Today I did a crossfit workout as outlined below.
As many rounds as you can in 20 minutes:
95 lbs Thrusters x 5
95lbs Hang Pulls x7
95lbs sumo high pulls x10
I managed to get through 6 rounds tonight while wearing a sauna suit. My lungs were on fire....it was brutal, in a good way.
Friday, January 30, 2009
1/29/09 - Adult Jiu Jitsu
Today in class we focused on side control escapes. The techniques were actually pretty difficult for me to get a grip on. I was doing all sorts of things wrong and just couldn't flow nicely.
Open Mat
I started rolling with Matt (my size, 225lbs, 6'). This guy is a yellow belt and is strong. He also has excellent control half guard and side control. Starting out in my guard I tried for an overhook cross collar choke. Almost had it, but he ended up defending well. As he tried passing I was able to secure half guard and eventually got a sweep. Like I said, his top half guard control is tight. He can flatten me out without him even having head and arm control. Very tough to escape from!!! With me obtaining mount I went for an americana, had to transition into side as he defended and went back and forth between a straight armbar and an americana ending with the straight armbar.
Starting again, I got butterfly guard and got a nice basic butterfly sweep to begin this roll. Having side control I tried for a near side armbar because his arm was up around my back. I am not so graceful at this move yet and failed miserably at it ending in bottom half guard. Once again, I managed to escape after a good struggle, ended up in top side and sunk in a jacare gi choke. He had no idea where the choke came from, this is because I was faking some other attacks while I had my lapel in my hand, then snuck it in to finish.
The rest of the rolls were similar ( i think 2 more). I tried some triangles and near side armbars, would fail, have to struggle to escape, get to side and sink in a submission. I even tried some spider guard tonight which is cool....I'll have to study that more. Matt is strong guy, very tight half and side control. Once he learns some attacks from half and side he is going to be a menace to deal with.
There was a new guy in class tonight. Rich...this guy is a beast....6 ', 300+ pounds of muscle. He's got no neck, his arms are at least 22", very stocky, strong guy. Starting from my guard it was obvious he didn't know too much and was going just a little too hard. It was alright, I just hung on for the ride and when my opportunity arise I butterfly swept him, scrambled, took his back and sunk in my hooks. He tried rolling to get me off his back but I sunk in the RNC.
Rolling again I got him in the cross collar choke. Then I spent some time with him showing him some basics.....opening and passing the guard, cross collar choke, guillotine...etc. I told him to slow down and only use strength when you need to. A beast of a man, gonna be real tough if he can string technique together with his strength.
Tweaked my left ankle a bit, knee feels better but still sucks, jammed my left thumb again.
Open Mat
I started rolling with Matt (my size, 225lbs, 6'). This guy is a yellow belt and is strong. He also has excellent control half guard and side control. Starting out in my guard I tried for an overhook cross collar choke. Almost had it, but he ended up defending well. As he tried passing I was able to secure half guard and eventually got a sweep. Like I said, his top half guard control is tight. He can flatten me out without him even having head and arm control. Very tough to escape from!!! With me obtaining mount I went for an americana, had to transition into side as he defended and went back and forth between a straight armbar and an americana ending with the straight armbar.
Starting again, I got butterfly guard and got a nice basic butterfly sweep to begin this roll. Having side control I tried for a near side armbar because his arm was up around my back. I am not so graceful at this move yet and failed miserably at it ending in bottom half guard. Once again, I managed to escape after a good struggle, ended up in top side and sunk in a jacare gi choke. He had no idea where the choke came from, this is because I was faking some other attacks while I had my lapel in my hand, then snuck it in to finish.
The rest of the rolls were similar ( i think 2 more). I tried some triangles and near side armbars, would fail, have to struggle to escape, get to side and sink in a submission. I even tried some spider guard tonight which is cool....I'll have to study that more. Matt is strong guy, very tight half and side control. Once he learns some attacks from half and side he is going to be a menace to deal with.
There was a new guy in class tonight. Rich...this guy is a beast....6 ', 300+ pounds of muscle. He's got no neck, his arms are at least 22", very stocky, strong guy. Starting from my guard it was obvious he didn't know too much and was going just a little too hard. It was alright, I just hung on for the ride and when my opportunity arise I butterfly swept him, scrambled, took his back and sunk in my hooks. He tried rolling to get me off his back but I sunk in the RNC.
