Bodyweight Workout:

Shuttle Sprint-4x100ft(50ft over/ 50ft back =1)
Burpee-10
1min Rest
Shuttle Sprint-4x100ft
Bupree-8
1min Rest
Shuttle Sprint-4x100ft
Burpee-6
1min Rest
Shuttle Sprint-4x100ft
Burpee-4
1min Rest
Shuttle Sprint-4x100ft
Burpee-2
------------------------------
Do each Round AFAP(As Fast As Possible)

Best Exercise for a Six Pack:

Question: What's the best exercise for a six pack??

Answer: Repeat after me: "Abs are made in the kitchen", "Abs are made in the kitchen",  "Abs are made in the kitchen",  "Abs are made in the kitchen",  "Abs are made in the kitchen",   "Abs are made in the kitchen",  "Abs are made in the kitchen",  "Abs are made in the kitchen",  "Abs are made in the kitchen"....

Kettlebell Workout:

Double Kettlebell Squat-10-8-6-4-2 Reps(Ladder down each Round)-AHAP
Weighted Pull Ups or L-Sit/Strict-Pull Ups-5-10reps

x5 Sets:
----------------------------------------------------------------------------------------------
Double Kettlebell Thruster-12 (2x53lbs-M/2x35lbs-W)
Lateral Burpee-8

AMRAP10min: or 5 Rounds for Time:
-------------------------------------------------------------------------------------------

Hand to Hand KB Drills with the 70lbs Kettlebell...over half bodyweight. #kettlebells #crossfit #playtime #gains #sfg #rkc #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 30, 2015 at 8:36am PDT

Follow me!

Follow me on Instagram >> https://instagram.com/jesus.gaitan.35/

Friday Open Gym SWOD: Weighted Ring Push Ups, Sandbag Ground to Shoulder, and Farmers Walk! #crossfitstrongman #swod #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 12, 2015 at 9:23am PDT

Food Log: 6/29/15

Breakfast: Coffee w/Half and Half Creamer

Lunch: 4 Scrambled Eggs, 5 pieces of Bacon, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: Small Salad (Mixed Greens, Mexican Cheese, Carrots), 2 Chicken Breast, White Rice, Organic Refried Pinto Beans, Greek Yogurt w/ Peanut Butter. Drink: Water, Propel Water(Grape).

Been slacking a little on my Food Log. As you can see I eat pretty simple. I don't keep track of how much I eat. I just eat till I'm full. Again, I don't eat breakfast because I'm not hungry in the morning. After years on the Warrior Diet, my body is use to going with out breakfast. I don't get hungry till about 11:30am. I usually eat my first meal at around 12noon to 1pm. My last meal of the day(Dinner) is my big meal.

Bodyweight Workout

Bear Crawl-100ft(50 over/50 back)
Sit Out-20
Burpee Broad Jump-100ft (50 over/50 back)
V-up-20

AMRAP-15min:
------------------------------------------------------

Kettlebell Workout

Buy in: 800m Run
Then;

Box Jumps-9(24"/20")
HSPU-7
1 Arm Snatch-5,4,3, Reps each Arm Unbroken**

AMRAP: 20min:
-------------------------------------------------------------
**KB does not touch the ground(switch hand in the air) until the entire number sequence is complete. 10 Burpee penalty if you set the KB down.
-------------------------------------------------------------

Kettlebell Workout

Warm Up: Turkish Get Ups-2L/2R (70#-53#-M/44#-35#-W)

AMRAP-5min:
--------------------------------------------------------------------------
Double Kettlebell Clean +Squat + Press
Target Burpee (6" above Max Reach)

1,2,3,4,5,6,7,8,9,10 Reps of Each:
--------------------------------------------------------------------------

Bodyweight Workout

Double Rope Climb-5-4-3-2-1 Reps
Strict Handstand Push Up-6

x5 Rounds:
-------------------------------------------
Finish: 1 mile Run: 6-7min pace:
--------------------------------------------

Kettlebell Workout

Double Kettlebell Push Press-Sub Max Reps
Double Under Jump Rope-30(or 60singles)

AMRAP-8min

3min Break Then;

Double Kettlebell Squats-Max Reps
Push Ups-20

AMRAP-8min:
----------------------------------------------------------
Finish:

400M Run (or Row if you have a Rower)
Ab Wheel Roll Out-20

x3 Rounds:
---------------------------------------------------------

Food Log: 6/25/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 2 Chicken Breasts, 1 Pickle, Greek Yogurt w/ Peanut Butter. Drink: Water/ Propel Water(Grape).

