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 Nick@kcicrossfit.com

Friday, December 21st WOD


WOD:  For time

9-6-3

-Strict press 115/80

-Strict pull ups

12-9-6

-Push press 135/95

-Kipping pull ups

15-12-9

-Push jerk 155/105

-Kipping Chest to bar pull ups

Int athletes:  95/65, 115/80, 135/95

Novice athletes:  75/45, 95/65, 115/80

Rx+ athletes:  135/95, 155/105, 175/115

Scale skills as needed.

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

21-15-9

-Calorie bike

12-9-6

-Burpee box jump 24/20” (facing box)

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

Thursday, December 6th WOD


WOD:  3 Rounds for time

-Row 500m
-Run 400m
-Strict 1 minute rest between rounds

After last round rest 3 full minutes

Then 3 rounds for time:
-Row 250m
-Run 200m
Rest 1 minute between rounds

Record total time to complete, including rest times.

Monday, December 3rd WOD


WOD:  “Bane”

For Time:

-40 Kipping Handstand Push-ups

-20 Ring Muscle-ups

-10 Rounds of Macho Man 155/115 lbs

“Macho Man” =

-3 Power cleans

-3 Front squats

-3 Jerks

The Holidays Are Coming. Make Your Health A Priority


The holidays are right around the corner, and for many this means vacations, parties, food, drink, and less sleep.  Health and fitness takes a back seat usually. Raise your hand if you’ve found yourself saying one of these;

“Well, I don’t want to start now because the holidays are coming and I won’t have time.”

“Eh, I’ll eat better when the holidays are over. I want to enjoy them.”

“Family is in town, so I can’t go to the gym this week.”

“I can’t start a gym membership because I have to save my money for holiday shopping.”

Or how about these:

“Oh I feel so bloated I ate too much.”  

“I’ll start from square one in January, again.”

“I put on my holiday weight, again”

This doesn’t have to be reality for you this year!  If you’re tired of the cycle, it’s time to get uncomfortable and make your health a priority during this season.  Holidays 2018 can be different! You CAN eat well through the holidays. You CAN go to the gym. Heck, you even CAN start a new fitness routine.  How, you may ask? Do you need superhuman strength to stay away from the sweets and holiday drinks? No, you just need to practice GRIT!

5 Ways to Take Care of Yourself Right Now

My first tip for you is to just start. Find a fitness program and get started. I can hear some of you saying; “But I won’t be able to go every day since my schedule is so busy.”  So what! Don’t expect yourself to go every day. Go as much as you can. Once or twice per week is fine! The important thing to realize is that you are starting small and gaining momentum.  Progress happens quickly once you get going! (Think of building a snowman; it starts small!) And once you realize that you enjoy working out, you will inherently start creating the time in your busy schedule to prioritize going to the gym.  So it doesn’t matter that you can only go twice a week right now – just go! By starting now, you are exercising your grit!

My second tip; don’t feel obligated to eat all of the treats offered to you.  Maybe you think you’ll feel bad for not eating your friends’ homemade pumpkin pie or the coworker’s famous sugar cookies. But if you don’t want it, you don’t want it. Be grateful they brought their treats and kindly decline.  And they will be fine! However, if you do want it, take a small serving and enjoy it. There is no sense in stressing out about it. The best part is, your body can burn it off quicker if you are working out regularly!

The third tip is to be prepared. If you know you are going to a holiday party and know you’ll be tempted to eat everything in sight;  eat something before you go. Eat a meal or snack with healthy fats and protein before heading to the party so that way you can still enjoy the party but aren’t so hungry you sample the entire buffet.  Family dinner and you usually stuff your face with a full plate of food? Use a smaller plate. Seriously! Fill it up and then don’t go back for a second helping. If you are prepared, you can succeed.  It just takes a little grit!

My fourth tip is to get accountable to someone.  Find a supportive friend or two that will commit to keeping healthy habits with you.  Strength in numbers! Get a FB group going and share best practices, struggles and encourage each other.  


Sometimes you just need to move; and it’s better to practice a good habit poorly, instead of skipping practice altogether.” — James Hobart


Tip number five is critical—don’t miss your workouts!  Yes, life is out of sync and maybe you can’t make your regular 4 or 5 classes per week.  But don’t skip a whole week (or more) just because you have relatives in town or you have an office party to attend.  One or two workouts in a week is better than zero! I promise, you won’t regret it! Plus, those accountability friends are probably at the gym – so that’s a double win!

The moral of the story; you are in control of your own destiny this holiday season.  You aren’t a victim of office parties and family gatherings. You are in the driver’s seat and with a little grit and creativity you can navigate this holiday season healthy, happy, and improving your health and fitness!  

Cheers!

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