About Me

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Huntersville, NC, United States
I have been a fitness enthusiast and athletic competitor my entire life. Studying and practicing ways to improve athletic performance has been a life-long passion for me. I have trained with kettlebells for over 3 years and have completed multiple CrossFit kettlebell certifications. In addition to kettlebells, I use olympic weights, sleds, sandbags, TRX suspension, medicine balls, plyo boxes, pull up bars, rings, dip stations and various other tools to optimize training effectiveness. I am well qualified to share my knowledge and experience to help other people achieve their fitness and athletic performance goals.

August 26, 2009

3 ROUNDS for Time

Tough workout.  Time 31:35.  Big Time Cardio.

10 TGU’s (24kg - 5L, 5R)

16 Clean & Press (24kg - 8L, 8R)

6 Pull Ups

20 Snatches (20kg - 10L, 10R)

8 Double KB Squats (2 16kg)

6 Deck Squats (20kg)

15 Push Ups

August 21, 2009

Kettlebell Re-Certification

It's possible that I am the only person in the history of mankind to have gone through the CrossFit kettlebell certification twice. I benefited from going through the 16 hours of rigorous training twice. It's kinda like watching a great movie the 2nd time. I always pick up details that I missed the 1st time through. Great group of people. Mostly avid CrossFitters, but also personal trainers, military personnel and MMA fighters. Great experience!
This certification is ideal for personal trainers who plan to use kettlebells as their primary strength and fitness tool. To complete the certification you must pass a a performance test. To pass the test you must execute the swing, turkish get up, floor press, military press, clean, front squat, snatch, push press and jerk to the satisfaction of Jeff Martone. In addition to learning how to execute the core kettlebell movements significant time is spent on program design and teaching motor skills.
Jeff Martone did his TGU with a female attendee. He also did his KB juggling display. Both of these are freaky displays of what consistent KB training will do for your functional strength.

Scream For Mercy Workout

Today's Workout. 210 Reps. Time...22:30

TGU 30 (15L, 15R)
Figure 8 w/ Uppercut 30 (15L, 15R)
Bodyweight Deck Squats 30
Snatches 30 (15L, 15R)
Russian Hot Potato Twist 30
Dips 30
Snatches 30 (15L, 15R)

Yesterday was a very heavy and demanding workout. I titled it the "Cry Uncle" workout. This was a nice changeup. Lighter weight and a great cardio test.

August 9, 2009

Saturday's Man Maker Workout

I love my Saturday morning Man Maker workouts. Working out does not have to be predictable and boring. Why not get outside, use your imagination and make training fun? Yesterday Stephen and I grabbed a couple kettlebells and headed to North Mecklenburg Park.

We created the following workout on the fly...

20 Turkish Get Ups (10 L / 10 R)

Easy 400 Yard Run

80 Swings

Easy 400 Yard Run

40 Snatches (20 L / 20 R)

Easy 400 Yard Run

10 Deck Squats

Easy 400 Yard Run

60 Swings

Easy 400 Yard Run

20 Figure 8 w/ Uppercut

Easy 400 Yard Run

This baby took just over 29 minutes.

Go ahead. Take your workouts outside. Create
them as you go. Work hard, have fun!

August 2, 2009

Check Out My New Banner

Thank You Stephen & Danny for my new banner.


Check Out This Video From Dragon Door


Improves Physical Performance

Whether you are a middle age weekend warrior, play football, basketball, soccer or practice mixed martial arts, adding kettlebell movements will improve your performance.

Promotes Total Body Flexibility

When performing the ballistic movements, you will improve range of motion, movement patterns and flexibility of the hips, back and shoulders.

Improves Functional Strength

All of the core kettlebell movements; swing, clean, snatch, press, deadlift, squat, renegade row and Turkish get-up are compound movements that require the body to work as a unit. The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently.

Improves Endurance

Kettlebells are frequently used in circuit training, high intensity interval training and for single sets that may exceed 10 minutes in duration.

Reduces Body Fat

It’s a proven fact that resistance training using explosive full body movements and high intensity is the most efficient fat burning protocol. In a recent issue of Health Magazine Jillian Michaels called kettlebells the "Ultimate Fat-Burner" She went on to say..."This workout is metabolic, so it burns a ton of calories." "It incorporates explosive movements. It's core based, so it will make you stronger. And it forces your body to use multiple muscle groups simultaneously, which burns more calories."

Rehabilitates and / or Prevents Injury

The acceleration/deceleration of kettlebell movements strengthens connective tissue (tendons, ligaments, cartilage) and increases shoulder mobility strength and flexibility. Many people have made huge improvements in their back strength and resiliency as a result of using kettlebells.

Convenient & Portable

All you need is a very small space about 4’ x 6’ and about 8’ high ceilings. I typically train in my garage, but when the weather is too hot or cold I can get a great workout in my bedroom. I take my kettlebells with me while on business trips and family vacations. I have trained in hotel rooms, local parks, on the beach and pretty much anywhere I can find a small patch of grass. I even keep a Kettlebell in my car so whenever I have the urge I can catch a spontaneous workout.

Time Efficient

You can get an amazing strength and cardio workout in 30 minutes. If you don’t believe me, let’s schedule 30 minutes together sometime soon.

Anyone Can Use Them

Most people think kettlebells are only for elite military forces, college and professional athletic teams and mixed martial arts fighters. Sure these people use kettlebells because their livelihood demands them to be in peak physical condition. I have taken Kettlebell classes in many major US cities and find that most of the class attendees are women. I will anticipate the next question from the ladies… no kettlebells won’t make you bulky. They will give you a very lean, tone and athletic look.

Check out this YouTube Video... http://www.youtube.com/watch?v=k-97pH9eBfw


If you are interested in purchasing kettlebells, I recommend checking out Muscle Driver. Their Grey Version 2 kettlebells are high quality and the lowest price I have found anywhere. I have a link to their web site on the top of my blog.


Most people find Kettlebell training fun. You can use them for strength and power training. You can use them for long endurance or fast paced interval training. You can use one or two bells at a time. Some people throw them. Some people like to practice juggling them. Of course there are about 12 core exercises, but there are many more if you let your imagination take over.