Monday, 16 July 2007
CrossFit Update
The CrossFit regime is going well and most of my workout updates are over on their website. I tore my hands doing 100kg Deadlifts today and came a poulty 3rd at the dads sprint race at school... shit, I would of smoked them over a longer distance! Must become more explosive....
Next year I will win.
Anyway.. today I did 'Diane'.. 21,15,9 sets of 100kg Deadlift and Hand Stand Push Ups. Two days ago I did 180 push ups, 90 chin ups, 90 burpees and 270 squats in 20 mins... Keep it going.
Wednesday, 27 June 2007
Crossfit Fumblings
I've got a problem (no kidding). My workout routines are rather random. I do enjoy kettlebells, bodyweights, olympic lifts, runs, HIIT stuff. In short I can't stick to one modality of training, I enjoy exploring different ways of training more than sticking to one routine for weeks or months at a time.
What to do, well, this weeks fad is to look at http://www.Crossfit.com in more detail. At first I was very sceptical about the place. Each day they publish a WOD or Workout Of the Day in a three on, one off pattern. That's not a bad thing but some of the numbers just seemed silly. Often numbers like 100 Pull ups would appear or a set of 20 plus HSPUs. No doubt that seeing the large amount of videos they have of people, and often girls, nailing these things has pushed me to have a go at it. I am trying desperately to be a modern thinking man but still something at the back of my head goes.. 'that's a chick, she can't deadlift all that in double quick time'... but she can. Anyway, if a chick can do it, so can I!... just not anywhere near as fast.
Morale of the story is, chicks can rock far harder than me, the numbers in the WODs are fine, just freaking do it ass boy!!
I'm not exactly running along side the WOD right now, but I did 15,12,9,6,3 sets of 185lb Deadlifts, HSPUs and Jumps yesterday. I didn't time it as I was just seeing how it was like to get through it. Today I ran my 5k route in 21:30. I'm not exactly sure that it's 5k, it might be a little short (I'll GPS it later) but its still a bitch of a run since its horridly up hill on the way back.
Wednesday, 6 June 2007
Private Session Notes
I just finished a grueling session plus a private with Victor Estima on the open guard. Here's what I did as a reminder to myself.
Step One - Create Space to obtain Outside Hook Guard
In open guard with both wrists controlled and feet on the hips. Create space by pushing the hips back. Opponent often stands up, come into the Outside Hook Guard. Control the ankle.
Scenario A - Left Outside Hook/Right Arm wrist control
Sweep A - To the back
Controlling his right wrist with my right arm. Simultaneously pull back on his arm and push away his knee with the extended leg. Release the left arm holding the ankle and grab the belt. Keeping the grip on the wrist you can go to the back.
Sweep B - To Mount
Pass the right wrist between his legs and grip with the left arm. Grab some collar with the right arm. Push the knee with the extended leg, pull down with the collar and obtain mount.
Scenario B - Left Outside Hook/ Left Arm wrist control
Sweep A - To Mount (Opponent going forwards)
You are controlling the left arm instead. Posture up to get your back off the floor. Push on the knee with the extended leg and pull the left arm down, looking over the right shoulder, and use the grip on the ankle to help tip the opponent over.
Sweep B - To Mount (Opponent going backwards)
Trickier now. Place the right foot onto the right hip. Release the left leg outside hook and place it inbetween the opponents legs. Snake your hips onto the left side. Push the hip back, the arm forward and sweep the left leg with the back of the left heel. Since you still have control of the right leg the opponent cannot step back and falls backwards. Keep the grips as these with help you be pulled onto the opponent in the mount.
I hope this makes sense to myself as I read it back at a later date.
Tuesday, 5 June 2007
Seminar things to remember
From mount, go for the left Americana and transistion to side. Obtain the over-under control (non-choking hand on top of the choking hand) and transition to back.
To escape from the back with a choke. Look towards the bicep of the choking arm and move backwards away from it. Control the knee to stop the mount.
Butterfly guard.. with the over-under. The over hook is more around the wrist and elbow.
Butterfly guard.. single right wrist control. Yank the arm to the right side, control the back with the left arm. Underhook the right arm under the left armpit and butterfly sweep to your left.
Butterfly guard.. both arms on legs. Posture up, overhook elbow and yank it hard.
Closed guard to Butterfly guard. Open guard and hook your legs in his, extend to create space, release one hook and insert Butterfly.. repeat.
Defend Knee on Belly... With his right knee on you, control his left knee with right arm!! (Remember this!) Snake out...
That's enough to be remembering I think unless something else comes to me.
