2.26.2013 – Crossfit

February 26, 2013

Sumo Deadlifts
8×3 @ 65% of Max for speed – 155lbs
5 Rounds:
1 Minute to complete the following:
20 Kettlebell Swings
Max Burpees in the remaining time
Rest 90 seconds b/t rounds

@24kg – 8,8,8,9,9=42 burpees

Rachele noted that I’m starting to “kick some ass.”  Everything is relative…


2.23.2013 – Crossfit

February 23, 2013

EZ Strength 2.0
Deadlift:  3×5:  235, 255, 275 (PR)

Lunges: SA weighted 2×10 @24kg (dropped third set for time)
2 Rounds:
45 seconds, Max Ball Slams
Rest 15 seconds
45 seconds, Max Toes to Bar
Rest 15 seconds
45 seconds, Max Air Squats
Rest 15 seconds
45 seconds, Max Dumbbell Snatches
Rest 15 seconds
Rest 2 minutes

Round 1:  75  Round 2: 71

25 lb ball; 40 lb dumbbell (probably could have gone 45 without too much loss)

Limiting factor was toes to bar.

2.21.2013 – BJJ

February 21, 2013

Worked spider guard.

Cats paws on same side.  Open guard, work feet to hips.

Push off with one foot, rotate opposite side down.  Top leg into crook of elbow, extend.

From there, either sweep by pulling on down arm and leveraging over with top leg, or slip top leg through and go for triangle.


2.21.2013 – Crossfit

February 21, 2013

Overhead Squats
5-5-5-5:  45, 55, 65, 75, 85

Used the weightlifting shoes for the first time.  The difference in ability to hit full depth is unreal.

Josh’s response:  “Told you so.”  And so he did.
3 Rounds
8 Barbell Push Press
Row 250 meters (sprint!)
Rest 3 minutes b/t rounds

2.19.2013 – BJJ

February 20, 2013

Worked a triangle setup:

As oppo starts guard pass:

  • catspaw cuff on chest with opposite arm
  • Get figure four grip on catspaw wrist, jerk entire frame up (overhead) and to the inside of their elbow.  Key is to get both of your elbows inside theirs.
  • Get overhook on arm you’ve pulled over head
  • Open guard (if you haven’t already), shift onto hip, bring the leg up to behind the arm you have the overhook on
  • free hand goes to wrist of opposite arm, work triangle from there

Triangle pointers/reminders

  • Get the legs in position, then lift hips and throw their arm across your chest/their thoat.  Kept forgetting that basic point for some reason.
  • Once arm is across, grab shin, drop same side foot, and get the angle right then – not once you’ve locked your leg in.
  • Maintain control of their posture

Other notes:

Decent amount of positional sparring.  Still doing a lot more thinking than moving.  Same spot in back was a bit more sore than usual after sparring and through evening, but seems to have settled down.  Continue to experience some numbness in left hand and foot.

2.19.2013 – Crossfit

February 19, 2013

Front Squat 4×5, 2×185, 2×165

Kettlebell swings:  3×12@36kg

Dropped weight on squats because I wasn’t getting down far enough.  SS indicates to make sure toes are at 30 degrees and to really focus on pushing knees out to sides during squat.

AMRAP 10 minutes:
10 Push Ups
10 Double KB Swings (@16kg)
10 Air Squats

8 rounds plus 2 pushups

2.16.2013 – Crossfit

February 16, 2013

Did 4×5 SA kettlebell press @ 16kg, 20kg
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Started at 135, dropped to 95 after first round.  Would have been fine at 105 or 115.

3(2), 4(2), 4, 4, 4

2.14.2013 – BJJ

February 16, 2013

Worked the knee ride and escape.

Escape:  Keeping elbows close to chest, place one hand on knee, other on oppo’s foot.  Rotate 90 degrees, pop hips, sit up and recover guard – hopefully butterfly, maybe half guard.

Worked a decent amount of half guard in positional sparring.  Need to really focus on getting up on the hip – was def. getting flattened out too much.

2.14.2013 – Crossfit

February 16, 2013

Snatch Grip Deadlifts
4-4-4-4:  185, 205, 215, 225
3 Rounds:
Row 500 Meters
10 DB Push Press @35lbs
20 Push Ups
16:30.  Long wait at beginning for rower.


Crossfit – 2.12.13

February 12, 2013

3 Hang Power Clean + 3 Front Squats
3 or 4 sets
Lunges / leg
Sit Ups
Ring Rows