Thursday, December 8, 2011
Monday, December 5, 2011
Olympic Lifting: 12/03/11
Awesome time at the Olympic Lifting meet! I got 1st place in my weight class! Lifts: Snatch /Clean and Jerk.
Wednesday, November 30, 2011
Ladies!
Ladies! The next Boot Camp Divas Session is starting soon! If you're looking to get in the best shape in the shortest time then Boot Camp Divas is for you! Boot Camp Divas is a dynamic 6 week womens only program, designed for all fitness levels. You'll not only get a GREAT workout, you'll also learn everything you need to know about loosing fat and keeping it off! You'll also learn new skills from Seguin's top trainers in Kettlebells, CrossFit, and Warrior Diet.
The Boot Camp Divas program sells out fast! Call now to reserve your spot: 830.556.1836
The Boot Camp Divas program sells out fast! Call now to reserve your spot: 830.556.1836
Tuesday, November 29, 2011
Workouts
Here are a couple of "fun" workouts I came up with: Try them out and enjoy!
WOD:1
Thrusters-50reps(75#)
200M Sprint
Sumo DL HP-50reps(75#)
200M Sprint
Burpee Pull Ups-50reps
200M Sprint
For Time:
----------
WOD:2
Dead Lift-3reps(85% of your 1rep max)
Weighted Pull Ups with 20#KB/Vest- Max Reps
Plank Ring Push Ups(Feet on Box)-Max Reps
x5 Rounds Not For Time:(Record your max reps for each exercise and add them at the end for your total.)
WOD:1
Thrusters-50reps(75#)
200M Sprint
Sumo DL HP-50reps(75#)
200M Sprint
Burpee Pull Ups-50reps
200M Sprint
For Time:
----------
WOD:2
Dead Lift-3reps(85% of your 1rep max)
Weighted Pull Ups with 20#KB/Vest- Max Reps
Plank Ring Push Ups(Feet on Box)-Max Reps
x5 Rounds Not For Time:(Record your max reps for each exercise and add them at the end for your total.)
Sunday, November 20, 2011
Clean And Jerk
Working on the Clean and Jerk at the Olympic Lifting Seminar with Oleg Kechko.
Nov. 19th, 2011-CrossFit Seguin
Saturday, November 19, 2011
November 19th, 2011
I'll be teaching a Barbell workshop for the Boot Camp Divas from 8:30am-9:45am. The 10am and 11am CrossFit Classes are doing "Murph"...I might just jump in!! Then we have a Olympic Lifting Seminar with coach Oleg Kechko from 1pm-4pm. All at CrossFit Seguin!!!
Friday, November 11, 2011
Today Your Health and You
I made the cover of a local magazine: Today Your Health and You
Check it out!
Here is the link: http://magazinevolume.com/9233TH/
Check it out!
Here is the link: http://magazinevolume.com/9233TH/
Sunday, October 30, 2011
Top Dogs!
Congrats to my CrossFit Seguin Team! We took home 6 trophies at the 27th annual Texas Lutheran University 5k. I personally tied for second place overall and took 1st place in my age division.
Thursday, October 27, 2011
Monday, October 24, 2011
CrossFit Seguin Halloween
Where's Waldo??
"Che" and Marilyn Monroe
"Che" and Heather
Marco and "Che"
CrossFit Seguin Crew
Sunday, October 16, 2011
Friday, October 14, 2011
What is CrossFit?
One of the most frequently asked questions I get is: What is CrossFit?
I invite anyone who wants to know exactly what CrossFit is to visit us at CrossFit Seguin. Come sit in on any one of our classes and just observe. This is the best way to see what we do. There are a lot of misconceptions about CrossFit. Many people are intimidated by our training and believe that you must already be fit to take CrossFit classes. That's just not the case! I welcome anyone who is is interested to join us for a class or just sit and observe. This is NOT like a normal gym. There is no "front desk" and our instructors are not here to sell gym memberships. We want people here because they WANT to be here, NOT because they are locked in a contract. This training is not for everyone, but it might be for you! It is a totally different environment, but you have to experience it to understand. The opportunity is there, all you have to do is take action!
If you have any specific questions feel free to ask: crossfitseguin@gmail.com
I invite anyone who wants to know exactly what CrossFit is to visit us at CrossFit Seguin. Come sit in on any one of our classes and just observe. This is the best way to see what we do. There are a lot of misconceptions about CrossFit. Many people are intimidated by our training and believe that you must already be fit to take CrossFit classes. That's just not the case! I welcome anyone who is is interested to join us for a class or just sit and observe. This is NOT like a normal gym. There is no "front desk" and our instructors are not here to sell gym memberships. We want people here because they WANT to be here, NOT because they are locked in a contract. This training is not for everyone, but it might be for you! It is a totally different environment, but you have to experience it to understand. The opportunity is there, all you have to do is take action!
If you have any specific questions feel free to ask: crossfitseguin@gmail.com
Barbell Seminar
I'll be teaching a Barbell Seminar this Saturday for the Boot Camp Divas Session II at the Texas Kettlebell Club/CrossFit Seguin facility. It's great to see every one's skill improve on the barbell Olympic Lifts. "Strength Is A Skill"
Monday, October 10, 2011
Sunday, October 2, 2011
Out Of Towner
David Butler, Christopher Smith, and myself after training at CrossFit Seguin. Chris drove all night from El Paso to train with us at CrossFit Seguin!