Rolling again I got him in the cross collar choke. Then I spent some time with him showing him some basics.....opening and passing the guard, cross collar choke, guillotine...etc. I told him to slow down and only use strength when you need to. A beast of a man, gonna be real tough if he can string technique together with his strength.
Tweaked my left ankle a bit, knee feels better but still sucks, jammed my left thumb again.
Thursday, January 29, 2009
ME Bench - 1/28/09 Westfit
ME Bench - Reverse Green bands Bench
Warmup - 135x10, 185x10,
225x5
275x3
315x3
345x1
375x1 *PR* 10lb PR on this lift....It was definitely a grinder, I got the bar moving real well but around 2-3 inches from lockout I stalled. I pushed through it, cramping up my back in the process, racked it and rolled around in the joy and pain.
5 Rounds of this tri-set
GHR situps x10 - I would extend all the way back touching my hands to the floor.
Back extensions x10
Pushups x10
3 Rounds of this tri-set
Light band tricep pushdowns x15
40lb Chain bicep curls x 10
Light band face pulls x 15
This was a good workout!!! I worked up a good sweat on the first tri-set and then worked up a good pump on the second tri-set. I could have done more reps on the GHR's/Back ext/pushups but since this is my first week through some of these exercises in a while and I am not use to higher reps I figured i take it easy a bit.
*My knee is starting to feel good. Better than I expected.....It looks like I could probably squat again on Monday if I wanted to but I'll probably hold back and just do some rack pulls.
Warmup - 135x10, 185x10,
225x5
275x3
315x3
345x1
375x1 *PR* 10lb PR on this lift....It was definitely a grinder, I got the bar moving real well but around 2-3 inches from lockout I stalled. I pushed through it, cramping up my back in the process, racked it and rolled around in the joy and pain.
5 Rounds of this tri-set
GHR situps x10 - I would extend all the way back touching my hands to the floor.
Back extensions x10
Pushups x10
3 Rounds of this tri-set
Light band tricep pushdowns x15
40lb Chain bicep curls x 10
Light band face pulls x 15
This was a good workout!!! I worked up a good sweat on the first tri-set and then worked up a good pump on the second tri-set. I could have done more reps on the GHR's/Back ext/pushups but since this is my first week through some of these exercises in a while and I am not use to higher reps I figured i take it easy a bit.
*My knee is starting to feel good. Better than I expected.....It looks like I could probably squat again on Monday if I wanted to but I'll probably hold back and just do some rack pulls.
Wednesday, January 28, 2009
Adult Jiu Jitsu - 1/27/09
After icing my knee the whole day I decided to go to Jiu Jitsu and try to take it easy. I wore a knee brace and I managed to make it through class. It was difficult when kneeling however as it put a lot of pressure on my knee and it was painful.
We covered butterfly sweeps and combinations off of a failed sweep (straight armlock, take the back).
Open Mat
I was debating whether or not to stick around for open mat. I ended up watching some guys roll and then got the itch to roll myself. There was a whitebelt (Pat) sitting on the side and I asked him to roll. I've rolled with patbefore and he is good for a novice. Our school offers yellow, orange and green belts and then blue, purple...etc in their system (jiu jitsu is typically only white, blue, purple, brown, black). I would say pat is a yellow belt. For reference I am an orange, having gotten promote in mid december.
I pulled guard and worked my overhook...leading to a cross collar choke. I was trying to stay on my back so as not to aggrevate my knee. Going again though I got a sweep and landed me on top. I wasn't going very hard so on occassion Pat would sweep me. Eventually I ended up on top and sank in a guillotine from top half guard. The last roll...I managed to get Pat in a turtle position, got one of my hooks in and flattened him out but didn't have my other hook in. I had control of his arm and took the armbar.
We then spent the next 15 minutes discussing some improvements to his game. Guard pass prevention, getting to your side in half guard and side control....etc. Granted I am not that great yet, but with a few more months experience i am able to help him out with some things I was stuck on early in my weak game. :-)
My knee felt good too while rolling. I didn't notice it the times I was putting pressure on it....the adrenaline or focus or whatever numbed it for me.
We covered butterfly sweeps and combinations off of a failed sweep (straight armlock, take the back).
