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Ready for real measurable results?

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KMK is Excited to Offer

ZoneFit

ZoneFit is our very own heart rate monitored high intensity training program, using our state of the art MYZone monitoring system.

You will now be able to see your heart rate in real time as you work out.  MYZone will also give you an analytical summary of how hard you worked in class after every worout, accessible on your smart phone.

These classes will be conducted in a ‘boot camp’ style while still using dumbbells, kettlebells, and some of our other conditioning tools.  Sessions will include bodyweight intervals coupled with core exercises, plyometrics, and other fat burning training methods.  You will have one of our great coaches instructing the class in proper form and technique within the workout to prevent Injury, not some glorified cheerleader screaming at you to go harder and faster, putting you at risk.

You will also have access to our team of nutritionists to help get you started on a healthy eating plan that works for you in the short term, yet is sustainable for life.  No one will be pushing you to purchase unnecessary supplements and draining your wallet without really helping all that much.

If you are ready for change and want to try a safe high intensity fitness class with actual measurable results please reach out and let us know.

 

 

Thank you,

Jamie DeFelice, Owner KMK Fitness

 

https://www.wodify.com/products/core/pulse

What’s the Best exercise?

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What is the best exercise for:

(insert body part here!)?

If I had a dollar for every time someone asked that question…  The answer is the one you ‘enjoy’ doing.

If you like to run, then run.  If you like Yoga, do Yoga.  Any exercise is better than no exercise.  That being said, some exercises are better than others.

You can never go wrong with good old-fashioned weight training.  Lifting things up and putting them down helps to build lean muscle, which in turn burns fat.  However, weights in and of themselves are generally not enough stimulation for most people, so adding in some high intensity intervals is great too.  Here’s just one example: 30 second sprint, 10 burpees, and 20 sit-ups for 6-8 minutes at maximum effort. That quick high intensity session is an anabolic killer, and awesome for burning fat and preserving muscle.

Now, we’re all after that elusive ‘six-pack,’ but you do not have to spend countless hours on ab routines that at the end of the day will give you no more definition in your belly than if you had done nothing.  I’m not saying you do not need a healthy strong core, but no number of crunches is going to give you the belly you want without a clean diet and a well-balanced training regimen.

At the end of the day, a successful regimen all comes down to diet, training intensity and frequency.  If you are eating healthy whole foods and training 3-5 days per week while mixing in some heavy weights and high intensity work you should be seeing results.  Remember you cannot out run a bad diet.

For more info on how we can help with a well-balanced nutrition and training program feel free to reach out to us.

Jamie

Jamie@crossfitkmk.com

 

11/22/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

3 x through

20 sec (7-10) cal

10 goblet squat

10 KBS

10 PU w/ walk out

10 hip swings

5 spiderman per leg

Prep

Warm-up (No Measure)

As Group Clean prep

Strength

A: Deadlift (3 x 3-5 @ 75-85%)

B1: Kneeling 1 arm Sh press (3 x 12 per arm)

1 knee down 1 knee up, press with the same arm as the down knee

B2: GHD raise (3 x 8-10)

11/21/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

5 hand walk pushup

10 hip swing

1 min ring FLR hold

Strength

A: Bench Press (3 x 3-5@75-85%)

Metcon (Weight)

3 x though

10 per leg DB step up

10 DB tri ext

10 DB curl

Metcon

Burpee repeat test (AMRAP – Reps)

40 sec max reps to 6 inch OH target

20 sec rest

x 4 rounds

Metcon (AMRAP – Rounds)

15 min Amrap

500M row/ski

100Ft Farmer carry

5 wall walk

50 DU

11/20/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 kb high pull

10 goblet squat

5-Sampson lunge

30 sec hang

Clean prep

Strength

A: Back Squat (3 x 3-5@75-85%)

B1: Land mine step back and press (3 x 8)

Step into back lunge, stand and press.

B2: one arm DB row w/ rotation (3 x 10)

Row DB to the hip then rotate up from T spine.

Metcon

Metcon (No Measure)

8 min Emom

1-30 sec bike/ski 7/10 cal

2-30 sec KBS 20+ in time

Metcon (No Measure)

8 min Emom

8-12 cal row

12 WB

11/17/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

12 Db ext rot

10 Cs victory

30 sec hollow hold

30 sec dip hold

Strength

A: Shoulder Press (3 x 5-7@65-75%)

B1: Alt 1 leg RDL (3x 16)

Holding BB, perform RDL’s alt from leg to leg

B2: DB side raise (3×12)

Metcon

Metcon (Time)

4 min to complete

10 cal row

5 burpee

10 cal bike

5 burpee

10 cal ski

5 burpee

rest 60 sec

3 rounds
Work on pace!

11/16/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

5 KB high pull

10 banded step-over

10 GM + squat

Group Clean prep

Strength

A: Deadlift (3x 5-7@65-75%)

Metcon (No Measure)

3 x through

10 DB chest press

10 Alt high box step up W DB’s

20 Band pull apart

Metcon

Metcon (AMRAP – Rounds)

20 min Amrap

30 cal 60-62 on bike. 900+ski

5 PC

10 Lateral box jump

15 Sit-up

rest 60 sec

Move quick set a consistent pace

11/15/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 sec bike

30 sec scottish jump

30 sec KB around the world

30 sec Plank KB hand tap

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 cat and camel back

5 thoracic rot per side

5 goblet side lunge

5 of each,

DL, high pull, FS, PP

Metcon

Metcon (Weight)

10 min EMOM

6 Thruster + 6 plyo push-up

Metcon (Time)

4 rounds

400M run/ski

21 KBS

12 pull-ups/ ring row

Core finisher (if time)

Trainer choice

11/14/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

P1- 10 cal EZ pace

P2- plank

5 V sit russian twist w/partner

5 High 5 push up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

3 x through

10 CS bear hug

10 DB ext rot

5 KB up lunge

30 HS hold

Strength

A: Bench Press (3 x 5-7@65-75%)

B1: Front foot elevated split squat (3 x 8 per leg)

Front foot on 45lb plate
USE DB’S

B2: Ring tricep ext (3 x 12)

Same position as a ring roll out, lower your head to your hands. Like a skull crusher

Metcon

Metcon (Time)

21-15-9

WB

PU

Metcon (AMRAP – Rounds)

12 min

300M

10 KBS

20 sit-up

5 HSPU

rest 1 min

Pace! Be consistant