The Stronghold Blog

2011-05-16T10:55:00.000-07:00

Jacob practicing Sumo Dead Lift High Pull

3 Rounds

20 wall ball (20lb)
20 sumo dead lift high pull (75lbs)
20 push press (75lbs)
20 calorie row
1 minute rest

Fight gone bad but task priority

Scale if necessary

2011-05-04T17:40:00.000-07:00

Demo

Here is our demo video from over the weekend!

2011-05-03T08:44:00.000-07:00

Russell at CrossFit Stronghold from The Stronghold on Vimeo.

Epic Training Montage

“Champions aren't made in the gyms. Champions are made from something they have deep inside them - a desire, a dream, a vision.” -Muhammad Ali

2011-05-01T19:40:00.000-07:00

Asian Cultural Festival

Thanks to everyone from The Stronghold Fam that came out today for the festival. We had an awesome turnout and great time. Aside from just hanging out at the booth, the kids had an unexpected opportunity to do a demo on stage and they put on an excellent show! We're looking forward to our next even on May 7th, the harbor cruise. See you all there!

2011-04-27T10:07:00.000-07:00

Fredson Paixao

Next month in preparation for Worlds we will be focusing on less new techniques and more on repping things we have already covered. Here is some great drilling advice from Fredson Paixao, a 4x world champion:

Fredson does something interesting when it comes to drilling: He drills a handful of moves from every single position – and he aims to do this each and every time he trains.

“I drill top and bottom guard, mount, back mount… everything.”

This is different from the vast majority of the athletes I interview – including other world champions and upper-echelon grapplers and MMA fighters.

When you break it down, that’s a whole lot of drilling. 4-6 techniques from top and bottom guard, half guard, side mount, turtle guard, mount, and back mount ends up being somewhere around 60 reps – but assuming Fredson hits each technique a number of times – this ends up being a much larger number.

The full article can be found here.

2011-04-26T13:56:00.000-07:00

Rafael Mendes vs Bruno Malfacine

At 20 years old, Rafael Mendes is already on his way to being one of the greatest BJJ competitors of all-time. Here is another awesome match to study where Rafael uses the leg drag to effectively pass Malfacine's guard. Check out more of his matches on the Mendes brothers youtube channel!

2011-04-22T09:07:00.000-07:00

Kneebar Details

Here are some really good kneebar details with Robert Drysdale: Fall to the correct side and a good way to open their legs when they triangle!

2011-04-20T08:10:00.000-07:00

Ministry Fair at The Rock

This past Sunday The Rock Church had a ministry fair to help everyone get plugged in. We stayed there for all five services and we were beat! Hopefully we can get a few more people involved in both Right Cross and The Kids Rock Jiu Jitsu program!

2011-04-15T09:33:00.000-07:00

Sushi Night!

Last night the kids had an awesome treat: sushi and mochi balls. The kids enjoyed the sushi but I think the parents might have been more excited! We would like to extend a huge thanks to the Auditor family for the sushi and Stevie Santos for bringing in the mochi balls. Can't wait for the next kids night!

2011-04-14T07:46:00.000-07:00

Back Details

Here are some back details from Caio Terra and Nick Diaz. We have been working on the first choke for some time but the second attack is very nice. Pay close attention to the leg movements Caio uses while maintaining back control, they are very crucial.

2011-04-06T15:27:00.000-07:00

Caio Terra DVD

I've been following Caio for a while now and am really excited about his new DVD. Hopefully I can pick it up within the next couple weeks and have it playing at the gym for everyone to check out!

2011-04-04T22:27:00.000-07:00

More Berimbolo

Here is a great compilation video one of the guys found on YouTube of Rafael Mendes using the berimbolo numerous times in live competition! Study time!

2011-04-02T20:01:00.000-07:00

New Orange Belt!

Today Brian earned his long awaited orange belt! Brian has been training with us for the last several months, after a long layoff from BJJ. On and off the mat he is always smiling and is someone everyone in class looks up to. He has had great results in his last couple tournaments and is also a great training partner! On Saturday, Brian endured over an hour long drilling and rolling session(after an hour long class) with very minimal rest. He showed a lot of heart and never gave up, exactly what we expected from a new orange belt! Congratulations Brian!