Dinner: 1 Big Bowl of Plov(Russian Rice and Meat dish), Two pieces of home made Bread, Butternut Squash, Greek Yogurt w/ Peanut Butter. Drink: Water

Home Made Bread

Bodyweight Workout

Sit Out-50 Total
Burpee-40
Hindu Push Up-30
Deck Squat-20
1000M Run
Deck Squat-20
Hindu Push Up-30
Burpee-40
Sit Out-50

For Time:
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Squats-10
Double Kettlebell Farmers Walk-160ft(80 over/80 back)

x5 Rounds:
-------------------------------------------------------------------
Double Kettlebell Reverse Lunge(Suitcase hold)-16(8L.8R)
V-Up-20

x4 Rounds:
-------------------------------------------------------------------

Kettlebell Workout:

Double Kettlebell Floor Press-5-10 Reps @AHAP

x4 Sets:
-------------------------------------------------------------
Plate Plyo Push Ups-12
KB-Towel Curls-10-15reps
Double Kettlebell Renegade Rows-20(10L/10R)

x5 Rounds:
-------------------------------------------------------------

Food Log: 6/24/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 5 pieces of Bacon, Salad( Cauliflower, Eggs, and Greens), Greek Yogurt w/Peanut Butter, 4 pieces of Kiwi.
Drink: Water

Dinner: Home made Lasagna(Chicken, Squash, Cheese, Tomato Sauce), Butternut Squash, 2 Squares of Mexican Cheese. Drink: Water and Propel Water(Grape Flavor)

Kettlebell Workout

Today's Kettlebell Workout is the same as the CrossFit Seguin Workout Of the Day(WOD). It's a fun and challenging workout!

EMOM-30min:

1st Min: Pull Ups-8 or Burpees-8
2nd Min: 1 Arm KB Thrusters-8L/8R(53lbs-M/35lbs-W)
3rd Min: 200M Run
--------------------------------------------------------------------
Sets a timer for 30min: On the first minute perform 8 Pull Ups(Sub-8 Burpees if you're not able to do Pull Ups). Whatever time is left on the clock, rest. Then on the next minute perform 8 1 Arm Ketlebell Thrusters on the Left, then 8 Kettlebell Thrusters on the Right. anytime let on the clock, rest. Then on the next minute Run 200M. Repeat this sequence till the 30min clock is up. Try your best to not skip a exercise or round. Enjoy! :)

Food Log: 6/23/15

Breakfast: Coffee w/ Half and Half Creamer

 

Lunch: Filet Mignon and Chicken w/Rice and Veggies. Lava Cake and Cheese Cake. Drink: Water and Coffee w/Creamer

 

Dinner: Steak, Greek Yogurt w/Peanut Butter. Drink: Water

Bodyweight Workout

Burpee Challenge: 1-20reps (210 Total) For Time:
-------------------------------------------------------------

Food Log: 6/21/15 and 6/22/15

6-22-15

Breakfast: Coffee w/ half and Half Creamer

Lunch: 5 Scrambled Eggs, 4 pieces of Bacon, 1 Pickle, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: 2 Bowls of Russian Plov(Rice & Meat) 1 piece of home made Bread, Greek Yogurt w/ Peanut Butter. Drink: Water

Plov

6-21-15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 1 Big Bowl of Home Made Chicken Noodle Soup(Rice Noodles), Russian Candy(See Picture Below), 3 squares of Brownies(made by my Daughter for Fathers Day) Drink: Coffee w/ Coffee mate Creamer( Vanilla Flavor) and Water.