Friday, September 30, 2011
October Events
October is going to be a busy month. Here are some of the happenings going on at my gym, TKC/CrossFit Seguin:
October 8, 2011: "WOD For The Cure" to benefit the Susan G. Komen Foundation. This is a team WOD. We'll have 5 local CrossFit Affiliates participating in this event. The event will be held at the CrossFit Seguin facility.
October 15, 2011: Barbell Workshop for Boot Camp Divas. I'll be teaching a Barbell Workshop for our Boot Camp Divas. We'll go over all the basic Barbell movements such as the Dead Lift, Clean, Press, Jerk, and Snatch.
October 22, 2011: "Truth About Abs" seminar: Together with Warrior Diet Trainer, David Butler, we will be going over all of the components of fat loss, common misconceptions, and why we do what we do.
October 8, 2011: "WOD For The Cure" to benefit the Susan G. Komen Foundation. This is a team WOD. We'll have 5 local CrossFit Affiliates participating in this event. The event will be held at the CrossFit Seguin facility.
October 15, 2011: Barbell Workshop for Boot Camp Divas. I'll be teaching a Barbell Workshop for our Boot Camp Divas. We'll go over all the basic Barbell movements such as the Dead Lift, Clean, Press, Jerk, and Snatch.
October 22, 2011: "Truth About Abs" seminar: Together with Warrior Diet Trainer, David Butler, we will be going over all of the components of fat loss, common misconceptions, and why we do what we do.
Sunday, September 25, 2011
Clean And Jerk PR
Here is the video of me finally getting 200# on the Clean and Jerk! I'm at 125# Body Weight.
Wednesday, September 21, 2011
Kettlebell Workshop
I'll be teaching a Kettlebell Workshop for the Boot Camp Divas this Saturday at TKC/CrossFit Seguin. Kettlebells are an excellent fitness tool when used properly. Unfortunately there are many trainers incorporating Kettlebells in their training program without knowing how to properly use them, setting their clients up for injury.
Our members are taught the basics before entering into class. Advance movements are taught during class time or during special workshops.
Our members are taught the basics before entering into class. Advance movements are taught during class time or during special workshops.
Monday, September 19, 2011
Seguin CrossFitters In Action
Check out some of my CrossFit Seguin Warriors in Action!
Maria at Fight Gone Bad 6. Push Press
Scott at Fight Gone Bad 6. Rowing Machine
Heather at Fight Gone Bad 6. Wall Ball
David at Fight Gone Bad 6. Push Press
Sunday, September 18, 2011
Thursday, September 15, 2011
Fight Gone Bad 6!
Fight Gone Bad 6 is this Saturday at Alamo CrossFit! "Good Luck!" to the CrossFit Seguin crew going out to support this good cause! Thanks everyone! Have Fun!
Tuesday, September 13, 2011
What Others Are Saying About Us!
I started working out with Jesus and David at Texas Kettlebell Club/CrossFit Seguin in late April 2011.
Since then I have lost 1 dress size and 21 pounds. The workouts are intense and thorough, and the trainers really know how to motivate you!
When I first started going to class I felt a bit intimidated; however, everyone is so welcoming and supportive that I quickly became comfortable.
There is never a dull day in class; they change up the workouts so often that I can’t remember having repeated one yet.
When you are finished with a class, you feel like you truly challenged and pushed yourself to another level.
In the past I have tried to join a large traditional gym, and I have tried working out in a home gym.
Nothing has given me results like CrossFit Seguin. I am amazed at what it has done for my body (and my friends and family are amazed as well).
Besides the assistance during workouts, David and Jesus also provide dietary advice, which has been essential in helping me lose weight.
I would recommend this gym to anyone who is looking for a truly unique experience, superior trainers and an intense workout.
I can honestly say that CrossFit Seguin has changed my life, and I love it!
-Nadia Cordero/ Seguin, TX
Since then I have lost 1 dress size and 21 pounds. The workouts are intense and thorough, and the trainers really know how to motivate you!
When I first started going to class I felt a bit intimidated; however, everyone is so welcoming and supportive that I quickly became comfortable.
There is never a dull day in class; they change up the workouts so often that I can’t remember having repeated one yet.
When you are finished with a class, you feel like you truly challenged and pushed yourself to another level.
In the past I have tried to join a large traditional gym, and I have tried working out in a home gym.
Nothing has given me results like CrossFit Seguin. I am amazed at what it has done for my body (and my friends and family are amazed as well).
Besides the assistance during workouts, David and Jesus also provide dietary advice, which has been essential in helping me lose weight.
I would recommend this gym to anyone who is looking for a truly unique experience, superior trainers and an intense workout.
I can honestly say that CrossFit Seguin has changed my life, and I love it!
-Nadia Cordero/ Seguin, TX
Monday, September 12, 2011
CrossFit Seguin: WOD
Here is a FUN WOD I came up with for my TKC/CrossFit Ninjas. They "Loved" it! Give it a try!
---------------------------
CrossFit Seguin: WOD: Jumping Pull Ups-100 Plyo Push Ups(Knees)-100 Squats-100 Jumping Pull Ups-75 Plyo Push Ups(Knees)-75 Squats-75 Jumping Pull Ups-50 Plyo Push...
---------------------------
CrossFit Seguin: WOD: Jumping Pull Ups-100 Plyo Push Ups(Knees)-100 Squats-100 Jumping Pull Ups-75 Plyo Push Ups(Knees)-75 Squats-75 Jumping Pull Ups-50 Plyo Push...
