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.

Private Session Notes

Shit, I don't think my body can take much more BJJ this week... I'm bolloxed...

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.

Seminar things to remember

You know how it goes, you've just been to a BJJ seminar for 3 hours and you've forgotten all of it by the time you hit the mats. So, I'm just jotting down a few things which should help me remember all the cool stuff I got from John Will. It was a good seminar with John making a great deal of sense. Here we go then.. 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.