Cael Sanderson

Cael Sanderson rewrote history going undefeated in high school, college and Olympic wrestling! He specializes in one of the techniques we worked last Monday, the ankle pick. Check out this highlight of Cael, one of wrestling's all time greats!

CrossFit WOD:

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

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Andre Galvao: Arte Suave

Here is an old video of Andre Galvao, from the Arte Suave DVD. I used to watch this every day! Galvao has a very fluid game and here he shares his ideas on BJJ and does some nice movement drills. As of now he has been focusing on MMA, but hopefully he makes a return to competition Jiu Jitsu!

CrossFit WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Repetition training

Repetitions are a great way to develop your technique in Jiu Jitsu. They are critical to adding new techniques in your arsenal through muscle memory. In the advanced kids class, students focus heavily on repping and drilling. Here is a video of Alyssa, who has been at The Stronghold for about one year. She came from another school and knew bits and pieces of certain techniques, but not one complete technique. Through focused drilling, she is now able to string together four basic techniques; something many adults cannot even do! Way to go Alyssa!

CrossFit WOD:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Steve Cotter on KB Basics

Steve Cotter has been doing kettlebells for many years. He has produced numerous DVD's and trained with the leading KB organizations in the US. Here Steve shows the swing, clean, press and push press. All excellent, basic and fuctional exercises!If you would like to know more about Steve, check out his website at http://www.fullkontact.com/

CrossFit WOD:Rest Day

Jeff Glover D'arce tips and escape

Here's a great video for everyone to check out. The D'arce is a really popular technique and is also very difficult to escape if you don't catch it early. If you wait until the D'arce or any choke/submission are fully locked, tapping is going to be a good idea. The best time to escape a submission is before you opponent can fully apply all the mechanics of the technique. If you are interested in more about the D'arce choke, check out Jeff Glover's DVD, Deep Half Guard. There's an excellent section about the D'arce.

CrossFit WOD:

"CrossFit Total"

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

Post total to comments.

Guard Opening

We will be spending our last week of guard passing on opening the guard, both kneeling and standing. We will also be looking at ways to AVOID basic submission attempts and staying safe. Finally we'll look at opening and immediately putting yourself in a position to do your favorite passes. Hopefully this month was helpful to everyone's passing game! When you have about 25 mins also check out this great Braulio guard opening video:
http://www.cagefilm.com/video/1563/BRAULIO-ESTIMA--Posture-within-Guard

CrossFit WOD:

Run or Row 5K

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Roger Gracie: Escapes

Here is a video of Roger Gracie using escapes and defenses. This is an often overlooked skill in Jiu Jitsu today. Most people want to learn the newest submissions rather than practice "boring" defense. As you can see from this video, ANYONE can be put in a bad position at any time. Watch as Roger remains calm and survives the onslaught, then use perfect timing and technique to escape. He also tries to use his escapes to turn the tide of the match and look for a dominant position. They key is to put yourself in bad situations over and over, so you learn how to survive and perfect your escapes.

CrossFit WOD: Rest day!

Knee through the middle variation

We have been working on guard passing for the last three weeks. Hopefully everyone is feeling more confident with their 6 basic passes. Here is a variation of knee through the middle I got from Marcelo Garcia. This is a great option when your opponent puts his knee in front of you to block the guard pass. Enjoy!

CrossFit WOD:

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

"This annual county-wide pet celebration hosts free of charge, breed specific rescue groups and shelters with their adoptable dogs. Don't miss the fun, entertainment, good eats, valuable pet information, products, services, special guests and much, much more!!! You might even find your new best furry friend." -Via The Doggie Streeet Festival

We will be having a booth at this event in Point Loma, so be sure to stop on by! As you know, we're big dog lovers at The Stronghold and this is a great community event for dog owners. Stronghold family, feel free to bring your dog and hang out with us in the booth! See you there!

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

It's back!

Friends and family of The Stronghold: We would like to invite you to have breakfast with us every 2nd and 4th Sunday at 8:15AM. Breakfast is free and will be served promptly at 8:15AM at the gym. After breakfast you are more than welcome to join us for the 10AM service at the Rock Church. Bring the family, bring a friend! Please RSVP on the Saturday night prior if plan on joining us!

Click here to RSVP. You will need a Facebook account to RSVP, or you can also e-mail us at info@thestrongholdsd.com.

