Bodyweight Workout:

800M Run
Push Ups-30 (Unbroken)
Sit Ups-30 (Unbroken)

x3 Rounds AFAP
-------------------------------
Beginners: Break up the Push Ups and Sit Ups as needed. Unbroken is for Intermediate and Advance athletes. You can Rest on the Unbroken Push Ups, however the knees must NOT touch the ground and both hands must keep in contact with the ground at all times.
For Sit Ups: Rest is done in the up position only.

My Transformation: 2005-2015

Transformation: 2005-2015 Maria is pregnant in the 2005 photo so she has an excuse ...as for me, I went from 118# to over 145# in a matter of months. Not the type of gainz I was looking for. Made my transformation a few months after this picture....10 years later I'm still living the lifestyle, now as a coach. Leading From The Front! #transformationtuesday

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 29, 2015 at 1:08pm PDT

Kettlebell Workout:

Double Kettlebell Cluster-10 (2x53#-M2x35#-W)
Burpee-40
Double Kettlebell Cluster-10
Burpee-30
Double Kettlebell Cluster-10
Burpee-20
Double Kettlebell Cluster-10
Burpee-10
Double Kettlebell Cluster-10

For Time:
-------------------------------------------------------
**Cluster= Clean + Squat+ Press(or Clean+ Thruster)

Bodyweight Workout:

Muscle Ups-10
Burpee-40
Muscle Up-10
Burpee-30
Muscle Up-10
Burpee-20
Muscle Up-10
Burpee-10
Muscle Up-10

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

Muscle Ups on the Dip Bar...these were pretty rough!! ...Normal farm sounds in the background...lol #playtime #bodyweighttraining #muscleup #homies #gaitanvillegainz #farmlife

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 27, 2015 at 3:48pm PDT

Kettlebell Workout:

2 Hand Swing-20
Jump Rope-1min
1 Arm Swing-10L/10R
Jump Rope-1min
1 Arm Clean and Press-10L/10R
Jump Rope-1min
1 Arm Snatch-10L/10R
Jump Rope-1min
Goblet Squat-20
Jump Rope-1min

x2 Rounds AFAP:
----------------------------------------

Bodyweight Workout:

Close Grip Pull Ups-5
Hanging Leg Raise-7
Dips-9

AMRAP-12min:
--------------------------
Bike Ride-6 Miles
--------------------------

Skill Work: Mag Change

Practicing mag change drills. #kalashnikov #762x39 #shootfirstshootfast #battledrills

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 26, 2015 at 3:58pm PDT

Bodyweight Workout

Hindu Squats-30
Bear Crawl -100ft(50-Over/50-Back)
Plyo Clapping Push Up-12

AMRAP-12min:
--------------------------------------------
Pull Ups-50 (Break it up anyhow and mix grips)
---------------------------------------------

Kettlebell Workout

1 Arm Overhead Squat-5L/5R(53#-M/35#-W)
Pull Up-7
Box Jump-9

AMRAP-15min:
--------------------------------------
Hanging Leg Raise-50 anyhow
-------------------------------------

Saturday Crew:

This is why I try to never miss a Saturday Class....This crew pushed it to the limit!! Nice work Saturday Crew!!

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 26, 2015 at 9:12am PDT

Bodyweight Workout

Hill Sprints-40M x5 (1:1 Rest between Sets)

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

Push Ups-50

V-Ups-50

AFAP:

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

Kettlebell Workout:

Double Kettlebell Squats-12 reps x4 Sets:
---------------------------------------------------
Burpee Broad Jump-100ft(50 Over/50 Back)
2 Hand Swings-30 (70#-M/53#-W)

x3 Rounds For Time: AFAP
---------------------------------------------------

Kettlebell Workout

Warm Up: Turkish Get Up-3L/3R

x4 Rounds:
-------------------------------------------------------------
Double Kettlebell Floor Press-6 to Sub Max Reps
Double Kettlebell Bent Rows-12 Reps

x5 Rounds:
---------------------------------------------------------------
Kettlebell Towel Curl-Max Reps x3 Sets(90sec Rest between Sets)
--------------------------------------------------------------------------------

Kettlebell Workout:

EMOM-24min Even/Odd

Even: Double Kettlebell Clean & Press-5
Odd: Pull Up*-5, Push Ups-10, Bodyweight Squat-15
----------------------------------------------------------------
Sub: 5 Burpees

For beginners;  Sub: 5 Burpees, 5-Push Ups, 5-Squats

Mat Time

How they say "I love you" in Russian...lol ..Getting some may time in with my Brother and the Mad Russian. #trainhard #mattime #knifetraining #madrussians #gaitanvillegainz

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 22, 2015 at 10:34am PDT

Kettlebell Workout

Buy in: 800M Run, Then;

Double Kettlebell Thrusters (2x53#-M/2x35#-W)
Lateral Burpees

5-7-10-12-15 Reps of Each, Then;

Cash Out: 800M Run; For Time:
------------------------------------------------------------

Bodyweight Training:

Bodyweight Workout: Pull Ups, Bar Dips, and Hindu Squats! #bodyweighttraining #playtime #pullups #dips #hindusquat #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 20, 2015 at 8:26am PDT