2011-03-26T07:38:00.000-07:00

Jonatas Gurgel Brabo Variation

Here is a cool brabo choke variation that fits in well with the passing sequence we have been using!

2011-03-25T00:36:00.000-07:00

Brian With His Blue Belt After The Gauntlet

On Thursday night, Brian finally earned his long awaited blue belt! Brian has been with us(on and off) for almost 2.5 years and has been so close to his blue many times. I finally decided Thursday would be the night and surprised him. He rolled with 24 people straight for 3 mins each; awesome job B-Squared!

2011-03-23T01:23:00.000-07:00

Stronghold Kids Treat Night: Caramel Apples!

Today we had another Stronghold Kids Treat Night! Every couple weeks or so we like to reward our kids for all their hard work. Out of all the treat nights we've had, Caramel Apples have been one of our favorites! Thanks to all the moms who helped out. Roman really enjoyed this treat night, that's his 4th refill!

2011-03-22T08:17:00.001-07:00

Espinoza Family at CIF State Wrestling Championships

Last night I was invited to Tommy Espinoza's high school wrestling banquet. For those of you who didn't know, Tommy placed 7th in the state as a sophomore; a huge accomplishment! Only 9 people from his district have placed in the top 8 in 80 years and Tommy also was the first person from Olympian High School to win CIF and CIF Masters! We are so proud of Tommy's accomplishments and look forward to seeing him do big things both in wrestling and jiu jitsu.

2011-03-18T08:09:00.000-07:00

Upgrading!

Hey everyone, we are working on a few upgrades for the gym. We added some new plywood for your olympic lifts, a new squat rack and some new floor mats. Next up: more mat space to the BJJ area. Rome was not built in a day!

2011-03-17T09:48:00.000-07:00

Baseball Choke

This week we are continuing with attacks using your opponents tail. Here is a great example of using this control from the top position for passing and finishing the choke. Guilherme starts opening the tail for the brabo choke at about 3:30 into the match. In the end he switches his grip and finishes with the baseball choke. Pay attention to the grips he uses for each of these techniques; these will be the ones we practice the most during class!

2011-03-13T22:16:00.000-07:00

Brabo Attacks

Last week we worked on Brabo combinations from the closed guard. Watch this video of Mike Fowler working the Brabo to armbar. He starts opening the lapel around 6:15 into the video, unfortunately he is slammed and loses the position!

2011-03-13T08:25:00.001-07:00

Stronghold TV Coming Soon!

We have a new media section on our website in development. The media section will contain techniques, matches, drilling and CrossFit WODs!

2011-03-10T10:08:00.000-08:00

Tan Gold Medal at World Pro!

This past weekend we had a number of people competing at the World Pro at Point Loma High School. The event was run very professionally and the venue was right across the street! Everyone looked great and Stronghold took home 20 medals! I was very proud of everyone that competed, we gained some valuable experience from this event.

2011-03-03T10:03:00.000-08:00

Ramon Lemos!

Ramon Lemos, the co-founder of Atos was in town the other week for a class. He showed us some great guard attacks, passes and great training methods. Awesome training!

2011-02-24T08:55:00.000-08:00

Right Cross MMA Ministry

The Right Cross MMA Ministry was on the CW 10 o'clock news last night! The segment was filmed on Monday night at 5pm during our weekly training session. Thanks to everyone that showed up and we hope you can join us next week!

2011-02-20T23:42:00.000-08:00

Kids Pan BJJ Championships

Yesterday, six of our kids competed at the Pan BJJ Championships for kids. Esteban took gold in the yellow belt division with two submissions and he ended up receiving his yellow belt afterward! Renzo and Brian also took home medals after some great matches and finishes. Hunter, KyMani and Josh had some tough fights but ended up losing to the division champions. Everyone fought well and made The Stronghold proud! Excellent work boys!