Sunday, September 11, 2011
Saturday, September 10, 2011
WOD
Here is a fun little WOD I did yesterday:
"Morrison"
Wall Ball(20# at 10Ft Target)
Box Jumps(32" Box)
Swings(53#KB)
50-40-30-20-and 10 Reps of each For Time:
----------------------------------------------
"Morrison"
Wall Ball(20# at 10Ft Target)
Box Jumps(32" Box)
Swings(53#KB)
50-40-30-20-and 10 Reps of each For Time:
----------------------------------------------
Friday, September 9, 2011
Thursday, September 8, 2011
TKC/CrossFit Seguin Gun Club
In my Military days I was an expert shooter. I like to keep that skill up.
Wednesday, September 7, 2011
KO Victory For Seguin MMA
Check out Seguin MMA member, Jesse, fighting his way to a KO victory at Cowboys Dance Hall. I had the pleasure of working some Strength and Conditioning drills with Jesse at CrossFit Seguin.
Want Some Of This?
Seguin, are you ready to take your training to the next level? Come see what everyone is talkning about. Visit the Texas Kettlebell Club and CrossFit Seguin Facility. This is NOT your normal gym! We pride ourselves on having not just top quality trainers, but also students. This training is not for everyone! Only the strong survive...."the weak leave chalk outlines"..This training is for those who have the Warriror spirit! Physical toughness will only get you so far, mental toughness will take you all the way! If you think your ready contact us for 2 free classes now!
Contact: texaskettlebellclub@gmail.com or Ph: 830-556-4180
Contact: texaskettlebellclub@gmail.com or Ph: 830-556-4180
Monday, September 5, 2011
PRs For August 2011
Jesus Gaitan: Body Weight 125#/ Age: 26.
Deadlift: 335#
Clean and Jerk: 200#
Snatch: 130#
Deadlift: 335#
Clean and Jerk: 200#
Snatch: 130#
Saturday, July 16, 2011
Warrior Diet Seminar
Warrior Diet Seminar today at 1:30pm. BBQ to follow! All TKC/CrossFit Seguin members welcome!
Tuesday, June 28, 2011
Texas Kettlebell Club: Warrior Diet Seminar July 16th
Texas Kettlebell Club: Warrior Diet Seminar July 16th: "Warrior Diet Seminar with Certified Warrior Diet Trainer David Butler. Time & Date: Saturday, July 16th, 2011. 1:30pm-3:30pm. Price: $30 ..."
Texas Kettlebell Club: CrossFit Seguin
Texas Kettlebell Club: CrossFit Seguin: "CrossFit, it's not a cult. It's a society, family, and a way of life."
Thursday, June 16, 2011
CrossFit Seguin: WOD
CrossFit Seguin: WOD: "Pull-ups-10 Swings-20(53#M/35#W/American Swing) Double-Unders Jump Rope-30 Air(Body Weight) Squats-40 x5 Rounds for time: -----------------..."
Monday, May 30, 2011
Monday, March 21, 2011
CrossFit Games Open
Been busy getting the CrossFit Seguin team through the CrossFit Open Workout. Lots of fun and painful: Here is my score:
WOD: 1
30 Double-unders
15 Power Snatches
Me: 5 complete rounds in 10min
WOD: 1
30 Double-unders
15 Power Snatches
Me: 5 complete rounds in 10min
Texas Kettlebell Club: 130# Split Jerk PR
Texas Kettlebell Club: 130# Split Jerk PR: "TKC/CrossFit Seguin member gets a 130# Split Jerk PR at 125# Body Weight!"
Tuesday, March 8, 2011
Training Log 25 PR.
Been doing the CrossFit Seguin WODs for the past week. For more info check out http://www.crossfitseguin.blogspot.com/
Got a PR yesterday on the Split Jerk, 185#! I've been working on getting under the weight for a while. After Olegs seminar I picked some more tips to help me progress. My goal is to get to 200# keeping my body weight under 125#.
Got a PR yesterday on the Split Jerk, 185#! I've been working on getting under the weight for a while. After Olegs seminar I picked some more tips to help me progress. My goal is to get to 200# keeping my body weight under 125#.
Monday, March 7, 2011
Seguin CrossFitters In Action
------------------------------------------------------
Interested in taking a free class? Contact us now to claim your FREE class. There are no contracts to sign and no B.S.
Monday, February 28, 2011
Seminar/BBQ/PR
Had a awesome weekend! Olympic Lifting seminar was great and the after party went till Midnight! I even got a PR on CrossFit WOD "Diane" 10:19!
Friday, February 25, 2011
Rest Day
Took my much needed rest day on Thursday. I'll probably go light today as well. Olympic Lifting Seminar tomorrow! BBQ to follow! I wonder if chopping wood counts as a work out...I guess if I do it "for time" it will.
Wednesday, February 23, 2011
Training Log 24.
Did Maria's 7pm Class. 2KB Snatches. Skill work: HSPU/Muscle Ups. Then Outside for some High Intensity KBs and Sprints!
Tuesday, February 22, 2011
Monday, February 21, 2011
Training Log 23.
Did CrossFit WOD: "Mary" AMRAP-20 Min
5-Hand Stand Push-Ups
10-One Leg Squats(Pistols)(Alternating)
15-Pull-Ups
Got 11 complete rounds.
5-Hand Stand Push-Ups
10-One Leg Squats(Pistols)(Alternating)
15-Pull-Ups
Got 11 complete rounds.
Training Log 22.
Saturday:
Did The CrossFit Seguin WOD in the Morning before class:
2Hand Swing/Burpee Super Set
Did The CrossFit Seguin WOD in the Morning before class:
2Hand Swing/Burpee Super Set
Friday, February 18, 2011
Training Log 21.
