Certified CrossFit Kettlebell Instructors

Heavy kettlebell floor presses

2010-04-21T18:38:00.001-07:00

working with the 48kg/106lb KB

2010-01-21T05:15:00.000-08:00

Great conditioning workout

2009-08-20T12:13:00.000-07:00

KB's, Battling Ropes, Rings

2009-04-28T04:35:00.000-07:00

Keep crankin' 'em out

2008-11-16T19:14:00.000-08:00

latest weighted pullup workout

2008-11-04T05:17:00.000-08:00

Partial heavy lifts

2008-10-14T05:57:00.000-07:00

These will make you work hard!
There are no shortcuts!

These are really tricky

2008-10-11T11:18:00.000-07:00

Today's weighted pullup workout

2008-10-06T17:05:00.001-07:00

After the weighted pullups

2008-10-04T18:04:00.001-07:00

"Despise not the small beginnings".--Proverbs

2008-10-04T16:55:00.000-07:00

KB, Medicine Ball, & Dumbbell workout

2008-10-03T09:30:00.000-07:00

KBs work well with bodyweight circuits

2008-10-01T07:06:00.000-07:00

Same goal, but used barbell plates for this workout

2008-09-30T06:05:00.000-07:00

To be able to get the intermediate weights I need during this workout,, barbell plates were used. However, the goal is till to be able to do this with the 48kg/106lb kettlebell.
Here's my 2nd workout as I humbly begin working on this difficult goal.

Had to set another goal!

2008-09-08T18:31:00.000-07:00

I picked two KB exercises I am not too good at (yet) for my New Years goal.
My left arm is still not quite fully healed, but it's far enough along to at least begin. Time to get to work!

This is it!

2008-08-29T07:12:00.000-07:00

Okay, here's the one I was looking for!
I did work my left arm, which is recovering form a bad muscle strain, but did not video that part.
This video focuses on getting the 48kg/106lb kettlebell overhead and locccked out with my right arm.

Closer to the goal!

2008-08-26T05:37:00.000-07:00

Only 3 days left!

A little different heavy KB workout

2008-08-20T18:57:00.000-07:00

Latest heavy KB workout

2008-08-16T18:08:00.001-07:00

Got a couple of "firsts" during this one

150 reps for time

2008-08-07T10:27:00.000-07:00

This was a great workout! Try it!

Eliminating "sticking points" on heavy lifts

2008-08-02T14:12:00.000-07:00

This workout was pushpresses:
3 sets of 3 reps with 70LB (L&R),
then 2 sets of 2 reps with 88LB (L&R,
then heavy partial lifts with 106LB 3 sets of 1 rep (L&R.
An Iron MInd #1 Gripper was used in the other hand to enhance muscle recruitment.
Both Diesel Crew & Jeff Martone emphasize this strategy, and it works great!
Next, I went to a 25LB kettlbell with a 75LB FlexBand attached for 3 sets of 1 rep (L&R) and finished with 25 pushups to help stabilize the levels of testerone & growth hormone. I learned that from Mike Mahler, and it really helps you get stronger!

Mision Possible Fall Boot Camp

2008-07-31T00:34:00.000-07:00

Mission Possible Fall Boot Camp is seeking recruits for the fall boot camp. This willbeging Sept. 8th through Oct. 3rd at the Longwood Run Athletic Club, one of several locations in Sarasota. This is Co-ed.

Days: M/W/F Times: 7:45-8:45am (the facility opens at 7:30am)

Program Cost: 285$ check/cash paid to Longwood Run Athletic Club

Location: The Sport Court

Activities: Partner Strength Training, Obstacle Courses, Plyometric Training, Speed/Power Drills, and more!

The cost includes equipment, water, healthy snacks, my rent paid to the facility, and a before and after fitness assessment.

You must RSVP with me by August 15th : tj@missionpossiblefitness.com

Read testimonials about Jason C. Brown

2008-07-29T06:34:00.000-07:00

Jason C. Brown is our featured instructor for our next seminar, Sept. 5-6.
I've learned a lot from his videos & posts the past couple of years.
This guy is definitely one of the best KB sintructors to be found anywhere.
Don't take my word for it, check out these testimonials

If you are a KB enthusiast and have not yet registered for his next seminar, what in the world are you waiting for? We will stop registration as soon as 30 people are signed up.
Will you be one of the fortunate few?
Do it now, to make sure.
Register here

Just a few at the KB Boot Camp, but still a great workout

2008-07-29T06:26:00.001-07:00

Kettlebells are a great mix with bodyweight circuits

2008-07-29T05:33:00.000-07:00

Check this out

This inexpensive piece of equipment is a "must have"

2008-07-28T18:44:00.000-07:00

We started using this about 1 1/2 weeks ago at our gym.
What a cool and very affordable way to raise the intensity of your workouts!
Click the banner for more info

Latest heavy KB workout

2008-07-25T15:28:00.000-07:00

Got my first good, solid lockout with the 48kg/106lb KB today!
"The joy of the LORD is my strength."