2011-02-18T13:19:00.001-08:00

Leg Positioning for Deep Half

This week we finished up our lessons on deep half guard. Here are some specific details about leg positioning to think about when playing deep half. Hopefully everyone learned a lot about this position the last couple of weeks!

2011-02-17T07:07:00.000-08:00

Seoi Nage

I have never really been into practicing judo, but I really appreciate the grip fighting and especially the throws they use! Although turning your back in jiu jitsu can be dangerous, seoi nage is quickly becoming my favorite throw.

2011-02-15T07:07:00.000-08:00

Abu Dhabi World Pro at Point Loma High School

Awesome news everyone, ADCC Pro will be right across the street from our academy at the PLHS gym! We are looking to put on a big showing for our team, so everyone sign up!

2011-02-10T00:16:00.000-08:00

Deep Half Guard Sweep

This week we have been learning how to play the deep half guard. Here is Bernardo Faria using one of the techniques we have been drilling, the lapel sweep. Once the grip is in, it is very difficult to stop! Next week we will be mixing the half guard and deep half guard and doing a lot of drilling from both positions.

2011-02-07T21:35:00.000-08:00

Rafael Mendes Berimbolo

We will continue practicing the berimbolo this week from different situations. Here is Rafael Mendes using it from De La Riva guard against Renan Borges at the 2011 European Open. Remember we have a couple tournaments on the horizon so everyone keep training hard! Even if you're not planning to compete, show up and help everyone train!

2011-02-05T08:35:00.000-08:00

Lucas Leite vs. Kron Gracie PanAms 2009 from Samnang Thang on Vimeo.

Half Guard

This past week we went over taking the back and a couple basic sweeps from the half guard. Here is Lucas Leite's match with Kron Gracie in the 09 Pan final using his half guard. Lucas plays this position in almost all the matches I have seen him in, so be sure to watch all his entries and finishes carefully!

2011-02-03T09:24:00.000-08:00

JT vs Jake Mackenzie 2011 European Open

Great video of JT Torres executing some of the things we have been working on the past couple of weeks: Berimbolo, back control and finishing!

2011-02-02T09:46:00.000-08:00

New Flyer!

We apologize for the lack of updates! Should be back on track this week. Got some new flyers as well, feel free to take a bunch from the gym and pass out to family and friends!

We'll also be having new separate CrossFit blog running soon. It will be accessible from the CrossFit tab above. Thanks for the patience!

2011-01-10T07:16:00.000-08:00

BBQ

We had a great turnout at the BBQ on Saturday. Thank you everyone for coming and helping out! In some exciting news I promoted Ramiro to blue belt and Migs and Rafael to purple belt. Please congratulate them next time you see them. All three of these guys have been working very hard in their training and it really shows in their progress. Finally, we are proud to announce that we will be working with Andre Galvao and Atos Jiu Jitsu. We expect great results from this union!

CrossFit WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps

2011-01-06T00:14:00.000-08:00

New Sign!

For those of you that have not seen it yet, here is our new sign. Paul Mejia has some serious skills! He painted it over the past weekend and everyone loves it so far! Please thank Paul for the hard work.

CrossFit WOD:

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

2011-01-05T09:23:00.000-08:00

Open House & BBQ in 3 days!

3 days left! Join us this Saturday for our Open House & BBQ Event. Bring a friend and the whole family. We highly suggest everyone to carpool. See you then!

CrossFit WOD: Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

2010-12-28T00:31:00.000-08:00

Lovato Omoplata App.

Iphone users, here is a pretty cool app about the omoplata. There is some very relevant information from last weeks omoplatas in the app, definitely worth $5 in the app store!

We hope everyone had a great Christmas! This week we will keep the same schedule as last week: Mon-Thur are normal days and we will be closed Fri and Sat.

CrossFit WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

2010-12-22T01:07:00.000-08:00

We Did It!!!!

AWESOME NEWS: The Stronghold is getting an EARLY Christmas Gift! We are very happy to announce that U.S. Bank decided to award the Top 3 Winners from the Make It Happen Contest and we placed THIRD!! Thank you so much to all of you who supported us with this contest. This was really a huge answer to prayer, and we look forward to starting our program and further serve our community. God Bless and Merry CHRISTmas!!

