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.