Rugby 100531 Gilfach Goch, Wales

On Memorial Day we played an Old Boys friendly against Gilfach Goch, a Welsh touring side. The weather was warm -- 90 degrees at kick off -- and sunny so the boys from Wales did not fare well. We jumped on them early, scoring 3 tries within about 10 minutes. I scored on a 50m try from the wing. In the second half a few of us played for Gilfach and that was fun as well. I flanked and missed a drop goal.

Overall, I did not play well, but I felt very fit and fast and I didn't get hurt. I selfishly pulled up for a drop goal when I could have run in for a try but oh well. There's another old boys match this Wednesday I'd love to play but I have the kids.

CC WOD 100528 -- GHD, DL, squat

This one wasn't too bad. An equipment bottleneck kept everyone at pretty much the same pace.

Happy to see solid hammy work.

AMRAP in 12 minutes of:

• 5 dead lifts (225)
• 10 GHD sit ups
• 15 squats

7 rounds as rxd.

Rugby 100528

Mostly coached, but ran 14 minutes of sprints with the team at the end.

Coaching is new and different for me. I had the seconds.

I felt like they didn't respond to me until I projected some intensity.

But I saw a big improvement in their intensity and concentration from where they started at the beginning of practice to where they finished at the end.

CC WOD 100526 PUs, run, DB jerk, box jump

We worked weighted pull ups today. I wore a 55 lbs vest.

5 rounds of:

• 3 weighted pull ups

I did a 6th round with 5 reps as well.

Then we had a short smoker. My legs were heavy from running last night.

In 15 minutes:

• 400m run
• 21 DB jerk, 2 x 55lb DBs
• 21 box jump, 26"
• 400m run
• 15 DB jerk, 2 x 55 lbs
• 15 box jumps
• 400m run
• 9 DB jerk, 2 x 55 lbs
• 9 box jumps

I finished in 13:09, which was the best time on the board at the Rxd weight.

Rugby 100525

Last night I went out to the Huns 7s practice. We played touch and drilled for about 2 hours and finished with loads of 22m, 50,m, and 110m sprints. My dogs are barking, but my wind felt good.

I'm going to help out coaching this summer. The Huns have a bunch of young men from UT and Texas State out running around. These are the guys I want to work with, not old know-it-alls like myself. Plus, I will learn heaps from Ty and Dallen.

CC WOD 100524

21-18-15-12-9-6-3 reps of:

• thrusters (95 lbs)
• straight leg dead lift (95 lbs)

I finished 1st in my class at 12:35.

I did a few close grip pull ups and chins after class.

track work 100522

• boyle linear and lateral speed progressions
• 10 x 100m strides
• 10 x 20 yd shuttle runs

CC WOD 100521 -- DUs, squats, KB snatch

We worked on double unders. Big Mike gave me some spot on advice. Switching to a longer rope increased my PR unbroken DU total from 6 to 18. We also did some mobility work during warm ups. I was able to walk on my hands for about 20 feet.

In 15 minutes, 5 rounds of:

• 30 squats
• 20 KB snatch (55 lbs)
  
• 30 double unders

I finished 3 rounds + 30 DUs and 5 squats. This was a smoker.

After class I played around on the pull up bar like a monkey.

track work 100520

Last night at 9PM I got in some extra track work.

M. Boyle linear speed warm up,
M. Boyle lateral speed warm up,
10 100 yard strides
10 20 yd shuttles

JJ 100520 -- attacks from guard

we reviewed the arm across attack series from guard:

• arm across pendulum sweep
• arm across kimura
• arm across omoplata
• arm across kimura to trianle

My favorite is the arm across arm bar.

The most difficult part of this sequence is getting the arm across. It involves hard hip bridging, grip strength in the grip hand, and a quick crunching motion to trap the shoulder.

I skipped rolling to let my hammy rest. I did get a good stretch in, though.

CC WOD 100519 -- press & med ball smoker

5 rounds of 3 standing shoulder press:

• 135, 155, 155, 155, 155

10-9-8-7-6-5-4-3-2-1 reps of:

• med ball clean to 10' wall ball throw, 20 lbs
• burpee to pull up

In the 13 minute time cutoff, I finished 8 rounds.