CrossFit WOD:
"Randy"

75 pound Power snatch, 75 reps for time.

2010-12-19T06:24:00.000-08:00

Omoplata!

Demian Maia shows the basic omoplata from the guard and half guard. We will be working on omoplatas from open guard starting this week until the end of the year and we'll also keep reviewing all of our spider guard and De La Riva sweeps.

CrossFit WOD:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

2010-12-17T07:12:00.000-08:00

Basic De La Riva and Sit Up Guard Sweeps

Here is a video of two basic sweeps we have been working on this week, controlling the De La Riva with the far arm. There are so many variations and grips to the De La Riva and sit up guard, but starting with the basic ankle and far arm grip will lay a good foundation for this position. We will be working the open guard until the new year, so if you need some open guard help come to class!

CrossFit WOD:
Three rounds of:
10 Weighted pull-ups
30 Back extensions

2010-12-14T00:17:00.001-08:00

Blue belt promotions for December!

I am very proud announce that Nicholai and Tan have been promoted to blue belt. Nico and Tan have been very dedicated to their training this past year and their skill level has skyrocketed! They have also registered some great results in competition this year and I am hoping this promotion helps them stay focused on their BJJ journey. Excellent job guys!

CrossFit WOD:
Three rounds of:
10 Deadlifts
30 GHD situps

2010-12-12T22:44:00.000-08:00

Three New Purple Belts!

After an awesome in house tournament on Saturday, I promoted Vince, Rene and John to purple belt! All three of them started their Jiu Jitsu journey with me and I am very proud that they have achieved this level. These guys are animals on the mat and each contribute in their own way to the team. More promotions coming Monday night, be there!!!!

CrossFit WOD: Rest Day!

2010-12-06T22:31:00.000-08:00

Michael Langhi

We will be reviewing our outside passing game this week and working on some new spider guard material. Check out Michael Langhi, he has one of the best/most beautiful spider guards out there! Watch his excellent leg work and hip movement against Marcelo Garcia!

CrossFit WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

2010-12-05T22:13:00.000-08:00

Ezekiel!

I am not sure if we posted this video before but we have been working on this in class for the last week. It is an excellent surprise choke!

CrossFit WOD:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

2010-12-03T01:00:00.000-08:00

Romulo Barral

Here is a great highlight video featuring Romulo Barral, who has one of the best open guards in the game! Check out his spider guard to triangle transition at 1:43; same thing we've been working on during class!

CrossFit WOD:
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

2010-12-02T17:00:00.000-08:00

Congratulations Grappling X, Team Champions!

We just got word that our team tied for first place overall at the past Grappling X! Congratulations everyone, excellent job! This came as a total surprise because we only had one adult compete and about 13 kids! We are so proud of everyone!

CrossFit WOD:
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

2010-11-30T07:10:00.000-08:00

Triangle Variation

In this video Braulio Estima shows a nice triangle variation using the lapel! Pretty cool and sneaky little set up to add into your brabo game!

CrossFit WOD:

Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

2010-11-28T22:46:00.000-08:00

Mendes Bros at Rickson Cup 2010

Here is a light match with the Mendes Bros using some nice sweeps as they close out the 2010 Rickson Cup. Enjoy!

CrossFit WOD:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

2010-11-27T20:42:00.000-08:00

Andre Galvao

Yesterday Andre Galvao visited the gym and led class! We worked on some details from half guard, including posture and basic attacks. Everyone learned a lot and had a great time!

CrossFit WOD:

Tabata Weighted pull-up, 30 pound dumbbell

Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

2010-11-25T22:36:00.000-08:00

Renzo receives his Orange Belt!

We are very proud to announce that one of our very first students, Renzo Salazar has received his Orange Belt! Renzo has come a long way since he started with us more than 2 and a half years ago. Congrats Renzo!

CrossFit WOD: Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

2010-11-23T00:34:00.000-08:00

Anthony Gets His Brown!

