Kettlebell Workout

Double Kettlebell Squat 6-8reps x4 Sets -AHAP
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Double Kettlebell Overhead Lunge-10
Ab Crusher-12

AMRAP-15min:
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Hammer Strikes-12L/12R-Max Effort

x3 Sets: 1min Rest between Sets:
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Core Work!

Working some Core Strength during Open Gym at CrossFit Seguin. #bodyweightgainz #crossfitseguin #corestrength #lsit

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 24, 2015 at 6:12pm PDT

Bodyweight Workout

Plate Plyo Push Up-20
L-Sit Pull Up-8-12reps

x5 Rounds:
------------------------------
5min Break:
------------------------------
Ring Dips-Sub Max (10+)
Hanging Leg Raises-10

x4 Sets:
------------------------------

Ruck Up!

Got my Ruck ready for this weekend going for 5+ Miles with 40+lbs. Anyone down for a Ruck, hit me up!

Kettlebell Workout

Double Kettlebell Floor Press-6-12 Reps
Weighted Pull Up-4-8reps AHAP

x6 Rounds:
--------------------------------------------------
Dips-Sub Max (10+)
Hanging Leg Raise-10

x4 Sets:
---------------------------------------------------

Bodyweight Workout

Warm Up: 1000M Run
----------------------------------------
Muscle Up-5
Weighted Push Up-10(35# Plate Men/15# Plate Women)
Bodyweight Squat-15

AMRAP 25min:
-------------------------------------------------------------------------
V-Up-12
Windshield Wipers-12(6/6)

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

Music: Mesarthim-Isolate

Kettlebell Workout

Double Kettlebell Clean-4
Double Kettlebell Squat-4
Double Kettlebell Push Press or Press-4

EMOM-10min:
-------------------------------------------------
Double Under Jump Rope-40 or 80 Singles
HSPU (Handstand Push Ups)-8
Double Kettlebell Clean-8

5 Rounds or 15min AMRAP:
-------------------------------------------------

Bodyweight Workout

Commando Pull Ups-4(2/2)
Walk Across Bar--->
Commando Pull Ups-4(2/2)
Wall Walk-----> <------- (16ft-8over/8back)

x6 Rounds:
-----------------------------------------------------
Finish: V-Ups-100reps Anyhow
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Commando Pull Ups and Wall Walks...#bodyweighttraining #pullups #wallwalks #playtime #crossfitseguin #calisthenics

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 27, 2015 at 5:09am PDT

Kettlebell Workout

Double Kettlebell Snatch-5

EMOM-10min:
----------------------------------
Double Kettlebell Swing-10
Double Kettlebell Squat-10
1min Rest

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

Hanging Leg Raise: 7Reps x4 Sets
---------------------------------

Bodyweight Workout

Go outside and Play!!
---------------------------
5 Mile Run
---------------------------
Find a Park, Swing Set, or Tree. Practice Pull Ups, Dips, and Climbing!...or just "Hang out"
---------------------------------------------------------------------------------------

Just "hanging out" in the woods...#outdoor #bodyweighttraining #gaitanvillegainz #treeclimbing #fitfamily #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 26, 2015 at 10:06am PDT

Kettlebell Workout

1 Arm Snatch 21-L/21-R
Wall Ball-21
Burpee-21
1 Arm Snatch 15-L/15-R
Wall Ball-15
Burpee-15
1 Arm Snacth 9-L/9-R
Wall Ball-9
Burpee-9

AFAP for Time:
------------------------------------
Finish: 5 Mile Run
------------------------------------

Bodyweight Workout

C2B Pull Ups-12
Bear Crawl-100ft(50/50)
Dive Bomber Push Ups-20
Burpee Broad Jump-100ft(50/50)

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

Bodyweight Workout: C2B Pull Ups, Bear Crawl, Dive Bomber Push Ups, & Burpee Broad Jumps. Spice it up...Weighted Pull Ups/Weighted Push Ups... #bodyweighttraining #calisthenics #crossfitseguin #burpees #c2bpullups #bodyweightgainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 24, 2015 at 6:14am PDT

Kettlebell Workout

Double Kettlebell Squat-10 Reps x4 Sets-AHAP

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Burpee Broad Jump-100ft(50/50)

V-Up-20

Bulgrarian Split Squat-12L/12R (Double Kettlebell Suitcase Hold)

x4 Rounds:

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Bodyweight Workout

Pull Up Bar Flutter Kicks-20
Plyo Push Ups-25

x5 Rounds: Then; 150 Hindu Squats-AFAP
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Quick Bodyweight Workout....Plyo Push Ups, Hindu Squats....and...every veteran knows Flutter Kicks all to well...this time on a pull up bar. #bodyweighttraining #crossfitseguin #flutterkicks #plyometrics #pushups #hindusquat