Did CrossFit WOD "Annie"
Double-unders
Sit Ups
50,40,30,20,-10reps For time:
(8:30)-I need to work on those Double-unders some more!
Double-unders
Sit Ups
50,40,30,20,-10reps For time:
(8:30)-I need to work on those Double-unders some more!
Thursday, February 17, 2011
Training Log 20.
Did David's 5pm class on Wednesday.
Thrusters
Hindu Push ups
Burpees
Star Jumps
AMRAP-20min
Finished with:
2hand Swings & Sumo DL-HP Super Set.
Thrusters
Hindu Push ups
Burpees
Star Jumps
AMRAP-20min
Finished with:
2hand Swings & Sumo DL-HP Super Set.
Wednesday, February 16, 2011
Tuesday, February 15, 2011
Training Log 19.
Monday A.M. Open Gym:
Worked on some workouts for my classes and Personal Trainings.
1. 2Hand Swing/Burpee Super Set: 21,18,15,12,9 (53#KB)
-----------------------------------------------------------------------------------------------------
Afternoon:
Sumo DL High-Pull/Sprint(100m): 5,7,10,12,15reps of SDLHP(53#KB)
Finished with Clean and Split Jerk:
PR!!!! 180# on the Split Jerk! Happy Valentines Day To Me!
Worked on some workouts for my classes and Personal Trainings.
1. 2Hand Swing/Burpee Super Set: 21,18,15,12,9 (53#KB)
-----------------------------------------------------------------------------------------------------
Afternoon:
Sumo DL High-Pull/Sprint(100m): 5,7,10,12,15reps of SDLHP(53#KB)
Finished with Clean and Split Jerk:
PR!!!! 180# on the Split Jerk! Happy Valentines Day To Me!
Saturday, February 12, 2011
265# Dead Lift PR!!!
Check out this awesome performance by TKC member Monica. She just broke her Dead Lift PR by 20#! She's Dead Lifting 265# at 125# Body Weight! Awesome job Monica!
Friday, February 11, 2011
Training Log 18.
Did CrossFit WOD "Wittman"
2hand Swings-15 (53#KB)
Power Cleans-15(95#KB)
Box Jumps-15(24in Box)
x 7rounds
(Thursday afternoon. It was my off day but I couldn't resist)
2hand Swings-15 (53#KB)
Power Cleans-15(95#KB)
Box Jumps-15(24in Box)
x 7rounds
(Thursday afternoon. It was my off day but I couldn't resist)
Thursday, February 10, 2011
Seguin Seminars
We have some awesome seminars coming up in Seguin.
Olympic Lifting with Oleg Kechko on February 26th at the Texas Kettlebell Club. (Adults)
Gracie Jiu-Jitsu with Relson Gracie (8th Degree Black Belt) on March 15th at Seguin MMA.(Kids/Adults)
The Texas Kettlebell Club and Seguin MMA are located at:
2331 Hwy 46 N.
Seguin, TX 78155
Next to Cavco and across from the Cattle Auction and Acco Feeds.
Olympic Lifting with Oleg Kechko on February 26th at the Texas Kettlebell Club. (Adults)
Gracie Jiu-Jitsu with Relson Gracie (8th Degree Black Belt) on March 15th at Seguin MMA.(Kids/Adults)
The Texas Kettlebell Club and Seguin MMA are located at:
2331 Hwy 46 N.
Seguin, TX 78155
Next to Cavco and across from the Cattle Auction and Acco Feeds.
Texas Winter
The cold hasn't slowed the TKC down. We've had a great turn out despite the cold Texas winter. I can't wait for it to warm up though. I don't mind the Texas heat.
Wednesday, February 9, 2011
Training Log 17.
Tuesday: Did a variation of the CrossFit WOD.
Hand Stand Push Ups-5
Toe Through Rings-10
Cleans-15
x 5
(The original WOD called for Med-Ball Cleans, I did 95# BB Oly Cleans instead.)
Finished off with:
Muscle Ups-2
Dead Lift-3(225#BB)
HSPU-4
x 4 Rounds
Hand Stand Push Ups-5
Toe Through Rings-10
Cleans-15
x 5
(The original WOD called for Med-Ball Cleans, I did 95# BB Oly Cleans instead.)
Finished off with:
Muscle Ups-2
Dead Lift-3(225#BB)
HSPU-4
x 4 Rounds
Tuesday, February 8, 2011
Kettlebell Competition
I want to congratulate one of our former students now TKC instructor Bobby, on his First Place win in the Long Cycle Kettlebell competition!
We're looking to bring the Kettlebell Competitions to Seguin soon. So all you gireviks get ready!
Anyone interested in Kettlebells, CrossFit, MMA, Jiu-Jitsu, Boxing, Kick Boxing, and Olympic Lifting. Come check out our school.
2331 Hwy 46 N.
Seguin, TX 78155
We're looking to bring the Kettlebell Competitions to Seguin soon. So all you gireviks get ready!
Anyone interested in Kettlebells, CrossFit, MMA, Jiu-Jitsu, Boxing, Kick Boxing, and Olympic Lifting. Come check out our school.
2331 Hwy 46 N.
Seguin, TX 78155
Sunday, February 6, 2011
What Is the TKC?
The Texas Kettlebell Club (TKC) is Seguin's premiere Strength and Conditioning training facility. This is NOT your normal health club or gym. We use Kettlebells, Tires, Battling Ropes, Olympic Lifts, Hammers, and Olympic Rings. We train indoor and outdoor. Our Instructors have Certifications in Kettlebells(RKC/HKC/IKFF), CrossFit, Personal Training, and Warrior Diet. The TKC takes ordinary people and in a short time produces extraordinary results. There is no B.S. here! It takes training hard and eating right to get those results. No magic pills or short cuts!
