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

Keep the Momentum Going – New Member


Not long ago we gave you Steps 1 & 2 to Keep the Momentum Going as a new member. Those steps are  1) Regular Attendance and 2) Get Connected.  If you missed that message you can find it HERE.  

Today we wanted to share Step #3 to Keep the Momentum Going!  

3) Know Your Goals.  Have A Plan.  Get The Help You Need.  Do the Work Every Day

Well, this really could’ve been four individual steps, but really these go hand in hand!  Let’s break them down so you can have some tangible action items for this step!

Know Your Goals.  Sounds easy, but it isn’t.  “Look good and lose weight” isn’t really the best goal since you may never know when and how you can achieve it.  The best goals are specific, measurable and something you can actually take action on.  “Fly to the moon by January 1st.” is a good goal, but might not be realistic!  In all seriousness, goals like these are usually better places to start: 

Go to CrossFit class 4 days per week for 30 days. Stay after CrossFit class to stretch 3 days per week.  Cut out soda from my diet within 30 days.Replace processed food snacks with healthy fats and protein. 

Have A Plan.  “Fail to plan; plan to fail, ”  the old saying goes.  It’s cliche, but 100% true when it comes to your health and fitness goals.  You’ll have to plan your workouts in your schedule.  Plan your lunches during your workday.  Plan when you’ll go to bed.  Plan, plan, plan.  It sounds boring and tedious, but truthfully, this is how you will find success.  Planning is hard, and we can help!

Get The Help You Need.  Using your resources and getting the help you need is so important!  You are not alone in your pursuit of a healthier life!  You don’t need to have all the answers (or even know all the questions)!  Your coaches want to help you.  Family and friends can help (or sometimes they can hinder!) .  Maybe it’s time to enlist a nutritionist or mentor.  The point is, you have a greater probability of success when you are not trying to operate on a deserted island.  Talk to people about your goals, about what their goals are, and see where the conversation leads!

Do The Work Every Day.   Every day.  Working towards your goals requires work every day.  So you should be able to list what you are doing today, right now, to get healthier and move towards your goals.  Also, knowing what moves you away from your goals and avoiding those things is important too!  You can be going to the gym 6 days per week, but if you’re eating fast food and soda 5 days out of the week; which direction are you going?  Doing the work requires GRIT, and it is going to be hard.  Really hard at times.  But this is how you move one step closer every day!  Always be able to answer the question, “What am I doing today to improve my health and fitness.”  

I know that’s a lot to digest, but take it one step at a time and you can accomplish it!  Reach out for a Navigate Goal Discussion with Nick or Christine if you haven’t already and we can get the ball rolling!  Of course we have more Steps to Keep The Momentum Going, and we will touch base in a couple weeks! 

I hope you are excited to continue with your CrossFit training at KCI CrossFit!  We look forward to working alongside you in your heath and fitness journey! 
Thank you again, 
Nick Prohaska816-659-3076nick@kcicrossfit.com

Thursday, March 7th WOD


Partner WOD:  6 rounds for time

-2, ‘No-jump’ Rope climbs 15’

-20 Alternating DB Snatches 50/35 lbs

Break the rounds up as desired.

Accessory work:  3 sets, not for time, athletes choose reps

-1-Legged DL

-Split squats

Single-leg squats

Wednesday, March 6th WOD


WOD:   “Upside down Annie”
-50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk
-40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk
-30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk
-20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk
-10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk

This workout is for time.

Tuesday, March 5th WOD


WOD:  Every 3 minutes, For load

-3 Bench press

-10, 15, 20m Shuttle sprint

Athletes are trying to complete a 3RM.  They will perform 3 Bench presses immediately into the shuttle with a two-hand touch on the ground.  Rest with remaining time. The workout ends when the athlete can no longer perform 3 successful consecutive lifts.  

Monday, March 4th WOD


WOD:  “Popeye”

18-15-12-9-6-3

-Power snatch 75/55 lbs

-Thruster 75/55 lbs

-Calorie row

This workout is for time.

Int WOD:  For time

15-12-9-6

-Power snatch 75/55 lbs

-Thruster 75/55 lbs

-Calorie row

Novice WOD:  For time

15-12-9-6

-Hang power snatch 55/35 lbs

-Thruster 55/35 lbs

-Calorie row

Tuesday, February 26th WOD


WOD:  AMRAP 30

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 5 (Strict) Feet elevated ring rows + 10 Burpees

Station 2 – 5 Dumbbell Shoulder to Overhead 50/35 lbs/arm + 10 Box jumps 24/20”

Station 3 – 200 Meter Run with Medicine Ball 20/14 lbs

Monday, February 25th WOD


For time

-2 Bar muscle up + 2 Squat clean and jerk 155/105 lbs

-4 Bar muscle ups + 4 Squat clean and jerks

-6 Bar muscle ups + 6 Squat clean and jerks

-8 Bar muscle ups + 8 Squat clean and jerks