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Friday's Workout

PM training:
Crossfit:
1 min. each exercise with 1 minute break after all 5 are done. 3 rounds

KB Snatch and kick outs @ 16kg
KB Lunges (while passing the KB between you legs) @ 16kg
Box jumps
Supermans
Double under Jump rope ( the rope passes under you twice for every one jump)

KB Turkish Get ups 1x5 @ 16kg
KB Arm Bars 1x3 @

Burpee Clean and Press as many reps in 1 minute with 1 minute rest in-between
135lbs x 10, 7, 5, 5, 5


OVERVIEW
Well I went in for Comp team practice and I come to find out the coaches are out of town and didn't really tell everybody in the most effective way. So one of the girls that runs the gym also just got certified in Crossfit not too long ago and asked if the guys that showed up wanted to do a workout. Well I'm here already. The workout was very hard. The first exercise we did in the rounds was a KB snatch but then we place the KB down and put both hands on the floor and kick out legs out and back. The Supermans are not what some might typically thing. From standing position I sit down and roll halfway back so my feet are over my head and touch the ground then I roll back and to my feet and put myself into pushup position, do the pushup and then jump up. yeah kinda long explanation but it's not on youtube, or at least it called something else on youtube.

This is a KB Arm Bar
After wards I thought it would be a good idea to show the trainer the Burpee clean and presses that I do, bad Idea. I showed her and told her what I can do and that I want my goal to do in 1 round, 10 reps in 1 minute and repeate for 5 rounds and told her that I average 7 and go down from there most of the time. Then she says, "yeah, show me. You can tell me all you want but if I don't see it how can I believe you." I thinking, Man I just got done a workout and I'm tired and she want's me to do this now. Well I did it and I didn't even think I could get 10 in the first round. So as of now I have a new PR. After that I was beyond dead. She was impressed that I was still able to do anything. I guess having someone there to push you really does help.

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Monday's Workout

PM training:
Muay Thai sparring 45 min.
Muay Thai 1hr
BJJ 1hr


OVERVIEW
Man I'm dead. I haven't sparred in almost 2.5 years and it showed last night. I knew I wasn't going to do anything great. I was just trying to reassert myself into the mix and survive while trying to build game plans. Well I survived, but my game plans need some work. To put it nicely I got the crap kicked out of me. My thighs are a little black and blue with a hint of red from all the leg kicks I took. It just goes to show you that timing as a lot to do with the sport and I was just one step slower than everybody and I paid for it. My face is ok surprisingly, considering all the punches to the face and stars I saw last night. My one MMA coach was watching and he was trying to help me out, so that helped a little bit but you can listen all you want, it's applying it at real time speed that is the hard part. Funny thing is at the end I was starting to revert back to more of a karate style sparring stance and all I kept thinking was, I'm going to keep kicking this guy in the stomach until he stops me and it actually worked. Then I got it pretty good in the leg again and that ended that fun. :(

At the end of the night I was dead beyond all means. I was going to train tonight but I'm having problems moving my legs, from all the shots I took. I have to pace myself a little and build up.

On another note, I asked my BJJ coach about doing an MMA fight and he said he would see what type of camp he could get for me and we set a time frame for this summer. So I will keep you guys posted and let you know what happens.

Thursday's Workout

PM training:

Circuit
1 KB 1 Leg Squats : 5x3 @ 8kg
KB Snatch: 5x5 @ 24kg
KB Bottom-up Press: 5x5 @ 16kg

BJJ 2 hour


OVERVIEW
We had a seminar with a world class BJJ grappler that was from Brazil, one thing is, his driver was about 1 hour late. Well I know seminars are at a slower pace so I went in the back and did a circuit. I'm really getting better at the one leggers... funny thing is my right leg, which I consider my "dominate leg" has a harder time with the movement, mostly a flexibility thing. Everything else was great and I actually tried doing some KB flipping, when doing swings you switch hands but flip the KB around, very hard.
The seminar was awesome and I can't wait to try out the moves I learned.

Sounds like a damn good seminar. Don't hurt too many people with your new moves

i have that problem too...my right leg has always been ya know...the one i kick soccer balls with and stuff...and it tires out quicker than my left one when i'm doing single leg stuff.

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Tuesday's Workout


Squats : 5x5 @ 225, 275, 285, 300, 315
Cleans: 5x5 @ 135, 150, 165, 185, 200
Bench: 5x5 @ 185, 195, 205, 215, 225
Blast Strap Dips: 3x8

Abs
Windshield wipers 3x10

OVERVIEW
Workout was great. I wanted to try cleans before bench and I don't know if I like it this way or not. Other than that everything when smoothly and I definitely have to get use to squatting heavy again, the core was not liking it. Dips were hard as hell. Doing them on a non stable apparatus is not easy. I don't know if I like them or not either. Only time will tell.

Thanks guys.
I didn't get a chance to go to training last night because of work. I'll be going tonight and Friday and hopefully I can get some lifting inbetween.

I swear I thought I saw you in my gym the other day. There was this red head with a beard (kinda) doing circuits like crazy. I thought about you the whole time - no homo

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Friday's Workout

PM training:

Competition team 2 hrs


OVERVIEW
Was a very easy training session. We it seemed that we worked more technical points for the game and tried some fancier moves. Then we sparred the regular class, which was fun since we got to try all the new tricks we learned. I had to cut out after one match because I had to pick up the woman, she went out with a bunch of our friends for dinner in DC. Our coach said that he wanted to be more technical this week but promised that next week he was going to kill us. Till next time.