Friday, 27 April 2007
Handstand Push Ups
It's been a good week. BJJ training on Monday, Wednesday and Thursday. Strength training on Tuesday consisting of Bench, Chin Ups, Pull Ups, Dips followed by a 4 mile run. I want to improve my Handstand Push Up performance (video above for an example of Handstand Pull Ups) so I did 5 sets of negative isometric holds. Starting upside down I lowered myself a bit and held for 5 seconds, then went a little lower. I followed this with 5x5 sets of normal Handstand Push Ups. I finished with a 10,9,8,7,6,5,4,3,2,1 set of Chin Ups. If I had more time I would of done some sets of medicine ball push ups, ab wheel roll outs and a run but time ran out.
I would love to work towards a Planche and an Elbow Lever.
Nutrition wise my diet recently has consisted mainly of eggs and wheat bread for breakfast, fruit and nuts for lunch and then eat with the family in the evening. I received a copy of 'Lifefood Recipe Book' today so I'm looking forward to mixing in some ideas from that into my diet. I can't currently live 100% on Lifefood but having some in my diet is a good thing. Not sure how I'm going to incorporate it into my diet through the long Cricket season. That's a challenge.
Thursday, 5 April 2007
Herpes sux... but this Triangle doesn't!
Wednesday, 28 March 2007
Hate flying!!
Friday, 23 March 2007
Back to the grind
I have been enjoying Art of Strength's Providence DVD (see link on the right) a great deal and I also enjoy setting myself workouts so I came up with this one for today:
2 Minutes Swings (20kg)
30 Seconds Both
30 Seconds Right
30 Seconds Left
30 Seconds Both
-----
1 Minute Active Rest
-----
Clean and Press (20kg)
Alternate 5,4,3,2,1 Sets
-----
1 Minute Active Rest
-----
Pull Ups (BW)
5,4,3,2,1 Sets (Small rest between sets)
Followed by
3 Double Jerks (2x24kg)
Followed by
1 Minute Active Rest
Repeat 3 Times
-----
1 Minute Active Rest
-----
Windmills (20kg)
5R, 5L
Followed by
1 Minute Sumo Squat (24kg)
Repeat once with no rest
-----
Finish with TGUs or Swings or Snatches.
Not a bad little workout...
Wednesday, 14 March 2007
The Return of No Gi Power!!
For the first time in many months, probably four, I went to No Gi class at Gracie Barra Brum. Wow, I really enjoyed myself! I'm not sure if its a case of me getting better or there being a large amount of white belt level guys there but I cruised. I slapped on several Triangles, RNCs and a Papa John Calf Crank. I even went for a Gogoplata at one point and almost sunk it. That particular submission is still one I have yet to finish someone with.. It's time will come.
Anyway, the most important part of the night was my showdown with Justin. Justin, for all of you whom haven't rolled with him (erm, all of you I reckon), is one of those guys who is very very strong and relies on his strength heavily when rolling. I think he is just the sort of grappler that will remain a white belt forever as he doesn't play a technical game and just uses his raw power. Saying that he still is very difficult to deal with as if you do not possess a sound technique his power will win. He is also an extremely stubborn tapper, you really have to get it on for him to tap. I rolled with him twice last night, the first time was a backwards and forwards struggle but I got the upper hand on points. Second time around he played his game again, he powered past my guard and went for head and arm control. I faked bridging one way and then quickly reversed my energy the other getting the sweep and ending in side control. He was still able to power me over but this time I had enough space to put him in a Reverse Triangle. Like I said, he's a stubborn sod and it took me a while to get him to tap but he did.
And there it was, my first submission win against Justin. For me that is such a landmark as my technique finally was good enough. Even when he was in good position I was happy that I wasn't in danger and that I could escape. It's like something out of a B Movie were the hero works hard and beats his first foe only to find out that he has just seen the tip of the iceberg in what he can achieve.
As a side note for the evening I never felt tired. I'm sore today but cardio wise I was fit to go all night. Must be doing something right!
Monday, 12 March 2007
10K and things
Thursday, 1 March 2007
Blessed by Buddha
This is my Lucky Gi
It is Buddha Blessed.
Do not bleach the luck out.
Always air it dry and you are guaranteed protection from bad referees and the Jiu Jitsu Police.
Wear it with pride.
Even with all the cardio work I have been doing over the last two weeks whilst I have been away nothing can keep me in shape for a hard BJJ session. I had a 20 stone Rugby player to deal with, squashing my noggin like a rotten tomato. Even the mighty power of my Lucky Gi didn't save me! Anyway, I am continuing with my ETK minimum routine. I moved onto week 3 and started my swing session with my 20kg KB but it was soon apparent that I wouldn't be able to finish it so I changed to a 16kg half way though. Even then finishing the set wasn't simple! Anyway, I've done a serious BJJ session today and I'll do the 5 minute TGU set tonight when I have recovered some. Man, this is hard!