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 22, 2015 at 6:08am PDT

Kettlebell Workout

200M Run
Double Kettlebell Racked Step Up-12(6.6-Alt)-20"Box
Weighted Push Ups-Max Reps @35lbs-Plate-Men/25lbs-Plate-Women
Supine Ring Rows-16

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

Kettlebell Workout

Double Kettlebell Strict Military Press-6-10reps
Double Rope Climb* or Single Rope-3
Double Kettlebell Bulgarian Split Squat-10L/10R

x5 Rounds:
--------------------------------------------------------------
*Sub 1: Chin Ups-5-10reps or Sub Max for Advance.
*Sub 2: Supine Ring Rows-12-20reps

Bodyweight Workout

800M Run
Hindu Squats-50
Sit Outs-40
Pull Ups-30
Clapping Plyo Push Ups-20
1000M Run
Clapping Plyo Push Ups-20
Pull Ups-30
Sit Outs-40
Hindu Squats-50
800M Run

For Time:  40min Time Cap
-----------------------------------

Bodyweight Workout

Warm Up:

Prisoner Lunge-40ft over
Side Traveling Ape-40ft Back

x4 (Switch sides each round for the side ape movement)

then: 400M Run at an easy pace:
--------------------------------------------------------------------
Diamond Push Ups-12
Hindu Squats-30
Regular Push Ups-12
Bodyweight Squats-30
Wide Arm Push Ups-12
Jumping Lunges-12
Dive Bomber Push Ups-12
Broad Jump-12

1-2 Rounds:
--------------------------------------------------------------------

One Arm: Pull Up/Push Up/and Pistol Squat!

One Arm Push Ups, One Arm Pull Ups, and Pistol Squats! Calisthenics Club coming to CrossFit Seguin!! #bodyweighttraining #playtime #crossfitseguin #calisthenics #onearmpullup #onearmpushup #pistolsquat

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 20, 2015 at 6:43am PDT

I'll be starting up a Bodyweight Training Group at my gym: TKC-CrossFit Seguin.

We'll be hitting some bodyweight workouts and working on skills and progressions for advance bodyweight movements. 

Kettlebell Workout

Kettlebell Snatch: Left-30sec
30sec Rest
Kettlebell 1 Arm Overhead Lunge: Left-30sec
30sec Rest
Kettlebell Snatch: Right-30sec
30sec Rest
Kettlebell 1 Arm Overhead Lunge: Right-30sec
1min  Rest

x3 Rounds:
----------------------------------------------------------
Pull Up(Advance: Muscle Ups or C2B Bar Pull Ups)
Box Jump (Use a challenging Height or Add Height(plates) after each round)

5,4,3,2,1 Reps Each
-----------------------------------------------------------

Therion-Ginnungaga -Music from my ipod

Bodyweight Workout:

L-Sit Chin Ups-8
Sit Outs-12
Windshield Wipers-8(4/4)
Jumping Lunges-24(total)

AMRAP-20min
----------------------------------------
Finish:
Push Ups-200*
(*You must change the style of Push Ups every time you take a break. Have Fun with it.)

Pull Up Bar Complex:

Killer Pull Up Bar Complex:

Muscle Up-4

Chest 2 Bar Pull Up-4

Pull Up-4

Hanging Leg Raise-4

Windshield Wiper-4/4

Kettlebell Workout

Warm Up:

Halo-5L.5R
Hindu Push Up-7
Goblet Squats-9

x3 Rounds:
-------------------------------------
Turkish Get Up-5L/5R
2 Hand Swing-15

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

Hammer Strikes-15L/15R-Max Effort

1min Break x3 Sets:
-------------------------------------

Bodyweight Workout

HSPU-15, 12, 9 Reps (ladder down each round)
Double Rope Climb-3

x3 Rounds:
-------------------------------
Finish: 3 Mile Run
-------------------------------

Kettlebell Workout

Double Kettlebell Clean and Press-8
Double Kettlebell Lunges-12(6/6-Alt)
Double Under Jump Rope-40 (80 singles)

AMRAP-12min:
---------------------------------------------------
Hanging Leg Raise-10
Side Plank-1min-L/1min-R (30sec Break between)

x3 Sets:
---------------------------------------------------

Old School Strength- Windmill: 80lbs-BB/70lbs-KB

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 15, 2015 at 2:20pm PDT

Bodyweight Workout

Plyo Clapping Push Ups-20
Shuttle Sprint-5x80ft(40/40)
Jumping Lunges-30
Shuttle Sprint5x80ft(40/40)

