MEBB Class Starting

This class is based on the first and most popular strength template to improve CrossFit and athletic performance.

Created in 2003 by Coach Michael Rutherford, the MEBB is a program of dedicated strength training followed by a brief metabolic conditioning (METCON) session.

If you lack the ability to perform METCON training with the prescribed weights or wish to train with a strength bias and the flavor of a Division I college athlete, this is your program.

This particular expression is a three day per week example.  Each training day includes a strength focus followed with a metcon and posterior chain exercise.

This class will meet on Tuesday and Thursday evenings at 6:45 pm and on Saturday mornings at 9:30 am.

If you have questions about this class please contact us.

More Sleep Leads To Fat Loss Part 2


I promised last time a real life story on how correcting your sleep can optimize body composition levels and lead to fat loss. Sleeping in the 5-6 hour range will yield sub optimal performance and typically a nice fat deposit right at the waistline .  Evan has so generously agreed to share his results.  I am very pleased and happy for him.  Share this with your fluffy sleep deprived friends.

Coach Rut,

You had asked me to give you some thoughts on my recent experiences with more sleep. As you know, I have been coming to CrossFit Kansas City for the last year, starting with two months in the bootcamp class, and the last ten months on the advanced side. Over that period, I have seen good progress in all of my benchmark workouts, strength, endurance, etc. As all of my advanced class friends and coaches can attest, I’m certainly not at the top of the class, but from where I started, the progress has been substantial. My weight when I showed up last year was 227, give or take. Six weeks later, it was 215. Then over the next couple of months, it climbed back to 222 ish, which is where I stayed until recently. I did not pay much attention to that weight gain because in my opinion (and there is probably some truth to this) the 222 six months in was a whole world different than the 227 when I showed up. With that said, the scale didn’t budge for months.

Up until about two months ago, I have been fairly dedicated to the 5:00 a.m. class. As a young attorney, my schedule is a bit unpredictable, and 5:00 a.m. seemed to be the time of day that was least likely to be interfered with. The benefit was that I was able to sustain attendance in the 3-4 time per week range (good for me, believe me). The only drawback was that even going to bed at 10:00, which is not the easiest thing to accomplish, I still had to get up at 4:30, which left me at 6.5 hours of sleep approximately 4 days per week.

While I was definitely more energized from getting into a regular fitness routine, I also was struggling a bit with feeling sluggish throughout the day. This was most noticeable come Friday night at about 7:00 when, after a long week of 4:30 wake-ups and workouts added to a hectic work schedule, I would frequently find myself passed out on the couch. Most work days around 2:30 I would also hit a wall. I wrote this off as the price you pay for trying to balance fitness and other obligations.

About two months ago, I was given the opportunity to transition within my law firm from one office to another. This meant a number of good things for me professionally, but also meant a chance to create a new work schedule. I jumped at that opportunity, and started swapping out some 5:00 a.m. classes for some 5:45 p.m. classes. When it became apparent that I might be able to sustain that schedule, I made a full-time switch to the 5:45 p.m. class, sprinkled with an occasional 5:00 a.m. class when I know I have something else scheduled that would make it impossible for me to attend in the evening. Those four nights a week that used to be 6.5 hours of sleep are now a solid 8-8.5.

Since making the switch I have noticed two things that have been very good for me. First, the days of 222 appear to have waived goodbye to me, as I have noticed a very steady change in my weight. My new baseline seems to be about 213, a good 9 pounds lighter. There’s no science* behind this next part, but I believe that weight came mostly out of the belly region given that I have had to make my belts 1 to 2 notches tighter than they used to be. Another great benefit has been that my days are SUBSTANTIALLY more productive than they used to be. I no longer feel tired throughout the day, and I show up at 5:45 pm ready to go for my workouts.

In any event, this is just my anecdotal look at your philosophy on sleep. By adding about 8 hours per week, I lost some dead weight and feel a lot better during the rest of my life. All in all, it’s a big win for me.

Thanks, Evan


*There is actually very good science to predict accumulation of fat precisely in this spot.


More Sleep Leads To Fat Loss Part 1

Since 2004 I’ve been harping on the value of sleep.   Two important books and a few years under my belt brought me to this point.
(I’ve talked about sleep here in the past but I can’t help it.  It’s needs the focus.)

Sleep is an interesting challenge as a health and fitness practitioner. Some people require less and others more. Additionally, it’s difficult in a large setting to qualify and quantify how it all gets factored into the result.  The tendency in my industry  to focus on food (diet is such a bad word) and fitness and to give cursory attention to sleep and other lifestyle issues.  It’s our default setting.  So as a rule sleep is the red headed step child to programming and eating.

While improved sleep will help with anything from mental issues to a reduction in inflammation and cardiovascular events, they don’t appear sexy enough to get folks attention.

BUT, if you mention fat loss you will tend to catch an ear.

