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

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

Wednesday, November 7th WOD

Technique WOD: 

Every 1:30 for 9 minutes (7 sets) of:
-3-Position Snatch
(high hang, mid-thigh, from the floor)
Goal is excellent mechanics. Do not exceed a load in which you can maintain excellent mechanics.

Conditioning WOD:  AMRAP 12

-75 DU’s

-12 Hang Power Snatches (115/75 lbs)
-15 Toes to Bar

4 Ways to Beat the “Fall Funk” – When You Just Aren’t Feeling It

In a slump.  Feeling unmotivated.  Uninspired.  Stuck in a rut.  Not making progress.   If any these ring a bell, you might be in a “Fall Funk.”  Keep reading..

The fall funk is quite common.  Things at work are “just ok.”  The kids are back in school and they have activities all the time.  You don’t have any time for yourself.  The fun summer vacation seems like an eternity ago and you aren’t really able to see a break until Thanksgiving or even Christmas.  And it’s only September; and way to early to think about Christmas!  Life is essentially “blah”.

This carries over into the gym as well.  You had a great summer of training and lost some body fat, fit better into your summer clothes and made some gains!  But you aren’t feeling the excitement to get into the gym and give it 100%.  You haven’t made any fitness goals for the end of the year; because Christmas is coming up, and you know, that’s a reason to “cheat.”

At some level, if you are feeling a hint of truth in those statements you could be dealing with some form of the Fall Funk.  The good news is that, now you’ve realized it!  Once you know where you are, you can make a plan to get out of it!  Here are 4 suggestions to hit the reset button and use this time of year to keep progressing!

1) Remind yourself why you started. Too often we get bogged down in the “grind” or the rut and we forget why we are doing things. Why are we eating healthy? Why are you going to your kids’ soccer games? Why are you going to the gym? There are the superficial reasons, and then there is the real “why” behind everything we do. Take 15 minutes and write down why your fitness is important for you. Then, share that with a friend and talk about it for 15 minutes. You may surprise yourself at the recharge and perspective that can come from a simple 30 minute exercise.

2) Set a goal.  Eating habits, strength gains, learn a new skill, enter a competition, or anything else!   The actual goal might not matter in the long run, but the simple act of pursuing a goal to achieve before the end of the year can be very empowering and motivating.  Pick something that sounds fun, something that you are curious about, and go for it!  You’ll need someone to hold you accountable, so grab 2 friends that are on-board with your goal and hold each other to it!

3)  Make an investment by spending more time or money on your health and fitness.  This is similar to buying stocks when the price is low.  Your motivation is low, and a great way to add value is to commit an extra investment into your fitness.  Maybe you can practice foam rolling and recovery every day.  Or maybe you can invest in a couple personal training sessions to improve your double-unders or muscle up.  Make the investment now and reap the rewards!

4)  Phone a friend.  Call a friend and invite them to CrossFit!  You’ll be helping them by introducing them to your fitness community and it will help you re-ignite the fire and excitement for your own training!

I hope that one of those ideas sparks a fire for you to push through your Fall Funk!  As always, if you’d like to talk with a coach and want some help creating a plan, let me know!

Nick Prohaska | 816-659-3076 |

What’s Up with Open Gym?

Open Gym – if you are new to CrossFit these two words are probably foreign to you. 

Let’s clear up just exactly what Open Gym is, and why you should be using it to your advantage! 

Open Gym at KCI is on Thursdays from 9-10am and in the evening from 4-7pm.  Instead of a coach running a class, the coaches are helping athletes work on individual skills, drills, or workouts.  It’s one of the best weekly opportunities to improve your fitness!  Here are the best ways to maximize Open Gym to your advantage: 

1)  It’s a chance to do a workout from earlier in the week that you missed.  Let’s face it, no one is perfect and sometimes we miss a class.  Open Gym is your opportunity to complete a workout you missed!  

2) Open Gym is an opportunity to benchmark your fitness.  There are dozens of “benchmark” workouts in CrossFit.  A great way to test if you are getting fitter is to re-do those benchmark workouts every so often during open gym!  Find a friend, pick a workout, and record your results.  Rinse, lather, and repeat in a few months! 

3)  Active Recovery.  You might be sore on Wednesday or Thursday and your body is telling you to take a break.  Good, do it!  But if you are sore, the best thing for you is what we like to call “active recovery.”  Stretching, light rowing, jogging, or biking will serve you better than “resting” on the couch at home.  When you are sore, being stagnant (not moving) is the worst thing you can do.  You’ll become less sore if you move around and spend time on active recovery!  Open Gym for the win! 

4)  Open Gym is an opportunity for you to work on your weaknesses.  Well, that sounds awful, doesn’t it?  Maybe for the first or second session it will suck, but the more you practice things that are hard for you, the easier they become!  A baby spends some time falling down when learning to walk, but it’s exactly what they need to do!  And the more frequently you train your weaknesses in the gym, the less of a weakness they will be.  No more kryptonite, Superman!  Open Gym is your time to improve all aspects of fitness! 

There you have it, the top 4 reasons why you should start using open gym to improve your fitness!  Commit to coming this week and see what happens!