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

Kettlebell Workout

Warm up:

KB Halo-10CW/10CCW
Yoga Push Up-10
Jumping Lunge-10(5.5)

x3 Rounds:
-----------------------------------------------
Double Kettlebell Floor Press-8-12reps
1 Arm KB Row-20L/20R

x4 Rounds:
------------------------------------------------
Double Kettlebell Suitcase Deadlift-8-12reps
Plyo Clapping Push Ups-20

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

Kettlebell Workout

Warm Up:

Shoulder Touches-10(5/5)
Windmills-5L/5R
OHS-3L/3R

x3 Sets:
-------------------------------------------------------------------------
Double Kettlebell Thrusters-45sec Max Reps/15 sec Break
Pull Ups-Max Reps-45 sec

75 sec Break; x7 Rounds: Score is total movements completed.
----------------------------------------------------------------------------

Kettlebell Workout

Clean + Squat + Push Press (2+3+2)-Even Minute
Burpee Box Jump-8-Odd Minute

EMOM-12min (Even /Odd)
-------------------------------------------------------------
200M Run
Hanging Leg Raise-12 (or V-Up-20)

AMRAP-10min:
--------------------------------------------------------------

Bodyweight Workout

Pull Ups-20
Push Ups-30
Sit Ups-40
Squats-50

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

Kettlebell Workout

One arm Swing-10L/10R
Hindu Push Up-30
One Arm Snatch-10L/10R
Hindu Squat-50

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

Bodyweight Workout

Ruck: 5 Miles

Weight: 40lbs
------------------------------------------

5 Mile Ruck done! #ruckup #gaitanvillegainz #crossfitseguin

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 12, 2015 at 9:38am PDT

Food Log: 7/12/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 1 Chicken Breast, 4 pieces of Bacon, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: 2 Chicken Breasts, Liver, White Rice, Greek Yogurt w/ Peanut Butter. Drink: Water

Bodyweight Workout

Weighted Pull Up 8-12 Reps
Bear Crawl-100ft (50-over/50-back)
Weighted Push Ups-10-25 Reps
Burpee Broad Jump-100ft

X4 Rounds or AMRAP-30min
--------------------------
Use: AHAP for Pull Ups.
Push Ups: 45lbs-Men/25lbs-W

Kettlebell Workout

Double Kettlebell Clean + Squat (2+3)

EMOM-10min
-----------------------------------------------
Sit Out-40
Burpee-20
Double Kettlebell Snatch-8

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

Food Log: 7/8/15

Breakfast: Coffee w/Half and Half Creamer

Lunch: 4 Pieces of Bacon, 2 Chicken Breast, 1 Apple, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: Russian Dish "Solyanka": Sauerkraut, Pork, Onions, Tomato Sauce, and Carrots with a side of Egg Noodles. Greek Yogurt w/ Peanut Butter. Drink: Water

Kettlebell Workout

Double Kettlebell Floor Press-8-15reps-AHAP
Ab Crusher-20 (35lbs-M/25lbs-W)
Double Kettlebell Farmers Walk-200ft(100 Over/100 Back)-AHAP

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

Bodyweight Workout

800M Run Then;

10 Rounds of:

Push Ups-10
V-Ups-10
Body weight Squats-10

Then; 800M Run
-----------------------------------

Kettlebell Workout

Heavy 2 Hand Swings-30 (AHAP)
Weighted Pull Ups or Weighted Push Ups-Sub Max (10-30reps)
600M Run or Row 600M

x5 Rounds:
---------------------------------------------
For Weighted Pull Ups use a 10# Kettlebell or more, AHAP. For Weighted Push Ups: 35lbs Plate for Men/ 15lbs-25lbs Plate for Women.

Bodyweight Workout

Strict Chest to Bar Pull Ups-8
Dips-12
Pistols-16 (8L/8R)

AMRAP-20min:
------------------------------------
Or:
------------------------------------
Sit Outs-20
Push Ups-20
Walking Lunges-140ft (70 over/70 Back)

AMRAP20min:
-------------------------------------

Kettlebell Workout

Double Kettlebell Clean and Jerk-5

EMOM-10 min:

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

1 Arm Kettlebell Snatch-8L/8R

Pull Up-8

Double Under Jump Rope-40 (or 80 Singles)

AMRAP-12 min:

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

Food Log: 7/6/15

Breakfast: Coffee w. Half and Half Creamer

Lunch: 3 Scrambled Eggs w/Veggie Noodles, 4 Pieces of Bacon, Greek Yogurt w/Peanut Butter, Drink: Water

Dinner: 4 Pieces of Fish, White Rice, Green Beans, Carrots, Greek Yogurt w/ Peanut Butter. Drink: Water.

