9.8.2012 – Crossfit

September 8, 2012

Back Squats
5-5-5-5 – 135, 155, 175, 185, 195

AMRAP 12 Minutes:
5 Overhead Squats (65lbs)
7 Lateral Jump Burpees
1 Farmers Carry, down + back (2x24kg)

Notes:  Tremendous difficulty getting into the squat with the bar overhead.  Josh put a mat under my heels, which helped.  Need to research what to do to get the appropriate flexibility.


Looks like pointing toes out at about 30 degrees should help.   Will try that next time.


9.6.12 – Crossfit

September 6, 2012

4×2 – Cleans  95, 115, 125×2

4×8 36kg kb swings
AMRAP 12 minutes:
3 Pull Ups
6 Single Arm KB Swings (per arm)
9 Medball Wall Ball Shots
1 Butcher Sled Push

Had to leave halfway through.  Did three rounds plus an extra three pullups.

9.5.2012 – BJJ

September 6, 2012

Worked a kimura sequence –

– Kimura

–  If they straighten the arm, bring it around to head, straight arm lock

–  If arm keeps going, armbar

–  key point of performance is to reach accross and grab their collar/shoulder – only way to get enough torque to spin under

–  If they pull arm out – triangle

–  If they stack, reach under with inside arm, hook knee, rotate head to their knee, sit up/roll them forward.  Armbar from top.

Strained an oblique when I got rolled onto my head/neck.  Loosened up some by this morning (next day).


Got regularly housed.  In particular by Adrian’s arm drags – the small man is fast.

It’s a combination of not having the feel back yet, and not having the same cardio base I did prior to surgery.  Not sure how I’m going to fit cycling back into the equation.

9.4.12 – BJJ

September 4, 2012

Escape from half guard

Key point of performance – get up on hip on the side you have the leg trapped.

Basic escape:

1.  Trap side arm rolls up into opponents head, opposite elbow down to mat/hip.

2.  Trap side arm accross face to frame.

3.  Shrimp out, recover guard.  Get knee inside first, then slide foot out and round

Underhook escape:

1.  Start as with basic escape.

2.  Swim trap side arm into underhook.

3.  Head down towards opponents waist.

4.  Use outside leg to come in, pull opponents outside leg out  – all their weight shoudl be on their knee on their non-traped side.

5.  Come to knees – maintain underhook at waist.

6a.  With outside arm, knee pick, push in with body, come around into side control.

6b.  If you can’t get the knee pick, or they post with their far side arm:

–  push in with shoulder

–  when they push back, underhook their far knee with free arm

– roll in the direction they are pushing.

9.3.2012 – Crossfit

September 3, 2012


More cleans.  Form is getting better.  Key points of performance:

Lock out elbows to keep arms straight.

Shrug.  SS says you don’t need to think about it.  I need to think about it.

Drive elbows up for the rack.

Stomp and hold the landing.  Don’t stand until the landing is locked in.


AMRAP 20 minutes:
95 lb Push Press, 10 reps
10 KB Swings, 24 kg
10 Box jumps, 24″ Box

Did six rounds plus five push press.  Smoker.

9.1.2012 – Crossfit

September 2, 2012


Cleans, and more cleans.  I lost track of how many.  Maxed out at 120lbs.  Which sucks.

I am abysmal at cleans, though full cleans are easier than power cleans. 

Points of performance:

  • Grip slightly wider than shoulder width.  Stick out thumbs to hips.
  • Shoulders rolled back a little.
  • Slight, not huge, bend in knees.
  • Hinge at the hips. 
  • Landing position slightly wider than normal squat.

4 Rounds
6 Hang Full Cleans @ 95lbs
12 Burpees
Unloaded Sled Push Down + Back

15:40.  Felt like absolute crap – no energy.