Latest workout with 106LB kettlebell

2008-07-22T07:18:00.000-07:00

This video progresses from 70LB to 88LB to 106LB.
I had recently recovered from a strained trapezius muscle (left side).
It still went well, though, thank GOD!
Got my first assisted overhead lifts with the 106LB in this workout!

Jason C. Brown of CrossFit Philly thought up this one

2008-07-21T06:25:00.000-07:00

Check this out, then go try it!

Mission Possible Fitness Website from TJ

2008-07-15T07:36:00.000-07:00

I still have a few changes to make to my site, so for now it's just purely informational about me, the boot camp (I'm planning to do several this fall and winter from the basic, to athletic conditioning, kettlebells, etc..) You can go out onto missionpossiblefitness.com/fit to see it. I am looking for a new home for my camp with the parks around Lakewood Ranch tough to get into-but I'm working on it. A soccer/football field is what I'm looking for to do most of the plyometric drills. This camp is co-ed and multi -level with an emphasis on teamwork and partner drills. I may bring Scooter along to chase everyone around....

7th workout with 106lb kettlebell

2008-06-30T19:54:00.000-07:00

I learned the value of using partial lifts from Strongman Bud Jeffries and Kettlebell
Expert Mike Mahler.
This type of lift will help you move to much heavier weights in a progressive manner.
They take a lot out of you fast, so they are usually done in low reps & sets.
Still have a way to go on this, but making progress each training session.

Early registration dsicount is almost over!

2008-06-29T14:53:00.000-07:00

You love KB training right?
So why waste 50 bucks by missing the early registration discount?

Register now, right here

6th workout with 106lb kettlebell

2008-06-23T19:55:00.000-07:00

I had just got over being really sick for about 5 days and I was determined that, by GOD'S grace, I was going to workout today! I was not going to get side-tracked due to the inconvenience of temporarily being sick, period!
In this workout, first I did cleans with 70, 88, & 106lb KBs from the platform.
Next I did some 106lb cleans from the hang position.
After that, it was heavy partial pushpresses with the 106lb, followed by pushpresses with the 70 & 88lb. I wrapped it up with 150 body punches on the heavy bag.
Lots of fun!

1st brave person in our new KB Boot Camp

2008-06-21T11:23:00.000-07:00

Chris just came back from an ankle injury (volleyball, not kettlebells) and got right back in to training this week.
Watch video

Excellent KB resource website

2008-06-19T06:45:00.000-07:00

Thanks to Jeff Waters, we are now aware of his KB website
I'll be visiting it frequently for sure.
Thanks Jeff!

Early Bird Discount for next KB seminar ends June 30

2008-06-19T06:13:00.000-07:00

Just a reminder that the $50.00 discount for the upcoming "Kettlebell Training for Combat Athletes" seminar by Jason C. Brown, owner of CrossFit Philly and Kettlebell Athletics will end on June 30, 2008.
You can register today at CrossFit Gulf Coast
We are limited to the first 30 paid registrations.

Ed, here's the slideshow & a video from the Police/Firefighter Olympics

2008-06-19T05:34:00.002-07:00

This is your buddy Rob in action

Free MySpace slideshows, photo and video editing at www.OneTrueMedia.com

Here's the slideshow, some of these guys were at my kettlebell demo last weekend at my friend Erik Marshall's new MMA school GRand Opening

Finally got the clean with 106lb kettlebell

2008-06-16T17:25:00.000-07:00

Mike Mahler was the one who originally taught me how to work with heavy KBs.
I learned this type of clean from him Thanks Mike!
Had to start off with assisted cleans at first, but it's starting to come together.
Dropped it a few times (thank GOD it missed my foot). Practice, practice, practice!

Is this your event?