Sleep deprivation will absolutely train wreck your fat loss goals. Burning the candle at both ends stretches your reserves and puts your sympathetic nervous system into overdrive.  To over simplify things, your body is thinking fight. A craving for carbohydrates and sugars occur and fat burning is turned down.  The net result is the body holding on to fat as a survival response. (A poor training program nets the same result but that’s another topic.)

For males, running low on sleeps typically nets a reduction in testosterone levels which creates a whole new subset of issues.  Get that macho man? Less sleep = less manly.

I’ve found that better sleep is the result of better sleep habits ,before bed time ritual and a great bed.  You may also benefit from running your own sleep study.

Part 2 of this post will include my first fat loss story solely as a result of more sleep.  Stay tuned kids.





Fund Raising for Wounded Warriors


On Monday (8/1/2011) all groups participated in a variation of a workout known as FIGHT GONE BAD.

For those of you who missed, here are the basics.

The FIGHT GONE BAD (FGB) workout is the creation of CrossFit founder Greg Glassman. In this workout you move through five different exercises.  Each station last 1:00 and there are no rest intervals between stations.  After concluding 5 stations there is a one minute break. This is repeated for a total of 3 rounds.  The stations include, rowing, box jumps, push press, wall ball and sumo dead lift high pull.

Each September CrossFitters across the United States hold a fund raiser for the Wounded Warriors Project.  This is the 6th year for such an event.

As a gym we will all be doing Fight Gone Bad on Friday September 16th 2011.  We are asking all of you to register  and have your friends sponsor your workout in Fight Gone Bad.

You can register for Fight Gone Bad 6 HERE


Flow Equals Happiness ?


I recently had a conversation with an athlete regarding happiness.  I suggested that happiness is relative, and that for me reaching a Flow state appears to bring me happiness.  “Working” towards completion of task, events, competitions brings me great pleasure and happiness.  This is something I e-mailed a few years ago on the topic of FLOW. 

 “The best moments usually occur when a person’s body
or mind is stretched to its limits in a voluntary effort
to accomplish something difficult and worthwhile.”  
Mihaly Csikszentmihalyi

I have recently been combing the book FLOW  by Mihaly Csikszentmihalyi (pronounced me-high chick-sent-me-high).  Mihaly set out initially to discover what conditions made people happy.  During the process he discovered something that caught him by surprise. Contrary to popular thought, happiness or optimal experiences do not happen through leisure activities but rather through work (tasks) or challenging experiences.  Athletes, painters, musicians even assembly line workers, have often described these optimal experiences as being in a “zone” The focus is so keen that things happen almost effortlessly or independent of a time clock.

Here is how the author defines/introduces FLOW.

“Twenty-five years before I began to write these lines, I made a discovery that took all the intervening time for me to realize I had made. To call it a “discovery” is perhaps misleading, for people have been aware of it since the dawn of time. Yet the word is appropriate, because even though my finding itself was well known, it had not been described or theoretically explained by the relevant branch of scholarship, which in this case happens to be psychology. So I spent the next quarter-century investigating this elusive phenomenon.

What I “discovered” was that happiness is not something that happens. It is not the result of good fortune or random chance. It is not something that money can buy or power command. It does not depend on outside events, but, rather, on how we interpret them. Happiness, in fact, is a condition that must be prepared for, cultivated, and defended privately by each person. People who learn to control inner experience will be able to determine the quality of their lives, which is as close as any of us can come to being happy.

Yet we cannot reach happiness by consciously searching for it. “Ask yourself whether you are happy,” said J. S. Mill, “and you cease to be so.” It is by being fully involved with every detail of our lives, whether good or bad, that we find happiness, not by trying to look for it directly. Victor Frankl, the Austrian psychologist, summarized it beautifully in the preface to his book Man’s Search for Meaning: “Don’t aim at success – the more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue . . . as the unintended side-effect of one’s personal dedication to a course greater than oneself.”

So how can we reach this elusive goal that cannot be attained by a direct route? My studies of the past quarter-century have convinced me that there is a way. It is a circuitous path that begins with achieving control over the contents of our consciousness.”

If you are like me you are able to recall times when you are in a FLOW state.  You may not have not had a name before but you are able to recreate this optimizing experience.

You can create FLOW states out of all kinds of daily work including your exercise training.  Physical tasks are perfect for developing FLOW states. Here is the path to establishing FLOW.

The Path to Flow

1. MAKE TASKS (WORK, PRACTICE or TRAINING) A GAME. Establish rules, objectives, challenges to be overcome, and rewards.

2. HAVE A GOAL OUTCOME. As you play the game, remind yourself frequently of the overriding spiritual, social, or intellectual purpose that drive your efforts.

3. FOCUS  Release your mind from all distractions, from within or without. Focus your entire attention on the game.

4. SURRENDER TO THE PROCESS.  Don’t stress and strain.  Enjoy the surroundings and experience leading to the goal outcome.


5. As you are experiencing the above four steps you will reach a point of ECSTASY.  You will know it when it hits you.

6. PEAK PRODUCTIVITY. Your ecstatic state opens vast reservoirs of resourcefulness, creativity, and energy. Your productivity and quality of work shoot through the roof.


