Training Log: 12-26-19

AM Training:

3 Mile Run

-5min Rest-

2 Rounds of: (2min Rest Between)
7min Heavy Bag

-3min  Rest-

Trail Run-10min
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PM Training:

5 Rounds of:

Box Squat-10(55-60%)
Swing(A)-20(53#)
Sled Sprint-200ft(100/100)Empty Sled

-Rest-

For Time:

1000M Row
DBall OS-50(80#)
C2B Pull Up-30
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Merry Christmas!!

Hope Everyone has a Merry Christmas!!

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Merry Christmas!!🌲🎁 May you receive many gainzz this Christmas-->💪 . . #wintergains #merrychristmas #crossfit #calisthenics #strongman #kettlebells #gainzz #strengthandconditioning

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Dec 25, 2019 at 3:58am PST

Training Log: 12-24-19

5 Rounds of:

Back Squat-10(185#)
KB Swing(A)-20UB (53#)

5min Rest, Then,

For Time:
10-20-30-40-50 Reps of:
Burpees
Pull Ups(kip)
Wall Ball(20#)

Sandbag Training: Push Ups & Up Downs

Another quick finisher! Up and over Push Ups using a Sandbag to build explosive strength. Sandbag Up-Downs will tax your core and build strength in the legs. Great for combat athletes!

4 Rounds NFT(Not For Time)

Up and Over Push Ups-16 Reps
Sandbag Bear Hug Up-Downs-16(8L/8R)
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Monday Training Log:

Deadlift: 10x2, 8x2, 6x1
Bar Muscle Up-8
2DB Alt Strict Press-10-14 each arm(30-40#)

Strong Sunday: Carry Medley

Sunday's at my gym are dedicated to Strongman/Strength Training. Some of our training is Competition specific, and sometimes we just have fun moving heavy weight! Here's a super fun Carry Medley using Farmers Walk bars, a Yoke and a Sled.

4 Rounds: Each Round AFAP (Rest as Needed Between Rounds) Farmers Walk-50ft Yoke Carry-50ft Sled Drag-50ft I reversed the order on rounds 2 and 4(Started with the Sled, ended with the Farmers Walk), that way I didn't have to reset my equipment. I usually start at a medium weight for round one and increase the weight each round if possible.
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Upper Body Blast! Plyo Push Ups and Rings

Here's a quick finisher to get a nice pump and build Muscle and Strength.

4 Sets of:

Plate Plyo Push Ups-12 Total(2 Count)
Weighted Ring Rows-12-20reps w/25-45# Plate
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12 Pull Up Bar Exercises

Do you have a Pull Up Bar? If the answer is "No", GO GET ONE! Then try these exercises out. Here's 12 exercises you can add to your training routine. Grip, Back, Abs, Core..These work it all!
1. Pull Up 2. Wide Arm Pull Up 3. Close Hand(grip) Pull Up 4. Chin Up 5. L-Sit Pull Up 6. Weighted L-Sit Pull Up 7. Muscle Up 8. Straight Bar Dip 9. Hanging Knee Raise 10. Hanging Leg Raise 11. Windshield Wipers 12. L-Sit Hold
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Throwback Thursday: 2013 Training

Staying fit is a lifestyle and it's been a part of my lifestyle for many years. Here's a old vid of my training from back in 2013. Six years has gone by quick! If you want to get fit, get in shape, the best time to start is NOW! Even a year goes by in a blink of an eye, imagine where you will be at in a year if you start you fitness journey NOW. With consistency, dedication and discipline you can reach your goals.
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Real Talk Here>>> How to get SWOLE

The title and subject matter might throw you off but this is a MUST WATCH video. Wes Watson delivers truth bombs on not only how to get swole but how to succeed  in life!
(**ADULT LANGUAGE WARNING**)
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Stone Lifting Crew: Natural Stones

I like to take my training outdoors on the weekends. One of my favorite natural training tools is natural stones.  If you follow me you know I'm part of the Stone Lifting Crew. Natural Stones feel like more of a challenge than Atlas Stones for a couple reasons, they're oddly shaped, they're jagged (they can and will cut you up), and you don't know how much they weigh. Here are 6 Exercises you can do with Natural Stones.
1. Stone Carry
2. Stone to Shoulder
3. Stone Over Shoulder
4. Stone Bent Row
5. Stone Zercher Squat
6. Stone Shoulder Squat

(Warning: Natural Stones can have spiders, scorpions and other insects under and in them, check and clean the stone before lifting them. Some stones can have cracks and can break easily, check them before you lift them so they don't break on you while lifting.)
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Take your training outdoors and mix it up with some Odd Lift Stone Training: 1. Stone Carry 2. Stone to Shoulder 3. Stone Over Shoulder 4. Stone Bent Row 5. Stone Zercher Squat 6. Stone Shoulder Squat . . . #echosierraathletics #outsidethebox #stoneliftingcrew #trainforlife #lift #carry #strongman #outdoortraining #oddlifts #liveyourpassion #everydaystronger

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Jul 1, 2017 at 1:04pm PDT

Strongman Conditioning: Clean & Press Medley

Putting in work on Sunday morning! Decided to a hybrid Conditioning workout with some Kettlebells Strongman equipment. Keeping the Reps at 5 Each or more makes if feel more of a Conditioning workout. If you want to make it more strength based, lower the reps and up the weight.

4 Rounds; Each Round For Time: Rest

Log Clean & Press-5 @AHAP for Touch & Go Reps
Kettlebell Clean & Press-5 @ AHAP for Unbroken Reps
Stone to Shoulder-5 @ Bodyweight
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