Dinner: 1 Small bowl of Chicken Noodle Soup, 2 Chicken Breasts, White Rice, Organic Refried Pinto Beans, Russian Candy. Drink Water

Russian Candy

Kettlebell Workout:

Warm Up:

1 Arm Swings-7L/7R
Windmill-5L/5R
1arm Overhead Squat-3L/3R

x4 Rounds: Use a medium to light weight.
----------------------------------------------------
Double Kettlebell Swings-5 (2x53lbs-M/2x35lbs-W)
Double Kettlebell Cleans-7
Double Kettlebell Thrusters-9
Burpees-12

AMRAP-12min:
----------------------------------------------------

Do Crash Diets Work??

Crash diets work BUT they only work for as long as you can maintain them. If you're looking to make lasting changes, find a nutrition plan you can maintain, not just for a few weeks but for the rest of your life. I can't tell you how many people I've seen go on crash diets and lose 10, 30, 50...even 100 pounds! However, once they get off the "diet" they gain all the weight back, plus a few. Make it a lifestyle change. Find the foods that work best for YOUR body and YOUR goals...AND find foods and meals that you LIKE to eat! Eating healthy does NOT have to be boring.

2009 to 2015:

Maintained a Body weight of 123lbs to 130lbs

Current Bodyweight: 127lbs

Kettlebell Workout:

2 Hand Swing-30sec/30sec Rest
Goblet Squat-30sec/30sec Rest
Snatch-Left-30sec/30sec Rest
Burpee-30sec/30sec Rest
Snatch-Right-30sec
90sec Rest

x4 Rounds:
----------------------------------------
Finish:

Plank-1min
Russian Twist-20(10 each Side)

x4 Rounds:
---------------------------------------

Bodyweight Workout:

PT Test:

Pull Ups*- Max Reps(Unbroken)
5min Break
Push Ups-2min Max Reps( Rest in a downward dog position, knees can NOT touch the ground)
5min Break
3Mile Timed Run
-----------------------------------------
*Sub: Supine Ring Rows

Food Log: 6/20/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Scrambled Eggs, 4 pieces of Bacon, 2 small Bundt Cakes. Drink: Water

Dinner: Grad party: 2 plates of: Fried Chicken, Mashed Potatoes w/Gravy, Corn, 2 pieces of White Bread. 2 pieces of Cake, hand full of M&Ms. 2 Ham and Cheese Sandwiches. Drink: Water and Tea

Kettlebell Workout

15-12-9-6-3 Reps of Each
Double Kettlebell Clean and Press
Pull Ups (or Lateral Burpees)
Then;
10-8-6-3-2 Reps of Each
Double Kettlebell Squats
Hanging Leg Raises (or V-Ups)
Then;
5-4-3-2-1 Reps of Each
Double Kettlebell Snatch
Muscle Up (or Jump Rope Singles x10)

For Time:
-------------------------------------------------

Bodyweight Workout

Take 10min to Find a Max Height on Box Jump:
Or
Box Jump-5 (As High As Possible)
Plyo Clapping Push Up-10

x4 Rounds/1min Break Between Rounds.
--------------------------------------------------
Bulgarian Split Squat-12L.12R
Supine Bicycle-24(12 Each Side Alternating)
Double Under Jump Rope-50(100 singles)

AMRAP-15min:
---------------------------------------------------

Food Log: 6/19/15

Breakfast: Coffee No Creamer.

Lunch: 5 Scrambled Eggs, 5 pieces of Bacon, 1 Slice of home made Bread, Greek Yogurt w/ Peanut Butter. Drink: Water/ Coffee w/ Half and Half Creamer.

Dinner: 2 Bowls of home made Chicken Noodle Soup(Chicken, Rice Noodles, Spices and Mayonnaise), 1 Pickle, Greek Yogurt w/ Peanut Butter. Drink: Water

Bodyweight Workout

Shuttle Sprint 4x 80ft(40over/40back=1)

X4 Sets; 1min rest between sets.
---------------------------------------------------
Decline Push Up-15
V-Up-20
Hindu Squat-30

X5 Rounds:
------------------------------------------

Kettlebell Workout:

1000M Run*, then;

1 Arm Snatch
Burpee

5,7,10,12, & 15 Reps Each (Each arm for Snatch)

