Eat This, Not That!

A lot of times we are on the go and have no time to prepare meals or are just too lazy. Here is a good tool to try and cut down the calories. This tool includes most of your favorite restaurants and is updated regularly. I should have used it today when going to Chik-fil-a, but I ended up maxing out on calories there! Oh well, I will have to consult Eat This, Not That! next time.
Check out http://eatthis.menshealth.com/top_swaps/restaurants for more information. There is also an iPhone app for it but it costs a few bucks.

CrossFit WOD: Rest day!

It's much easier if you do it simple, you just have to do it right.
-Roger Gracie

Over the past month, I've been thinking and talking a lot about BJJ basics and keeping the game simple. A lot of times we see our favorite BJJ guy pull off a cool sweep or submission and we get caught up in the hype. We keep trying to replicate their moves when in reality we haven't practiced our basics enough. While those are great techniques we see, we forget that these guys have put in thousands of hours on the mat practicing their fundamentals and many of them are high level athletes. The amazing sweeps and submissions we see from these athletes are a result of amazing timing, sensitivity, awareness and application of fundamental principles. Before we can pull these moves off on opponents of equal skill, we must master our basics. Until we can perform them perfectly, there is much work to be done...

Here is a link to Roy Harris' article on Flash vs. Fundamental: Click for article

CrossFit WOD:
Seven rounds for time of:

95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

Headlock Escapes

For the last month we have been focusing on mount and side control escapes. The goal was to give everyone an objective from these positions and a basic overview. One position we did not have time to cover was the headlock. The headlock is an often neglected position in BJJ because most experienced BJJ practitioners do not use headlocks or the scarf hold. However, these escapes are still important for fundamental movements and when grappling against a wrestler or judoka. Above is a video put together by Roy Dean on the always neglected but important headlock escapes.

CrossFit WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Technique of the week: Recovering Guard from side control

Here is a basic guard recovery I like to use. The main difference here from a normal side control escape is I am blocking the opponents arm, trying to keep him from grabbing my head. My other forearm stays under the throat and my leg positioning in the same.

CrossFit WOD:
Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Mike's Gym

If you're looking for gains in your explosive power try Olympic weightlifting! Cleans and snatches are very technical lifts, but when done right really benefit your athletic ability. If you're interested in information on these types of lifts, here is a great website:
http://www.mikesgym.org/index.php
They have a daily WOD and great articles on weightlifting. I have personally trained with Coach Burgener and it was an amazing experience! He really drills proper technique not only for the snatch and clean but for deadlifts and squats as well. For BJJ guys, here is a video of Alliance star Tarsis Humphries working some Olympic lifts:

CrossFit WOD:Rest Day

Braulio Estima Highlight!

In just two weeks Braulio Estima will be here conducting a seminar! He is a 3x BJJ World Champion and 2x ADCC Champion. Don't miss your chance to learn from one of the top BJJ players around, reserve your spot today!

Date: 2/8/2010
Time: 630-930PM
Cost: $90

CrossFit WOD:
Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat. Post total to comments

Andrew's Grapplers Quest Video Contest Entry:
Path to Victory - Tommy Espinoza

Tommy Espinoza is one of the most talented Jiu Jitsu competitors to hit the scene(kids/teens). He holds over 20 gold medals in both gi and no gi. His last experience at Grappler's Quest was a devastating loss. After months of cardio, dieting, and training, he is back with a vengeance. Watch this exciting video as we journey from The Stronghold in San Diego, CA to the tournament in Las Vegas. - Andrew Ferebee

Last year, Grapplers Quest announced a video contest to document a grappler's journey of training and preparation for Grapplers Quest, one of the largest tournaments in the US. The winner of the video contest receives lifetime sponsorship to participate at any Grapplers Quest nationwide. Andrew has been collecting footage of Tommy for the past 6 months and compiling them to the masterpiece you see now. We are very proud of both Andrew and Tommy for their amazing talents. Enjoy!

CrossFit WOD:
Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

WHFoods.org

Curious about which foods are healthiest? Check out the list on www.WHFoods.org. If you are interested in cooking, they have a ton of delicious recipes and nutritional information. I'm not a huge fan of diets but I do like to try and mix in the occasional healthy meal in between my candy bars and ice cream! Enjoy your Saturday and the site!

CrossFit WOD: Rest day!