2008-06-14T19:04:00.000-07:00

Ed, from Hobe Sound, is supposed to be in town for the Fire/Police Olympics next week.
I think this is the correct link for information.
Help me out Ed!
I'd like to cover your event for Fight Zone Magazine

This might look like work, but to me it's fun

2008-06-14T18:56:00.000-07:00

The KB swings with 106lb are really fun! WooHoo!
This is the 4th time I've used that weight, progress is slow, but steady.

2008-06-13T10:32:00.000-07:00

Scooter reminds me to take time out every day to have some fun playing!

The Power Of Play

2008-06-13T08:35:00.000-07:00

In our quest for health and physical fitness, many of us have been asking the wrong questions about our bodies. people with a cosmetic orientation ask "How good can I look?" Those with an athletic orientation ask "How can I beat the competition?" People with a medical orientation ask, "How can I stave off dread diseases?"

These are not bad questions, but in terms of promoting widespread improvements in human health, they are not really on target. The questions we should be asking are "How gracefully can I move?" "How vigorous can I be?" "How good can I feel?" and perhaps most importantly, "How much fun can I have in the process?"

Play is the most underrated part of the modern physical education experience. Play is for kids, so we're told. Work is for adults. Woe to any adult who actually admits to playing. Play is considered frivolous, unproductive, selfish and self-indulgent. It has no validity and no justification. This bias against play is so pervasive that the only way we can get away with playful movement is to disguise it under a cloak of labor or sporting achievement. If you want to move your body in public, be sure to call what you're doing a "work out", lest anyone question your motives.

Opponents of play are clearly suffering from an excess of gravity. Nose to the grindstone and fingers to the bone. Stop playing and grow up. Results are what matter. Just get it done. Achievement is paramount. The grim warrior wins the battle. I labor, therefore I am.

In today's culture, this anti-play orientation compromises the lives of millions of people. Play is essential to animal wholeness and must be considered a part of a complete education at all levels. Living without play is not a noble and commendable approach to life, it is a deficiency and an aberration. Absence of play is not a sign of maturity, it is a sign of pathology.

Many Americans find this idea of legitimizing play difficult to comprehend. We reflexively assume that the best way to condition our bodies is to do something called a "work out". Presumably, this term is a consequence of our Puritanical roots and a by-product of industrialization. Naturally, it implies the need for labor, as in those cases when a relationship goes bad and we have to "work it out". According to this orientation, if you've got a problem, labor is the solution.

As it so often happens, language determines our attitude as well as the result. If you call it a "work out", you're going to enter the experience with a set of assumptions, namely that physical movement is labor. This work ethic leads directly to a "work out ethic", a belief that the amount of work performed is the measure of the person and that more is necessarily better. Obviously, this is not a good place to begin a physical training program. When we begin physical education with the word "work", it's not hard to understand that people fail to get excited.

The Benefits Of Play

The benefits of play are both broad and deep; broad i the sense that a playful attitude can give us pleasure across a wide range of activities,deep in the sense that play can be truly profound.

On a physical level, all of the well-established benefits of exercise also come to us with physical play. We've all heard the list by now:increased cardiopulmonary function,improved strength and endurance, greater flexibility, coordination and balance. Whatever exercise gives us, play can also give us.

Yes, in a strictly scientific sense, play might not always deliver the ideal kind of movement for elite athletic fitness. If you're scampering around the field, starting and stopping erratically or throwing your head back in laughter, you might not keep your heart rate in the target zone continuously and you might not do enough sets and reps to stimulate major tissue changes.

But in the real world, play trumps the scientifically correct methods for the simple fact that people are more likely to actually do it. Play can give us many of the benefits of laborious exercise, but it can also give us something that many workouts cannot; a sense of joy. And in non-human animals, play delivers just fine. The playful dog doesn't do sets , reps or check his heart rate, he gets in shape entirely without labor.

The other wonderful thing about play is that it levels out our social hierarchies as it makes physical education more egalitarian. Success in play is a personal judgement call; no one can rank our performance, no one can claim alpha status as the "most playful" and no one can put us down. There can be no MVP, no top 10, no Hall of Fame. You get to make the call on the quality of your own experience. If you're having fun, you're doing it right.

Being subjective, play can't be measured, broken down or analyzed. There can be no stats or spreadsheets, no Olympic finals,no standings. Fun is in the body and the spirit of the player, not i the eyes of the judges or on the faces of stopwatches. There can be no standards, no qualification rounds, no eliminations;just experience. No shoe contracts to the best players, no endorsement deals to those who get the most pleasure out of movement. It's up to us; we get what we play for.

