CrossFit East Kansas City

2010-04-22T14:30:00.003-05:00

The workout last night was awesome! Check out these photos of our temporary location & of our athletes giving all they've got! We are having a cookout tomorrow night to celebrate our accomplishments. A good time will be had by all.

5K April 17th

2010-04-02T20:03:00.002-05:00

Join CFEKC in this fun 5K to benefit Childabuseprevention.org April 17th on Indep Square. This event is open to everyone, hope to see you there!

Muscle Up

2010-03-27T13:39:00.003-05:00

If you have been sitting around, thinking about CrossFit East KC and wanting to join, now is the time to act! We have an awesome group of athletes and would love to have you join us. It's just plain FUN to workout with us as you never know what the WOD will be. In fact, just this week, we had an athlete drive by our gym on his day off - just to see what he was missing out on! (Now that's dedication John!) We have some fun and motivating ideas coming up for 2010...so Muscle Up for Spring, summer, sun, & swimsuits!

Congrats Jen!

2010-03-20T15:56:00.006-05:00

Congrats to Jen, as she is the winner of our Look Good Naked Challenge! All participants had noticeable changes but as the votes were cast, Jen won the money! We encourage all members to continue making changes and working towards their goals! Please let us know if we can help you reach your goals. We are here to make a difference!

We Are Moving

2010-03-20T15:51:00.003-05:00

CrossFit East Kansas City will be moving to Independence, MO on April 1st. No, this is not April Fools! We will be conveniently located off RD Mize Road & 291hwy, just 3 miles from Centerpoint Medical Center. We are excited to move forward offering the same excellent quality service, while being able to lower our rates, and expand our growth. Please contact Brad for details. Thank you!

Welcome New Members

2010-03-11T20:04:00.003-06:00

We'd like to welcome Ryan, Rachel, and John as our newest CF members! Tonight they did awesome with a tough workout. If you are reading this you 3, foam roll! We are looking forward to the end of our Look Good Naked Challenge, with a party next Friday night to celebrate and vote a winner! Good luck to everyone that entered. Photos taken next Monday & Tuesday before class!

Boot Camp Update

2010-03-11T19:57:00.002-06:00

Our first Boot Camp class was a great sweatfest! Actual workout is 30minutes of intense exercises, Boot Camp style. Class is lead by myself, ...I think I was a Drill Instructor in the military in another life! I'm sure my little cupcakes would agree. I love burpees & wall ball...I know I am sick. We have class at 8am every Saturday, $15 drop in fee. Please call Stacy in advance. Thanks, Stacy 816-332-1403

BOOT CAMP CLASS

2010-02-22T13:37:00.005-06:00

Boot Camp Class- New to CFEKC!!

Get that blast off you need with Boot Camp! Each workout will be a quick 30 minutes of kick booty time! You will be challenged each class.

Expect the unexpected, each class will be different.

We have a TV room for your kids during these workouts!!

Start March 3rd on Saturdays at 8:30am

$30 for 3 Saturdays in April

** Space is limited so reserve yours now**

Contact Stacy at 816-332-1403 to register

Schedule for 2/22- March

2010-02-22T13:17:00.005-06:00

Temporary schedule as follows

2/22- 2/27

Monday 6pm class only

Thurs & Fri, 5:30p & 6:30p

3/1-3/6

Mon, 5:30p & 6:30p

Wed 5:30p & 6:30p

Sat, class @ 9am

3/8-3/13

Mon, 5:30p & 6:30p

Tues 5:30p & 6:30p

Thurs 5:30pm class only

3/15-3/20

Mon, 5:30p & 6:30p (challenge photos taken)

Tues 5:30p & 6:30p (challenge photos taken)

Friday- NO CLASS Challenge Party- All are welcome 6pm

March 22nd- regular class times MWF 5:30pm & 6:30pm

Thank you for your understanding during this time.

Stacy

Join us for 5K March 20th

2010-02-20T19:56:00.002-06:00

Laura's Run is a 5k walk/run event open to the public, held on March 20th at 8am, Fort Osage High School. If you have a CrossFit shirt, wear it proudly. Please visit www.lbrun.com to register $25 fee/donations, all are tax deductible.

