Bringing you up to speed

"Kettlebell handle in the face. No good comes from that." - Jeff Martone
My apologies for falling behind on the posts since last week. Its been busy, but no excuses. This past weekend I drove up to the Allentown, PA Police Academy to attend a 2 day Level 1 CrossFit Kettlebell Cert with Jeff Martone. Jeff owns and operates Tactical Athlete. As expected, it was great. Great material, great instruction, and great group of people. Nice to see a couple familiar faces from my Level 1 Cert (Jason and Niki from Albany CrossFit in NY)
Jeff demo'd a Turkish Get-up using Niki. Check it out. Videos taken by Jason of Albany CrossFit.


Jeff does TGU with Niki from Albany CrossFit on Vimeo.

Jeff also demo'd some Hand-2-Hand kettlebell juggling.

The performance test was to evaluate our proficiency with 20 movements that we covered within the weekend. I got a green light and passed after making some minor corrections to my Turkish Get-up.




Now lets catch up with today's WOD and before this past weekend. Conner and Jazmin worked on their power swings followed up with push-ups. 5 rounds for time with 20 reps each.
Jaz finished at 12:56 and Conner at 13:01. Conner switched over to sit-ups about half since his left shoulder was bothering him. Way to keep it moving and sticking it out!


Greg and Brielle practiced their swings and variations, from the 2 handed Russian, American, and Power swings. They also played around with a 2 hand release and catch, wall-ball subs, and single handed swings using 1/4 turn and h2h hand switches. For their WOD, the did the following.

Three 5 minute rounds of kettlebell swings of your choice for 20 reps followed by 80' walking lunges. 1 minute rest in between each round.


Here's last Thursdays WOD:
For time, 4 rounds of: 20 R&L KB snatches, 3X35' Tiger Crawls, 20 Harvard Step Test climbs, 20 rice bag wall shots at 8+ feet at 10lbs. Brielle-28:55 ; Greg-30:06


Jazmin and Conner did 1/2 an Angie and subbed the squats with standing vertical jump wall touches. 50 each of rubber-band assisted pull-ups, push-ups, sit-ups, and jumps for time. Jazz - 15:58 ; Conner - 13:24. Conner had knee surgery back in January so we're working on getting the squats in.

Here's a little montage of a couple WODs. Enjoy!