Then; Cash Out 1000M Run*
----------------------------------------------------------
*If you have a Rower, Row 1000M
----------------------------------------------------------
Finish:

Ab Wheel Roll Out: 12-20reps
Double Kettlebell Bulgarian Split Squat-10L/10R(2x53lbs-M/2x35lbs-W)

x3 Rounds:
---------------------------------------------------------

Food Log: 6/18/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Eggs, 4 pieces of Bacon, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: Small Salad, 2 BBQ Chicken, 2 Sausage, White Rice, Organic Refried Pinto Beans, Greek Yogurt. Drink: Water

Greek Yogurt

Kettlebell Workout

Double Kettlebell Clean and Jerk-5(AHAP-As Heavy As Possible)

*EOMOM-8min (4 Rounds)
-----------------------------------
Double Kettlebell Clean-3 (2x70lbs-53lbs-M/2x44lbs-35lbs-W)
Double Kettlebell Squat-6
Lateral Burpee-9

AMRAP-10min
-----------------------------------
Weighted Plank Hold-1-2min x 3sets/1min Break Between Sets; Use 15lbs to 45lbs Plate for weight.
----------------------------------------------------------
*EOMOM= Every Other Minute On the Minute

Bodyweight Workout

"Loredo"

Six Rounds of:

Squats-24
Push Ups-24
Walking Lunge Steps-24
400M Run
-------------------------------
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

How to Stop Being a "Little Bitch!" -Brandon Carter

Food Log: 6/17/15

Breakfast: Coffee w/Half and Half Creamer

Lunch: Potatoes, Eggs, and Bacon. Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: 2 Chicken Breasts, White Rice, Organic Refried Pinto Beans. Greek Yogurt w/ Peanut Butter,  Fit Crunch Chocolate Chip Cookie Dough Protein Bar. Drink: Water.

Jasmine Rice...my favorite!

Kettlebell Workout:

Warm Up:

Turkish Get Up-2L/2R

7min AMRAP: Easy pace.
---------------------------------
Double Kettlebell Floor Press-8-12 Reps-AHAP
Kettlebell Towel Curl-Max Reps-(35lbs-53lbs)
Double Kettlebell Renegade Row-16(8L/8R)-AHAP

x5 Rounds:
----------------------------------------------------------------
Finish: Heavy Bag Work-20min or Run/Jog/Walk-2-3miles

Music From My ipod-Polyphia:

Food Log: 6/16/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 3 Eggs 3 pieces of Bacon and 1 Red Potato. 1 Pickle. Fit Crunch Chocolate Chip Cookie Dough Protein Bar. Drink: Water

Dinner: 1/ 2- large Pickle, Small Salad(Mixed Greens, Pickles and Carrots chopped)  3 pieces of Tilapia, White Rice w/ tomato sauce, Green Beans. Fit Crunch Chocolate Chip Cookie Dough Protein Bar. Drink: Water

Kettlebell Workout:

Double Kettlebell Squat: 6-8 Reps x4sets
---------------------------------------------------
1 Arm Swings-10L/10R
Jump Rope-1min
Goblet Squat-20
Jump Rope-1min
Hindu Push Up-30
Jump Rope-1min

x3 Rounds:
--------------------------------------------------

Bodyweight Workout

Brutal Body Weight Workout:

3Min Max Reps-Push Ups
3min Max Reps-Burpee
3min Max Reps-Jumping Lunges
2min Max Reps-Push Ups
2min Max Reps-Burpee
2min Max Reps-Jumping Lunges
1min Max Reps-Push Ups
1min Max Reps-Burpees
1min Max Reps-Jumping Lunges
-----------------------------------------
**If you want to scale this up: Change the Push Ups to Hindu Push ups or Dive Bomber Push ups!!

