Jacare
Here's a cool highlight video of Ronaldo "Jacare", a multiple time world champion and an Abu Dhabi champion. Jacare is a excellent example of an athlete with good technique combined with AMAZING speed, power and explosiveness. All his submission attempts are at 100mph! While he is not someone I would fully model my game after, he is very entertaining to watch. Unfortunately he is no longer competing in BJJ and has been focusing on MMA for the past couple years.
CrossFit WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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