The TKC operates like a family, our instructors are always there to help you out with whatever you need. Whether it be nutrition, scaling a workout, or help on a particular exercise.
Interested in joining the TKC family? We offer 2 FREE trial classes. Decide for yourself if the TKC is right for you. Contact us now at texaskettlebellclub@gmail.com or 830-556-4180. Or feel free to stop by and observe a class at anytime. Whether you are a beginner or been in the strength game for a while, we have something for you!
The TKC operates like a family, our instructors are always there to help you out with whatever you need. Whether it be nutrition, scaling a workout, or help on a particular exercise.
Interested in joining the TKC family? We offer 2 FREE trial classes. Decide for yourself if the TKC is right for you. Contact us now at texaskettlebellclub@gmail.com or 830-556-4180. Or feel free to stop by and observe a class at anytime. Whether you are a beginner or been in the strength game for a while, we have something for you!
Training Log 16.
Saturday:
Did David's 12noon class at the Texas Kettlebell Club
Workout 1.
1. Over Head Squat (65#BB)-15
2. Knees to Elbow-10
3. Hand Stand Push Ups-5
---------------------------------------------------------
Workout 2.
Snatch L/R and Sumo DL High Pull: Super Set(1x44#KB)
21,15,9reps of each
----------------------------------------------------------
Workout 3.
Push Press-5(135#BB)
Push Up-10
Body Weight Squat-15
x 10rounds
----------------------------------------------------------
I finished up on my own with another super set:
DB(2x35#) Hang Cleans and Hand Stand Push Ups
5, 7, 10, 12, 15reps of each
Did David's 12noon class at the Texas Kettlebell Club
Workout 1.
1. Over Head Squat (65#BB)-15
2. Knees to Elbow-10
3. Hand Stand Push Ups-5
---------------------------------------------------------
Workout 2.
Snatch L/R and Sumo DL High Pull: Super Set(1x44#KB)
21,15,9reps of each
----------------------------------------------------------
Workout 3.
Push Press-5(135#BB)
Push Up-10
Body Weight Squat-15
x 10rounds
----------------------------------------------------------
I finished up on my own with another super set:
DB(2x35#) Hang Cleans and Hand Stand Push Ups
5, 7, 10, 12, 15reps of each
Training Log 15.
Friday: No morning class due to ice on the roads. It actually snowed in South Texas!
Friday Evening: The roads were clear of snow and ice by the evening time.
1. Worked on Olympic Cleans and Clean Pulls with: 135#/155#/165#
Friday Evening: The roads were clear of snow and ice by the evening time.
1. Worked on Olympic Cleans and Clean Pulls with: 135#/155#/165#
Training Log 14.
Wednesday: Did David's Lunch Class 12:15 at the Texas Kettlebell Club.
Cleans-25(135#BB)
Burpees-50
Hindu Push Ups-50
Star Jumps-50
Ab Crushers-50(35#KB)
Thrusters-25(115#BB)
Time 20:38
(I started with 135# BB on the thrusters but was only getting 2reps at a time decided to drop weight to 115#)
Cleans-25(135#BB)
Burpees-50
Hindu Push Ups-50
Star Jumps-50
Ab Crushers-50(35#KB)
Thrusters-25(115#BB)
Time 20:38
(I started with 135# BB on the thrusters but was only getting 2reps at a time decided to drop weight to 115#)
Wednesday, February 2, 2011
Training Log 13.(PR) "Grace"
Did CrossFit "Grace" which calls for 135#BB Clean and Jerk. My new time 7:30!
Not to bad, the 135# is not heavy for most but when you're 123# Body Weight it's a little harder.
Not to bad, the 135# is not heavy for most but when you're 123# Body Weight it's a little harder.
Tuesday, February 1, 2011
Training Log 12.
1. 400m
2. KB 2 Hand Swings-21
x 5 Rounds
Finisher:
1. Battling Rope
2. Wall Ball
3. Tire Flip
(1min each, switching on the min x2 for 6 min total non stop, 1min break then did it again.)
2. KB 2 Hand Swings-21
x 5 Rounds
Finisher:
1. Battling Rope
2. Wall Ball
3. Tire Flip
(1min each, switching on the min x2 for 6 min total non stop, 1min break then did it again.)
Sunday, January 30, 2011
Training Log 12.
Saturday 01-29-2011
I took David's 12noon class at the Texas Kettlebell Club.
1. Sprint 400m
2.Over Head Squats-15reps(65#BB)
x 5 Rounds
Finish: Tabata style
1.2Hand Swings(53#KB)
2. Push Press(2x 35#KBs)
3. Bent Rows(2x35#KBs)
x 4 Rounds
--------------------------------------------------------------------------------
I was a really nice day out so we took advantage and headed out side. Texas weather seems to change every 5min!
I took David's 12noon class at the Texas Kettlebell Club.
1. Sprint 400m
2.Over Head Squats-15reps(65#BB)
x 5 Rounds
Finish: Tabata style
1.2Hand Swings(53#KB)
2. Push Press(2x 35#KBs)
3. Bent Rows(2x35#KBs)
x 4 Rounds
--------------------------------------------------------------------------------
I was a really nice day out so we took advantage and headed out side. Texas weather seems to change every 5min!
Training Log 11.
Friday 01-28-2011
Morning Workout:
1. Hand Stand Push Ups-5
2. Dead Lift- 5(275# BB)
x6 Rounds in 10 min
This was just a little practice for the net time I do CrossFit "Diane".