Kettlebell Workout

Warm Up:

KB Windmill-5L/5R
Super Man-7

x4 Rounds:
--------------------------
Kettlebell Snatch-5L/5R
C2B Pull Up-10
Kettlebell  1 Arm Overhead Lunge-8L/8R  (70lbs-M/53lbs-W)
Push Up-20

AMRAP-20min:
----------------------------------------------------

Food Log: 6/15/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Eggs, 4 Pieces of Bacon, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: 2 BBQ Chicken, Mexican Rice, Organic Refried Pinto Beans, 2 pieces of Ezekiel Bread w/ Butter, 1 Cookies and Cream FIT Crunch Protein Bar. Drink: Water

Bodyweight WOD

400M Run
Bear Crawl-100ft(50' Over/50' Back)
Double Under Jump Rope-50
Push Up-25

AMRAP-18min:
---------------------------------------------

Intermittent fasting:

As you may have notices by my daily Food Log, I tend to skip breakfast and just have a cup of coffee. I get asked quite often how I can workout so hard without having breakfast.
For those that know me, you know I've been doing IF(intermittent Fasting) for sometime now.

I started because of my busy lifestyle. Teaching classes all morning plus private trainings and of course I needed to get my own workouts in before my evening sessions. I only had time for a light snack around lunch time, usually a piece of fruit and another cup of coffee sometime through out the day. With the help of my Brother in Arms, David B.(Warrior Diet Coach), I was able to do a 20hr fast with a 4hr eating window, known as the "Warrior Diet". During that time I got very lean but did not lose any strength. In fact I hit PRs all around! At 5' 2" I was a lean 123lbs. I stayed with the Warrior Diet for over 2 years and only switched over to a 16hr fast with a 8hr eating window to put on some more muscle mass. My body is so use to functioning this way that I never wake up hungry.
Fasting isn't for everyone. You have to find what works best for your body and YOUR goals. Fasting works great for my body and for my daily schedule. Another thing on Intermittent Fasting: It's not a diet, it doesn't tell you WHAT to eat, just WHEN to eat.

Here is a link to the Diane Rehm's Show where they talk about the latest research on Fasting:
>>>Intermittent Fasting <<<

Texas Flood: 06-14-15

Another round of rain brought the creeks up and over the roads.

Food Log: 6/14/15

Brunch: 4 Scrambled Eggs, 5 pieces of Bacon, Greek Yogurt w/ Honey, 2 pieces of Toast (Central market 100% Whole) w/ Butter. Drink: Coffee w/ Half and Half Creamer, Water.

Midday Snack: Butternut Squash(straight from our garden)

Dinner:  2 BBQ Chicken, White Rice, 4 Small Central Market Chocolate pecan Cookies. Drink: Water.

Butternut Squash

Food Log: 6/13/15

Breakfast: Coffee w/ half and Half Creamer

Lunch: 2 Chicken Breasts Chopped in to Chicken Strips w/Caesar Parmigiano as dip, 1/2 Grapefruit, 2 slices of Rhubarb Pie.

Dinner: BBQ Plate: BBQ Chicken, 1 Sausage, 2 pieces of Brisket, Rice, Beans,  2 slices of White Bread. Snack: Chex Mix Dessert: 3 Cake Balls, 2 Twizzlers. Drink: Water and Punch

Late Night Snack(Up Reading till 1am) Greek Yogurt w/ Peanut Butter.

Kettlebell and Bodyweight Workout

Bodyweight Workout:

"Cindy"
 Pull Ups-5 (Sub Burpees-5 if no Pull Up Bar)
Push Ups-10
Bodyweight Squats-15

AMRAP-3min/1min Break x3 Rounds: Start where you left off from previous round.
--------------------------------------------------------------------------------------------------------
Finish: Run: 3 Mile 7-8min Pace.
-----------------------------------------
Kettlebell Workout:

Burpee-15
Double Kettlebell Squat-Sub Max Reps(2x70lbs-53lbs-M/2x44lbs-35lbs-W)
Ab Crusher-20(Unbroken)-35lbs-M.25lbs-W

AMRAP-22min:
-------------------------------------------------------

CF Seguin Friday SWOD:

Weighted Ring Push Ups-Max Reps w/35# Plate

Sandbag Ground to Shoulder-10L/10R-80#

Farmers Walk-70ft Over/70ft Back-AHAP

 

x5 Rounds:

--------------------------------------------------------------------

 

Bodyweight Workout

Bodyweight Squats-50
Hindu Push Ups-40
V-Up-30
Jump Rope-2min
V-up-30
Hindu Push Up-40
Bodyweight Squat-50

For Time:
----------------------------

Food Log: 6/12/15

Breakfast: Coffee, No Creamer

Lunch: 4 Scrambled Eggs, 4 Pieces of Bacon, 1 Grapefruit, Greek Yogurt w/ Peanut Butter. Drink: Water.

