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.