So I had 6 of 110 reps left when the bell rang.

JJ 100518 -- finish from knee on belly

transition from side control to knee on belly
4 finishes from knee on belly:

• cross collar choke (baseball grip, transition to north south)
• pummel to straight arm lock
• transition from straight arm lock to kimura
• transition from kimura to seated arm bar

during randori i rolled with a feeling of lightness and smoothness, no tension. it felt good. i transitioned well and hit a few interesting sweeps/reversals i might have telegraphed if i was more tense.

CC 100517 -- sprint/row, box jumps, push ups

I stretched my hammys on saturday and sunday to prepare for rugby 7s. So far they've held up pretty well.

Today's WOD included 100m sprints. It tested my hammys and all went well.

AMRAP in 20 minutes of:

• 100m sprint / 100m row (alternate every round)
• 10 24" box jumps
• 15 push ups

I finished 10 rounds in 20 minutes. Slow transitions hurt me. I hoped to hit 12 rounds but oh well. I'm glad the WOD included some short distance running.

I didn't do any extra work today but my eating and rest have been dialed in.

WOD 100515 shuttle runs

another day of warming up (Boyle linear and lateral speed) then 10 20 yard shuttle runs and 30 wall ball throws with 10 lbs med ball. my left hammy still feels tight.

track work

its summer which means rugby 7s season is upon us. i did Mike Boyle's lateral and straight-line speed warm ups, did 10 100 yd strides, and then 30 rotational medicine ball throws with a 10 lbs ball.

my left hammy has been tight for a few weeks. I need to work out the kinks before I head to practice. maybe the airrosti folks can help me out. either way, the hammy felt good today on the track after about 40 minutes of warming up.

CC WOD 100514 -- SDLHP/GHD/VSR

We practiced back extensions, hip extensions, and glute-ham developer sit ups on the GHD station. Taking time to work on form really benefits me. We did about 30 reps of each. This is an area I an definitely strengthen.

5 rounds of:

• 7 Sumo Dead lift high pull, 135 lbs
• 10 GHD sit ups
• 20 V sit rotations, 45 lbs

10:14. I finished first in my class with Rx'd weight. I could have shaved off about 1 minute of transition time by using a GHD closed to by weights. We were on opposite ends of the gym. Also, I learned that I move faster when I drop the weight between reps of SDLHP.

I finished with 3 rounds of:

• 5 pull ups
• 10 burpees
  

In a 55 lbs weight vest. This was pretty brutal so no ju jitsu for me today.

JJ 100513 -- back finishes

Travis showed us a few back finishes and escapes.

• Bow and arrow choke
• Bow and arrow choke to arm bar
• Bow and arrow choke to triangle
• Escape from back by scooting hips, kicking free from hook and trapping it under leg, turning to face, grabbing pant leg to prevent mount
• Escape from hooks in break down, straighten arm and raise knee on that side, get to side mount bottom
• Escape from bow and arrow choke by popping choking arm over head and turning toward opponent while they back their hips out

I also rolled about 10 minutes with Travis. We were pretty even on our feet but he took me out pretty easily when he got mount position. I escaped back mount once but never really threatened him.

CC WOD 100512 -- squat + PU & HSPU

We had a heavy day. I need to be careful on heavy days. We rarely perform these lifts. I fall into the trap of trying to lift 75% of my max for multiple reps even when I haven't done the movement in over a month.

5 rounds of:

• 3 back squats

My results:

• 225, 275, 275, 275, 245

The weight didn't feel heavy but my back pinched on the last rep of the 4th set. I felt like the wind was knocked out of me, so I finished with a light set.

3 rounds of:

• 10 pull ups, 45 lbs
• 10 pull ups
• 10 hand stand push ups

I finished all the reps except the last set of weighted pull ups. I should have went lighter. Holding the DB between my thighs was difficult. Kipping wasn't an option because the weight kept slipping. I put chalk between my thighs but that didn't help either.

