Weightlifting Meet

Tookie Invitational-November 2, 2013.

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CrossFit Seguin: WOD

CrossFit Seguin: WOD: Up and Over Push Ups-20(T) OH Lunges-20(T)(45#M/35#W) *Sled Sprint(95# @140ft Total) AMRAP-25min --------------------------------------...

Fast Finisher

Burpee and Kettlebell Snatch Finisher:

 

Burpee-7

KB Snatch-5,4,3 Reps Each Arm

 

AMRAP-7min, 10min, or 12min(Pick one).

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Jesus Gaitan

Certified in:

 

Kettlebells(RKC/SFG), CrossFit, and

Underground Strength Coach L-3

 

gaitan.jesus@gmail.com

G-WOD

Body Weight Squats-30
Hindu Push Ups-20
Reverse Lunge-30(Total)

AMRAP-20min

Finish: Plank Hold 1min x3 Rounds(30sec Break Between Rounds)
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Buy in: 800M Run then;

Push Up
Burpee
Butterfly Sit Up

21,18,15,12, and 9 Reps of each:
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Full Gasser-1
Push Up-7
Full Gasser-1
Burpee-9

AMRAP-10min

Finish: Light Run/Jog-15min
(Full Gasser is a 53yard Sprint x2, over back, over back)
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Dumbbell or KB Snatch-20(10L/10R)
Burpee-20
V-Up-20

x4 Rounds: For Time, AFAP(As Fast As Possible)
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Training Clips

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Jesus Gaitan

Owner-TKC/CrossFit Seguin

 

Certified in:

Kettlebells(RKC/SFG), CrossFit, and

Underground Strength Coach L-3

 

gaitan.jesus@gmail.com

G-WOD

In need of a quickie? Here's a quick one...5x5x5x3

5 Reps of 5 Exercises, Times 5 rounds; Repeat 3 times with 90sec break, AFAP.

Push Ups-5
Sit Out-5L/5R
Burpees-5
Jumping Lunges-5L/5R
*Squat Jump-5

x5 Rounds =1 Set; Repeat 3 Times:
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*If you have access to a KB or DB, Replace Squat Jump with: KB/DB Snatch 5L/5R

Outdoor Training

Some day's I like to take my training outdoors....Climbing Trees, Presses and Squats with Stones and Logs. 

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Jesus Gaitan

Owner-CrossFit Seguin

 

Certified in:

 

CrossFit, Kettlebells(RKC/SFG), and

Underground Strength Coach

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Open Gym WODs/SWODs-2

Pull Ups(or Ring Rows)-25
Burpee-30
400M Run(2 laps)

x3 Rounds:
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Suicide Sprint-3 Stops
Hang Clean and Press-Max Reps(95#M/65#W)

x4 Rounds:
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Double Unders-100
Burpee-40
Double Unders-75
Burpee-30
Double Unders-50
Burpee-20

x2 Rounds For Time:
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SWOD:

Stone to Shoulder (or Stone Loading)

1min Max Reps, 1min Rest for 20min( 10min of work)
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20min to work up to a 1RM(Rep Max) on the following Barbell Complex:

Squat Clean-1
Front Squat-2
Split Jerk-1

then;

10min AMRAP of the following:

Wall Ball-9
Burpee-7
Push Up-5
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Tire Flip

5min AMRAP
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Tire Flip
Burpee
Pull Up

1,2,3,4,5,6,7,8,9,10,11,12,13,1,4,15 Reps Of Each:
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Bear Complex(95#M/65#W)
Burpee

1,2,3,4,5,6,7,8,9,10 Reps of each:
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Bear Complex(Heavy)(135#-185#M/95#-125#W)
Burpee to Pull Up

5,4,3,2,1,2,3,4,5 Reps of Each:
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Dead Lift-7 @ 75%

x3 Rounds Then;

Dead Lift-5 @80%

x3 Rounds Then;

Dead Lift-3 @85%

x5 Rounds:
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Back Squat-10 @60%

x1 Then;

Back Squat-8 @65%

x1 Then;

Back Squat-8 @70%

x2 Then;