Most Improved Student 2009:
Ryan Gaane

At The Stronghold, many of our students make huge strides in their fitness and BJJ goals, but last year one student really took his game to another level and earned himself the title of Most Improved Student!

In mid 2008 Ryan found himself out of shape, weighing around 215lbs. Ryan saw that he needed to make a change in his life and started CrossFitting with us. He saw immediate results, dropping 20lbs in a couple of months and he also quit smoking cold turkey! Within a few months Ryan began his journey into Jiu Jitsu! Starting a new sport is sometimes a bit difficult and Ryan felt a bit out of his element.

Ryan rolling after a couple weeks of BJJ training.

Struggling at first, trying to overpower opponents by using only strength, Ryan became a little frustrated. He kept coming to class a few times a week and started to develop an interest in the sport. In 2009 Ryan finally hit his stride, he made a commitment to compete at Grapplers Quest in Long Beach. His first match in no-gi was exciting, but he ended up losing on points. Shaking off the nerves, Ryan went on to win silver in his gi division!

Ryan's first gi match

Ryan competed in 2 more tournaments in 09 and ended up winning a bronze and another silver medal! He now competes at the 175lb division and is training 4-5 days a week, sometimes twice a day! I can always count on Ryan to help out new students and help me out around the gym. He also does some of our graphic design work! Ryan has come a long way within the last year and in 2010 he hopes to keep competing and earn his blue belt. We are proud to call Ryan a teammate and a part of our family!

Ryan finishing with an arm triangle choke

CrossFit WOD:
Three rounds for time of:

50 Double-unders
50 Back extensions

Post time to comments.

Technique of the week: Foot drag

The foot drag is my favorite mount escapes. I was able to go from white to purple belt only using this technique to escape mount. Practice it with no hands, one hand, while the opponent is attacking your arm, while he's attacking your neck or with your eyes closed. Whatever you do: PRACTICE IT OFTEN!

-Mike

CrossFit WOD:
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Chuck Norris Birthday Cake! Chuck says, "Have a kick butt birthday!"

All Stronghold Members get a free 45-minute Jiu Jitsu private lesson for their birthday. Happy Birthday from The Stronghold and of course, Chuck Norris. ;] Private lesson redeemable within 1 week of your birthday.

CrossFit WOD:
For time:
100 Burpee pull-ups

"No one can believe that I am natural. The most important drug is to train like a MADMAN - really like a madman. The people who accuse me are those who have never trained once in their life like I train every day of my life." -Alexander Karelin, 12-time World Champion

How has your training been since 2010 started? Have you been training like a MADMAN? Have you been faithful to your resolutions? In order to be successful in your fitness goals, you have to write them down, make them public and surround yourself with other like-minded people. Don't wait until next year to meet your goals, START TODAY!

CrossFit WOD:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Means we use must be as pure as the ends we seek. -Martin Luther King Jr.

Class at 11am only! Enjoy your day off!

CrossFit WOD:
Deadlift 3-3-3-3-3 reps
Post loads to comments.

BJ Penn No Gi Passing

Some good no gi passes BJ uses in his fights. Pay close attention to his use of the nearside underhook and his head positioning!

CrossFit WOD:With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Just a few of our many favorite items at Trader Joe's

It's easier than ever to eat healthy now that there's almost always either a Trader Joe's, Henry's and Whole Foods in most neighborhoods. Our top pick is Trader Joe's. Almost all of their items are private label, and even their frozen, refrigerated and boxed ready-to-eat items are delicious! They do a great job of making items without any artificial colors, flavors, chemicals, etc. We frequent the Trader Joe's at Liberty station, and although it happens to be one of the smallest locations, it still is a great place to get our weekly groceries.

CrossFit WOD: Rest Day!

"Always begin your training session with lots of repetitions. Repeat teh basic submissionsarm-locks, triangles, omoplata, kimura and a choke. Do each 10 to 20 times from each side. Then practice something you have learned and like for your game. This should last 30 to 45 minutes only so you don't get mentally tired. I prefer to do that inthe mornings on my first training after breakfast. I follow this with a long stretch session. This kind of training always kept me sharp with my submissions and made them tight. But remember to repeat from each side it is always better to fight with a weapon on each hand than only one side! " -Andre Galvao

CrossFit WOD:
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Technique of the week: Upa/Bridge and Roll

Watch for the details! We're back to doing our Technique of the Week! From Jiu Jitsu Basics to Advanced Techniques that can help your game, we hope that our videos will be beneficial to you all. Enjoy!

