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

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.

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

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

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

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!

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

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

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

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

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.

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

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.

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

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

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

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

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

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

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

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

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

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.

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

Just Do It!

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

CrossFit WOD:
Run 5K

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

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

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.

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

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

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

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".

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

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

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

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

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

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

Post load(s) to comments.

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

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!

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.

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

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

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

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

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

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

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

I am a Champion

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

CrossFit WOD: Rest Day

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

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.

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

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

Flying Submissions

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

CrossFit WOD: Rest Day.

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

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

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.

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.

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

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!

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

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

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.

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.

Inspiration

Young ones, live in the moment!

CrossFit WOD:
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Grappling X

On Saturday we took a team to Grappling X at La Jolla High School. We do not have an exact medal count at the moment but we did take home these two trophies! Everyone looked great out there and put to use all the new things we have been working on! Amazing job team!

CrossFit WOD: Rest Day!

2010 Pan DVD

Great buy for only $55. There are a lot of good matches to check out before the Worlds DVD is out!

CrossFit WOD:
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kids BBQ

The Auva'a family graciously opened their house to our kids team on Saturday night! We all had an awesome time eating, biking, playing games, going in the jacuzzi and even raving! Special thanks to the Jovero family for setting this event up and of course the Auva'a family for hosting!

CrossFit WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Growing!

The team is getting BIG! It's great to see everyone coming together once in a while for a team picture. We are looking forward to even more people joining our family!

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

Cupcake Monday!

Today we ate the leftover cupcakes from Christine's birthday. Three 10 minute rounds, giant cupcake, followed by three 10 min rounds. Wasn't too bad and no one threw up. Next time we will have to try In n Out!

CrossFit WOD:

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Caio Terra

Caio teaches some basic spider guard theory and gripping. Definitely worth watching for you open guard players!

CrossFit WOD:

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

WOW

I didn't realize this but Bill Cooper Triangles Ultra Heavyweight Rodrigo Cavaca at Grapplers Quest Del Mar! This took place last year and Cavaca won the Worlds this year. Cooper is an animal!

CrossFit WOD:
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Christine's Birthday!

Christine was nice enough to bring giant cupcakes for her birthday! Thank you David, Cherry, Mathew and Christine for the cupcakes, all the kids, parents and coaches loved them!

CrossFit WOD: Rest Day!

Pizza Night!

A HUGE thank you to the Correia family for sponsoring pizza night! Three 28" pizzas were able to feed all the kids and parents tonight. A great reward after training!

CrossFit WOD:

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Zion

We've been drilling armbars in the kids class for the last few months. These kids have put around 400-500 reps in and it paid off! The majority of the submissions they had in the tournament were by straight armbar!

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.

Grappling X July 31, 2010

We took 12 kids to Grappling X in Long Beach over the weekend and they make The Stronghold PROUD! The team came away with 9 Golds, 5 Silvers and 4 Bronze medals! We would like to congratulate the newer team members on their performance, everyone showed A LOT of heart and gave 110%! Everyone at The Stronghold is proud of you!

CrossFit WOD: Rest day

Thursday Night Kids Class

The kids class has grown tremendously in the last few months! Just over a year ago we only had about 4 or 5 kids on the weekdays, today there were about 25. We are very thankful you chose The Stronghold and that you all are such supportive parents!

CrossFit WOD: Rest Day

Yellow Belts!

Javen and Alyssa were promoted to the rank of yellow belt today! They have been working very hard recently and went through a TOUGH training session today. The Stronghold family is so proud of them! Congratulations!

CrossFit WOD:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.