Mount Fortuna

Yesterday we hiked up Mt. Fortuna in Mission Trails. It was about a 4 mile round trip with some nice inclines. Thanks, Jeff, for taking us up!

Reminder: We will be open only 7am and 11am for Memorial Day today!

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

Alliance Worlds Training

Here's a cool video of the team champions, Alliance Jiu Jitsu, training for the Worlds. There is a ton of talent in that room. Looks like a lot of fun!

CrossFit WOD:

"Arnie"

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

panam 2009 from robert drysdale on Vimeo.

Robert Drysdale 2009 Pan Am Camp

Cool video about how Drysdale get his team ready for competition. A bit long but worth it!

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

Quality

Here is an excellent quote on quality, we are aiming to bring our members this type of service every day!

CrossFit WOD: Rest day

Armlock Escape

Starting next month we will be focusing on submission defenses, escapes and counters. The main submissions we will be looking at are straight armlocks, bent armlocks and triangle chokes. Look forward to a lot of tapping in June!

CrossFit WOD:

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

Andrew and Ian Day One

Over the weekend Jim taught a seminar to teenagers from the Braille Institute. Jim's teaching method for blind students was excellent and all the kids were able to learn 3 positions and 4 or 5 techniques! After the technical portion of the seminar the students went for about 20 mins of live rolling and were able to apply what they learned. Those who sat in on the seminar were very impressed and inspired. We are hoping to have them back soon!

CrossFit WOD:

"Fran"

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

Post time to comments.

Mind Gym

Here is a great book on that I've been reading. All basic stuff but very helpful if you've never researched anything on sports psychology before. There are plenty of great motivational quotes throughout the book. Mind Gym is and easy read and you can find it for cheap on amazon!

CrossFit WOD:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

De la riva passing

We've been doing a lot of hard drilling for the Worlds and one of the main positions we have worked on is the De la riva guard. Here are some passes to try(mainly the first and last techniques), but the key is to keep that De la riva hook out and keep your elbow and knee tight to avoid the omo plata. We will be working move of this in class in the upcoming weeks.

CrossFit WOD:

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Beware of Judoka

Usually politicians only fight with words, but here is a funny video of one using a tomoe nage to get his point across!

CrossFit WOD:

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

David earns his yellow belt!

Yesterday night David was awarded his yellow belt! He took first place at the Fabio Santos tournament over the weekend and on Tues. night he was put through 1 hour of drills and sparring. David performed excellently and showed a lot of heart! We are very proud of his progress over the last few months. Congratulations!

CrossFit WOD: Rest Day

Monkey King

Check out the Monkey King from India. This guy taught himself to climb by watching monkeys!

CrossFit WOD:

"Annie"

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

Post time to comments.

JT Torres vs Lucas Lepri

Shift of power! At 20 years old JT Torres is already making waves as a black belt. Yesterday at the Brazilian Nationals, JT defeated World Champion Lucas Lepri by submission! An amazing feat...check out the video(with some unfortunate camera angles). Unfortunately JT lost in the finals to Gilbert Burns by one advantage, but we look forward to seeing him compete at the Worlds this year.

CrossFit WOD:

"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

Post time to comments.

Kids Team at the Fabio Santos Tournament

Sorry for the lack of updates recently, we had a lot of tournament prep going on! Yesterday we had about 15 people compete at the Fabio Santos Open and everyone did great. There are a few things we need to clean up and work on that I will address within the next couple weeks. I am especially proud of all the first timers for getting out there and putting their skills to the test! We came away with 6 golds, 2 silvers and 5 bronze medals. Great job team!

CrossFit WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Braulio Estima Interview @ NY Open 2010 from submissioncontrol.com on Vimeo.

Braulio Estima Interview

Braulio at the New York Open with some words of wisdom on advancing your BJJ game, the state of BJJ in the UK and his first MMA fight.

CrossFit WOD:

"Karen"

For time:
150 Wallball shots, 20 pound ball

TJ has fingerprints on his chest after some hard training!

Reminder: Fabio Santos tournament on Sat. May 15 gym will be closed. The tournament is at Crawford High School so hopefully everyone can come out and support!

CrossFit WOD:
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Ninja

Damien Walters is a free runner/stuntman/gymnast from the UK. I found this video on YouTube and apparently it has hit 1.7 million views in just one week! Damien does some really cool Jackie Chan-like action sequences and jumps. Don't try this at home!

CrossFit WOD: Rest Day

Jacare's warm up and line drills

I found this video on youtube a week or two ago and it's has some cool line drills led by Romero Jacare. We will be incorporating some of these soon!

CrossFit WOD:

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Post time to comments.

Happy Mother's Day to all our gym moms!

CrossFit WOD:

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Abmar Barbosa vs Kron Gracie

Budo videos is generously replaying the finals of all the Pan BJJ championships. You can watch the videos here: http://www.budovideos.com/online/replay/ Here is a great match(not a final) with Abmar defeating Kron Gracie. Lots of good action by both guys. We are looking to have Abmar come here for a seminar some time later this year.

CrossFit WOD: Rest Day

I need a home!

Karen has a Golden Retriever puppy up for adoption. She is 6 months old and looking for a good home! The puppy has no name yet and needs plenty of exercise. Please let me know if you or someone you know is interested! 619-674-4677

CrossFit WOD:

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

JJ Machado vs. Roy Harris

Mr. Harris conducted another excellent workshop last night at the gym! We worked on 8 side control hold downs and I picked up some very key details. It is always a treat for us to have him. Now here is an OLD SCHOOL match with him and JJ Machado, who at the time was dominating the competition scene. Mr. Harris was a fairly new black belt at this time and surprised everyone with his performance. This is a very exciting match, check it out!

CrossFit WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Ouchi Gari

Here's a new throw I am going to start working on, Ouchi Gari. This month we will be doing a bit more stand up. Try and think of one or two throws/takedowns you like and we will start repping them next week. Then we will add in some grip fighting and kazushi to help you execute your throw on a live opponent. If you don't know any throws or takedowns, Jim or myself can pick a basic one for you to start with!

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.

Post times to comments.

The Sport of Human Chess

Cool highlight video someone made for a sponsorship!

CrossFit WOD: Rest day

Marcelino Freitas of Nova Uniao

This guy has flown under my radar for quite some time. I first heard of Marcelino about 2 months ago in a graciemag article. Then I saw him take 2nd at the Pan BJJ championships, losing to Cobrinha by points. Today he won the NY International, which is not a huge tournament but he beat a couple tough opponents. He has also won the Brazilian Nationals, defeating Bruno Frazatto in the final. Anyway check Marcelino out, he has some slick moves and also a pretty cool instructional on youtube.

CrossFit WOD:
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Dave Camarillo

Dave Camarillo on what white belts should be training and thinking about. I really like the part where Dave talks about learning how to control your own body before learning how to control your opponent. Forget all the flash and get back to the fundamentals. Great interview!

CrossFit WOD:
Run 5K