Look Good Naked Challenge is going strong!

2010-02-20T17:03:00.003-06:00

For those of you who are not sure what I'm talking about, we are having a "Look Good Naked Challenge" right now with our gym. For 9 weeks we are eating Paleo and working on our goals. Before photos were taken of each athlete competing and on March 15th & 16th, After photos will be taken to determine the top few. The winner will be selected by all members present at the party on March 19th @ 6pm. Party details are in the "works". Please email any suggestions or ideas to us. We encourage each of you participating to email or call us with questions at anytime. We are here to support your efforts to better your overall health & body.

Week 2 Look Good Naked Challenge

2010-01-27T18:07:00.003-06:00

The second week of the challenge is on. We have been tweaking nutrition of our athletes. Some are reporting weight loss already. No one has complained of being hungry, in fact all I get are complaints of not being able to eat enough to reach nutrition goals. How many fads diets have people lose weight all while not eating all that you are supposed to. No starvation here.

It is New Years Resolution time if you didn't already know. You look around at all of your exercise equipment and diet books and are trying to figure out which one it is going to be this year. Maybe you have heard an ad from a major gym but remember all of those attempts. You join, go for a few weeks, put up with all of the douche bags hogging equipment. Sounds like fun huh?

It is frustrating, all of those attempts and no success. All I ask is that you give us a call at 816 898 9005. We are here to help you reach those resolutions. We provide guidance and support, something books don't. First session is free, you can ask all of the questions you want and we will do a workout. Free workout and free education, doesn't sound like a waste of time to me. Hope to hear from you soon.

Brad

Modified Schedule

2010-01-26T14:57:00.002-06:00

First week of Feburary

Wed 3rd and Fri 5th 5:30 6:30pm, Sat 9am

Second Week

Tues 9th and Wed 10th 5:30 and 6:30pm, Sat 9am

Third week

Mon 15th and Tues 16th 5:30 and 6:30pm, Sat 9am

Thanks for your understanding.

Brad

The Look Good Naked Challenge Spring 2010

2010-01-13T17:48:00.002-06:00

Just a reminder, there are no classes this friday. We are having the informational and nutrition meeting for the challenge. All are welcome. Again going to recommend The paleo solution podcasts on itunes and www.robbwolf.com. See all of you friday.

Food tracking

2010-01-03T06:00:00.004-06:00

Since we have already dropped some hints about an upcoming Paleo Challenge I figured I would lay out some resources to help during the challenge. First off, food tracking. You can use a notebook and a pen but the internet has a plethora of free ways to do it. The free ones have tons of advertising scrolling across. Just ignore the crap they are selling.

I have recently starting using www.myfitnesspal.com. Another one that is big in the CrossFit community is www.fitday.com . I will start tinkering with it on Monday. Enjoy your Sunday, stretch some, and get plenty of water because Monday starts a whole new exciting week in the gym. Brad

Visitors

2010-01-02T08:29:00.002-06:00

Thanks to Jon and Jen from CrossFit Omaha for stopping by for a workout yesterday. Great efforts by all that came for the New Years Day workout. In talks with some area affiliates about maybe a CrossFit Total Competition. Stay tuned to get the scoop. Brad

Happy New Years

2010-01-01T11:03:00.002-06:00

I hope there is not a lot of hangover suffering going on today. There are a lot of plans for us here at CrossFit East KC for the New Year. New equipment, Paleo Challenges, and training for all of this summers activities from marathons to triathalons. Decide what it is you want out of 2010 and let me know. Brad

Goals for the New Year

2009-12-29T06:57:00.004-06:00

Thank you to all of the athletes here at CFEKC for there hard work and dedication this year. This gym has changed from a dream into reality in 2009 and sometimes being here is kind of mind blowing. I thank you for the privledge of being your coach. Now what are you going to do in 2010? Are you willing to make big changes to achieve big goals? What are those goals.

Here is my list to help get you started.

1000 pd CrossFit Total

Diane in under 10 minutes

Complete Half Ironman Branson

What's yours?