Back Squat-8 @75%

x3 Rounds:
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400M Run(2 Lap)
Ring Dips-15
Box Jump-20

x4 Rounds:
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800M Run(4 Laps)
Wall Ball-50

x3 Rounds:
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800M Run(4 Laps)
Pistols-30(Total)
Push Press-20(115#M/75#W)
600M Run(3 Laps)
Pistols-20(T)
Push Press-15
400M Run(2 Laps)
Pistols-10(T)
Push Press-10
200M Run(1 Lap)
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Open Gym WODs-1

"Fran"

Thrusters(95#M/65#W)
Pull Ups

21, 15, and 9 Reps of each For Time:
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"Diane "

Dead Lift(225#M/155#W)
HSPU

21, 15, and 9 Reps of each for time:
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"Elizabeth"

Clean(135#M/95#W)
Ring Dips

21, 15, and 9 reps of each For Time:
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"Grace"

Clean and Jerk-30reps(135#M/95#W)

For Time:
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"Helen"

400M(2 Laps)
Swings(A)-21(53#M/35#W)
Pull Ups-12

x3 Rounds For Time:
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"Nasty Girls"

Body Weight Squats-50
Muscle Ups-7
Hang Power Clean-10(135#M/95#W)

x3 Rounds For Time:
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"Nancy"

400M Run(2 Laps)
OHS(Over Head Squat)-15(95#M/65#W)

x5 Rounds For Time:
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G-WOD

Took a page from my ebook "WODs On The Go: 2"...Did this one in between working on my car:

Dive Bomber Push Ups-100
Pistols-100(Total)
Odd Object Ground to Shoulder(65# Keg)20(Total Reps)

AFAP(As Fast As Possible)
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G-WOD

WOD:
1A) Dead Lift-work up to a 3RM; Then:

2A)Pull Up Bar Complex-Muscle Up-3/Pull Up-3/Hanging Leg Raise-3
2B)Pistol-3L/3R
2C)Dead Lift-3 @90%of my 3RM ... x6 Rounds:

Training Clips:

A few training clips I put together from this year and last year. Body Weight, Barbell, Kettlebell, Oly Lifting.....and other FUN STUFF!!

I'm Certified in: Ketttlebells(RKC/SFG), CrossFit L-1, and I'm a Level-2 Underground Strength Coach.

G-WOD

This week has been BRUTAL at CrossFit Seguin! I hit this quick WOD for fun:

Air Squats-100
2KB Alternating Floor Press-50(25L/25R)2x44#
Walking Barbell Lunges(On Back)-30(Total)-95#

x3 Rounds:

Finished out with Kim's GTG WOD:

Ring Dips-10
Pistols-12(Total)
Hanging Leg Raise-15

x3Rounds
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CrossFit Seguin: BootCamp Divas-Strong Man-Power Lifting at CrossFi...

These are some awesome new programs we have at CrossFit Seguin! Check them out >>>
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CrossFit Seguin: BootCamp Divas-Strong Man-Power Lifting at CrossFi...: New Programs at CrossFit Seguin! BootCamp Divas: Boot camp Divas is expanding. A NEW 3 week session will begin on Wednesday, May 29th! ...

G-WOD

Bar and Barbell Challenge:

Bear Complex(light to medium weight)
Pull Up Bar Complex

1,2,3,4,5,6,7,8,9,10reps of each:
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For my Power Athletes, try this:

Bear Complex(Heavy(Body Weight or more minimum) or AHAP)
Pull Up Bar Complex

1,2,3,4,5,4,3,2,1 Reps Of Each:
(Stay strict as possible on the Muscle Ups)
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I used 115# For this Bear Complex 1-10reps. Pull Ups Bar complex is as follows: Muscle Up-1, Dead Hang Pull Up-1, and Hanging Leg Raise-1 = 1Rep. (AHAP= As Heavy As Possible.)

Here are a few alternatives for the Pull Up Bar Complex:(Stay as strict as possible on all exercises)
1: Burpee Chest to Bar Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
2. Burpee Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
3: Chest to Bar Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
4: Pull Up-1, Toe 2 Bar-1, Knee 2 Elbow-1.

G-WOD

I put my CrossFitters through this one yesterday...they 'LOVED" it!