Date: Sunday, February 21, 2010

Time: 8:15am - 11:15am

Location: The Stronghold & The Rock Church

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".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Jeff Baldwin Seminar Preview

In this video Jeff is demonstrating excellent collar and sleeve control. Notice how he continually keeps Anthony's head down and takes away his base, never letting him get into a strong passing posture.

Seminar reminder:
Jeff Baldwin
Wed. 7-9pm
$20
Jeff will be covering open guard control, focusing on the lapel and sleeve grip. He will also be showing us how to use your feet like hands.

CrossFit WOD: Rest day!

Javen, Freddy, Justice

Great tournament at Grappling X on Sunday. The kids did very well taking home two golds and a silver. Freddy, Javen and Justice scored some nice takedowns and submissions. Everyone was impressed! PJ made his debut and did great in both matches but fell a bit short. With only a couple months experience, it was great to have him get in there for some live matches. His margin of error was very small and he will do well in the next one. Ben did well in intermediate, taking home second place. Bret did awesome as well, losing his first match by 2 points, even though he ended the match on his opponents back! He came back to win 4 more tough matches and took the bronze medal. Very good experience for the guys today. We have some work to be done for the bigger tournaments coming up this year!

CrossFit WOD:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

What do CrossFitters eat?

5 Simple Rules for a Longer, Leaner Life from Fit4younutrition.com

1. Eat meat, veggies, nuts and seeds, little starch and no sugar every meal.

2. Only eat whole unprocessed foods that start out alive
3. Manage your stress, cortisol is the enemy
4. Supplement with fish oil, glutamine, magnesium and a multi vitamin daily
5. Listen to your body, root deficiencies will need to be corrected

CrossFit WOD:

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

Post results to comments.

Fabio Gurgel Guard Passing

This video is part one of four. The additional videos are here:
http://www.youtube.com/watch?v=sAhGbP7QdsI&feature=related
http://www.youtube.com/watch?v=v43Y2TOn4_8&feature=related

http://www.youtube.com/watch?v=J8G7946fkwI&feature=related

Here is a look at another great guard passer, Fabio Gurgel. Gurgel is one of the leaders of Alliance in Brazil and a multiple time World Champion. This year, at 40 years of age he won the European Championships in the adult division(18-29yr old). Here is a great video of Fabio passing Marcelo Garcia's guard. Unlike Leo Vieira, Gurgel plays a tighter, more methodical passing game. Both Leo and Fabio's passing game consist of making different pass combinations, but Fabio's pace is much slower. He tries to make the bottom player as uncomfortable as possible, forcing errors. He patiently inches his way through Marcelo's guard, always staying safe, until the pass is complete. This slow, pressure style works for both old or young players and is not limited by a player's physical attributes. As you are training, ask yourself why you are doing Jiu Jitsu. Are you in it for the long haul or is it just a hobby that you drop in and out of? Think about what you will be doing with your game in the next 6 weeks, 6 months and 6 years. Are things you are doing now going to make sense in the long term? If not, try to adjust game to something that will STILL work for you as you get older...

CrossFit WOD:

1 rep-max Snatch

Ten minute time limit, not including warm up.

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Technique of the week: Ezekiel and Lapel choke

Here is Roy Harris brown belt, Jeff Baldwin, teaching the basic Ezekiel choke and also a nice lapel choke. These are two great techniques that use your own gi against your opponent. Jeff is an excellent instructor and will be teaching an open guard workshop this coming Wednesday Feb. 17, from 7-9pm. The cost will be only $20. Hope to see you there!
Here is Jeff using the lapel choke in a match:
http://www.youtube.com/watch?v=UjjXU0XWD24

CrossFit WOD: Rest day!

2008 Olympic Freestyle Wrestling Highlights

Wrestling class for adults starts Monday at 7pm! Our wrestling classes will focus on hand fighting, stance, timing, basic takedowns and combinations. Here is a clip of the 2008 Olympics to get you fired up!

CrossFit WOD:
Five rounds for time of:

Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

Turkish Get Up

The Turkish Get Up (TGU) is a great way to develop overall strength and coordination. It is most commonly done with a kettlebell, but this barbell variation increases demand on grip and balance. We will be working the TGU into our workouts and BJJ practice more throughout the month!