Mark PR

2009-12-24T11:12:00.002-06:00

Congrats to Mark L on his 245lb front squat PR this morning.
We are looking at doing a Paleo challenge starting sometime in January. I am putting together the details. If you have any questions on food or its implementation into your current training send me an email. I hope everyone has an awesome Christmas.
The Rodmans

This is why your fat

2009-12-14T06:04:00.003-06:00

This is a wonder website, www.thisiswhyyourfat.com. Though I got nothing but incredible pleasure looking at of all of the choclatey goodness on this site, some of it was gross.
Todays workout: CrossFit Total

Unhappiness

2009-12-07T07:04:00.003-06:00

"Unhappiness is not knowing what we want and killing ourselves to get it" Don Herold

Does the quote speak to you. We are winding down 2009. Look back, have you done what you wanted to do this year. Do you even know what you wanted to do this year. What about 2010? Lets make out a game plan. Yes New Years resolutions. What do you want? Lose weight, increase your back squat, or back new friends. Write it down and make a plan. If you can't make the plan then find someone who can help you. If you don't, you could be in this same situation a year from now. Don't waste the new year.
Thanks to all of our athletes here at CrossFit East Kansas City for your hardwork and being patient with our growing pains.
Brad

Robb Wolf Podcasts

2009-11-23T09:20:00.002-06:00

I highly recommend Robb Wolf's podcast to everyone serious about nutrition, health, and performance. So far two podcasts are available. Go to itunes, podcasts, then the paleolithic solution. Both are about 40 mins long and full of information. For example, cardiologists recommned salmon because of its heart healthy benefits. They talk about omega 3's. They only have half the story. In salmon, also with grass fed beef, the omega 3 and 6 ratio is nearly one to one. In corn and grain fed cows, most of which you find at grocery stores is 1 to 20-30. So the couple of fish oil capsules a day your cardiologist recommends is dangerously short. Please check out his podcasts and his website www.robbwolf.com. Your body will thank you.

2009-11-12T08:16:00.002-06:00

Thanks to Frank DiMeo at Gulfcoast CrossFit in Sarasota Florida for yesterdays workout. We did Murph since it was Veterans day. Frank was very welcoming and friendly. If you are ever in Sarasota I would recommend stopping by.

Next Week

2009-11-06T14:54:00.005-06:00

Next week my family and I are going to Florida. The gym will be open for modified hours this week. Monday the 9th at 0630, Friday the 13th 0630, 1730, 1830. and Sat the 14th 0900. If you have any questions call 816 898 9005 or email me brad@crossfiteastkc.com.

4th month in our box

2009-11-02T08:34:00.003-06:00

4th month, odd anniversary to celebrate huh. I have been thinking over the last couple of weeks about what CrossFit means to me. It has impacted my life in such a way that my wife and I opened a gym and put our lively hood on the line. It has changed the way I look at life, food, and health care. IT has made me question a lot of things that I believed were foundational. Carbs and grains are good, WRONG. Functional exercise is standing on a squishy disc and challenging my balance. WRONG. I challenge YOU, what conventional wisdom are you holding on to. Now step back and look at and question it. Google search it. Once it has been evaluated, keep it or kick it to the curb.
If you are thinking about surgical intervention for your weight loss or fad crazy dieting, stop for a moment, take a big deep breath and give us a call. I want people to know there are options. We here at CrossFit East Kansas City want to help people improve there lives, ditch the depression, and do what we can to help prevent preventable diseases. My name is Brad and my phone number is 816 898 9005. If we can help you at all. Please call

Recovery

2009-10-23T19:51:00.002-05:00

What is your post workout recovery like? Do you just go on your way? Do you stretch, foam roll, or pay attention to what you eat? Post to comments below.

Robb Wolf

2009-10-11T06:09:00.002-05:00

I just realized I have been going to Robb Wolf's site on nutrition since it began but have not told others about it. Kind of like your favorite camping spot I guess. I highly recommend www. robbwolf.com to learn all that you can about nutrition. Whenever your sweet tooth is talking to you about a candy bar, search for an article on diabetes and see what you are wanting to put in you mouth will do to you. I also wanted to say thanks to Bryan and Katie Heinrich for CrossFit Oahu for stopping by thrusday and friday. It was nice to meet CF'ers from another place. Bryan, a trainer at CF Oahu gave out lots of good advice and teaching cues. This is what is amazing about the CF community.

