Control > Speed

Control is greater than speed.

The most basic form of this is, “You have to walk before you can run.”  Or think of it this way;  it doesn’t matter how fast your car is – you still have to stop, turn, slow down, and accelerate.  Speed (safe speed), therefore, comes as a function of excellent control.  That principle is highly applicable in CrossFit as well.

Therefore, the quality of our movement is important (control how we move).  If we want to get “in shape” or “more fit” we must prioritize our ability to control our movement.   Can you control your body in any position you put it in?  Can you control the weight on the barbell?  Often times we use speed when we lack the appropriate control necessary.  Can you think of movements you rush through? Do you use speed when you probably should be focusing on control?

This is a great opportunity to do a self evaluation and check how well you have control over your body.  Step one, ask yourself this question, “Am I aware how I’m moving?”  Do you actually understand how you are moving?  If not, there’s a good chance that you aren’t in control of those movements!  Use your air squat as an example.  Do you intentionally place your feet in position? Are you aware of your intra-abdominal pressure?  Do you know where your knees are in relation to your toes?  This list goes on.  Step one is awareness.  Apply this to other body weight movements and check your control; push ups, lunges, warm up stretches.

Step two is being intentional.  If your “default” mode is sub-optimal movement patterns, you will need to retrain your body by being intentional with quality movement patterns; and that doesn’t happen by accident.  It takes focusing on the movement – and slowing it down – and that’s where control comes in!  Slow and controlled!  Once that becomes easier, then you can start adding speed into the equation.  Walk before running.  Learn to drive slowly before racing you car.  It has to be in that order.  For your safety, for your efficacy, and for improving your fitness.  Learn about how you move. Control how you move. Add speed to your movements.

Control > Speed

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.

Thursday, December 27th WOD

Classes at 5:30am and 12pm

OPEN GYM 9-10am and 4-7pm

Barbell Club 5:15pm

WOD:  For load


15 minutes to find a heavy 1R

Barbell conditioning:  5 sets, ascending weight

Minute 1:  3 Power snatches

Minute 2:  3 Overhead squats

Minute 3:  3 Snatches

Minute 4:  Rest and load

Set 1:  60%

Set 2:  65%

Set 3:  70%

Set 4:  75%

Set 5:  80%

Percent based on the lightest of the three lifts.

Monday, December 24th WOD

Classes at 5:30am and 9am ONLY

WOD:  6 rounds for time WITH A PARTNER

-10 Calorie Bike

-10 Deadlifts 245/155 lbs

-20 Wall balls 30/20 lbs

Split the work as desired.

Wednesday, December 12th WOD


-500/400m row

-50’ Handstand walk

-25 Chest to bar pull ups

-12 Ring dips

-6 Turkish get ups 50/35 lbs (3 per arm)

Int WOD:  AMRAP 24

-500/400m row

-30 Inverted shoulder taps (feet on Box)

-15 Banded Chest to bar pull ups

-10 Banded Ring dips

-6 Turkish get ups 40/20 lbs (3 per arm)

Novice WOD:  AMRAP 24

-400/300m row

-30 Shoulder taps (quadruped position)

-15 Banded Chin over the bar pull ups

-10 Banded Bar dips

-6 Turkish get ups (3 per arm)

Discuss weight w Coach.

Monday, December 10th WOD

Strength WOD:  Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
-Set 1 – 5 reps @ 67%
-Set 2 – 4 reps @ 77%
-Set 3 – 3 reps @ 82%
-Set 4 – 2 reps @ 87%
-Set 5 – 1 rep @ 92%
-Set 6 – 10 reps @ 70-80%

Perform set of 10 reps heavier than 11/9/2018.

Conditioning WOD:  For time


-Calorie bike


-Burpee box jump 24/20” (facing box)

Perform as a couplet.  Adjust height for Int and Novice athletes.  

Monday, November 26th WOD

WOD:  “Three Wise Men”


Complete as many rounds and reps as possible in 4 minutes of:

-5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Int = 115/80, Beg = 95/65)

-10 Burpees Over the Barbell

Rest 2 minutes, and then:


Complete as many rounds and reps as possible in 4 minutes of:

-10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Int = 115/80, Beg = 95/65)

-20 Pull-Ups

Rest 2 minutes, and then:


Complete as many rounds and reps as possible in 4 minutes of:

-15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

-30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Compare to 11/10/2015 and 10/31/2016

Post:  Group stretch