Supine Ring(or TRX) Rows-Max Reps
Dive Bomber Push Ups-Max Reps
Sled Dog-100ft(135# minimum)

x4 Rounds(I put a 30min time cap on this one)
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Add up the total Ring Rows and the total Dive Bombers from the 4 rounds for your scores:
My Scores: Ring Rows: 215reps/Dive Bombers: 80 Reps

Any push up variation will work i you are not able to do Dive Bombers. Sled Dog is dragging the Sled facing forward, the Sled is behind you, run or sprint with it if you can. If you don't have a Sled, do Suicide Sprints with 3 stops:
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Farmers Walk

Testing out the Farmers Carrying Handles at CrossFit Seguin.

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gaitan.jesus@gmail.com

G-WOD

Reverse Barbell TGU(To Elbow)- 2L/2R
Stone Shoulder- 4-Total

x5 Rounds; Not For Time:
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This was a fun one! I used a 85# Barbell for the Reverse TGU, again, I didn't go all the way down, just to the elbow. If you're new to TGUs then I recommend using a Kettlebell instead of a Barbell. I used a 119# Stone for the first 3 rounds then moved to the 145# Stone.

Pull Ups

Some of my ladies stuck around after class and knocked out set of Dead Hang Pull Ups.

G-WOD

Wanted to hit a little body weight session yesterday, here is what I did:

Pull Up Bar Complex(Try to stay on the bar for the first 3 exercises)
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Bar Muscle Up-3
Strict Pull Up-3
Hanging Leg Raise-3
Pistol-3L/3R

AMRAP-12min
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It's your turn!

Sexy Beast of CrossFit Seguin, Tricia, and me after testing during the 2013 CrossFit Games Open.

G-WOD

Hit this WOD last week: Give it a try!

Weighted Pull Up-6(53# KB)
Weighted Ring Dip-6(35#KB)
Hanging Leg Raise-6(Slow Negative)

15min AMRAP
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G-WOD

I did this "FUN" challenge yesterday...give it a shot!

Tire Flip(320#)
Burpee
Strict Pull Up(Dead Hang)

1,2,3,4,5,6,7,8,9,10,11,12,13,14, and 15 Reps of each For Time:

(Description: Start with 1 Tire Flip, 1 Burpee, and 1 Dead Hang Pull Up, then 2 Tire Flips, 2 Burpees, and 2 Dead Hang Pull ups...continue till you've completed 15 of each, making it 120 total reps for each exercise.) Sub Strict Pull ups with: Kipping Pull Ups / Jumping Pull Ups/ Supine Bar Rows if needed.
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G-WOD

Loading up to the bar for this SWOD, give it a try!

 

Dead Lift-3 @2.5x Body Weight

Weighted Pull Up-6 @44# KB(Slow Negative -on the way down)

Ring Dips-9

 

x5 Rounds, Not For Time: Scale as needed.

(Warm Up consisted of working my way up to 2.5x Body Weight on the Dead Lift, mixed with regular Pull Ups, and Push Ups.)

CrossFit Seguin: WOD

This was a fun one! All you need is 2-Kettlebells(2x53# Men and 2x35# Women). The Burpee Broad Jump distance was 50M and them Sprint back 50M. Give it a try! Scale as needed:
CrossFit Seguin: WOD: Buy in: 800M Run, Then; 2KB Squats-8(2x53#M/2x35#W) V-up-12 Burpee Broad Jump(D) Sprint(Back) AMRAP-25min --------------------------...

CrossFit Seguin: Ruck Up!

Decided to hit a little Ruck last Sunday. This time on a trail with natural obstacles, trees, branches, rocks, and creeks. Kept the Ruck under 45# this time.

CrossFit Seguin: Ruck Up!: Hitting a Ruck trail run with some extra weight! ------------------------------ TKC-CrossFit Seguin 2331 Hwy 46 N. Seguin, TX 781...

CrossFit Seguin Pics

New Boot Camp Program

New program at CrossFit Seguin for all fitness levels: Beat Down Boot Camp with MMA Fighter and CrossFit Trainer Brock Balouch. Excellent program for anyone new to CrossFit or fitness in general.

Contact Brock at 210-393-5215 or email b.balouch80@gmail.com