Brad

Helen

2009-10-01T07:53:00.002-05:00

Congrats to Scot, Shannon, and Evan for there improvements in either time or weight in Helen our workout of the month. I would also like to welcome Father Angelo and Verna Troutman on becoming CFEKC newest members.

New CrossFitter

2009-09-25T14:41:00.003-05:00

On Sept 23rd at 11:38 am Addison Susie Rodman was born. Seven pounds six ounces of twisted steel. Thanks to all of our members and to all that have called me in the last couple of weeks for tolerating me. It has been a little wild.

Brad

CrossFit Total

2009-09-08T12:33:00.000-05:00

We had an impressive showing yesterday for out CrossFit Total workout. I will post results. I am proud of my athletes and the effort they put into it. Brad

Good Calories and Bad Calories

2009-08-27T14:20:00.003-05:00

I just picked up a copy of Good Calories and Bad Calories by Gary Taubes from the library. It is a book highly touted by the CrossFit Community. I will post periodically about the book and encourage you to read it and other good books that are out there. Others include The Primal Blueprint by Mark Sissin, Sugar Blues, and Beyond Prozac. If you have read any of these, please post to comments and give me your opinion.

Also, thanks to Micah who came out last night for an intro session. We hope to see you at the gym again soon. Brad

Gastric Bypass

2009-08-26T14:24:00.002-05:00

So I heard an advertisment about gastric bypass surgery on the radio today. They were touting about there support groups and there 3 year plan to help you change you nutrition and lifestyle, including exercise, after your surgery to help keep the weight off. As I got to thinking I had two moments of clarity I would like to share.

We offer support groups and advise on nutrition and lifestyle changes at CrossFit East Kansas City. If you have to change your lifestyle and exercise after surgery, why not do it without having the lap band installed? If you have surgery you short change yourself the gratification of having down all of the hardwork. Plus you could train here a lot longer than 3 years for the cost of the surgery.

My second thought was, what are the down falls of the device. I have heard stories of a perforated bowels. If you don't know what that is, it is a hole in the place that makes poop. I don't want poop outside of where it is supposed to be. What are the other possible dangers?

What are the possible dangers of proper exercise and nutrition? Weight loss, gained muscle mass, better sleep? So if you are reading this and are still considering bariatric surgery, post comments to below or give me a call. I am curious to hear your reasons.

Education, get some

2009-08-06T09:02:00.003-05:00

Below is a link to an article on the front page of Yahoo today. It is the largest piece of sh*t I have seen this week on weight loss. It basically states that you workout, you get hungry, you then eat and never lose weight. It states that exercise is basically worthless to weight loss. No wonder our world is becoming more obese everyday. Yes nutrition is the most important factor to weight loss but exercise is not worthless. Yahoo is a popular search engine and lots of people who are interested in weight loss will read this trash and get discouraged. There is not a hint of hope in the entire article. Actually don't read it. It sucks. No read it. Educate your self on what is crap so you can navigate your way to better health.

So get educated people. Read a good book, like the paleo diet. Hire a good trainer for a month. Learn something new. This is your life, you only get one. If you are going to read, make sure it is worth it. I will now step off my soap box.

Brad

http://news.yahoo.com/s/time/20090806/hl_time/08599191485700

Ribbon Cutting

2009-08-02T06:12:00.002-05:00

Thanks to the Blue Springs Chamber of Commerce for coming out and providing our ribbon cutting ceremony. About 10 local businesses came out to see what we do. We will have articles in the Blue Springs journal and the Examiner over the next couple of weeks. Thank you to all who came.

Grand Opening pt 2

2009-07-25T20:37:00.002-05:00

We had an excellent turn out. Thank you to all who came. Special thanks to Micah, Brian, and Ryan. It was nice to meet people who follow this blog. I hope to hear from them soon. Jamie in the second picture shows us that if you a dressed for the club there is no reason that you can't do some pull ups.