Open Mat
I was debating whether or not to stick around for open mat. I ended up watching some guys roll and then got the itch to roll myself. There was a whitebelt (Pat) sitting on the side and I asked him to roll. I've rolled with patbefore and he is good for a novice. Our school offers yellow, orange and green belts and then blue, purple...etc in their system (jiu jitsu is typically only white, blue, purple, brown, black). I would say pat is a yellow belt. For reference I am an orange, having gotten promote in mid december.
I pulled guard and worked my overhook...leading to a cross collar choke. I was trying to stay on my back so as not to aggrevate my knee. Going again though I got a sweep and landed me on top. I wasn't going very hard so on occassion Pat would sweep me. Eventually I ended up on top and sank in a guillotine from top half guard. The last roll...I managed to get Pat in a turtle position, got one of my hooks in and flattened him out but didn't have my other hook in. I had control of his arm and took the armbar.
We then spent the next 15 minutes discussing some improvements to his game. Guard pass prevention, getting to your side in half guard and side control....etc. Granted I am not that great yet, but with a few more months experience i am able to help him out with some things I was stuck on early in my weak game. :-)
My knee felt good too while rolling. I didn't notice it the times I was putting pressure on it....the adrenaline or focus or whatever numbed it for me.
ME Squat - 1/26/09 - West-Fit
I am restarting this blog due to popular demand.
Monday night was the first weightlifting injury I've suffered! While performing SSB box squats I managed to sprain (or strain) a knee tendon. I manage to hit a personal best, racked the weight and immediately felt a twinge in my right knee. I felt a "marble" like mass swelling up just below my knee cap. I went and grabbed some ice and began massaging it with my homemade dixie cup cryo-cup. After 10-15 minutes passed that mass subsided and my knee felt "better". It was still jacked up but I was able to continue working out. I chose exercises that didn't stress my knee that bad. The workout is below.
Also, I recently decided to do a hybrid westside and crossfit training routine that I am calling West-Fit. My rational behind this is to improve my cardio for Jiu Jitsu tournaments I plan on competing in as well as aid in fat loss due to the Higher intensity nature of crossfit exercises. My plan is to perform a max effort lift followed by the crossfit plan (slightly modified).
Here's my Monday workout.
ME Squat - SSB Box Squat with light bands (approx 75lbs tension at top, bar weighs 70lbs, essentially 100 pounds more than the bar weight at the top)....all weight is shown as bar weight.
Warmup - 135x10, 185x5, 225x3
Put loose Champion squat suit on
275x3
315x1
340x1
380x1 *PR* This is 480-500lbs at the top. This is where I injured my knee.
Super set of 10-9-8-7-6-5-4-3-2-1 reps of
Light band assisted pullups
53lb kb swings
pushups
With it now being Wednesday, my knee is feeling better. Definitely far from being healed but it is not as severe as I thought it could have been (torn ligaments or something). It'll probably be 6 weeks before it's 100%, but we'll see. I'll just coninue icing.
Monday night was the first weightlifting injury I've suffered! While performing SSB box squats I managed to sprain (or strain) a knee tendon. I manage to hit a personal best, racked the weight and immediately felt a twinge in my right knee. I felt a "marble" like mass swelling up just below my knee cap. I went and grabbed some ice and began massaging it with my homemade dixie cup cryo-cup. After 10-15 minutes passed that mass subsided and my knee felt "better". It was still jacked up but I was able to continue working out. I chose exercises that didn't stress my knee that bad. The workout is below.
Also, I recently decided to do a hybrid westside and crossfit training routine that I am calling West-Fit. My rational behind this is to improve my cardio for Jiu Jitsu tournaments I plan on competing in as well as aid in fat loss due to the Higher intensity nature of crossfit exercises. My plan is to perform a max effort lift followed by the crossfit plan (slightly modified).
Here's my Monday workout.
ME Squat - SSB Box Squat with light bands (approx 75lbs tension at top, bar weighs 70lbs, essentially 100 pounds more than the bar weight at the top)....all weight is shown as bar weight.
Warmup - 135x10, 185x5, 225x3
Put loose Champion squat suit on
275x3
315x1
340x1
380x1 *PR* This is 480-500lbs at the top. This is where I injured my knee.
Super set of 10-9-8-7-6-5-4-3-2-1 reps of
Light band assisted pullups
53lb kb swings
pushups
With it now being Wednesday, my knee is feeling better. Definitely far from being healed but it is not as severe as I thought it could have been (torn ligaments or something). It'll probably be 6 weeks before it's 100%, but we'll see. I'll just coninue icing.
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