I am very happy to announce that Anthony took and passed his brown belt exam with Mr. Harris yesterday! It was a grueling 3 hr exam and Anthony showed a LOT of heart. He had some tough training partners and did very well. Please congratulate him when you see him!

CrossFit WOD: Rest Day

2010-11-21T20:26:00.000-08:00

Ben's Gold Medal for the Blue Belt Division

We had an excellent showing at Grappling X today! I don't have an exact medal count but we came home with a lot of hardware! Congratulations to all our competitors!

CrossFit WOD:
Push press 3-3-3-3-3-3-3 reps

2010-11-20T17:59:00.001-08:00

Back!

Hey everyone sorry for the lack of updates! We just returned from vacation Fri afternoon! While I was up in Newport Beach I was able to train at Fight Zone with Leandro Vieira for a couple of days. We went over some excellent guard recovery that I will be showing you guys this week! Also the tournament is today at La Jolla High School if anyone is interested in supporting the team. Hope to see you there!

CrossFit WOD:
"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

2010-11-15T00:00:00.000-08:00

Minotauro

Antonio Minotauro Noguiera is the epitome of heart! Never give up!

CrossFit WOD:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

2010-11-10T13:52:00.000-08:00

Alfred Espinoza, Blue Belt!

On Monday night we had a white belt tournament, winner went home a blue belt! The only way to win a match was by submission and there were NO time limits. Please congratulate Alfred Espinoza on his performance! He had 8 matches with 8 submissions and took home the Blue. It was a great night for everyone!

CrossFit WOD:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

2010-11-08T00:23:00.000-08:00

Durinho!

Had a great time yesterday at the No Gi Worlds! Here is a clip we caught of Gilbert Durinho Burns armlocking Lucas Leite!

CrossFit WOD:
Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

2010-11-06T00:53:00.000-07:00

Cross Choke!

Roger Gracie shows how he does his famous cross choke from the mount!

CrossFit WOD:
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

2010-11-04T23:39:00.000-07:00

Yesterday was Mike's 30th Birthday! He was able to have a well deserved day off, and today the Stronghold family surprised him with a cake and this cool shirt! Thanks everyone!

CrossFit WOD: "Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

2010-11-02T01:50:00.000-07:00

Team Magnitude

Last night, Michio, an old friend and training partner came down with a group of his students. We rolled for 1.5 hours and it was great for us to get some new bodies to roll with. Hopefully we can get more training in together soon!

CrossFit WOD:
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

2010-10-29T07:40:00.000-07:00

Almost Done!

Chris has almost finished up the mural! It is looking awesome so far!

CrossFit WOD:
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

2010-10-28T02:40:00.000-07:00

Just Do It!

Awesome Nike commercial! Sadly I've heard MOST of these excuses!

CrossFit WOD:
Run 5K

2010-10-24T08:21:00.000-07:00

Our newest Stronghold baby has arrived!

We are very happy to say our daughter Michaela Raquel Cusi is now here! Thank you all who have sent us well wishes. Stronghold members, we will keep you updated if there are any changes to the schedule.

CrossFit WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

2010-10-22T17:13:00.000-07:00

Slick Back Transition

Awesome transition to the back by Caio after being swept by a hook sweep! He has a youtube channel now and has some very slick techniques.

CrossFit WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

2010-10-21T08:02:00.000-07:00

Footlock Defense

Here is a video of the Gracie brothers doing footlock defense we are working on this week!

CrossFit WOD:
"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

2010-10-18T22:56:00.000-07:00

JT Submits ANOTHER World Champion

Over the weekend, American Phenom JT Torres fought in Arizona. He submitted both his opponents, one being Caio Terra(by arm bar)! JT won a ticket to fight at the European Championships in Portugal. This kid is amazing!

CrossFit WOD:
"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

2010-10-13T00:03:00.000-07:00

Bret and Chris Receive Their Blue Belts!

Tonight was a special night at the gym, Bret and Chris passed their blue belt exam. Over 20 people showed up to drill and spar with them. These guys showed a LOT of heart during the test! I am very proud of Bret and Chris and I know they will represent the team well. Both of them are great friends and very game competitors. Congratulations Guys!

