Clean And Jerk

90Kg Clean and Jerk at 58KG Bodyweight. OK Weightlifting meet.

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.

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

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.)

Clean And Jerk

Working on the Clean and Jerk at the Olympic Lifting Seminar with Oleg Kechko.

Nov. 19th, 2011-CrossFit Seguin

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!!!

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/

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.

PR!

Got a PR on "Fran" yesterday: New time: 3:14. Nxt goal, sub 3min "Fran".

CrossFit Seguin Halloween

 Where's Waldo??

 "Che" and Marilyn Monroe

 "Che" and Heather

 Marco and "Che"

CrossFit Seguin Crew

CrossFit Seguin/AutoWorx

TKC/CrossFit Seguin Crew hanging with the AutoWorx Crew in Seguin.

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

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"

WOD For The Cure

CrossFit Seguin/Seguin MMA crew at the WOD For The Cure!

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!

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.

Clean And Jerk PR

Here is the video of me finally getting 200# on the Clean and Jerk! I'm at 125# Body Weight.

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.

WOD

Try this fun little WOD out:

800M Run
50 Burpees
50 Thrusters(75#)
800M Run
-------------------

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

My Crew

 CrossFit Seguin Crew Pre-FGB6

CrossFit Seguin Crew Post-FGB6 at Alamo CrossFit

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!

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

Burpee Challenge At CrossFit Seguin!

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...

Kettlebell Instructor, Maria, after a tough workout.

Boot Camp Divas At CrossFit Seguin

Some of the awesome Ladies at my gym, CrossFit Seguin!

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:
----------------------------------------------

Tire Flipping Fun!

Check out some of CrossFit Seguin's strong Ladies Flipping 320# Tires during the Boot Camp Divas training session!

TKC/CrossFit Seguin Gun Club

In my Military days I was an expert shooter. I like to keep that skill up. 

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

My Class Pics

 Vino on the 400# Tire for 50 Reps

My class getting up on Pull Ups!

PRs For August 2011

Jesus Gaitan: Body Weight 125#/ Age: 26.

Dead Lift: 335#
Olympic Clean and Jerk: 200#
Olympic Snatch: 130#

Action Pics at CrossFit Seguin!

 Muscle Ups!

 Wall Ball/Sumo DL HP

5pm Class Pic

Warrior Diet Seminar

Warrior Diet Seminar today at 1:30pm. BBQ to follow! All TKC/CrossFit Seguin members welcome!

New PR!

Got 195# PR on the Clean and Jerk at 125# Body Weight. Training at CrossFit Seguin!

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."

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: -----------------..."

CrossFit Seguin Pics



CrossFit Games

Been busy getting the CrossFit Seguin team through the CrossFit Games Workout. Lots of fun and painful: Here is my score:

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!"

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#.

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.

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!

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.

Training Log 24.

Did Maria's 7pm Class. 2KB Snatches. Skill work: HSPU/Muscle Ups. Then Outside for some High Intensity KBs and Sprints!

Olympic Lifting Seminar

Can't wait for the seminar! It's going to be a blast!

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.

Training Log 22.

Saturday:
Did The CrossFit Seguin WOD in the Morning before class:

2Hand Swing/Burpee Super Set

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!

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.

CrossFit Seguin

The Texas Kettlebell Club Gym is a CrossFit Affiliate Gym -AKA- CrossFit Seguin!

Action Pics

 Tossing the 53# KB around

 Battling Ropes

Warming Up on Olympic Cleans Before Making My 180# PR.

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!

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!

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)

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.

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.

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

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

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!

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

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#

Training Log 14.

Wednesday: Did David's Lunch Class 12:15 at the Texas Kettlebell Club.

Olympic 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#)

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.

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.)

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!

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)

Split Jerk PR

 Lifting Off On The Clean 175# PR

The Split Jerk 175# PR

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#!

Muscle Ups

Me working on Muscle Ups during open gym time at the Texas Kettlebell Club

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.

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
Olympic 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

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

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.

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.

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.

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.

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)

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.

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.

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

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

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.

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

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.

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.

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/

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!