JJ 100429 -- HG sweeps

Travis showed us a few nice sweeps from half guard bottom.

After rolling I did a short workout:

• 5 rounds of 3-5 chin ups with 20 lbs weight vest
• 3 rounds of 10 burpees with 20 lbs weight vest
  

When HG top tries the Relson pass:

• underhook far arm and grab pant leg with near arm
• push them down your body so weight is off your chest
• hook in floater then kick sweep them over
• if they post with far leg, hook inside leg and take their back
  

When HG tries to transition from facing HG top to Relson pass:

• grab far arm across
• As they sit to their hip, pull arm across their chest
• Underhook leg and roll through

When HG top smashes down with shoulder to get advantage:

• Grab far gi shoulder
• bridge hips
• Pop head inside
• work to establish underhooks or get elbow in
  

JJ 100428

Since Crossfit Central is closed this week, I attended the Wednesday AM BJJ class at Relson Gracie Austin. It was a small group, only 4-5 guys. I got in 5 5 minute rounds. I am still a bit under the weather but held my own.

After rolling we did 10 minutes of fitness:

• 1 min LH KB snatch (55 lbs)
  
• 1 min RH KB snatch (55 lbs)
• 1 min horse stance
• 1 min LH KB bench (55 lbs)
• 1 min RH KB bench (55 lbs)
• 1 min plank
• 1 min KB swings (55 lbs)
• 1 min LH KB cleans (55 lbs)
• 1 min RH KB cleans (55 lbs)
• 1 min sit ups
  

I ended with a few chin ups and KB clean and press. I felt very weak through the whole workout.

I really need to get in some good mat time. I'm going to try to make at least 1 open mat per week, even at the expense of a class. Also, my fitness work needs more of a strength focus. I will have to get it in on my own time once the semester ends.

JJ 100427 -- side control

We worked finishes from side control. Then we rolled starting in side control. I felt pretty run down but I'm glad I went.

A few finer points:

• When a person tries arm under guard pass, scoot your hips away from the leg they're raising, get in their collar, and pull them down.
• From side control, roll person to their side and put back foot on ground with shin against their back to keep them from recovering.
• If they scoot their hips away and flatten back to their back, take mount.
• Otherwise, attack the collar with hand near head.
• If they bring inside arm to pull your hand off their collar, lock armbar.
• When you have them armbar, if they cross sleeve grip to resist, pull their far elbow toward your hands before sitting away at a 45 degree angle toward their head.
  

JJ 100423 -- open mat

I felt like a loser for missing the entire week so I went to open mat after work. It sure beats sitting in traffic. I may do this every friday when i miss a class during the week.

i warmed up, did some KBs, then rolled with a blue and a purple I had never seen before. The bblue kept sticking me in inverted guard so I stacked him. It was humid and a great workout.

CC WOD 100423 -- cindy + clean & jerk

In 20 minutes:

• 5 pull ups, 10 push ups, 15 squats
• 1 clean and jerk 155 lbs
• ...
• 5 pull ups, 10 push ups, 15 squats
• 10 clean and jerk 155 lbs

I made it through cindy round 8 and C&J round 7.

Thats 40 pull ups, 80 push ups, 120 squats, and 28 clean and jerk for those keeping score at home.

I stayed after class and flipped a 300 lbs tire about 40 times.

CC 100421 - KB swings, snatch, thrusters, snatch, row

This was really a nice workout. I've missed a few days because my schedule has bee hectic with family in town. This was a nice workout to ease back into it.

In 15 minutes:

• 10 thrusters, 115 lbs
• 30 KB snatch, 55 lbs
• row 1000m
• 30 KB swings, 55 lbs
• 10 snatch, 115 lbs

I started on the row because of equipment shortages. I think I would have cruised through the lifts if I wasn't so tired from the row.

My row has improved a lot. Instead of rowing at a 500m/2:20 pace, I was able to keep my pace under 1:45 until the very end. This is really a strength endurance movement. Pull hard.

The thrusters and swings were easy. The KB snatch was easy too now that I know to bend my arm and punch through the bell at the top. The snatches -- which i did last -- were hard. I power snatched the last 9 reps.

Anyway, I finished in 13:59 rxd, second in my class.

CC WOD 100416 DUs, DB cleans, row

We've had a steady diet of rowing lately, probably in place of running. I like rowing and its an area I'd like to improve. My stroke is pretty inefficient.

In 17 minutes:

• 100 double unders
• 30 squat cleans, 55 lbs DBs
• row 1000m

I finished right when he called time, but he didn't hear me, so I put 17:01 as my time.

