CC WOD 100331 -- partner wall ball, dead lift, row

For time:

• 100 wall ball throws , 10', 20 lbs
• 50 dead lifts, 225 lbs
  
• row 1 K

One partner does wall balls while the other rows, and vice versa, so both partners do wall balls and 1 K row. Partners split dead lifts. You don't move between rounds or finish until both partners have completed all reps.

Our time 14:30.

I had a good partner. We finished the dead lifts in straight sets of 5 and finished within 1 minute of each other on the row/throws. I only saw 1 score better than ours.

JJ 100330 -- finish from knee on belly

We finished with straight arm bar and kimura from knee on belly. richard showed a nice transition from kimura to keylock when the elbow gets sucked in. We also drilled a nice transition from straight armbar to kimura from knee on belly.

i tried to flow a little more in my rolling and it went pretty well.

The combination of crossfit and ju jitsu is breaking me down. I hope we lay off the met con workouts tomorrow.

Crossfit versus P90X versus yoga

This is pretty interesting. According to Google Trends, the search term P90X is 100% more popular than crossfit.



Right around January, P90X searches more than doubled, widening the gap. Crossfit searches have remained at a steady upward trend for about 5 years. Although crossfit has been around since 2002, it did not register as a search term until late 2005.

The bottom graph shows the relative news postings related to the two search terms. Crossfit is written about more frequently and more consistently than P90X.

I think these trends are pretty interesting. Both systems move away from the globo-gym fitness approach.

P90X markets aggressively over television, radio, through the internet, and via local reps through street reps. Crossfit employs a word-of-mouth, viral approach.

Both have grown, but P90X leaps enormously every January, which probably coincides with an intensified marketing push.

It will be interesting to see which whether one or the other fizzles out as a trend.

Look what happens when you add yoga to the mix:

CC 100329 angie

ugh now I remember why I stopped going to CC. 8)

"Angie"

For time:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

This is a chipper, so the exercises must be done in order, all reps, before moving on to the next exercise.

My results: 21:02 as rxd. Looking back, this is my PR, so I should be happy, but I thought I would crack 20 minutes now that my weight is down.

I was a little disappointed because the cutoff time is 21 minutes and they literally called time on my 2nd to last rep. I still finished 2nd in my class for the non-scaled workout, though.

JJ 100327 -- standing guard pass

We worked standing guard passes and then rolled. I got worked over pretty well yet again. I need to start showing up on time and really concentrate during the technique portion. I've been coasting again. The guys that worked me over were both bigger and higher belts than me, but I feel like I should be able to hang with them.

CC WOD 100326 -- power clean, front squat, dead lift

7 rounds of:

• 3 power cleans
• 5 front squats
• 7 dead lifts

Rx'd: 165 lbs

I went with 155 lbs and finished 1st in my class at 10:44. Everyone else went lighter except one guy who went with 155 and DNF.

JJ 100325 -- guard pass

We worked on a standing guard pass with step over, a standing dump pass from scissors sweep, and a back out pass with a knee through. then we rolled. i felt pretty active even though im sore and not getting much sleep.

CC WOD 100324 -- partner medley

in 20 minutes:

• 150 KB swings (55 lbs)
• 150 sumo dead lift high pull (55 lbs)
• 150 sprawls
• 150 squats
• 150 push press (2 x 40 lbs DBs)

My partner was one of the trainer's dads. He was probably between 55 and 60 years olf, but he worked hard. He scaled to 30 lbs for the DB push press.

Our results:

• 150
• 125
• 150
• 94
• 103

622, but I think I wrote 610 on the board. Oh well.

JJ 100323 -- half guard sweeps

we worked 3 half guard sweeps from relson pass series. then we rolled a bit. i felt pretty good and rolled with higher belts.

CC WOD 100322 -- Sit ups, dead lift, farmer walk

Yesterday I weighed myself at JJ: 177 lbs with no shoes. This morning I weighed myself at CC on a different scale for cross validation and I was 179 lbs with shoes. So I guess its official, I am under 180 lbs. I have mixed feelings about being this weight but I am definitely stronger and more fit than I have been in probably a decade. I'm really gonna keep hammering on the strength building lifts. Soon I'll be able to squat 2x my body weight.