High pulls with 106lb kettlebell (3rd workout with this weight)

2008-06-09T17:48:00.000-07:00

I'm journaling my training with the 106lb kettlebell; this is my 3rd workout with "Big Mamba".
Want to be able to press this by August 28, 2008 (my 58th birthday).
The videos are helping me to check my technique as I go along. I am thankful to be able to get this thing moving vertically at all, now I need to concentrate on keeping my feet from moving so much. This hunk of iron really challenges my balance.
Will stay at it until I get it right!
By the way, I added a 22lb weight vest to make it more "fun" :)

Kettlebell Training for Combat Athletes Seminar

2008-06-06T06:35:00.000-07:00

We are honored to have Jason C. Brown, from CrossFit Philly, coming down to do this excellent seminar Sept. 5-6, 2008.
He is one of the best KB instructors on the planet, and recently his gym was voted the "Best of Philly" and Jason was voted Best RKC KB Instructor too!
You really don't want to deny yourself this training experience.
Register today right here!

KB complex (I learned from Zach Even-Esh & Jason C. Brown)

2008-06-05T19:27:00.000-07:00

Doc & Paul working hard!

2nd workout with 106lb KB

2008-06-05T19:23:00.001-07:00

Just starting off with some very basic moves

Glad to seee more people posting here!

2008-06-03T19:07:00.000-07:00

I am glad to see all of you on this blog!
You're insights, accomplishments, goals, etc. are important so please share them.
Thanks for taking the time to be here!

Big Mamba has arrived

2008-06-03T19:01:00.001-07:00

Got my first 48 kg/106 lb kettlebell yesterday, and had to try it out!
Sarting off with some one-arm deadlifts, swings, & high pulls. Next week will start getting the clean.
Hopefully I can hit my goal of a 106 lb press by my 58th birthday in August.
Prayin' I make it!

The way Spartans Did Wall Ball Subs back in the Day!!

2008-05-17T19:38:00.000-07:00

I have two Cement Pillars 45-55 lbs, and Decided to do some Underground Stone Training with some of the Stuff I learned @ the Crossfit KB Cert. in Gulf Coast Crossfit! This is Awesome, and a keeper!! Thanks again Frank! BTW, I'm doing a Double Tiger Claw Grip, for the swings, brutal!!

On a Side note, I finally got a 500 Lbs. Tire, Here is a little Video!!

See what I mean!!! It's a Spartans Life for me! Train Hard & Smart Folks!!!

Yours in Strength & Honor!!

Pedro A. Morales

Using what I learned @ the Crossfit KB Certification!!!

2008-05-15T07:16:00.000-07:00

I took 4 Kettlebell's, Ultimate Sandbag, and my new Sled I bought from Frank! Here are some pictures!! I had a Blast @ the Certification @ Frank's Gym, it definitely set the stage for good things to come in my future!! Thanks Frank!!

Yours in Strength & Honor
Pedro

Outdoor Boot Camp with Kettlbells

2008-05-14T11:13:00.000-07:00

Working on site at a conservative country club isn't easy for a trainer like me who struggled to get an outdoor boot camp going over the past several months. For 7 months straight, it was my labor of love that I packed and unpacked in the very early mornings onto the basketball courts from my tiny car. We had a blast using 50lb gravel bags, cinder blocks, sandbags, wheelbarrows, tires,kettlebells, and body weight. It was hard work, but everyone loved it. The last certification I took at Crossfit made me a better instructor to teach systematic progressions of the kettlbells,and made me comfortable with doing the Olympic lifts. On a personal note, I am doing my own kettlbell workouts before a 4am run, bike or swim to be ready for my Ironman coming up late this summer. My times have drastically improved as well as my stamina. I hope everyone is staying healthy and is injury free.

Coach Curtis Lynch

2008-05-08T19:10:00.000-07:00

Curtis Lynch (seated on the left, wearing a white t-shirt) did a fine job at our recent CrossFit Kettlebell Instructor Certification!
He was the first person I know of to actually start kettlebell program at his school.
Sarasota Christian School has successfully had this program for about 4 years now.
NIce work, Curtis!

TJ's Mission Possible Boot Camp

2008-05-08T19:04:00.000-07:00

TJ (second from left) did a great job at our recent CrossFit Kettlebell Instructor Certification!

Pedro in action at the CF KB Certification

2008-04-29T07:23:00.001-07:00

Videos from the KB cert

2008-04-29T06:10:00.000-07:00