The DUs took me almost 10 minutes by themselves. I was jumping in groups of 2-5 and smacking myself in the head. Next time I will try a longer rope.

JJ 100415 -- half guard passes

we really repped out 4 half guard passes today.

• under hook, cradle far leg, to kick leg free, needle through
  
• under hook, head post, tripod, shake leg free
• under hook, reverse head position, to hip, needle through
• relson pass, drop to arms around hips, low pass, straight leg free

then we rolled a bit. i felt rusty.

CC WOD 100414 box jump burpees, wall ball, dead lift

I was happy to have another heavy day even though it was a bit humbling.

In 12 minutes:

• dead lift 1-1-1-1-1

In 12 minutes:

• 1 20lb wall ball, 15 burpee box jumps, 24" box
• 3 20lb wall ball, 13 burpee box jumps, 24" box
• 5 20lb wall ball, 11 burpee box jumps, 24" box
• 7 20lb wall ball, 9 burpee box jumps, 24" box
• 9 20lb wall ball, 7 burpee box jumps, 24" box
• 11 20lb wall ball, 5 burpee box jumps, 24" box
• 13 20lb wall ball, 3 burpee box jumps, 24" box
• 15 20lb wall ball, 1 burpee box jumps, 24" box

My results:

• 315 x 1, 315 x 1, 335 x 1, 355 x 1, 315 x 1
• DNF, 15 wall balls and 1 BBJ to go.

I have mixed feelings about this workout. 12 minutes for DL barely allowed time to change weights. Plus, 355 felt HEAVY, which was sad, because I was lifting 395 pretty easily a few weeks ago.

The good news is that I did much more work than I would've on my own. Plus, I'm happy whenever we do strength training at CC. Hopefully my next heavy DL won't be sucha shock to the system.

CC WOD 100412 front squat, push ups, row

3 rounds of:

• 15 front squats 155 lbs
• 50 push ups
• row 500m

My time, 19:53. I was the only person who went as Rxd and the only one who finished in my class.

CC WOD 100409 squats and clean & jerk

In 12 minutes:

• 50 squats, 2 clean and jerk
• 40 squats, 4 clean and jerk
• 30 squats, 6 clean and jerk
• 20 squats, 8 clean and jerk
• 10 squats, 10 clean and jerk

155 lbs.

I did not finish. I had 3 clean and jerks to go at time.

This workout did not wind me, but my legs were shaking when I got the cleans. They were absolutely fried.

JJ 100408 attacking turtle

we covered the proper way to turtle defensively and a few turtle attacks. the main point was to control the arms, keep your weight on them, and drive the inside knee under before taking back. better if you can catch the arm. i wish i could remember the wicked gi and no gi clock chokes phil showed a few weeks ago to attack turtle.

i rolled pretty well today. i felt loose, flowed, didn't strain, and got many submissions and passes.

CC WOD 100407 box jumps, ring dips, burpees, press

In 20 minutes:

• 75 box jumps
• 45 ring dips
• 25 burpees
• 45 DB press (45 lbs)
• 75 box jumps

I reached 52 box jumps at time with Rxd weight.

Last time I worked out at CC I lost limit strength so I will use Rxd weights even if I don't finish.

JJ 100406 half guard sweeps

Richard showed us a few new sweeps from half guard. One sweep with a floater from double under hooks, one sweep with a floater from double under hooks where you kick a posted knee with the bottom foot, and one sweep from half guard with over hook. This one was pretty slick. You crowd the under hooked elbow down to your side, cover the trapped leg with your outside leg, raise then inside knee, and then basically twist.

Today I rolled with a white belt and a large blue belt. I did well and felt good. I was really rolling with technique and I didn't exert a lot of energy.

100405 CC WOD -- press, squat, KB swings

I took off Friday, Saturday, and Sunday to rest my arms. They were completely fried after last week and I could barely straighten them all weekend. On my first day back, I subbed KB swings for pull ups so I wouldn't fall back to square one.

Today's WOD:

• 3 x 3 press

5 rounds of:

• 30 seconds squats 185 lbs
• 60 seconds pull ups
• 90 seconds rest

My results:

• press 3 x 135, 3 x155, 3 x 155, 3 x 155, 3 x 135
• squats (12,10,10,7,5)
• swings (55 lbs) 25,20,20,15,10

All in all, I'm happy with the workout and glad I didn't hurt myself.

JJ 100401 standing guard passes

we worked some standing guard passes. the key point is to bump the heel off your hip and block it with your elbow. then shuck the other leg past and knee drive through. theres a nice finish from S mount if they stay square. if they roll to their side, you can finish with an ezekiel choke.

we rolled and i stayed pretty loose. it flowed pretty well.