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.

Karen

Back Squat 3-3-3-3-3 reps

Pandora vs. Jed

Rest Day

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Elle - Handstand Shoulder Tap

Run 5K

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Split Jerk 1-1-1-1-1-1-1 reps

Thank you to Cobrinha for teaching us some great techniques at the seminar!
Check out more photos on our Facebook!

Good morning everyone, hope you're all staying dry in this downpour!

Cobrinha Seminar
A big thank you to all of you who attended the Cobrinha seminar! We had the pleasure of having him as our guest this weekend, and Cobrinha was an awesome instructor. He even made us dessert! Aside from being a BJJ World Champion, he also loves to bake. Who knew? He far exceeded our expectations and we are very glad that we had the opportunity to bring him to San Diego. We have a lot of photos on our Facebook so don't forget to check them out.

Stronghold Clothing
With Christmas coming just around the corner, we are taking orders for Stronghold hoodies, rashguards, shirts, long sleeve T's, etc. I've had a few people ask when we were bringing hoodies back and while we've tried to keep many clothing items in stock, from here on out we will do mostly custom orders. Please let us know if you're interested in ordering anything.

"2 for 1" Lifetime Membership Special
Don't forget, just in time for Christmas we brought back our "2 for 1" Lifetime Membership special with an additional offer for monthly payments (plans with monthly payments have an additional cost). Take advantage of this offer and give the other membership to your significant other or family member!

Rest Day

Awesome 1st Day with Cobrinha!

"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

Chris added 50lbs to his deadlift this year!

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Cobrinha arrives tomorrow and will be teaching an awesome seminar! We have just a few more spots, reserve yours today until it's too late!

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Danny's second try on the rings

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Rest Day

Rino vs. TJ

Front squat 3-3-3-3-3 reps

John and Jon

Rest Day

Cobrinha is coming in a week! Reserve your spot now if you haven't already!

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Happy Thanksgiving!
Jacob and his mini turkey

Publish Post

400 meter Walking lunge

Danny

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest Day

Bret

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Congrats to our Stronghold Competition Team! Here are our Grappling X Results: 19 competitors, 29 trophies in 34 Divisions: 11 Golds, 11 Silvers, 7 Bronzes. Great job guys (and Alyssa and Pandora), we're proud of you!

Alyssa, Chris and Pandora

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

No Jiu Jitsu classes today, we will be at Grappling X!

Deadlift 1-1-1-1-1-1-1 reps

Rest Day

"Elizabeth"
21-15-9
135 pound cleans
Ring Dips

Kevin

"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Justice, Renzo, and Cyric at Kids Worlds!

Rest Day

Five rounds for time of:
95 pound push-jerk, 15 reps
15 L pull ups

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Happy Veteran's Day!!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Joe after 2.5 months of training

Run 5 K

Elle doing some crazy ring training!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Big thanks to Jeff Baldwin (Roy Harris Brown Belt) for the seminar for yesterday!

Rest Day

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Jeremy teaching Kids Class

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Blair

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Mike got another new toy for his birthday, so expect more videos!
Here's one of Renzo and Cyric.

Rest Day

Happy 29th Birthday to Mike! We will be closing the gym today so Mike can have a day off and we hope to see you in the evening to celebrate!

Also, check out this video of Cobrinha preparing for ADCC.

Don't miss our Cobrinha seminar in December!
Click the link to the left for more info.

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Congrats Stronghold Competition Team!
Not bad for a school with only 50 Jiu Jitsu students! ;]

Four rounds, each for time of:
800 meter run

Hope you all had a safe Halloween!!
Greetings from Jacob the Eeyore, Noah the Tigger, and Kaitlyn the Pooh!

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Have a safe Halloween!

Rest Day

We apologize for the lack of pictures lately! We've been having camera trouble. Will be back on track soon!!

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cory and Jon

Back Squat 5-5-5-5-5 reps

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Melissa & Russell

Rest Day

Are you our friend on Facebook? Be sure to add us and check out more news, updates and new photos/videos!

"Michael"

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

Jon Lee after an Uchi Mata

Deadlift 1-1-1-1-1-1-1 reps

Vince and John

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Some more photos from Grapplers Quest (10/10/09), courtesy of Alicia Photos

Rest Day

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Ben takes Bronze at the US Open! Nice Job!

Weighted pull-ups 1-1-1-1-1-1-1 reps

Exhaustion

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Karen & Harley running. Looks like Harley ran too fast for the picture. =)

Rest Day

Jacob lounging in around in the swing!

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

ANNOUNCEMENT: We will not be having the 11:30AM CrossFit or 12PM Jiu Jitsu class today. See you at 8:30AM for CrossFit!

21 Hip-Back Extensions

Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Lupe's first day back - "Fran"

Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

TJ at San Diego Triathlon Classic
1500m Swim, 25Mile Bike, 10k Run. Time: 2:44:18. Great Job TJ!

Rest Day

GREAT NEWS from Grapplers Quest: The Stronghold placed 1st for the Youth Team Title and 2nd place for overall team!! Mike is very proud of all of our guys and their hard work this year! Thank you to all of our family members, friends and sponsors for their continuing support!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Mike's 7AM Jiu Jitsu class

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Go El!!

"Fran"

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

Here are some photos from Grapplers Quest yesterday! Out of 16 adults/kids, we took home 5 Golds, 7 Silvers and 4 Bronze medals. We're really proud of you guys! More pictures coming soon.

Justice and Renzo entered the Advanced division for the first time, and won the Silver and Bronze!

Tommy now has TEN Grapplers Quest Championship Belts!!

This is Eddie's 1st tournament and 1st Grapplers Quest Championship Belt! We're sure he'll be getting more soon. ;]

Rest Day

Mike and Jake ready for Grapplers Quest!

Run 5k

Just a reminder, we will not be having any Jiu Jitsu classes tomorrow, Saturday October 10. We will be at Grapplers Quest in Long Beach. We're hoping for golds all around! Come out and support if you're free!