CrossFit WOD: Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Nicholai after his first CrossFit workout

Nicholai is a new Stronghold member and did his first CrossFit WOD today: Fran. He did a really good job with a time of 5:52! Nicholai used to be a professional skater and he's been an avid 24 Hour fitness guy. After his first WOD ever, he said, "Wow, in 6 minutes my body feels more tired than an hour at the gym."

Nicholai's response to CrossFit is common to most people who first try out CrossFit. The intensity of CrossFit workouts are no match to anything that can be done at a globo gym. One of the benefits of CrossFit is that you're doing different things every day, and no workout is ever the same. Many individuals will have the same routine day to day, which can still produce results but in a much longer time frame.

CrossFit WOD:
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

The Stronghold is now an official USA Wrestling club! Thanks to one of our instructors, Jim Perondi, we have been set up to be a club here in San Diego. Jim is a Roy Harris Purple Belt, and also has previously coached wrestling teams at Hilltop Middle, Hilltop High and Santana High School.

It is pretty well known that Wrestling and Jiu Jitsu are very similar, but at the same time have very many clashing principles. We have had many wrestlers who have had to abandon certain wrestling habits when training Jiu Jitsu, and vice versa. For example, Tommy, Reggie, and Renzo have all recently started wrestling at their schools, and during the initial training sessions, had to "rewire" some of their Jiu Jitsu habits. However there are many benefits to know both Wrestling and Jiu Jitsu techniques which are necessary for tournaments, so it's good to be well rounded in both styles. We look forward to our participation in the USA Wrestling association. See you on the mats!

CrossFit WOD: Rest Day!

Stronghold Competitor Spotlight: Andrew Ferebee
(Photo Courtesy of GuardYaGrill.com)

Being a fairly new (and small) school, we are quite happy that our Competition team is starting gain more recognition in San Diego. While we don't require our students to compete, we highly encourage them to do so as it helps them make and reach new goals in their Jiu Jitsu/Grappling game.

Andrew Ferebee, who also happens to be Mike's younger cousin, has only been training for a little over a year, but is one of the most impressive competitors we have. He is a Grappling X medalist, competing among over a couple dozen guys in his division. He also competed well at Grapplers Quest in Long Beach, but unfortunately became injured when his opponent struck his knee to Andrew's face. At Best of the West tournament in April 2009, he stormed through several more experienced guys to ultimately take the Gold. Andrew is an aspriring videographer, and has created several high quality Jiu Jitsu videos. The video below caught the attention of the guys at OTM Fight Shop, and he is now working with them to film tournaments nationwide. We expect great things from Andrew in the next few years!

CrossFit WOD:
Power clean 1-1-1-1-1-1-1 reps

Quinoa

Freshly Made Quinoa - YUM!

One of Mike's goals is to eat healthier this year. For those who know him, he's a sucker for sugar, desserts, etc. He still remains fit, which is amazing. The picture above is of the fresh pot of quinoa we made for dinner. We first heard about quinoa from one of our Jiu Jitsu guys and since then we've been hooked.

Quinoa is pronounced keen-wah. It is actually the seed of an herb plant, but people eat treat it the same as eating rice, couscous, etc. Not only is it high in protein, but it is also a great source of calcium, iron, Vitamin E and B Vitamins. Quinoa is very easy to make at home, and is available at most grocery stores. We buy ours at Trader Joe's.

CrossFit WOD: Rest Day!

Helen - Deadlifts

According to the CrossFit Journal, "The deadlift is a functional movement. It is nothing other than picking something off the floor. When picking up a barbell, there are three setup conditions that create efficient, effective and safe mechanics: weight on the heels, maintaining solid midline stability, and having the shoulders just in front of the bar. The bar should travel vertically without having to move forward around the knees."

Helen is a beginner CrossFitter and she has pretty good form for her skill level. Notice how she keeps her back straight and keeping the bar close to her shins. One thing she can work on is extending the hips, avoid snapping her hips and leaning forward more. Soon enough, she will be able to add more weight to her deadlift after she masters the mechanics.

