jujitsu 091231

we worked on elbow escape from the mount, bump escape from the mount and transition to half guard, and taking the back during elbow escape from the mount. then we rolled hard for about an hour. i got submitted about 50 times by various partners but i was moving well and getting good position. i will go back on sunday.

WOD 091230 -- squat and bench

another classic lifting workout on an intermittent fast day. at least i was warmed up from ju jitsu.

squat:

• 10 x 135, 3 x 225, 2 x 275, 1 x 275, 1 x 275, 1 x 285, 1 x 285, 1 x 295

bench:

• 8 x 135, 3 x 185, 3 x 205, 2 x 205, 1 x 215, 1 x 215, 1 x 215

not a bad workout for a fast day. i didn't feel especially strong, but i didn't feel weak either.

jujitsu 091230

we worked on a guard pass 9shoulder in belly, clamp arm over knee, flatten knee, use head as rachet, and pass) and a half guard pass. (relson pass.) then we did a lot of rolling. i felt relaxed and smooth today but my guard got passed by just about everyone. from now on i will be more active in the guard and look to escape or sweep.

jujitsu 091229

we worked on guard passes. from inside the guard, force a leg back and trap it under your legs. then pocket grip their pat leg from your opposite hand, place your shoulder on them, and then hop pass either side. i think this is a nice sequence for me since it neutralizes the legs.

WOD 091228 -- press and PUs

standard warm up.

press:

• 3 x 135, 2 x 145, 1 x 155, 1 x155, 1 x 165,1 x 165, 5 x 135

strict pull ups:

• 9, 7, 6, 8, 6, 6
  

jujitsu 091228

we worked on gi chokes, choke defense, and gi chokes to sweeps from the bottom. then we rolled a bit. i felt good. some of the rest is falling away. i think i will stick with 3x per week this month and possibly crank back to 2x when classes start. crossfit really got me prepared for this. my strength is good and i feel reasonably fit. plus, i weigh just under 180.

WOD 091226 -- DL and hill runs

DL

• 135 x 5, 225 x 3, 315 x 1, 315 x 1, 335 x 1, 335 x 1, 335 x 1

7 hill sprints, 4 min 41 sec

jujitsu 091224

2nd day back. Phil introduced me as one of his "original blue belts." then everyone proceeded to beat me up and choke me for the next 2 hours. Tracy accused me of breaking my nose again. fun fun fun. but seriously, it was good to be back. we just rolled, no drills.

WOD 091223 -- squat and bench

mid way thru the first cycle of my rippletoe strength phase. today was basically a good old fashioned lifting session.

5 rounds of:

• squat 3 x 275
• bench press 3 x 205

then i ran 400m at a 5 minute pace.

it was a hard today because i faster from 7pm yesterday to 630 pm today. thats my second intermittent fast in 2 weeks. tomorrow i hope to hit jiu jitsu again.

WOD 091222 -- press and pull ups

5 rounds of:

• 5 strict pull ups
• 3 overhead press, 135 lbs
  

jiu jitsu 091222

today I went down to relson gracie jiu jitsu and signed up for a month. ive been to 3 classes in the past 6 years. it was a lot of fun. i just worked on sweeps, passing, and gi chokes for about 1.5 hours. I paid for the month which should take me up to the spring semester 2x week.

WOD 091221 -- DL and hill runs

typical warm up

5 rounds of:

• 3 dead lift , 315 lbs

Then I went to the hill at Murchison Middle School and ran 7 70m hill runs in 5:20.

WOD 091220 -- clean and press, plyos

I decided to change it up a bit today and focus on explosive movements.

After my typical warmup:

• clean and press 1-1-1-1-1-1-1-1 (8 single rep sets)
• 135-135-155-155-165-175-175-185

5 rounds of:

• 3 depth leaps (over folding chairs about 2 feet apart)
• 3 vertical medicine ball throws

2 min, 26 sec

WOD 091218 -- squat, bench press, run

jump rope and warm up.

5 rounds of:

• squat, 5 x 275 lbs (smith machine, so squat rack at work)
• bench press, 5 x 185 lbs

I worked on getting back in my heels on the squats.

I finished with a 400m run at a 6 minute pace. I'm going to add mid range sprint work back into my workout.

WOD 091217 -- SP and burpees

jump rope to warm up, double unders, crossovers, POSE.

Berg. warm up.

Shoulder press: 5-5-3-3-4 x 135 lbs
One hand pull up on gravitron with 100 lbs. (5,5,4,4,3,3)

Metcon:

5 rounds of:

• 50 rabbit punches to heavy bag
• 5 burpees
  

WOD 091216 -- DL

I jumped rope, warmed up, and then started a rippletoe strength phase:

• 5 x 5 DL, 275 lbs

It felt pretty light. Today is also my first try at intermittent fasting. I felt great until right after the workout. Now I feel a bit shaky.

WOD 091214 -- Turkish get-ups, HSPU, DH PU

I jumped rope for about 10 minutes, did my CF warmup, and then:

• 5 Turkish get ups, right hand (65 lbs)
• 5 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 4 Turkish get ups, right hand (65 lbs)
• 4 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 3 Turkish get ups, right hand (65 lbs)
• 3 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 2 Turkish get ups, right hand (65 lbs)
• 2 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 1 Turkish get ups, right hand (65 lbs)
• 1 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  

wod 091212 -- burpees, DUs, bench, PUs

I'm going to take a tip from crossfit portland and concentrate on short, high intensity workouts, strength, and mobility.

todays WOD:

5-5-5-10-10 burpees
10-10-20-20-20 double unders

5 sets of bench, 205 lbs (2-3 reps each set)
5 dead hang pull ups

WOD 091206 KB

50 KB swings 35 lbs
50 KB high pulls, 62 lbs

5 rounds of:

• 5 KB snatch, 35 lbs, right hand
• 5 KB snatch, 35 lbs, left hand
• 5 KB clean and press, 62 lbs, right hand
• 5 KB clean and press, 62 lbs, left hand
  

WOD 091205 -- FIght for Feuille

Today I participated in a charity fundraiser workout for a local Austinite going through his 3rd round of chemotherapy for testicular cancer. We raised about $700 this morning to help his family with medical expenses. I was surprised by the turnout... it was 35 degrees.

http://www.fightforfeuille.com/support.php

The workout was pretty tough:

3 rounds of:

• 400 m run carrying a medicine ball
• 50 thrusters
• 40 dead lift high pulls
• 30 push ups
• 20 box jumps
• 10 burpees
• 2 minute plank position

Ouch! Like Rocky said in Rocky 3, "I had no idea charity could hurt so much."