Warrior Diet Tip of the Week 5

Anti Estrogenic foods: Just as there are foods that can hold back progress there are also foods that can help. There are many types of anti estrogenic foods and herbs that when used together they can help flush out, block and build resistance against the estrogenic effects of foods and by products in our environment. Here is a list of anti estrogenic foods to include in your meals.

Foods
• Cruciferous vegetables –
Broccoli, Cauliflower,
Brussel sprouts, Cabbage
• Onion & garlic
• Citrus fruits
• Red raspberries
• Omega 3 oils – flaxseed,
hempseeds, fish oil
• Wild catch fish
• Organic whole dairy
(preferably from grass-fed
animals)
• Fertile eggs
• Raw almonds
• Sesame seeds
• Pumpkin seeds
• Hemp seeds
Herbs
• Passion flower extract
• Chamomile extract
• Cruciferous indoles
• Amla berries
• Turmeric
• Resveratrol

TKC Members In Action

Barbell Thrusters And Hindu Push Ups

Mixing it up CrossFit style KBs/BBs/Body weight.

KB juggling is not just fun but also a awesome workout! Build Strength, Speed , and Coordination. TKC Instructors are REAL Gireviks!

Barbell Thrusters/Body Weight For AMRAP 20min, Nuff Said!

Real Fighters

Been working with some Fighters from Seguin MMA and the Fight Factory. I have to say I love working with the guys and gals. They have awesome determination and a no quit attitude! They have a strong work ethic training 2-3 times a day even with full time jobs and children. That is not an easy task!

If you are looking to compete in MMA or Boxing come check out the Seguin MMA and Fight Factory(San Marcos)! Seguin MMA is unmatched in Seguin with top notch instructors and a awesome fight team. This is were Real Fighters train!

Awesome Weather!

Awesome weather yesterday! We took class outside and did some KB Swings and Sprints!

CrossFit Seguin

The Texas Kettlebell Club is officially a CrossFit affiliate gym. AKA: CrossFit Seguin.

Workout of the Week 6&7;

Sorry I've been slacking on the Workout post: Here are a couple to keep you busy:

2Hand Swings and Burpee Super Set: 21, 18, 15, 12, & 9 reps of each. Try to get it done under 10min. (Men 53#+KB/ Women 35#+KB)The Swings are "American Swings"(High Swings)
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CrossFit WOD "Wittman"

2Hand Swings-15(Men 53#/Women 35#KB)
Power Cleans-15(Men 95#BB/Women 65#BB)
Box Jump-15(24in Box)

x 7 rounds for time

(Courtesy of CrossFit Inc.)
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Snatch -10L/10R
Supine Bike-20
AMRAP-10min(Men 53+KB/Women 35+KB)
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Dead Lift-5
Hammers 10L/10R
x7 rounds for time
(On Dead Lift use 50%-80% of your Max: Hammers Men 16#/Women 8#)

Elite Fitness

Congrats to all you tough Ladies and Men of the TKC! We broke a lot of PRs(Personal Records) yesterday on some tough CrossFit workouts Fran, Diane, Karen, and the Split Jerk! Awesome job everyone, you all have proven without a doubt that our training methods work.