Today's workout:

3 rounds of:

• 50 sit ups
• 25 dead lifts 135 lbs
• 200m farmer walk, 55 lbs kettle bells in each hand

As rx'd, 19:36. I used 72 lbs KBs on the first walk and it fried my grip for the remainder of the workout. The DLs felt light, I banged out the first 25 in a straight set.

JJ 100321

i brought eli to ju jitsu today. it was really great. he wore my old size 0 judo gi from 1980 or whenever. we warmed up and then rolled a bit. then i rolled with one of the guys so eli could watch. he got a kick out of hitting the punching bags. the little tip of putting my knee up in open guard has really helped me smash through some guards.

CC WOD 100319 -- keep trucking little joe

this workout was a show of support for a Xfit member whose son was badly burned.

3 rounds of:

• 200m run
• 35 thrusters w/10 lbs DBs
• 10 burpess pull ups

My time: 11:16

JJ 100318 -- kimura, bump sweep, guillotine from guard

we worked the second guard series starting with hand on ground instead of hand across. then we rolled. i felt pretty good and methodical, keeping good position. one guy i rolled with weighed 290 lbs. it was like wrestling a bear, but i held my own.

CF WOD 100317 -- Push ups, box jumps, and DB squat cleans to thrusters

This one blasted me. I'm still very sore in the forearms from kipping on Monday.

5 rounds of:

• 21 push ups
• 15 24" box jumps
• 9 35 lbs DB squat cleans to thrusters

On the DB squat cleans to thrusters, you start in a snatch pull position with 2 DBs. You clean the weight to standing then drop into a deep squat in one motion. Then you squat the weight up with DBs at shoulder height and press them out.

My results:

• 18:35, 26" box, 40 lbs DBs

The other guys in the class snaked the 35 lbs DBs. Oh well. So I did about 10% more work.

JJ 100316 passing elevator sweep, butterfly guard

Class was small on account of the weather. We talked about butterfly guard passes and elevator sweep guard passes. There was one nice BFG pass where you trap one of their feet and pass outside keeping your hips low. Another good BF pass was reaching into their collar than grabbing their opposite ankle, standing and twisting to side control. FInally, we saw a knee inside sweep with collar control from elevator sweep position. Important points from this class were knee comes up when guard opens and underhook opposite side your passing.

On a side note, my forearms are crazy sore from CF. I haven't kipped in awhile.

CC WOD 100315 -- SDLHP, Burpees, pull ups

Well I'm officially back at CC. It was a good workout. I did exactly what I told myself not to do, which was over do it on my first day back.

The workout:

3-12-21-12-3 reps of:

• Sumo Dead Lift High Pull
• Burpees
• Pull Ups

I finished in 16:21 as Rxd. I was the only person in my class who used the Rxd weight.

I tweaked my left shoulder on the 21 rounds of SDLHP. That was probably too heacy for my first workout back. But I was pleased that I still new how to kip and the burpees felt much better than they did last time I worked out there. But waking up at 4:30 AM to change batteries in the fire alarm in my kids room didn't help either.

JJ 100314

I showed up 1 hour late on account of daylight savings. Then I rolled with William and Tommy. Then Jason and I worked takedowns for a few minutes. I also rolled with someone else. Tommy tapped me about 25 times in about 30 minutes. It was a good character builder. I can't show up late, miss warm ups, miss technique, and expect to do well during rolling.

Tikkun Olam

This is just a post to update the charitable work our family doing:

• Tracy did a fundraiser for Haiti disaster relief at Sacred Streams.
• Tracy and I did a fundraiser for Haiti disaster relief at Kula Yoga. We raised about $300 and donated through AMD's charitable giving program which matches at 50%.
• I gave blood a few weeks ago. I was nervous. It took about 3 minutes and I almost passed out because it came out so quickly.
• For the kids birthday, we took donations to the SPCA instead of gifts. We donated about $300 in cash and supplies to the North Austin SPCA. The kids enjoyed dropping everything off.
• This week I am a volunteer judge for an Austin American Statesman high school writing contest. The winners get college scholarships.

I hope we can keep it up. I'd like to do some charitable work at least once/month for the whole year.