Bodyweight Workout

6 Mile Run
-------------------------
7-10min Break
-------------------------
Wide Grip Pull Up-10
Dips-12

x5 Sets:
--------------------------

6 mile run followed by some calisthenics on the home playground! #runhard #doubetime #crossfitseguinrunningcrew #morningpt

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 20, 2015 at 7:06am PDT

Bodyweight Workout

Tabata:

Pull Ups: (20sec on.10sec Off x8 Rounds)
1min Break
Push Ups: (20sec on.10sec Off x8 Rounds)
1min Break
V-Ups: (20sec on.10sec Off x8 Rounds)
1min Break
Bodyweight Squats: (20sec on.10sec Off x8 Rounds)

5min Break then;

2 Mile Run:
-------------------------------------------------------------

Kettlebell Workout:

1 Mile Run AFAP for Time:
----------------------------------
7min Rest then;
----------------------------------
Double Kettlebell Squats-Max Reps(2x70#-M/2x53#-W)
Sit Outs-12(Total)

AMRAP-12min: Score is Total DKB Squats Completed
----------------------------------

Throwback: Korea 2002

#TBT: Ace and I trying to stay warm in our 577. Korea 2002

Bodyweight Workout:

Burpees-5
Push Ups-10
Jumping Lunges-12

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

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps
Double Kettlebell Suitcase Deadlift-4-8reps

x5 Rounds:
-------------------------------------------------------
Double Kettlebell Alternating Military Press-10-20 total Reps
Kettlebell Towel Curl-Sub Max Reps

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

Bodyweight Workout

L-Sit Flutter Kicks-6(3 Count*)
L-Sit Pull Ups-6
Push Ups-12

AMRAP-18min:
-----------------------------
*3 Count = "1,2,3, =1 Rep, 1,2,3. =2 Reps..1,2,3 =3 Reps...Military Style
-----------------------------

Playing on the home playground....Flutter Kicks, L sit Pull Ups and Push Ups!! #bodyweighttraining #pushups #flutterkicks #playtime #lsitpullups #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 14, 2015 at 9:52am PDT

Bodyweight Workout

Intervals:

Shuttle Sprint-100ft(50-Over/50 back =1) x4

x5 Sets: Rest 1min Between Sets.
------------------------------------------------------
Burpee-8
Jumping Lunges-12(6/6-Alt)
Double Under Jump Rope-15-20-25-30-35-40....Continue by 5's

AMRAP-15min:
-------------------------------------------------------
Sub Singles for Double Unders with the following number sequence:
20-30-40-50-60...Continue by 10's
-------------------------------------------------------

Kettlebell Workout

Warm Up: 

200M Run

Push Ups-5

Jumping Lunge-10

x3 Rounds Easy Pace:

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

2 Hand Swing-30

Burpee-20

Double Under Jump Rope-15-20-25-30-35-40...Continue by 5's

AMRAP-20min:

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

Sub Single Jump Rope for Doubles with the following number sequence:

20-30-40-50-60...Continue by 10's

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

Weekend Fun!

What CrossFit couples do for breakfast...Bench work followed by partner "Grace"...#fitfamily #CrossFit #benchpress #gracewod #gaitanvillegainz #breakfastofchampions #crossfitseguin #madrussians #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 13, 2015 at 8:11am PDT

Kettlebell Workout

1 Arm KB Snatch-L/R
Pull Up
1 Arm KB Thruster-L/R
Dip

12-10-8-6-4-2 Reps of Each: AFAP
---------------------------------------------
Sub: Burpees for Pull Ups
Sub: Chest 2 Ground Push Ups for Dips
---------------------------------------------

Sandbag Get Ups and Tire Flips:

Bodyweight Workout

Pull Ups-50
1mile Run
Hanging Leg Raise-50
1mile Run
Dips-50
1mile Run
Target Burpees-50

AFAP:
--------------------------------

SFB and SFL Challenge: L-sit Pull Up and Deadlift

SFB and SFL Challenge: L-Sit Pull Ups x3 and Deadlift x3: I hit 2.5 x bodyweight on the Deadlift: 325#x3 @ 130# bodyweight. See the full Deadlift video on my Facebook page:
-----------------------------------------------------------------------------------------------

SFB Challenge and SFL Challenge: L-Sit Pull up x3 and Deadlift x3. Went for 2.5 bodyweight on the Deadlift. 325# x3 at 130# bodyweight. See my FB page for the full video. #sfbchallenge #sflchallenge #bodyweighttraining #Deadlift #pullupsanddeadlifts #sfg #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 11, 2015 at 9:16am PDT

Kettlebell Workout:

Double Kettlebell Alternating Floor Press-10-30 Total Reps
Weighted Pull Up-6-12reps-AHAP
Double Kettlebell Racked Step Ups-16(8/8-Alternating)

x5 Rounds:
-------------------------------------------------------------------------
This workout is the SWOD of the day at my gym: CrossFit Seguin. Stop by and give it a try!