One Arm Pull Up...No Bar, No Problem!

1 Arm Chin Ups....no pull up bar, no problem. #bodyweighttraining #crossfit #onearmpullup #crossfitseguin #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 5, 2015 at 10:38am PDT

Food Log: 7/5/15

Breakfast: Coffee W/ half and Half Creamer

Lunch: 3 Scrambled Eggs, 4 Pieces of Bacon, Greek Yogurt w/ Peanut Butter. Drink: Water

Mid Day-Coffee w/ Half and Half Creamer

Dinner: 3 Pieces of Chicken, Egg Noodles, Green Beans, Carrots, Greek Yogurt w/ Peanut Butter.
Drink: Water.

Bodyweight Workout

Warm Up:

200M Run
Broad Jump-50ft

x3
-------------------------
Hindu Squat-50
Hindu Push Ups-30

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

V-Up-30sec on Max Reps x4 Sets, 30sec Break Between Sets.
---------------------------------------------------------------------------

Kettlebell Workout:

Warm Up:

Windmill-3L/3R
Goblet Squat-5
Under the Knee Pass to Hold-10 total

x3
--------------------------------------------
Turkish Get Up-5L/5R
2 Hand Swing-10
Burpee-15

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

Bodyweight Workout

AMRAP 9Min of:

Bodyweight Squats-10
Burpee-10
Push Up-10

2min Rest:

AMRAP-6min:

Jumping Lunges-12
V-Up-12
Hindu Push Up-12

2min Rest:

AMRAP-3min:

Pull Ups-Max Reps or Sit Outs:
--------------------------------------

Mat time!

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 11, 2015 at 10:22am PDT

Food Log: 7/4/15

Brunch: Coffee w/ Half and Half Creamer, 4 pieces of Bacon, 5 pancakes w/ lots of syrup!!..Greek yogurt w/ Peanut Butter: Drink: Water

Dinner: Salad, Russian Rice "Plov", 1 piece of Whole Wheat Bread, Chicken Fajitas, 2 slices of Cheese Cake. Drink: Water

Late Snack: Cheese Ramen, Drink Water.

Kettlebell Workout

Double Kettlebell Clean & Press-5-4-3-2-1(Ladder Down Each Round)
L-Sit Pull Up-8-12reps

x5 Sets:
---------------------------------------------------
Hanging Leg Raise-7
Target Burpee-6
1 Arm Snatch-5,4,3 Reps Each Arm, Each Round

AMRAP-10min:
-------------------------------------------------

Maria "The Mad Russian" 1 arm Snatching the 53lbs(24kg) Kettlebell. #kettlebells #strongchicks #crossfit #madrussians

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 25, 2015 at 2:26pm PDT

Food Log: 7/2/15--7/3/15

7-2-15

Breakfast: Coffee w/Half and Half Creamer

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

Dinner: 1 Chicken Breast, 1 Turkey Leg, Green Beans, Butternut Squash. Drink: Water, Propel Water.

7-3-15

Breakfast: Coffee (No Creamer)

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

Dinner: 2 Pieces of Chicken, 2 Chicken Wings, 2 Plates of Russian Rice "Plov", 6 "Plov Sandwiches" (Plov on 6 pieces of Wheat Bread)---Carb overload!! Drink: Water

Kettlebell Workout

2 Hand Swing-30-AHAP
Burpee Broad Jump-140ft(70-Over/70-Back)

x3 Rounds AFAP:
------------------------------------------------------
Finish: 2-4mile Run
------------------------------------------------------

Bodyweight Workout:

Intervals:

Tabata(20sec on/10sec off)x 8 Rounds

Push Ups
1min Rest
Burpees
1min Rest
Jumping Lunges

5-10min rest:
-------------------------------------------------------
Run: 2-5 Miles or Ruck 3-4miles (40lbs Ruck)
-------------------------------------------------------

Food Log: 7/1/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Scrambled Eggs, 5 Pieces of Bacon, Greek Yogurt. Drink: Water

Dinner: 1 1/2 Chicken Breast, 1 Turkey Leg, Butternut Squash, 1 Baked Potato, Organic Refried Pinto Beans, Broccoli. Drink: Water

Kettlebell Workout

Double Kettlebell Floor Press-5-10resp x5 Sets
---------------------------------------------------------
Double Kettlebell Swing-10
Sit Out-20
Double Kettlebell-Clean & Press-10
Push Up-20
Double Kettlebell Squat-10
V-Up-20

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