CrossFit WOD:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

2010-10-11T22:59:00.000-07:00

X Guard to Tomo Nage

We have been working on basic X Guard sweeps and entries for the last week. We will continue to work some more intermediate and advanced techniques in the next couple weeks. Here is a good entry to the Tomo Nage from X. Enjoy!

CrossFit WOD:
Snatch balance 1-1-1-1-1-1-1

2010-10-10T23:39:00.000-07:00

Abmar Barbosa Submits Lucas Leite

I have been looking for video of this match for a few months! Leite sweeps Abmar with his half guard and then after some open guard work, Abmar catches him with a slick armbar from the guard.

CrossFit WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

2010-10-10T01:08:00.000-07:00

Kayron Spider Sweep

Kayron Gracie is well known for his guard game. Here he teaches an awesome variation to a basic spider guard sweep! Very easy to add into your game if you like to play spider!

CrossFit WOD: Rest Day

2010-10-09T08:31:00.000-07:00

Stronghold Refer-a-Friend Contest!

For the rest of October, we are running a Stronghold Refer-a-Friend Contest. Bring as many friends as you can to try out a Jiu Jitsu class and get a chance to win a free Gameness Gi (White Gameness Pearl Gi for Adults, White Gameness Platinum Pups for Kids). There will be one Stronghold Adults and one Stronghold Kids winner.

Referrals must be first-time guests, and do not have to sign up to qualify to your referral count. Results will be posted daily on this page.

May the best Stronghold member win!

CrossFit WOD:
Handstand walk 100 meters

2010-10-08T07:20:00.000-07:00

Congratulations to Rafael and Claire!

Their baby girl was born yesterday. Another addition to The Stronghold Family!

CrossFit WOD:
Front squat 1-1-1-1-1-1-1 reps

2010-10-06T23:54:00.000-07:00

The Stronghold Online Store is up on the website!

We had a couple of people ask about hoodies recently so we set up the online store since it makes it a little easier than the sign-up sheets. In the past we've had some issues with having too much inventory so from now on most clothing items will be special ordered and paid in advance. We will have Royal Blue T-Shirts (sometimes Royal Blue Long Sleeve Shirts and Hoodies) on hand though since this will be our signature color from now on.

We have all the basics available: T-Shirts, Hoodies, Gameness Gi's and Patches. For Stronghold clothing, almost every dark color is available (even if not listed), so just let us know if you have any questions prior to ordering.

CrossFit WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

2010-10-06T09:07:00.000-07:00

The Stronghold visits The Harris Academy

Yesterday we took a trip to my instructors' (Roy Harris and Jeff Baldwin) new academy. It was great being able to train with some other Roy Harris affiliates. We look forward to having more Harris International training days in the future!

CrossFit WOD: Rest Day

2010-10-05T07:13:00.000-07:00

Harris Academy TONIGHT!

Just a reminder, adult class will be visiting The Harris Academy tonight for the 7pm class. We will meet in Point Loma 630pm and will caravan up to Miramar. It will be a fun time and a great opportunity to meet other Roy Harris affiliates!

CrossFit WOD:
Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

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2010-10-03T12:40:00.001-07:00

Stronghold Family at Phil's BBQ!

I hope everyone had an excellent time at our first annual banquet! It was great to see old and new faces come together! We are already planning for next year! Thank you everyone!

CrossFit WOD:
"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

2010-10-01T23:42:00.000-07:00

Banquet at Phil's Tomorrow!!!

Today we will celebrate our 3 year anniversary with our first annual Awards Banquet! Phil's banquet hall is going to be maxed out for the event; hopefully next year we will have to find a larger venue! We thank you all for supporting us and hope to see our family grow in the upcoming year!

CrossFit WOD: Rest Day!

2010-09-30T22:50:00.001-07:00

Josh Auditor: Yellow Belt!

Today I promoted Josh to yellow belt. He has been reeking havoc on the competition scene and is an excellent student. Josh just turned 11 on Wednesday and the following day was promoted; exciting week for him!