Coach Rut

Express Your Fitness Part Two ~ Weightlifting

Jason, MJ, Coach Rut, Rich, Dan

I am on a mission to push everyone of you to express your fitness outside of the gym.

I have found two things to be very powerful in leveraging your fitness objectives and keep you actively engaged.  The first involves making your intentions public.  Tell the world and they will keep you accountable.

The other is entering an event and paying your entry fee !!   When you combine the two practices there is an amazing synergy that unfolds. This year we  took our fitness to the streets, bike trails and mountains with our ENDURANCE team.

On July 2nd 2011 a few gym members participated in The Onaga Blast chance Weightlifting competition.  It was the first competitive event for all but yours truly.  I’m pleased to report that all these first time competitors finished in the placing in their first meet.

We now have our own Weightlifting team and thusly, another avenue for you to express your fitness outside of the gym.

Not to worry if you do not have experience with the movements.  We are gearing up for your entry into the sport with extra classes and workshops.

Beginning Saturday August 6th we will be learning and practicing the snatch and clean & jerk lifts at 7:00 pm on Tuesdays and 8:30 am on Saturdays.

We will climb onto the platform again @

Kansas State & Open Championship 9/17/11~ Olathe South High School, Olathe Kansas


Iron Turkey Open 11/12/11 ~ Boot Camp Fitness / CrossFit Kansas City.


Coach Rut




Weightlifting Clinics In Preparation for Onaga

Our Weightlifting team has it’s first target event!

The Onaga “Blast Chance” is Saturday July 2nd. 2011.  In preparation for the contest we will be holding two weightlifting specific clinics.  If you are planning to compete you should plan to attend both clinics.

Both clinics begin at 9:00 am.  Clinic #1 is on June 4th and clinic #2 will be on June 18th.

Please sign up at the gym to guarantee your slots.

Trainee Aces Her PT Test

Kelley, Lindsey, Sharon & Emily at Rock The Parkway

Hi Coach!

I have to say that I give Coach Lindsey Hoyer two enthusiastic thumbs up!  I really can’t sing her praises enough.After training with her for about three months, I went from being able to do virtually zero push-ups to being able to do twenty-five push-ups! I was also able to increase my Army PT scores on my sit-ups and my 2-mile run, which I credit to my personal CrossFit sessions with Lindsey. No matter what, Lindsey had a positive attitude and found a way to motivate me through my work-outs, time after time.  She has supported me through my journey to get fit for the military and to continue participating in fun runs, including my first-ever half-marathon.Thank you for hiring coaches like Lindsey at your gym.  It is rare to find someone who has all the attributes an athlete like me looks for: encouraging, friendly, well-educated, and funny. Whenever I needed anything or had a question, I knew I could call, text, or email Lindsey for help, even during her off-time.  She understands me and gives me advice on food, exercise, and woman’s health because she practices what she preaches.  She motivated me to do “homework” and to make a lifestyle change: to adhere to the Paleo diet. I’m now drinking 8 glasses of water a day, taking fish oil supplements, enjoying planning menus, shopping for ingredients, & cooking meals, and sleeping 9 hours a night. I’ve been so inspired by my CrossFit communities that I hope to train for a marathon next.  I’ll definitely keep in touch.  My time in Kansas City is over, but I’ve found a true role model and friend in Coach Lindsey. Thank you for making me feel proud of my body and giving me confidence in all areas of my life!  My mood has improved tremendously since January.
~Erica B.

Sport Performance Boot Camp & Kid Camp Summer Schedule

Boot Camp for Kids

This summer we have a five offerings of Kids Boot Camp and four Sport Performance Boot Camp.

Kids Boot Camp will be one week long for two hours each day. Camp begins each day at 10:00 am and concludes at 12:00.

The training sessions are designed to build a foundation for efficient movement. Young athletes will be exposed to skills and drills to promote and improve overall athletic condition. Athletic traits of balance, agility, strength-endurance, mobility, stability, coordination and core development will be addressed . The perfect compliment to sport specific participation, off season conditioning and as a stand alone exercise routine for young athletes. Ages 8 to 12 are eligible for enrollment.

Boot Camp for Kids Schedule

June 6-10
June 27-1
July 11-15
July 25-29
Aug 1-5

Sport Performance Boot Camp is a general physical preparation program for middle school and high school athletes. The training sessions are designed to improve qualities of overall athletic fitness. Exercises and drills will be selected to improve the qualities important to successful competitive sport play and reduce the potential for injury.

Sport Performance Boot Camp this summer will run for 12 sessions for one hour each.  Athletes may enroll in the 7:30 am-8:30 am group or the 4:30 pm-5:30 pm

Sport Performance Boot Camp:

June 6-July 1
July 4-July 24

All the enrollment options can be views on the Sport Boot Camp page.  Follow this Link to enroll your athlete.