The Big Day

2009-07-24T07:50:00.004-05:00

It has finally arrived. Tonight will be an excellent oppourtunity for the CrossFit uninitated to learn about what we do and why we do it. If you drink the cool aid then stop by and show your support. If you own a CrossFit shirt then wear it. There are no workouts today because of the Grand Opening. For anyone with questions or need directions please give us a call at 816 898 9005. Have a great day.

2009-07-18T19:54:00.002-05:00

Group photo after Friday's workout. Just to let everyone know, Mike's (the guy in the white t shirt and sunglasses) wife will be providing chair massages at the grand opening.

Grand Opening

2009-07-17T08:32:00.003-05:00

CrossFit East KC's Grand Opening will be held at the gym on July 24th from 5pm to 8pm. All are welcome. So now is the time if you have been thinking about checking out CrossFit. There will be presentations at 5:45 and 6:45 pm on CrossFit and staff will be available for questions at anytime. Thanks to Shannon and Scott, pics above, for coming out for their first session. They will be joining us Monday as our newest athletes.

Jason Versus Cindy

2009-07-14T07:38:00.001-05:00

I am not sure who won. For anybody seeing the site but wondering if CrossFit is too hard, look again at that after workout smile. Thanks Jason for coming out for your first session and we hope to see you soon.

Testing out equipment

2009-07-11T19:52:00.002-05:00

My daughter giving final checks on the pullup bars. CrossFit East Kansas City is officially open at the new Blue Springs facility. We have finally received our business permit. We will be posting the time and date of our Grand Opening soon. All are welcome to attend. Also, the CrossFit Games are going on this weekend so please check out the Games site for all the action. Brad

OHS

2009-07-03T12:27:00.002-05:00

WOD OHS 3 3 3 3 3

Good job Mike PR 125

Donnie's Goal 135 by August 1st

New Pullup bars

2009-07-02T08:00:00.000-05:00

Cindy on the new pullup bars. Evan, Bo, Donnie, and Mike. Good Job guys.

2009-06-22T14:05:00.001-05:00

"Stronger people are harder to kill than weak people and more useful in general."

Mark Rippetoe

WOD

Back Squat 3 3 3 3 3

Eating tips

2009-06-21T05:52:00.002-05:00

Here is a list of eating tips presented by Atomic CrossFit

http://atomiccrossfitnurition.blogspot.com/2009/06/just-few-tips.html

Gym under construction

2009-06-17T07:28:00.002-05:00

Here are some pics taken last night of our new gym. The construction crew is ripping out the last of the walls. This is a very exciting time and I thank our members for being apart of it and for being so patient.

Why do you CrossFit

2009-06-13T05:53:00.004-05:00

Why do you CrossFit? Is it so you can do handstands in different places like the picture above from the CrossFit mainpage? Maybe you have personal or health reasons. Post to the comments section down below. Thanks for checking out the website.

ibuprofen

2009-06-12T21:27:00.002-05:00

http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

The above address is an excellent link to a blog post by Kelly Starrett for San Francisco CrossFit.

It is about ibuprofen and how it reacts in the body. He also talks about how no athlete should use it. Word is we should be taking possession of our new building Monday. We will get some pictures up as soon as possible. A big thanks to Brian and Sarah, the newest members of CFEKC.

New facility

2009-05-18T13:40:00.003-05:00

Sorry about not posting for a long time. I know there are thousands right now following this blog.

Now on to business. We will be moving to a new facility in Blue Springs. We will be finishing up the paperwork Thrusday and taking possession on June 1st hopefully. We will keep everyone updated and have some pictures soon.

What is your excuse?

2009-04-28T05:27:00.002-05:00

Above picture is from the CrossFit mainpage. So what is your excuse, why don't you take care of yourself.

Press

2009-04-20T20:15:00.003-05:00

Here is a pic of Becky showing us how the press should be done. Thanks to Phyllis, Laura, and Becky. They are CrossFit East KC newest members. The girls are learning how much fun CrossFit is as a group.

First blog post

2009-04-17T15:49:00.002-05:00

This is the first posting. Please check back to see what is going on inside CrossFit East KC.