Dinner: 1 Bowl of Borscht, 2 Chicken Breast, White Rice, Organic Refried Beans, Greek Yogurt w/ Peanut Butter.

Kettlebell WOD

Double Kettlebell Alternating Press-16(8L/8R)
Double Kettlebell Renegade Row-16(8L/8R)
Ab Crusher-16

x5 Rounds:
-------------------------------------------------------
Finish:

Tabata Two Hand Swings(20sec on/10sec Off x8 Rounds)
-------------------------------------------------------

Trap Bar Deadlift and Weighted Pull Up

One of my Favorite Combos: Deadlifts and Weighted Pull Ups!

Here's the Workout:

Trap Bar Deadlift-5 @95%of Deadlift 1RM

Weighted Pull Up-8 @53lbs Kettlebell

 

x5 Rounds:

-------------------------------------------------------------------

Food Log: 6/11/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 1 Chicken Breast, White Rice,1 bowl of Russian Borscht, Greek Yogurt w/ Peanut Butter, 1/4 Grapefruit. Drink: Water

Dinner: Small Salad(Mixed Greens, Green Onions, Mushrooms)1/2 Rotisserie Chicken, White Rice, Organic Refried Pinto Beans, 1 small Potato, Greek yogurt w/ Peanut Butter. Drink: Water

Potatoes from our garden.

Kettlebell WOD

Double Kettlebel Squat-5 (2x70lbs-53lbs-Men/2x44lbs-35lbs-Women)

EMOM-8min:
------------------------------------------------
200M Run
Burpees-12
Two Hand Swings-8(70lbs-M/53lbs-W)
Goblet Squat-8

AMRAP-14min:
------------------------------------------------

Bodyweight WOD:

Muscle Up-4
HSPU-6
Pistol-8(4L/4R-Alt)

AMRAP-12min:
--------------------------
or
--------------------------
Push Up-10
Supine Ring Rows-12
Bodyweight Squats-15

AMRAP-12min:
--------------------------

Kettlebell Workout:

Double Kettlebell Floor Press-6-10reps-AHAP
Weighted or Strict Pull Ups-5-10reps

x5 Rounds:
-------------------------------------------------------
Double Kettlebell Farmers Walk-140ft(70ft Over/70ft Back)-AHAP
V-ups-20

x4 Rounds:
------------------------------------------------------

Art...or Artifice?

Wise words from one of my former Instructors:

For more info on TORIS check out their website >> TORIS.ORG

Food Log: 6/10/15

Breakfast: Coffee w/Half and Half Creamer

Lunch: 4 Eggs, 6 pieces of Bacon, 2 pieces of Toast( Ezekiel Bread w/ Butter), 1 Grapefruit. Drink: Water.

Dinner: 2 Chicken Breasts, White Rice, 1/2 a can of Organic Refried Pinto Beans. 1 bowl of authentic Russian Borscht (made by a Russian from Russia..lol), Greek Yogurt w/Peanut Butter. Drink: Water ...For the record I was told it's not an authentic Russian meal without vodka :(

Borscht

Partner KB(or Bodyweight) Workout:

Kettlebell Variation:

1 Arm Snatch-8L/8R
Shuttle Sprint-4 @80ft(40ft over/40ft back)

x5 Rounds Each Person:
(Partner 1 completes a round while partner 2 Rests, then Partner 2 completes a Round while Partner 1 Rests.)
-----------------------------------------------------
Bodyweight Variation:

Burpee-10
Shuttle Sprint-5

x5 Rounds Each Person: Same format as above:
------------------------------------------------------

Metal Music: You Might Not Have Heard Of:

 

Metal music from my personal ipod. Different genres of Metal you might not have heard of. I tend to stay away from the mainstream.