Afternoon:
Took David's class at 5pm. Power Day!
Power Jerks- 10sets of 10reps(115#BB)
Bent Rows- 10sets of 10reps(115#BB)
(Super Set)
2KB Squats-10sets of 7reps(2x32kg KBs)
Dead Lifts-10sets of 10reps(185#BB)
(Super Set)
Morning Workout:
1. Hand Stand Push Ups-5
2. Dead Lift- 5(275# BB)
x6 Rounds in 10 min
This was just a little practice for the net time I do CrossFit "Diane".
Afternoon:
Took David's class at 5pm. Power Day!
Power Jerks- 10sets of 10reps(115#BB)
Bent Rows- 10sets of 10reps(115#BB)
(Super Set)
2KB Squats-10sets of 7reps(2x32kg KBs)
Dead Lifts-10sets of 10reps(185#BB)
(Super Set)
Wednesday, January 26, 2011
Training Log 10.(PR)
1.BB Push Press-15
2.Frog Jumps-21
3.Bent Rows-15
4.Star Jumps-21
5.Hang Cleans-15
6.Burpees-21
x 3 rounds
(95#BB)
1.Battling Rope-1min
2.Star Jump-1min
3.2Hand Swings-1min
x2. (6min total non stop switching on the minute.)
Special Thanks to Monica for helping me out with this one!
Finished: Worked on Olympic Cleans with 135#, 155#, 165#. Got a Personal Record (PR) on the Clean and Split Jerk 175#!
2.Frog Jumps-21
3.Bent Rows-15
4.Star Jumps-21
5.Hang Cleans-15
6.Burpees-21
x 3 rounds
(95#BB)
1.Battling Rope-1min
2.Star Jump-1min
3.2Hand Swings-1min
x2. (6min total non stop switching on the minute.)
Special Thanks to Monica for helping me out with this one!
Finished: Worked on Olympic Cleans with 135#, 155#, 165#. Got a Personal Record (PR) on the Clean and Split Jerk 175#!
Tuesday, January 25, 2011
Training Log 9.
Monday, January 24th, 2011.
Workout:
1.Snatch 10L/10R(53#KB)
2.Burpee 10
3.Box Jump 20
x 7 rounds
(20min Time Limit)
Finished up with: Muscle ups, 88#KB Snatches, and KB Single Arm Rows.
Workout:
1.Snatch 10L/10R(53#KB)
2.Burpee 10
3.Box Jump 20
x 7 rounds
(20min Time Limit)
Finished up with: Muscle ups, 88#KB Snatches, and KB Single Arm Rows.
Monday, January 24, 2011
Training Pics
Doing Some Hammer Drills
Kettlebell Swings
Battling Ropes Are Harder Than They Look
The Texas Kettlebell Club training incorporates cardio, strength, and coordination giving you a full body work out in a short time. You WILL shed fat and build a sleek physique. There is no need to spend hours in the gym. The TKC is for those who are serious about getting fit. Contact us now and see if this training is right for you: texaskettlebellclub@gmail.com or 830-556-4180
Training Log 8.
Friday's Training:
A.M. Training.
Hammers 16# 20L/20R
A.M. Training.
Hammers 16# 20L/20R
Cleans 135#BB
7 Rounds
--------------------------------------
Did David's Class in the afternoon.
2KB Floor Press(2x53#KBs)
DB Curls(2x35#DBs)
10sets of 10reps
2KB Lunges(2x53#KBs)
BB Power Cleans(95#BB)
10sets of 10reps
7 Rounds
--------------------------------------
Did David's Class in the afternoon.
2KB Floor Press(2x53#KBs)
DB Curls(2x35#DBs)
10sets of 10reps
2KB Lunges(2x53#KBs)
BB Power Cleans(95#BB)
10sets of 10reps
Wednesday, January 19, 2011
Training Log 8.
Tuesday, January 18, 2011,
Long Cycle Practice:
2KB Clean and Jerk 1min on 30sec off x3/ 30sec on/ 15sec off x3
1. KB Snatch(1x 53#KB) & Burpee Super Set: 5,7,10,12,15reps of each
2. BB Hang Cleans (95#BB) & Ring Dips Super Set: 10-1
_______________________________________________________________
Afternoon Training:
1. 2Hand Swing-25
2. Goblet Squat-25
3. Sumo DL High Pull-25
2KB Windmills 5L/R x2
1. 2KB Cleans-25
2. 2KB Push Press-25
3. 2KB Bent Row-25
2KB Windmills 5L/R x2
Finished with: 275#BB Dead Lift and Hand Stand Push Ups Super Set
2 Dead Lifts/7 HSPU x 5 Rounds
Long Cycle Practice:
2KB Clean and Jerk 1min on 30sec off x3/ 30sec on/ 15sec off x3
1. KB Snatch(1x 53#KB) & Burpee Super Set: 5,7,10,12,15reps of each
2. BB Hang Cleans (95#BB) & Ring Dips Super Set: 10-1
_______________________________________________________________
Afternoon Training:
1. 2Hand Swing-25
2. Goblet Squat-25
3. Sumo DL High Pull-25
2KB Windmills 5L/R x2
1. 2KB Cleans-25
2. 2KB Push Press-25
3. 2KB Bent Row-25
2KB Windmills 5L/R x2
Finished with: 275#BB Dead Lift and Hand Stand Push Ups Super Set
2 Dead Lifts/7 HSPU x 5 Rounds
Tuesday, January 18, 2011
TKC Pics. 01-15-11
TKC Crew out at the MMA Fights in S.A.