Bodyweight Workout:

Pull Up
Dips

15-12-10-8-6-4-2 Reps of Each
---------------------------------------
5min Rest:
---------------------------------------
3 Mile Run
---------------------------------------

The Basics: Pull Ups & Dips. #bodyweightgainz #pullups #dips #thebasics #gaitanvillegainz #barwork #homeplayground

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 9, 2015 at 1:49pm PDT

Kettlebell Workout:

Double Kettlebell Swing-8
Double Kettlebell Clean-6
Double Kettlebell Thruster-4
400M Run

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

Bodyweight Workout

Rope Climb
Box Jump(24"-40"-M/15"-30"-W)

5-4-3-2-1-2-3-4-5
-----------------------------------------------------
Chest 2 Ground Push Up-100
*Every time you Break: Jumping Lunges-20
------------------------------------------------------

Kettlebell Workout

Turkish Get Up-2L/2R
L-Sit Rope Climb-2

x5 Rounds
--------------------------------
Double Kettlebell Snatch
Box Jump(24-40"-M/15-30"-W)

5-4-3-2-1-2-3-4-5
--------------------------------

CF L-1 Cert: San Antonio, TX

CrossFit Level 1 Certification: San Antonio, TX 

September 5th & 6th, 2015

Kettlebell Workout

Double Kettlebell Cluster (Clean +Squat +Press)-100
EMOM-5 Pull Ups

30min Time Cap:
-----------------------------------------------------
Start the Timer and begin with DKB Clusters. Every Minute On the Minute(EMOM) knock out 5 Pull Ups, then continue the DKB Clusters, till the next minute. Repeat till you complete 100 Double Kettlebell Clusters. For Beginners: Aim for 50 DKB Clusters and do either 3 Pull Ups or 5 Chest to Ground Push Ups Every Minute On the Minute(EMOM)

Bodyweight Workout

Pull Ups-8
Dips-10
Squat Jump-12

x6 Round AFAP
------------------------
5min Break
------------------------
Finish: 1 Mile Run

Kettlebell Workout

Kettlebell 1 Arm Snatch-5-4-3 Reps Each Arm Unbroken
Burpee Broad Jump-100ft(50/50)

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

Bodyweight Workout

Core work: Choose from the following:

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

L-Sit Hold(on Paraletts or Rings)-45sec on/20sec off x4 Sets

or

Hollow Hold(on Boxes, Dip Bars, or Rings) 45sec on/20sec off x4 Sets

or

Plank Hold 1min on /30sec off x4 Sets

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

Push Up-1min Max Reps

V-Ups-1min Max Reps

Jumping Lunges-1min Max Reps

2min Rest, Repeat x4 Rounds:

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

Kettlebell Workout

400M Run
2 Hand Swings
Bodyweight Squats

50-40-30-20-10 reps of Each:
-------------------------------------

Bodyweight Workout

400M Run

x4 (2 min Rest between each Run)
------------------------------------------
Burpee-5
Push Up-10
Jumping Lunges-12

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

Hanging Leg Raise or Leg Levers-50 reps. Break it up anyhow.
--------------------------------------------

Workout Demo:

Kettlebell Presses, Dumbbell Renegade Rows & Weighted Pull Ups. #crossfitseguin #warriorwednesday #kettlebells #dumbbells #weightedpullups #renegaderows #gainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 2, 2015 at 1:55pm PDT

Kettlebell Workout

Double Kettlebell Floor Press-5-10reps
Double Kettlebell Farmers Walk-50M(25-Over/25 Back)

x5 Rounds:
----------------------------------------------------------------------
Double Kettlebell Alternating Military Press-10-20 Total Reps
Double Kettlebell Renegade Rows-16(8/8-Alt)
Weighted Pull Up-6-12reps

x4 Rounds:
------------------------------------------------------------------------
2 Finger Weighted Pull Up w/70# KB:

2 Finger Weighted Pull Up w/70# KB...just a little bonus after today's workout. #weightedpullups #crossfitseguin #bodyweightgainz #twofingerpullup #warriorwednesday #rkc #sfg #kettlebells

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 2, 2015 at 8:43am PDT

Bodyweight Workout

Pull Ups-10-8-6-4-2
Russian Dips-5
Pistol Squat-10(5/5-Alt)

x5 Rounds:
----------------------------------
Plyo Push Up(Any Style)-12
Hanging Leg Raise-10

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

Russian Dips with a L-Sit. #bodyweighttraining #dips #crossfitseguin #calisthenics #bodyweightgainz #russiandips

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 1, 2015 at 10:11am PDT

Bodyweight Workout

Strict HSPU-15
Target Burpee-30
V-Up-60
1000M Run

AFAP:
-----------------------------------------

Kettlebell Workout

EMOM-30min:

1st Min: Double Under Jump Rope-30(60 Singles) & Pull Ups-8
2nd Min: Burpee Box Jump Overs-8
3rd Min: Double Kettlebell Clean-6 & Double Kettlebell Racked Lunges-12
--------------------------------------------------------------------------------------------

Skill Work-Axe Throwing

Axe Throwing. #targetpractice #axethrowing

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 30, 2015 at 11:45am PDT