Food Log: 6/9/15

Breakfast: Coffee w/Half and Half Creamer

Lunch: 5 Eggs, 5 Bacon, 2 Toast (Ezekiel Bread w/ Butter) Drink: Coffee w/Half and Half Creamer, Water.

Dinner: 1/2 HEB Rotisserie Chicken, White Rice, Organic Pinto Beans, Greek Yogurt w/Peanut Butter, Bite Size Snickers and Kit Kat. Drink: Water

Bodyweight WOD

400M Run
Burpee-30
Sit Out-20
Clapping Plyo Push Ups-10

AMRAP-15min:
----------------------------------
Finish:

*Strict Muscle Ups: 5,4,3,2,1 Reps
V-Ups-12

x5 Rounds: Not For Time:
For Round 1: Complete 5 Muscle Ups, then 12 V- Ups. Round 2 complete 4 Muscle Ups, 12 V-Ups.
-------------------------------------
*Scale to: Weighted Pull Ups, C2B Pull Ups, Pull Ups or Chin Ups.

Food Log: 6/8/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Scrambled Eggs, 5 pieces of Bacon, 2 pieces of Toast( Ezekiel Bread w/ Butter). Drink: Water

Dinner: Small Salad (Mixed Greens, Tomatoes, Cucumber, Dill, and Green Onions). 2 Boiled Chicken Drumsticks, White Rice, Green Beans, Couscous, Organic Refried Pinto Beans(3/4 can) . Greek Yogurt w/ Peanut Butter. Drink: Water.

Outdoor Workout: Rope Climb/Dive Bomber Push Up

A quick but challenging workout I did today.

Rope Climb-5,4,3,2,1

Dive Bomber Push Up-12

 

x5 Rounds:

Food Log: 6/7/15

Stayed up late last night reading....ok, maybe 1:30am isn't late for YOU... but it's way late for me!! LOL....Anyway, slept in and sleeping in for me is anything past 7am. Yesterday was cheat day and it's funny. I eat more on my cheat day but I wake up a little hungry. Normally during the week I NEVER wake up hungry. I already had a plan to do some training when I woke up so I did my usual routine:

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Eggs 5 pieces of Bacon, 2 pieces of Toast (Ezekiel Bread w/ Butter). Drink: Water

Dinner: Pork, Egg Noodles w/ Onions(Two servings ). Greek Yogurt w/ Peanut Butter. Drink: Water

Outdoor WOD

Stone Strict Press-Sub Max Reps
Stone Bent Row-Max Reps
Stone Zercher Squat-15-20reps

x5 Rounds: Use any Stone you can find. Mine was heavy enough to rep-out 8 to 10 Strict Presses, and burnt out with 15 to 20 reps on the Bent Row. However many Bent Rows I did, I did the same number of reps on the Zercher Squats.
-------------------------------------------
Finish: 15min Trail Run: Moderate Pace (Watching for Snakes, Bees, and Spiders!!!)
-------------------------------------------

Stone Zercher Squat

Food Log: 6/6/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Scrambled Eggs, 5 pieces of Turkey Bacon, Cinnamon Roll (Thank you Venisa! :)), Small Kit Kat. Drinks: Coffee w/Half and Half Creamer, Water.

Mid-Day Snack: 2 Sausage, 2 Toast (Ezekiel Bread) w/ Cream Cheese.

Dinner:   2 Tilapia, 1 Sausage, White Rice, Organic Refried Beans, 3 squares of Dark Chocolate. Drink: Water & Carrot Juice.

BodyWeight WOD

Warm Up: Skill Work;

Take 10min to work progressions on: Pick one:
Pistols, Double Unders(Triple Unders), Pull Ups, Muscle Ups, HSPU, or Handstand Walk.
-------------------------------------------------------------------------------------------------------------
Dive Bomber Push Up-12
Deck Squat to Jump Tuck-15

AMRAP-15min:
-------------------------------------
Finish:

Tabata: V-ups
--------------------------------------

Food Log 6/5/15

Breakfast: Coffee (No Creamer)

Lunch: 4 Scrambled Eggs, 5 pieces of Bacon, Greek Yogurt w/ Honey, 1/2 large Apple. Drink: Water.

