6.30.2014 – Crossfit

June 30, 2014

Wendler Squat:
Cycle 4, Week 3 (5@75%, 3@85%, 1+@95%)

1×5@185, 1×3@210, 1×4@ 235

6.27.2014 – BJJ

June 27, 2014

Passing position drill from Mike – great stuff

 

1.  Flip uke to back.  Deep step in with right foot – by their hip.  Pin leg back with knee.

2.  Drop to boat ramp – scoop hips, grab belt or gi waist.  Head down on belly.  Pull uke up on thighs.

3.  If they drop legs on elbows to prevent pass, shuck their left leg up on right shoulder, pin right leg with left hand, cut knee accross.  Posture up – could get a submission right there just from the groin stretch.

4.  Move to over under.  Drop head to hip of raised leg, cup thigh with right arm.  Left arm works under near leg.  Right leg underneath their extended leg.

5.  Move to leg drag hip wind.  Swim head under leg, trap leg with left elbow, grabbing uke’s right lapel.  Trap uke’s left bicep with right hand.  Move to head and arm, or ezekiel, or side control.  Or mount.

 

Also worked rolling back take.  If caught in quarter guard, overhook top leg with trapped leg.  Roll to that shoulder, they come right with you.  Crazy.

6.26.2014 – Crossfit

June 26, 2014

Strenth:  Squat Clean (5×5 )
1×5@ 95, 115, 135, 145
Metcon (Time)
1 Round for Time
800 M. Run
50 OHS  75/55
30 HSPU
15:39.  Subbed 95lb push press for HSPU.

6.25.2014 – BJJ

June 25, 2014

Didn’t manage to get to class until 11:30, which sucked.  But at least I rolled.

Getting smash passed by the better guys on the regular.  Very, very frustrating.  Tried side control escapes/guard recovery, got not very far.  Time to keep working, I guess.

On the bright side, I did work a little spider guard, managed a poor man’s flower sweep from spider in last roll, though didn’t get quite all the way on top.

 

6.25.2014 – Crossfit

June 25, 2014

First lift only day.  Catching up after going with regular programming on Tuesday.

Strength:

Wendler Press:  Cycle 4, week 2 (3 @ 70% / 3 @ 80% / 3+ @ 90%)
3@80, 3@90, 7@100

Wendler Squat:  Cycle 4, week 2 (3 @ 70% / 3 @ 80% / 3+ @ 90%)
3@175, 3@200, 4@225 (might have been 5 – kind of lost track)

Squats were definitely a bit of a challenge given Tuesday’s thruster extravaganza.

 

6.24.2014 – Crossfit

June 24, 2014

Strength:

Dips (8×3 )

Weighted Push Ups (8×3)

Did ring dips with no band, pushups with 45lb plate.

Metcon :

5 Rounds for Time:
400 m. Run
15 Thrusters 95/65

18:09.  Cut to four rounds because we were running long.  Everyone realized it was going to be a work in the first set of thrusters.

Went with a 6-5-4 breakdown for each set, which worked pretty well.  In future, will perhaps take a short break with the bar in rack, try to do a 10-5 split and see how that goes.

6.21.2014 – Crossfit

June 21, 2014

Strength:

Wendler Deadlift:  Cycle 4, week 1 (5 @ 65% / 5 @ 75% / 5+ @ 85%)

5@225, 5@250, 5@285

Stopped at 5 on + set to save back.  Mostly feels better, but still small twinges now and then.

Metcon

Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
13:56.  400s were fine, though not exactly fast.  KB swings were fine.  Pullups were the killer. See the issue?
set 1:  6,3, 3
Set 2: 3, 2, 2, 2, 2, 1
Set 3: 2, 2, 2, 2, 2, 1, 1

 

6.19.2014 – Crossfit

June 19, 2014

Wendler Press –

Cycle 4, week 1 (5 @ 65% / 5 @ 75% / 5+ @ 85%)
5@75, 5@95, 7@95

Screwed up plate math on second set (should have been 85), did third set after metcon.

Squat Clean (technique work)

Had something of a breakthrough on clean technique.  Key is to get butt down on lift, then really tink about three phases – knees back, swivel under, then explode.  Nice coaching by Amy.

Metcon

EMOM 12
1 Power Clean
2 Push Jerks

1-6@125, 7-11@135, 12@145

Should have started at 145

6.19.2014 – BJJ

June 19, 2014

Got to the 6:30 class at about 7, just in time to start rolling.  Quick block of instruction on keeping the back.  Key appears to be keeping your sternum pressed up under their shoulder blade.  If they worm out, maintain chest-to-back contact, go to sprawl, retake.

Worked on keeping grips and maintaining guard, went a bit better – need to keep working on leg and foot movement, instead of moving and then stopping.

Big realization was that I’m completely fucking up my approach to escape from side control.  I keep looking for some sort of half assed sweep instead of creating a little space and going for a guard recovery.  Need to drill that into my head.

6.17.2014 – Crossfit

June 17, 2014

Wendler Squat:
Cycle 4, week 1 (5 @ 65% / 5 @ 75% / 5+ @ 85%)

5@160, 5@185, 8@210

Small pop in middle of left side of back on last rep on burnout round.  Probably a small tear in intracostal cartilige.   Should heal in a couple of weeks.

Metcon (time):

10-1 Pullups, thrusters @95

17:54.  Slow as hell.  Endurance on pullups is a problem right now – need to start stringing together 5-6, goal of 10.