Tuesday, 27 February 2007
Bye Bye In and Out Burger and Chuck Norris
I'm hoping that doing the Oscars will become an annual thing. I'm feeling quite comfortable with that particular area of LA and I'd love to get back to the Japanese Sushi joint I found on my last day there. Anyway, now I'm back and I'm fighting the jet lag it's time for me to get back into being a fitness and BJJ freak. I'm going to pick up the ETK Minimum routine at the start of week three and try to lose some of the fat I must of gained eating all that stuff in the States. Bring it on!
Friday, 23 February 2007
Arrived on a Jet Plane.. and it's raining.
I'm feeling fat already, I'm full of sugar and fat and it's only been half a day. Breakfast beckons and then does the gym..
Thursday, 22 February 2007
Leaving on a Jet Plane
For the last couple of weeks I've been taking a ZMA like substance by Reflex Nutrition. Over the last year or so I've taken a large array of supplements of different kinds in an experiment of what works. I'm now of the opinion that overall most of them do so little that I doubt I would notice any difference. As I have mentioned earlier I have been aware of my Testosterone levels for a while, I never realised that there was a problem until reading Mike Mahler's advice about the importance of T and using the simple 'Morning Woody' test to monitor my T levels. So currently all I am taking is Reflex's ZMA-a-like and the occasional Reflex Growth Matrix shake. My mood has been very good and positive since starting ZMA, plus my sleep has been good. I was struggling to sleep well before and I now rarely stir. As for 'Morning Woodies'... it's all good. ;-)
Tuesday, 20 February 2007
4kg of hurt
Saturday, 17 February 2007
Hotel Room BJJ©
I'm a fair guy though so I should include this pic of Luke scoring two points against Braulio. Knowing Luke like I do I'd not be surprised if he has got this picture framed next to his bed. Back to the action in the fight, not to be out done by Luke, Braulio sets up a classic Hotel Room BJJ© finish. How did the fight end though?
Showing all of his Hotel Room BJJ© cunning, Braulio catches Luke between two single beds and finishes him with style. Notice how Braulio uses Luke's own coat to keep his super secret submission under wraps. Congrats to Braulio going on from defeating Luke by smashing Xande Ribero in the Absolute Finals!! War Braulio!
Thursday, 15 February 2007
Sunday, 11 February 2007
Half Guard Ideas
Obtained lapel control ->
Head under armpit then sit back with the knee through to break/bait myself out
Opponent obtained underhook ->
Shift to other side, control own ankle. Work pass.
Or go low and grip behind the bum. Kick leg to break it out and pass.
Note to self: Dare to use the knee through, flip sides.
Warm ups
Well, although I hate Pavel Tsatsouline's cringe worthy advertising plus his more than dubious self claims, I am embarking on his Enter the Kettlebell course. Why? quite simply because www.artofstrength.com have released a workbook to complement the Enter the Kettlebell course that organises and structures it in such a way that I would like to follow.
The course itself mainly contains swings, snatches, get ups, cleans and presses. I appreciate the concentration of the basic Kettlebell exercises as much as I dig doing basic lifts like Bench Press, Squats and Deadlifts. It looks like a good regime to become stronger and better conditioned.
What are my goals? At the age of 33 my body is starting to sag and I don't think I have the time and dedication to acheive a great body through bodybuilding. My goals are to become more conditioned in an althetic way that will directly benefit my BJJ and through such endeavour also inherit a decent but not great body. I need to stay under 82.3kg but become the strongest, most flexible and most conditioned competitor in my BJJ weight and age limit.
Achieve :
Functional Strength
Flexibility
Conditioning
I enjoy Kettlebells and that makes me train more. I'm going to get week one and two out of the way before I go to America and then crack on with week three on my return. Let's do it!
Saturday, 10 February 2007
An Introduction
I'm planning to blog my progression through my BJJ and various fitness programs. Soon I'll be embarking on the 'Enter the Kettlebell' program that will last approx. 3 months. I'm just waiting for my 20kg Kettlebell to arrive. It'll supplement my 12kg and 2x24kg Newitts 'Bells and my 2x16kg Powerseekers 'Bells. Nutrition wise I'm starting a two month course of ZMA and in two weeks time I'll restart a two month cycle of Bulgarian Tribulus by Relfex. I'm 33 years old now and I'm starting to notice the drop in my testosterone levels, so I'm going to do something about it.
Weight wise I'm about 12st 7lb or 79.3kg. The middleweight limit in IBBJ rules is 82.3kg or about 181lbs, so I'm going to have to stay within that limit. Given that I'm going to cycling Creatine I don't mind going over on cycle.
Let's begin!