CrossFit WOD:
For time:

50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

Braulio Estima seminar

Excellent seminar with Braulio today! We covered 6 posture breaks from the closed guard and 6 attacks from the brabo grip. Lots of CRUCIAL details and great theory from the guard. Then, Braulio had us finish up with specific guard training. Another awesome seminar in the books, thanks to everyone who was able to attend! We also had our new mats come in today, what a perfect day to break them in! Look for more to come this year!

CrossFit WOD:
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Excuse the clip art photo, can you believe we forgot to take pictures yesterday?

Yesterday, we had our first "Sunday Mornings Stronghold Style" event, and thank you to all who joined us! For those who are not familiar with our new bi-weekly event, "Sunday Mornings Stronghold Style" consists of a free breakfast at the gym, and afterwards we head over to the Rock Church for the 10AM service. If you're interested in coming to our next one, it will be on February 21. See you then!

CrossFit WOD: Rest Day!

S-Mount escape to heel hook

For those of you new to The Stronghold, here is a clip of my instructor, Roy Harris. Mr. Harris is a 4th degree black belt in Brazilian Jiu Jitsu and holds many ranks in other martial arts as well. I walked into his academy on Miramar Rd. in Aug. 2000 and signed up the next day! Mr. Harris is extremely skilled, detail oriented and just an amazing instructor! I owe many thanks to Mr. Harris; his instruction and academy have given me an amazing job, a family and great friends! You can read about him and also find a TON of his articles here: royharris.com

CrossFit WOD:

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

Knee through the middle pass

For the month of February we are going over guard passing. One of our six basic passes we are working on is Knee through the middle. It's a great guard pass for both gi and no gi and is a very versatile pass. The video is the basic no gi pass but there are also many grip variations to study with the gi. Here is some insight on guard passing for this month...
"One factor I believe to be essential is patience. I see a lot of folds miss the chance to effectuate a pass for rushing to make it to the side. Most of the time one needs to make the adversary remain in a bad position preceding the pass a little while longer" -Fabio Gurgel

CrossFit WOD:
Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.

Here's an inspiring video for all of us!

CrossFit WOD:
21-18-15-12-9-6-3 rep rounds of:

135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push." Can you elaborate?

Post impressions to comments.

Thank you to Rino for giving us the heads up of this upcoming event!

On behalf of one of our Jiu Jitsu guys, Rino Ortega:
Join me in support of San Diego Hospice and the Institute for Palliative Medicine (SDHIPM). On Saturday, February 6, 2010 I will be participating in Melisa's Memorial Walk at Liberty Station in Point Loma. This event will be fun for everyone. In addition to the 5K Walk, SDHIPM will host families and friends for a Health and Informational Fair and Kid activities including a jumper and crafts provided by Lowe's Home Improvement, Inc., Santee Store. If you would like to run / walk with me please click on "Join My Team"

To learn more about this event and to support: Click here.

CrossFit WOD: Rest Day!

Steve stopping in before heading home to PA

If there is one thing I hate, it's saying goodbye to good friends. Steve was one of our original members at the Stronghold. It's hard to believe that he has been training with us since Nov 2007, our first full month of being open. When he first came all we had were some mats, a couple of bars and some kettlebells! Every night would consist of just Steve and myself on the mat, with the occasional third or fourth guy coming to train! Once in a while we even used to call off training to play Blokus and eat burritos. Great times! Steve is now done with his military service and is headed back home to his family in Pennsylvania. As of late he hasn't been around the gym, but we are very glad he stopped by to say goodbye! It was a pleasure having you here Steve and you will always be a part of our family! You will be missed! MEATLOAF!

CrossFit WOD:
"Kelly"

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

Post time to comments.

Leo Vieira Torreando Guard Passing

This month we are going to focus on guard passing. Guard passing is one of two key skills you will need for great Jiu Jitsu. In this video Leo Vieira displays phenomenal quick passing abilities repeatedly passing Baret Yoshida's tough guard. Notice he pressures his opponent with by constantly changing passes until he cannot keep up with his pattern.

CrossFit WOD:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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Leo Vieira and Andre Galvao stability ball training

bal⋅ance: a state of equilibrium or equipoise; equal distribution of weight, amount, etc.
Here is a great video of Leozinho and Andre Galvao doing stability ball drills. These two guys have developed amazing balance and some of the things they do on the ball are unreal! Enjoy!

CrossFit WOD:
Five rounds for time of:

155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.