CrossFit WOD:
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Alyssa sporting the new purple hoodie she got for Christmas

Females in Jiu Jitsu is definitely a rare ocurrence. One should wonder why it's not as popular as it could be among females, as Jiu Jitsu is very beneficial for self-defense. The majority of attacks end up on the ground, so what better martial art to know then Jiu Jitsu? We know from experience that it can also be intimidating to start Jiu Jitsu in classes that are predominantly male, but the nervousness goes away quickly. We highly recommend women to do Jiu Jitsu for the self-defense aspect of it. If not for a hobby, at least to learn Jiu Jitsu basics that can be useful in tough situations.

CrossFit WOD:
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

The Rock Church

The Rock Church in Point Loma

If you drive a couple blocks south from the gym, you'll find The Rock Church, which also happens to be our home church. The Rock is led by former Charger Miles McPherson. If you're ever in the area or looking for a church to join, we definitely recommend it.

CrossFit WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats

SEMINARIO!

Braulio Estima Seminar at The Stronghold - Monday, February 8

2X Abu Dhabi, 3X BJJ Worlds, 6X Pan Ams and 2X European Champ Braulio Estima will be teaching a seminar at the gym on Monday, February 8. We are very excited to be hosting this seminar, and encourage all of you to participate! You might have noticed an influx of seminars at The Stronghold, and that is because Mike knows that it is important to supplement Jiu Jitsu classes with BJJ literature, DVD instructionals, seminars, etc. For those of you who are looking to take your Jiu Jitsu game to a new level, it's vital to keep up with the times as Jiu Jitsu continues to evolve. We were very fortunate to host a Cobrinha seminar last month, Braulio next month and we will also have a seminar scheduled for April which we will announce soon. Stay tuned!

CrossFit WOD: Rest Day

Renzo Salazar: "The coolest kid Mike knows"
(pic taken 02/08)

FYI to all of you who visit our website, one of our goals this year is to blog more. Whether it be about news or upcoming events, we hope to give our visitors some extra insight to what we're all about here at The Stronghold. Enjoy!

When we first opened the gym in October 2007, Mike really had no intention of having a Kids Jiu Jitsu class since teaching children is definitely very different from teaching adults. It was pretty interesting how we came upon our first Kids Jiu Jitsu students. In January of 2008, we held our official Grand Opening, and that is when we met Ryan Salazar, owner of Dental Guardz (Guard Ya Grill mouthguards). Ryan wanted to put his 2 boys, Reggie and Renzo in Jiu Jitsu. The two boys were our only students for a few months, as we didn't actively market our Kids Program at the time. In May, Tommy Espinoza joined the progam after him and his dad met Mike at Grapplers Quest in Las Vegas. Reggie, Renzo and Tommy, also known as our "Original 3" have proven to be top notch students and amazing competitors. In the short time they have been with us, they have won countless medals at over a dozen tournaments, and gaining victories over students who have been training much longer than they have. To see more of their achievements, visit our Competition Team section. They are also currently participating in wrestling and are doing very well.

The Kids progam continues to grow slowly and steady, and to date we have about 20 Kids/Teens. The number may be small in comparison to other academies, but we believe that smaller classes helps us maintain the quality of instruction. Our Kids and Teens have also consistently shown that they are able to apply the skills to be successful at tournaments; and we also achieved the Youth Team Title at Grapplers Quest last October. The program has come a long way and we are proud of all of our Kids/Teens. We know that we have several future Abu Dhabi and BJJ World champs in the making!


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.

Happy New Year to ALL!

2009 has been great for The Stronghold, and we are thankful for all of you who have been apart of the Stronghold family. We accomplished quite a few things this year, and we are definitely excited to see what will be in store for us in 2010. We already have a couple exciting seminars set up, and ready for all the upcoming tournaments that await us. Here is a short recap of 2009:

• Expanded our CrossFit area
  
• Welcomed 4 Stronghold babies!
  
• Won over 75 medals at BJJ/Grappling tournaments
  
• Made it in the Top 3 Teams at multiple Grapplers Quest and Grappling X tournaments
  
• Awarded with the Youth Team Title at Grapplers Quest Long Beach
  
• Hosted a seminar with Rubens "Cobrinha" Charles - 4X BJJ World Champion
• Our Kids Jiu Jitsu class blew up this year!
• Built our Stronghold Kids room

We might have missed a couple things, but we are very happy to see what we have accomplished this year. We're ready for 2010!!


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