JJ 100311

We warmed up with light rolling, moved into some sequence rolling, reviewed triangle finishes and escapes, and finished with some rolling. It was a nice, relaxed class and a good low-impact workout.

WOD 100310 DL

Run 1 mile:

• 7:34

5 rounds of DL:

• 5 x 5 275

I went light today. I'm feeling it from JJ yesterday.

JJ - competition class

I slept through ju jitsu this morning so I could make Tracy migas and take Eli to school. After work I went to the evening ju jitsu class. we worked no gi clock choke, gi clock choke, and taking the back from opponents turtle. then we drilled one hand and no hand guard passes. what a great drill! i need to go one or no hand guard when i roll in the beginner class. the competition class with donald park started at 7pm. i stayed for about 35 minutes. an thats a good class. we drilled takedowns really hard and the moved to transitions from side control to the other side. i wish i could have stayed for the whole class but i had to make it home for Lost. once class is out i want to make that class at least 1x per month.

WOD 100308 BP & BS

Worked out in the backyard after a depressing trip to the dentist. It turns out one of the bones next to my tooth that was punched out is dissolving and I will need pretty major surgery to save the teeth around it. It will be expensive and I won't be able to do anything (rugby, ju jitsu) for at least 3 months following the surgery. Sounds like a good time to pick up crossfit again.

5 rounds of:

• back squat
• KB swings
• bench press

Results:

• 10 x 135, 5 x 205, 5 x 225, 5 x 225, 5 x 225, 5 x 225, 5 x 225
• 20 x 35, 20 x 35, 20 x 35, 20 x 35, 20 x 35
• 10 x 135, 5 x 185, 5 x 185, 5 x 185, 5 x 185, 5 x 185

The ground is even in my backyard so I went with lighter weights and really controlled, deep form. Everything felt pretty good and settled me down after the trip to the dentist.

JJ 100307

we worked on takedowns. then we rolled. i felt pretty good until i rolled with kirk. 8)

WOD 100305 BS & BP

Run 1 mile:

• 8:02

5 rounds of back squat and bench press:

• BS: 135 x 10, 225 x 5, 315 x 2, 335 x 1, 335 x 1, 335 x 1, 335 x 1
• BP: 135 x 10, 185 x 5, 225 x 1, 225 x 2, 225 x 2, 225 x 2

3 rounds of pistols (right leg, left leg) and close grip bench:

• 5/5, 5/5, 5/5
• 135 x 10, 135 x 10, 135 x 8

I got a weird cramp in my back during this one.

jujitsu 100304

We worked escapes from side scarf hold (kesa gatame) and a few submissions from kesa gatame. then we rolled. it was a good day for me. there were a few guys my weight and experience and I did fairly well with them, getting a few taps and tapping a few times. I got some good work in today.

WOD 100303: SP & PU

run:

• 1 mile, 8:12

6 rounds of:

• shoulder press
• strict pull ups

My results:

• 135 x 5, 155 x 3, 155 x 2, 165 x 1, 165 x 1, 165 x 1
• 10, 10, 6, 7, 5, 5
  

WOD 100302 DL

I dead lifted heavy today and the weights felt heavy. I was hoping for a better showing, but this is my second workout today on no lunch and little sleep. Maybe next time will be better.

Run

• 1 mile, 8 minutes
  

Dead lift:

• 10 x 135
• 5 x 225
• 3 x 315
• 1 x 335
• 1 x 335
• 1 x 365
• 1 x 365
• 2 x 315

Farmer walk:

• 2 x 75 lbs DBs, 3 rounds of 15 yards
  

JJ 100302

we worked on a few finishes from side control. Head on arm to keylock, arm under collar to choke with far leg, then arm under collar to choke with far leg to straight armlock.

we rolled. it went okay. i need to hit the mats more often if I want to keep improving. Also, my fitness isnt where it should be.

JJ 100228

we worked finishes from back mount then i got worked over by some purple belts. I did catch a white belt in a triangle, though.

WOD 100227 -- PU and SP

I did some KB work, pull ups, and press in the back yard.

5 rounds of:

• 8-10 strict pull ups
• 4-6 press with 135 lbs

I ended with 3 sets of 62.5 lbs KB swings: 10-20-25