Work and Killer Workouts

Work has been absolutely killing me lately. Pretty much every day for the past two weeks has been 12 - 14 hour days. On Mon I knew i had a ton of work to do and I knew I probably would get to the Osagame like I planned so I forced myself to get away from my desk and go to crossfit at lunch. As usual I was not disappointed.

Warm up
400 meter run
50 double unders
20 cow grazers
30 scorpions
10 box jumps
10 Over Head Squats (OHS)
10 Pullups

The workout was actually a double crossfit workout. This was a first for me...

Workout #1
3 Rounds of in under 9 min
5 OHS
10 Pullups
15 Box Jumps (30 inch box)

I got it done just under the wire in 8:57.

3 min rest

Workout #2
21 Thrusters (squat clean press)
21 Pullups
15 Thrusters
15 Pullups
9 Thrusters
9 Pullups

my time 4:12

Optional - passout on the sidewalk in front of the building.

This was Monday's workout, today is Friday and I am still feeling the box jumps in my quads.

In House at NJMA

We took a few guys to an In House tournament at NJMA this weekend. First off, thanks to Marco at NJMA for extending the invitation to his In House tournament. I train at NJMA every once in a while, they have top notch instruction and a very friendly atmosphere. If you live in Jersey anywhere near Cherry Hill you should check them out.

On to the tournament! I was really happy with how everyone did. It was the first competition for a lot of our guys and they came through. They showed good technique, good strategy and used a lot of the stuff we have been working so diligently on. The work we do from the feet clearly showed and was a strong advantage for our club. We only gave up 1 takedown all day and those were the only points scored against us. We had 1 Ko Uchi Gari a couple of Kosto Gari's and a few forced guard pulls that put our opponents into bad situations from the start. We sent 4 guys and went 6 and 1 on the day.

Of course there are a few things to work on but I was really proud of how everyone fought. It really makes me feel good to see my guys using the stuff I show them. Teaching has really shown me a whole new aspect of the game.

To see some of the matches check out Lex's video here lexfridman.com/blogs/training. Some of the commentary is a little painful but it is worth watching just to see what a fool I look like on video.

Side note - I had myself convinced that I added 5 - 8 pounds of muscle doing crossfit lately. Lex's video now has me convinced I have 10 pounds of FAT to lose. Thanks Lex.

10/14/2011

Friday's crossfit workout was anther kill

warm up

400 meter run
50 double unders
20 cow grazers
30 scrpions
10 burpees
10 kettle bell swings
15 pullups
10 ring dips
20 hang cleans
2 muscle ups (which I cant do yet)
build power cleans

Work out
So the workout included muscle ups. To do a muscle up you jump up to a pair of rings and host yourself up over the rings with your elbows locked out. I cant do them yet but I did a little youtube research this weekend on the technique and I think I might be able to get some next week. Anyway, in place of muscle up we were allow to do ring dips with a scale of 3 ring dips to every muscle up we were supposed to do. The workout is below and my chest is still a little sore.

5 power cleans (cleans from the floor)
15 ring dips

4 power cleans
12 ring dips

3 power cleans
9 ring dips

2 power cleans
6 ring dips

1 power clean
3 ring dips

75 double unders

I was proud of my time, second on the leader board at 10:04 but really want those muscle ups.

Why Why Why

Why did I waste so much time learning BJJ and Judo. All those hours doing reps, the tournaments, the heart aches and the injuries. It all seems like such a waste when I could have spent that time learning THE FINGER LOCK KO! Now that I know this underground secret I will be unstoppable. I can't wait to use this at Worlds, those fools won't know what hit em. Check it out for yourself.

THE FINGER LOCK KO

http://www.youtube.com/watch?v=I__Yrhkb3qE&feature=related

Climbing the Leader Board

I had another really good time on my crossift workout today.

I dont remember the warmup but it was pretty standard. I am starting to really get the hang of the double unders and I put up a pretty decent time.

Workout

Round Double Unders GTO Wall Ball Throws
1 30 15 15
2 30 12 12
3 30 9 9
4 30 6 6
5 30 3 3

Terms
Double unders - Twice around with the jump rope on each jump.

GTO - Weighted bar starting from the ground on each rep and pick it up to a locked out position overhead. The pickup can be anyway you like.

Wall Ball Throws - From a deep squat explode upward and throw the medicine ball over a line marked on the wall. I think our line is about 20 feet up but I am not a good judge of height.

I really like these workouts but I have noticed they leave me pretty worn out for the fundementals/bjj/judo marathon I normal do on Mon nights.

Working out like a Man

Up until Fri when I did my Crossfit workouts I was "scaling the workout". In each workout the trainer gives a recommended weight for men and a recommended weight for women. Being the "macho man" that I am I couldn't uses the girls recommended weight but I wasn't able to uses the recommended men's weight either. At least not without gassing out before the workout was over. So my solution was to use something in between. Well Friday's workout was one that I felt pretty comfortable with so I took a stab at the men's weight and I was quite happy with the results. In case I didnt mention it before, for those of you unfamiliar with crossfit. All of these workouts are for time, you go all out with no rest until you are done with the entire workout. No rest between rounds, sets or exercises.

Friday's workout

Warm up
400 meter run
50 Double Unders
20 Cow Grazers
20 Scorpions
20 Leg Swings
20 Shoulder rotations
15 pushups
20 Kettle Bell Swings

3 sets
15 Push presses build more weight for each set
5 Kettlebell swings
200 meter sprint 70%

Workout
5 Rounds
10 Push Press 115 pounds
200 meter sprint
10 Kettle Bell Swings 53 pounds

I was quite pleased with my time 9:50