Wes and I finished with some tire flips.

JJ 100511 -- guard sweeps

We reviewed the arm across pendulum sweep series from guard which includes the pendulum sweep, arm bar, taking the back, and high arm lock. we also discussed breaking turtle with a knee drive or pulling both ankles.

During randori I worked out a nice setup for the mata leao choke from side mount. You basically lock int he arm with your leg when they hide the arm during a kimura then apply rear naked choke.

We have a good crew of big (200 lbs +) guys in the morning class right now. I didn't roll with anyone within 30 lbs of me!

CC WOD 100510 -- run, ring dips, DL

Running returned to Crossfit Central today. I can't say I was happy to see it. Hopefully we won't see it more than .5/wk. I am really enjoying the recent strength emphasis.

3 rounds of:

• 400m run
• 21 ring dips
• 12 DL 185lbs

My time: 13:15

I finished 1st in my class but many people in the earlier classes finished faster.

I wonder how I would have done with stiffer competition?

CC WOD 100507 -- Ranger row & DB snatch

This was the best workout I've had in a long time. It had the right mix of weight, volume, and intensity.

3 rounds for time:

• 10 ranger rows (1 push up, 1 DB row right hand, 1 push up, 1 DB row left hand) 45 lbs
• 20 DB snatches 45 lbs

I finished first in my class (14:08) at Rxd weight, which was the best time I saw posted for any class.

After class I did 3 rounds:

• 5 dead hang pull ups
• 10 tire flips with jumps between flips

What a nice way to hit the weekend!

JJ 100506 -- side control escapes

What a great jujitsu class! We reviewed Relson's 7 side control escape series. They vary principally in the hip movements dictated by the top guy's hand position. Most involve:

• framing with the outside arm across the top guy's neck
• hip bumping and connecting bottom need to elbow
• needling through the bottom leg

We also brainstormed north south escapes.

• Pulling top forward and bringing knees under his arms and either recovering guard or sweeping
• Rocking hips to create space on bottom
• Keeping elbows in
  

Travis also showed me an interesting mount escape where you upa the top guy forward then roll out the back door.

Afterward we got in some good mat time. I rolled with Travis, Moss, and Kirk. I felt pretty good today. The room was humid and 45 minutes of rolling turned into a pretty grueling workout.

CC WOD 100505 DL & AMRAP

Today's workout combined strength focus with a short metcon. I really like this kind of programming.

5 rounds of:

• 5 deadlifts

AMRAP in 12 minutes of:

• 7 burpees
• 9 med ball cleans (20 lbs)
• 11 pull ups

My results:

• 225, 245, 275, 295, 315
• 6 rounds + 11 pull ups ( I stared with pull ups not burpees)
  

CC WOD 100503 FGB

We did 2 rounds of FGB. I hit 201, which isn't bad. There was a huge drop from the first to second round.

For those keeping score at home, Fight Gone Bad is 3 rounds of 5 exercises, 1 minute per exercise:

• 20 lbs 10 ft wall ball
• 75 lbs Sumo Dead Lift High Pull
• 20" box jump
• 75 lbs push press
• row
• rest 1 minute

You sum total reps in all exercises plus calories rowed.

JJ 100502 mount attacks

we worked cross collar choke, key lock, and arm bar from mount. then we rolled. i got worked over yet again. I thought i had a nice knee bar on a purple belt, but he didnt tap, and i wasnt going to crank it. then i did a little KB work with the 75 lbs KB and i climbed a 10 foot rope 3-4 times with a 20 lbs weight vest.

you can always control your actions

You can't control your feelings, thoughts, or emotions but you can always control your actions.

Many small actions over time lead to large accomplishments.

Fully commit to your goal and then move your ass toward it.

Thinking about doing something and doing something yield entirely different results.

JJ 100430 open mat

i went to open mat and rolled for about 1 hour. there were a bunch of people i don't see very often. i basically got worked over by two of them no gi. i need to keep going to open mat even though its very humbling. i also need to get in more no gi work.