Me on the bar doing the Marine Corps Pull Up test. I got 29 reps, dead hang Pull Ups. Max reps for 100 points is 20 reps.
Monday, January 17, 2011
Training Log 7.
Warmed up with some light Snatches: 1x 44# KB 1min Left/1min Right x2(4min total)
1. TRX Atomic Push Up 1min
2. Sand Bag( 45#)Walking Lunges 1min
x2(4min Total Non Stop)
1. Push Press & Bent Row Super Set: 10-1 with 95# BB
Finished up with Cleans and Split Jerks:
BB 95# for warm up on Full Cleans: 1rep x 5 sets
---------------------------------------------------
BB 155# Olympic Cleans/ Front Squats/ Split Jerks
Didn't keep track of my numbers here. This was during open gym so I was helping people out as well.
Worked on Full Olympic Cleans first 1 rep at a time. Then Front Squats no more than 7 reps at a time. Then Split Jerks all with 155# BB. My PR is 170# on the Split Jerk @ 123# Body Weight.
1. TRX Atomic Push Up 1min
2. Sand Bag( 45#)Walking Lunges 1min
x2(4min Total Non Stop)
1. Push Press & Bent Row Super Set: 10-1 with 95# BB
Finished up with Cleans and Split Jerks:
BB 95# for warm up on Full Cleans: 1rep x 5 sets
---------------------------------------------------
BB 155# Olympic Cleans/ Front Squats/ Split Jerks
Didn't keep track of my numbers here. This was during open gym so I was helping people out as well.
Worked on Full Olympic Cleans first 1 rep at a time. Then Front Squats no more than 7 reps at a time. Then Split Jerks all with 155# BB. My PR is 170# on the Split Jerk @ 123# Body Weight.
Sunday, January 16, 2011
MMA Fights in S.A.
Boone and me after his second round victory by arm bar in San Antonio.
Boone trains at Seguin MMA and The Texas Kettlebell Club in Seguin, TX.
Saturday, January 15, 2011
Training Log 6.
Did Davids Saturday 12:00 Class:
Double Unders-50
Clean and Press-10L/10R
Star Jumps-100
1KB Clean Squats 5L/5R
Body Weight Squats-100
1KB Snatches 10L/10R
Hindu Squats-100
2 Hand Swings-20
(X2)
Used 1x53# KB for all KB stuff except the 2 hand Swings, used 1x70#KB.
Double Unders-50
Clean and Press-10L/10R
Star Jumps-100
1KB Clean Squats 5L/5R
Body Weight Squats-100
1KB Snatches 10L/10R
Hindu Squats-100
2 Hand Swings-20
(X2)
Used 1x53# KB for all KB stuff except the 2 hand Swings, used 1x70#KB.
Training Log 5.
Friday 01-14-2011
Morning: Worked on Muscle Ups and Dead Lifts: 4muscle ups 2 Dead Lifts x 5sets
(275# BB for Dead Lifts)
-------------------------------------------------------------------------------------
David's 5pm Class at the Texas Kettlebell Club:
2KB Alternating Press & 1KB Bent Row super set: 10sets of 10reps
(2x 44#KBs/ 1x 32# KB)
Dead Lift & Weighted Pull up Super set: 10sets of 10reps
(155# BB/ 20#KB for 2 sets/15# KB for 3sets/ BW for 5sets of Pull Ups)
Morning: Worked on Muscle Ups and Dead Lifts: 4muscle ups 2 Dead Lifts x 5sets
(275# BB for Dead Lifts)
-------------------------------------------------------------------------------------
David's 5pm Class at the Texas Kettlebell Club:
2KB Alternating Press & 1KB Bent Row super set: 10sets of 10reps
(2x 44#KBs/ 1x 32# KB)
Dead Lift & Weighted Pull up Super set: 10sets of 10reps
(155# BB/ 20#KB for 2 sets/15# KB for 3sets/ BW for 5sets of Pull Ups)
Thursday, January 13, 2011
Training Log 4.
Worked out along side Christine at 4pm. Just before class started. Here's what we did:
1.2 Hand Swings-21reps (70#KB)
2.Burpee-15reps
3.BB Push Press-9reps (115#)
AMRAP-20min: I got 9 rounds + 21 Swings and 2 Burpees
Finished Up with some Tabata style super set: 8 rounds of each total.
1.BB Snatch- 75# BB
2. Ab Crusher-1x 44# KB
Finished off the day with some: Chicken Breast, Asparagus, Black Beans, Cashew Butter, and Bulgarian Yogurt. With lots of Water.
1.2 Hand Swings-21reps (70#KB)
2.Burpee-15reps
3.BB Push Press-9reps (115#)
AMRAP-20min: I got 9 rounds + 21 Swings and 2 Burpees
Finished Up with some Tabata style super set: 8 rounds of each total.
1.BB Snatch- 75# BB
2. Ab Crusher-1x 44# KB
Finished off the day with some: Chicken Breast, Asparagus, Black Beans, Cashew Butter, and Bulgarian Yogurt. With lots of Water.
Wednesday, January 12, 2011
Training Log 3.
Warm Up:
1KB Snatch and Pull Up Super Set: 21, 15, & 9reps of each.
Workout:
1. 2KB Squats 4sets of 10reps(40total)(2x 70#KBs)
2. 2KB Clean and Press 5sets of 5reps(2x 44#KBs)
3. 2KB Renegade Rows 3sets of 10reps each arm( 2x 70#KBs)
Brk
1. 2KB Squats 7
2. Single Arm Rows 10L/10R
x5 rounds
Finished up with some light Olympic Cleans: 95# Barbell & 45# Sand Bag Walking Lunges.
