Saturday, January 30, 2010

Quick Finisher Video:

Maria doing a 3min finisher: Crescent Swings w/35lbs-16kg KB and tire flip (300lbs).

Friday, January 29, 2010

Kettlebell Class Doing Doubles

Night class doing double KBs and finishing up with a high intensity circuit.

TKC Class Clip:

Here is a short video clip of a TKC class. I was trying to take a pic and pressed the wrong button so I just let the camera roll.

Wednesday, January 27, 2010

Saturday Class Coming Soon!

Starting February 6th I will be adding a Saturday Kettlebell class at 11am. The Kettlebell Intro class will be free and will be held on Tuesdays at 10am and by appointment.

We recommend you take the Kettlebell intro class prior to starting regular KB classes. This is your chance to see what Kettlebell training is all about.

Tuesday, January 26, 2010

Work-out of the week 4;

1. Alt-Swings 20sec on/ 10 sec off X 7.

2. Squat-Press 20sec on / 10 sec off x 7.


Circuit: 1min on / 30 sec off.

1. 2KB Thrusters

2. Med-Ball Slams/ Hammer Drills

3. Jumping Lunges

4. V-Ups

5. Pull-Ups/ Body Weight Rows on Rings

6. Battling Ropes


Monday, January 25, 2010

Seminar pics

Seguin MMA Seminar; Instructors: King Webb & Sifu Jayson Pena



On the ropes and Olympic rings.

Friday, January 22, 2010

Class pics

David doing 1min of Pull-Ups.
David battling the ropes for 1min..the ropes won.

Ropes, Med-Ball, and Tires.

Messing around before class; pics

Dips on the Olympic Rings
Seated Battling Ropes

Pull ups with 2-25lbs Kettlebells

Pistol with 24kg/53lbs Kettlebell.

Thursday, January 21, 2010

Workout of the week- 3

Nice day today, lets take our training outside!

Walking the Kettlebells.

For this workout start with two KBs on the start line. Do your first set of walking Swings, as soon as you are done jog back to your other KB and walk-swing it for the same reps. Do the same for the lunges.

1. Walking 2 hand KB Swings-10x2
2. 1KB Racked(L) Lunges 5each leg(repeat on right)
3. 2KB Clean & Press- 7

Finisher: 10min 2KB Bear Crawl

Monday, January 18, 2010

Food List

No training program is complete with out proper nutrition. Here is a quick list of good foods to fuel your body. Don't waste your money on "magic" pills, use it to buy real food!


Asparagus, Avocados, Beets, Bell Peppers, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Collard Greens, Cucumbers, Eggplant, Fennel, Garlic, Green Beans, Green Peas, Kale, Kimchee, Leeks, Lettuce, Mushrooms, Mustard Greens, Olives, Okra, Onions, Romaine Lettuce, Sea vegetables, Spinach, Squash, Sweet Potatoes, Swiss Chard, Tomatoes, Turnip Greens, Yams.


Apples, Apricots, Bananas, Blueberries, Cantaloupe, Cranberries, Figs, Grape Fruit Grapes, Kiwi Fruit, Lemon/Limes, Oranges, Papaya, Pears, Pineapple, Plums, Prunes, Raisins, Raspberries, Strawberries, Watermelon.

Fish, Meats, & Beans;

Salmon, Turkey Breast, Chicken Breast, Lean Beef, Wild Game, Eggs, Shrimp, Tuna, Scallops, Cod, Lamb, Venison, Yogurt, Black Beans, Dried Peas, Garbanzo Beans (Chickpeas), Kidney Beans, Lentils, Lima Beans, Navy Beans, Pinto Beans.

Grains, Nuts, Seeds;

Brown Rice, Buckwheat, Millet, Oats, Quinoa, Rye, Spelt, Whole Wheat, Almonds(Almond Butter), Cashews(Cashew Butter), Flaxseeds, Olive oil-Extra Virgin, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts.


Water, Milk 2%, Milk-Goat, Green Tea, Juices-NOT from Concentrate , Cheese-Low Fat, Cottage Cheese, Yogurt.

(Avoid products high in sugar, white starch, & sodium)

Sunday, January 17, 2010

KB Swing correction drill

Check out TKC instructor
David putting someone through a correction drill during a KB Basics Workshop.

Friday, January 15, 2010

TGU morning

Started out this morning with 10 minutes of Turkish Get-Ups (1L/1R for time). That was the warm up!

2-32kg Kettlebell C&P

Check out Bill doing double Clean & Presses with the 70lbs/32kg Kettlebells.....after a workout.

Thursday, January 14, 2010

Workout for the week; 2.

This weeks workout.

1. Swings 15L/15R X5

2. 2KB Squats- 20sec on/10sec off X5

3. 2KB Clean & Press- 20sec on/ 10sec off X5

4. 2KB Bent Rows- 20sec on/ 10sec off X5

(1min Brk)

Circuit: (1min on / 30sec off) x2

1. Med ball Slams

2. KB Ab Crusher

3. Olympic Ring Push ups

4. Pull ups

5. Battling Ropes

Wednesday, January 13, 2010

New mats!

Finished putting the new Swain mats down in the gym last night. The gym is looking better and better!

Monday, January 11, 2010

Playing with the 32kg/70lbs KB

This is me messing around before class the other day(when it was warmer) with a 70lbs/32kg Kettlebell. I'm at 127lbs bodyweight.

Saturday, January 9, 2010

Quick workout

It's been really cold, especially for us Texans, so this workout is short and sweet!

1. KB Snatches; 5sets of 10 reps each arm(32kg)

2. 2KB Squat 5sets of 5 reps (go heavy!)

3 2KB Clean & Press 5sets of 5 reps (heavy)

4. 2KB Bent Rows 5sets of 5 reps (heavy)

Finisher:L side Plank, R side plank, & Reg Ab Plank; 1min each side.(20-30sec brk between sets)

Thursday, January 7, 2010

TKC's workout of the week; 1.

This weeks we go!

(1min on/ 30sec off)

1. KB Swings 15L/15R (72lbs/32kg KB)

2. Battling Ropes (1min)

3. Box jumps (24in. box)(1min)

4. Alternating Hammers (1min)

5. Olympic ring push ups (1min)

6. KB Ab crusher (1min)

(repeat 3x. 1min brk after each round)

Finisher: Tire Flips= 8flips, 15sec brk (3x)