “recreational” team on Sunday nights?! Let’s get our team together by May 1st! Contact Nick ASAP if you’re interested
Laugh! 
 
Resources
The tools you need to succeed! 
  • Nutrition Accountability w/ Jordyn. Stay on top of your game with some accountability coaching! Contact Jordyn or Nick to set up a 15 minute call!

  • At-Home To-Do Checklist:  UPDATED 4/26/20!

  • KCI Weekly Calendar:   UPDATED 4/26/20!! 

  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 22: Goal Setting & Accountability!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 4/28


What’s happening “at” KCI CrossFit: Tuesday, 4/28:
Tomorrow’s Zoom Workouts: 
6:30am Breath Clinic w/ Nick
7:30am Guys Coffee Break w/ Nick
4:00pm CrossFit w/ Nick
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Accumulate 100 lunges while at your desk today. We need to be moving more throughout our day – set a reminder to take a break every hour (minimum) so you can move a little bit!
Inspiration & Action: 

“When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates.” Thomas Monson.

How to apply this today. 5 minute exercise: What things are you currently tracking? Write down things you measure or track in your personal life. Macros, your back squat, your mile time, how much time you spend on your phone, how much sleep you get, etc. Now, write down one or two areas of your personal life you would like to see improved. How can you measure and track your progress? If it’s important to you, start tracking where you are currently, and make small changes to improve your performance. Want to eat healthier? Track your breakfast with My Fitness Pal. Look for ways to improve it. Want to increase your back squat? Start tracking how frequently and how much you’re squatting. Here’s the second action item; report to someone who can hold you accountable. Commit to this practice for 30 days and see what happens!

Watch: 
Uncover Your “WHY”  – NEW Whiteboard Session!
Sand Volleyball Registration! 
The Sandbox is planning on starting league play on May 17th. Who wants to sign up for a KCI “recreational” team on Sunday nights?! Let’s get our team together by May 1st! Contact Nick ASAP if you’re interested
Laugh! 
 
Resources
The tools you need to succeed! 
  • Nutrition Accountability w/ Jordyn. Stay on top of your game with some accountability coaching! Contact Jordyn or Nick to set up a 15 minute call!

  • At-Home To-Do Checklist:  UPDATED 4/26/20!

  • KCI Weekly Calendar:   UPDATED 4/26/20!! 

  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 22: Goal Setting & Accountability!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Make today awesome!
Nick Prohaska
KCI CrossFit

Daily Brief 4/27

 

KCI Daily Brief 

What’s happening “at” KCI CrossFit: Monday, 4/27:
Tomorrow’s Zoom Workouts: 
6:00am CrossFit
3:00pm KCI Kids
4:00pm CrossFit
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Accumulate 10 minutes in a Plank. Do it in as few sets as possible. Every time you take a break – do 5 burpees!
Inspiration & Action: 
“This is just your Monday reminder that you are under no obligation to be the same person you were last year, last week, or even yesterday. You can reinvent yourself at any time. You can choose a different path, a different outlook, a different vibe, at any time you damn well please. So who are you going to be [today]?” — SHE THRIVES 
 
How to apply this today: You first must believe in your mind you are capable of change, even just a little! Drastic change isn’t an event; it’s a process. Start today by identifying WHO you want to be. What type of person do you want to be? What are the behaviors/habits of that type of person? Write it down! Commit to making one small change for the next 30 days. Once you’re consistent with it, make one more change. If you make one small change every 30 days from today until the end of the year – you’ll have made 8 changes – and that will add up to a lot! You can be a completely different person – the type of person you want to be!
Watch: 
Sand Volleyball Registration! 
The Sandbox is planning on starting league play on May 17th. Who wants to sign up for a KCI “recreational” team on Sunday nights?! Let’s get our team together by May 1st! Contact Nick ASAP if you’re interested
Laugh! 
 
Resources
The tools you need to succeed! 
  • Nutrition Accountability w/ Jordyn. Stay on top of your game with some accountability coaching! Contact Jordyn or Nick to set up a 15 minute call!

  • At-Home To-Do Checklist:  UPDATED 4/26/20!

  • KCI Weekly Calendar:   UPDATED 4/26/20!! 

  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Make today awesome!
Nick Prohaska
KCI CrossFit