Dinner: Salad; Spring Mix, Green Onions, Garlic Dressing. 2 1/2 Tilapia, White Rice, 1/2 can Organic Refried Pinto Beans, Greek Yogurt. Drink: Water

Kung Fury: Movie

Bodyweight WOD

Sit Outs-50
Target Burpees-40
Staggered Plyo Push Ups-30
1000M Run
Staggered Plyo Push Up-30
Target Burpee-40
Sit Outs-50

For Time:
--------------------------------------
Finish: V-ups-75 Reps Anyhow
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Shopping List

If you seriously want to make changes to your nutrition then you have to have a plan. Mine starts off with a simple grocery list. Below is my list. I shop once a week for my greens and fruits and twice a month (sometimes three) for everything else. This has been my list for the past few months. I get all my foods from HEB in Seguin.

Mixed Greens Salad, Spinach Leaves, Cauliflower, Mushrooms, Onions, Garlic, Apples, Plums, Nectarines, Grape Fruits, Hard Cheese, Bacon, Peanut Butter with Honey, Jasmine Rice, White Rice, Organic Refried Pinto Beans, Coffee,  Olive Oil, Fish, Chicken Breasts, Eggs, Greek Yogurt, Half and Half Creamer, Ezekiel Bread.

Other items I might throw in the cart: Pickles, Asparagus, Almonds, Pistachios, Dried Cherries, Carrot Juice, Cream Cheese, Tuna.

KB WOD

2 Minutes of:

2KB Clean-4(2x53#-M/2x35#-W)
2KB Thrusters-6
2KB Racked Lunges-8(4/4-Alt)
x2 Rounds of the above then;
With the remaining time on the clock: Max Reps Lateral Burpees.

x5 Total Rounds, 1min Rest between each Round. Score is total Lateral Burpees completed.
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You will have 2 minutes to complete 2 Rounds of: 2KB Cleans-4/2KB Thrusters-6/2KB Racked Lunges-8. After you've completed 2 Rounds, complete as many Lateral Burpees as possible with the remaining time on the 2min clock. Once the time is up Rest for 1 minute then repeat for Five total Rounds. Your score is the total number of Lateral Burpees completed from all 5 Rounds.

Quick KB Finishers

Food Log 6/4/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 5 Scrambled Eggs, 6 pieces of Bacon, 1 pickled Green Tomato(Masha's choice), 1 Large Apple. Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: Chicken Fajitas and Egg Noodles w/ Lima Beans, Asparagus, and Carrots. Greek Yogurt. Drink: Water.

Kettlebell FAIL

How NOT to use Kettlebells!!

Food Log: 6/3/15

I normally eat two meals a day. One at Lunch time 11:30am to 1pm and another big meal in the evening around 9pm to 10:30pm. If I get hungry between meals I will eat a piece of fruit (Large Apple, Grapefruit, Plum, Nectarines--These are the fruits I've snacked for the past few months)
I do a type of Intermittent Fasting. I'm not hungry when I wake up so I only have a cup of coffee with Half and Half for Creamer. I workout about an hour after my coffee. Lunch is my post workout meal. I don't wake up hunger and I definitely don't go to sleep hungry...I will post my evening meal later tonight.

Breakfast: 1 Cup Coffee w/ Half and Half Creamer

Lunch: 4 Scrambled Eggs, 5 pieces of Bacon, Greek Yogurt w/ added Honey. Drink: Water

Drank water through out the evening.

Dinner: Big Salad( Spinach leaves, Cauliflower ,Eggs, Cilantro), 2 Chicken Breasts, Vegetable  Noodles, Green Beans, Greek yogurt w/ Peanut Butter. Drink: Water.

Bodyweight WOD

200M Run
Burpee-30
Double Under-50

x3 Rounds AFAP
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KB WOD

Buy in: 2000M Run then;

Swings(R)-70#-M/53#-W
Goblet Squat(Same Weight)
Lateral Burpee

21, 15, 12, 9, 6, & 3reps For Time:
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Weighted Ring Push Ups-Max Reps(45#-M/35#-W Plate)
Renegade Rows-20(10L/10R)-AHAP

x4 Sets:
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