Took it easy on my upper body. Still feeling the Muscle ups, Hand Stand Push Ups, and The Jump Rope I did with the classes.
1KB Snatch and Pull Up Super Set: 21, 15, & 9reps of each.
Workout:
1. 2KB Squats 4sets of 10reps(40total)(2x 70#KBs)
2. 2KB Clean and Press 5sets of 5reps(2x 44#KBs)
3. 2KB Renegade Rows 3sets of 10reps each arm( 2x 70#KBs)
Brk
1. 2KB Squats 7
2. Single Arm Rows 10L/10R
x5 rounds
Finished up with some light Olympic Cleans: 95# Barbell & 45# Sand Bag Walking Lunges.
Took it easy on my upper body. Still feeling the Muscle ups, Hand Stand Push Ups, and The Jump Rope I did with the classes.
Kettebells and CrossFit
Our training at the TKC is a mix of Kettlebells and CrossFit. I'm a certified Kettlebell Instructor and a Certified CrossFit trainer. I love the CrossFit training methodology! Kettlebells are a great way to add a little more variety to my training. Come see for yourself what the Texas Kettlebell Club is all about. Contact us for 2 free trial classes see if this Club is right for you. Only for those serious about getting in shape!
Contact us now:
texaskettlebellclub@gmail.com or 830-556-4180
Contact us now:
texaskettlebellclub@gmail.com or 830-556-4180
Tuesday, January 11, 2011
Training Log 2.
My Morning Workout: Our 20# Med-Balls are busted and I only had a 15# Med-Ball.
1.Muscle Ups-6
2.Wall Ball(15# )(20#ers are busted)-30
3.Hand Stand Push Ups-12
4.Power Cleans(135#)-15
x 3rounds
1.Muscle Ups-6
2.Wall Ball(15# )(20#ers are busted)-30
3.Hand Stand Push Ups-12
4.Power Cleans(135#)-15
x 3rounds
Training Log 1.
Only had a small window to workout Monday between classes. Here is what I did.
Warm Up: 70# KB Snatches 5L/5R with 1min of Jump rope x 5 rounds
1. Dead lift 275#- 5reps
2. Oly Barbell Clean 155#- 5reps
3. Hand Stand Push Ups- 5 reps
x 5 Rounds
-----------------------------------
1. 2KB Snatches & Burpee Super Set 21,18,15,12, & 9reps.
---------------------------------------------------------------
Finished up with some Battling Ropes / Star Jump super set switching on the minute for 6min total non-stop.
Warm Up: 70# KB Snatches 5L/5R with 1min of Jump rope x 5 rounds
1. Dead lift 275#- 5reps
2. Oly Barbell Clean 155#- 5reps
3. Hand Stand Push Ups- 5 reps
x 5 Rounds
-----------------------------------
1. 2KB Snatches & Burpee Super Set 21,18,15,12, & 9reps.
---------------------------------------------------------------
Finished up with some Battling Ropes / Star Jump super set switching on the minute for 6min total non-stop.
Monday, January 10, 2011
Training For Modern Warriors
Here's a small example of one of our high intensity classes. Burn fat, build muscle, and forge a warriors physique!
Interested in trying one of our classes? Contact us at texaskettlebellclub@gmail.com or call (830)556-4180 for 2 free trial classes. See if it's right for you.
See what others are saying visit: http://www.texaskettlebellclub.com/Testimonials.html
Interested in trying one of our classes? Contact us at texaskettlebellclub@gmail.com or call (830)556-4180 for 2 free trial classes. See if it's right for you.
See what others are saying visit: http://www.texaskettlebellclub.com/Testimonials.html
Sunday, January 9, 2011
New Open Gym Times
We'll now have "Open Gym" time between the AM class and Lunch class on Monday's and Wednesday's 10am-12noon. and Friday's 7pm-8pm.
I'll have a workout posted on the board or you can come in and work on anything you want. I'll be doing my workout as well, feel free to jump in.
I'll have a workout posted on the board or you can come in and work on anything you want. I'll be doing my workout as well, feel free to jump in.
Morning Coffee
I'm enjoying my coffee this morning with some coconut milk creamer, a great alternative to regular creamers. I've also added a little Cinnamon to my coffee to top it off.
Saturday, January 8, 2011
Personal Training
I've got a couple of slots available now for Personal Training session. It's first come first serve for the time slots. Hit me up if you're interested: gaitan.jesus@gmail.com . Be sure to check out our website if you're not familiar with what we do. For serious people only. If you want A/C and Heat...this isn't for you.
http://www.texaskettlebellclub.com/
http://www.texaskettlebellclub.com/
Saturday Class 01-08-2011
It's Saturday we had Three Classes: 10am/11am/ and 12Noon.
Put my class through a 6 station circuit with two exercises at each station. We worked on Battling Ropes, Olympic Rings(Pull ups/Muscle Ups/Dips), Tire Flips(300#/150#), and some KB Work.
Took David's Class at 12noon. We did some KB juggling, Burpee to Pull up combo, and some other fun exercises! I was able to get some behind the back passes down with the 44# KB. No to bad!
Put my class through a 6 station circuit with two exercises at each station. We worked on Battling Ropes, Olympic Rings(Pull ups/Muscle Ups/Dips), Tire Flips(300#/150#), and some KB Work.
Took David's Class at 12noon. We did some KB juggling, Burpee to Pull up combo, and some other fun exercises! I was able to get some behind the back passes down with the 44# KB. No to bad!
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