CrossFit WOD:
Snatch, 1 rep
Clean and jerk, 1 rep

As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

2010-09-30T00:13:00.000-07:00

Kimura!

Here is a cool little video on training with one of the most well known Judoka, Masahiko Kimura. He is known for his amazing training regimen and for defeating Helio Gracie. Here is Kimura's take on how the match went:
"20,000 people came to see the bout including President of Brazil. Helio was 180cm and 80 kg. When I entered the stadium, I found a coffin. I asked what it was. I was told, "This is for Kimura. Helio brought this in." It was so funny that I almost burst into laughter. As I approached the ring, raw eggs were thrown at me. The gong rang. Helio grabbed me in both lapels, and attacked me with O-soto-gari and Kouchi-gari. But they did not move me at all. Now it's my turn. I blew him away up in the air by O-uchi-gari, Harai-goshi, Uchimata, Ippon-seoi. At about 10 minute mark, I threw him by O-soto-gari. I intended to cause a concussion. But since the mat was so soft that it did not have much impact on him. While continuing to throw him, I was thinking of a finishing method. I threw him by O-soto-gari again. As soon as Helio fell, I pinned him by Kuzure-kami-shiho-gatame. I held still for 2 or 3 minutes, and then tried to smother him by belly. Helio shook his head trying to breathe. He could not take it any longer, and tried to push up my body extending his left arm. That moment, I grabbed his left wrist with my right hand, and twisted up his arm. I applied Udegarami. I thought he would surrender immediately. But Helio would not tap the mat. I had no choice but keep on twisting the arm. The stadium became quiet. The bone of his arm was coming close to the breaking point. Finally, the sound of bone breaking echoed throughout the stadium. Helio still did not surrender. His left arm was already powerless. Under this rule, I had no choice but twist the arm again. There was plenty of time left. I twisted the left arm again. Another bone was broken. Helio still did not tap. When I tried to twist the arm once more, a white towel was thrown in. I won by TKO. My hand was raised high. Japanese Brazilians rushed into the ring and tossed me up in the air. On the other hand, Helio let his left arm hang and looked very sad withstanding the pain."

CrossFit WOD:
"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

2010-09-28T23:08:00.001-07:00

Mural!

Chris has graciously offered to paint a mural for us, he is an amazing artist! The first part will be the shield logo but we also have a lot of other things planned for the wall! We have talked about doing this mural for a long time but now the project is finally a go. It will be awesome to watch it grow, piece by piece...

CrossFit WOD:
"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

2010-09-28T10:50:00.000-07:00

The Boys at Nationals!

We had a great time at Nationals this weekend. We did not get all the results we were looking for but we gained a lot of experience for bigger tournaments!

CrossFit WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

2010-09-24T01:11:00.000-07:00

The Journey

A very inspiring video about determination! For everyone that thinks they can't do it, all it takes is a little inspiration...

CrossFit WOD:
Shoulder Press 3-3-3-3-3-3-3

2010-09-20T22:56:00.000-07:00

Lucha Libre Team

Good training session tonight. We went over the clothesline and leg drop! Lucha Libre tryouts will be going all week!

CrossFit WOD:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

2010-09-19T23:40:00.000-07:00

Cobrinha Workout

Cobrinha in Korea keeping in shape during the off season. Lots of shortened explosive movements for him. When he was in San Diego, he told me he loves to CrossFit as well!

CrossFit WOD: Rest Day

2010-09-18T02:36:00.000-07:00

ADCC 2003

Here is an old video of Marcelo Garcia vs Vitor Shaolin. This is probably the first time most people ever heard of Marcelo and his arm drag! Awesome, quick match!

CrossFit WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

2010-09-15T23:49:00.000-07:00

I am a Champion

This is a must watch video when you need to get pumped up!

CrossFit WOD: Rest Day

2010-09-14T23:25:00.000-07:00

Brabo Defense

The brabo is a very difficult choke to escape when it is almost locked. Here is one way to defend the brabo from half guard before it's too late!

