15 minutes to establish a 1RM Back Squat




For time:


9 Thrusters 135/95#
50 Double-Unders
7 Thrusters 135/95#
50 Double-Unders
5 Thrusters 135/95#
50 Double-Unders




CrossFit Kettlebell Trainers Course, July 13th and 14th 2013, CrossFit SuffolkIMG_2151




This past weekend we hosted the CrossFit Kettlebell Trainers Course instructed by a man we are proud to call our friend, Jeff Martone.  We have been CF Kettlebell Trainer certified for some time now so I was pleasantly surprised how well and how much Jeff has tweaked what was already a fantastic course.


Jeff getting involved in competitive kettlebell sport was the best thing to happen to those interested in learning kettlebell technique.  All the staples of kettlebell work, the Swing, Snatch, Turkish Get-up, Press, Push Press, and Clean,  were enhanced making the techniques more efficient as well as easier to execute.  I would have been glad to just to go through the same material I learned the first time, but what Jeff presented was so much more.


Jeff’s warm-up routine and the mobility exercises he presents are worth the price of admission.  The detail that goes into enhancing strength, power and stability while moving the kettlebell will carry over to weightlifting, gymnastic movements and any other type of physical conditioning.  My shoulders tend to be a bit cranky, but they actually felt better during and after the course.  Jeff has been around and has had a serious injury or two.  He completely understands how injuries can lead to poor movement and how the right technique can help rehab or prehab an injury.


I always recommend the CrossFit Kettlebell Trainers Course, but after going through it again I would strongly recommend those who were certified before Martone competed in kettlebell sport do the course again.  Yes, it was that good! —-George




We were fortunate enough to be visited by a CrossFit Legend, Nicole Carroll!  (That’s her between Jeff Martone and Lisa)  Don’t know who Nicole is?  Check out this, this and this!  She also happens to be Pat’s big sister!!

CDC Says Americans Still Consume Too Much, But Studies Show No Benefit In Reducing Salt
“Most of the studies, including one from the National Academies Institute of Medicine (IOM) showed no relationship between salt and a person’s health.”—Ted Malave, KFOR radio

1 Response

  1. Kelly R

    Even I know who Nicole Carrol is!!! I can’t believe it! Been watching her on YouTube. I only learned who she was a few months back when Christmas Abbott posted a picture of them on Instagram. Awesome woman!

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