CrossFit WOD:
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

2010-09-13T00:47:00.000-07:00

Grappling X

Another great showing for the team at Grappling X! We had some first time competitors and they did awesome! We came away with 6 Golds, 2 Silvers and 6 Bronze medals! Congratulations on your hard work everyone!

CrossFit WOD:
Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

2010-09-10T23:13:00.000-07:00

Meet Randy...

Lesson in life: Living when you're dying...

CrossFit WOD:
"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

2010-09-09T10:36:00.000-07:00

Jon and Nina's Wedding!

Last Saturday Jon and Nina got married! We are so happy for you guys and wish you the best!

CrossFit WOD:
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

2010-09-08T00:09:00.000-07:00

Flying Submissions

These are all pretty cool but a bit too risky! Practice with caution!

CrossFit WOD: Rest Day.

2010-09-06T21:45:00.000-07:00

Helio Gracie Tribute

Stumbled upon this old video, a great montage of Helio Gracie.

CrossFit WOD:
Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

2010-09-05T23:44:00.000-07:00

Cyborg vs Abmar Barbosa

Sick sweep and transition by Cyborg!
Remember today is Labor Day. Class at 7am and 10am. Have a great day if we dont see you at the gym!

CrossFit WOD:
Overhead Squat 3-3-3-3-3 reps

2010-09-05T07:33:00.000-07:00

Field Trip to Andre Galvao's Academy

On Friday night we took a trip to Andre Galvao's gym! Andre is a super nice guy and taught his butterfly guard. I picked up three or four details that I haven't seen. Awesome training and a great time.

CrossFit WOD:

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

2010-09-02T23:20:00.000-07:00

Gracie in Action

Here is an OLD SCHOOL match with Royce Gracie fighting a Kung Fu guy. These were the most interesting fights to me, style vs style. Check out more Gracie in Action videos on youtube!

CrossFit WOD: "Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

2010-09-02T09:31:00.000-07:00

Jake's Birthday!

On Tuesday night after kids class we celebrated Jacob's 2nd birthday! Thank you so much to everyone who made it out, he had a blast!

CrossFit WOD:
Split Jerk 1-1-1-1-1-1-1 reps

2010-08-30T22:36:00.001-07:00

New Site!

I stumbled upon an excellent site featuring Robert Drysdale! He has a good amound of FREE videos up on BJJ and No Gi BJJ. Check it out http://mma.atactv.com/?mediaId=640

CrossFit WOD: Rest Day!

2010-08-29T00:00:00.000-07:00

Jeff Boss

I first met Jeff 10 years ago at Roy Harris' Academy in Miramar. We trained together for over a year but we lost touch over time. Jeff ended up going back to school and is now at SDSU working on his teaching credential. He also started a family while he was on hiatus from BJJ and has one daughter and another on the way! Last night was the first time Jeff has rolled in over 4 years but we look forward to seeing a lot more of him from now on...

CrossFit WOD:
Back Squat 3-3-3-3-3 reps

2010-08-28T02:16:00.000-07:00

Last Day of Kids BJJ Camp

We had a successful first Kids BJJ Camp! The kids (and myself) survived 5 days jam-packed with 3 training sessions. On the last day they read their reports about some famous BJJ practitioners. Here is Javen telling everyone about Braulio Estima! The next camp will be a two day camp during the winter. Stay tuned for more details.

CrossFit WOD:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

2010-08-25T23:59:00.000-07:00

Jeremy Ferebee, Purple Belt

Tonight I promoted my first purple belt! Jeremy had a TOUGH 2.5 hour test and about 25 people showed up to "help" out. I think the purple belt is probably the toughest to earn and it really separates the men from the boys. Jeremy started training with me in "The Garage" about 4 years ago. He is VERY technical grappler and also has excellent teaching skills. Jeremy's level really jumped over the last few months and I am really proud to have him as my first purple belt! Congratulations Jeremy!

CrossFit WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

2010-08-25T00:00:00.000-07:00

Worn out!

Looks like our first kids camp is a success so far! These kids are working HARD!

CrossFit WOD:

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.