Root Beer Float Day!

Today after kids class Raquel made root beer floats for everyone! We are hoping to make this a monthly treat for the kids!

CrossFit WOD:

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Back Take From Turtle

Nivaldo shows another technique brought to you by Shoyoroll. Notice the angle Nivaldo puts his opponents knee at to get the hook, it's key!

CrossFit WOD:

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Deep Half Sweep

Nivaldo Oliveira teaching the basic deep half sweep with the gi. I'm not a huge fan of deep half but it can be a very useful tool to attack sweeps!

CrossFit WOD: Rest Day

BRAGA NETO shoyoroll 1 of 3 from inda bebe on Vimeo.

Braga Neto Interview!

Learn more about our next seminar guest: Antonio Braga Neto!

CrossFit WOD:
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Z Guard Passing

Check out world champion Romulo Barral's Z guard passing! Excellent passing options from a very common position.

CrossFit WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Guile Theme Goes with Everything (United States vs. Algeria) (2010 World...

Team USA!!

We don't usually watch football, but thought this was an interesting video to share of USA's win. Imagine us dogpiling on the mats after a huge win at a tournament. Haha. Don't worry, we won't try it. ;]

CrossFit WOD:
Rest Day

2010 Worlds Highlight

Another great highlight by Andrew Ferebee. Really give you the feeling of being there!

CrossFit WOD:

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Move Naturally?

Check out Movnat.com

CrossFit WOD:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Antonio Braga Neto Back Take

We are bringing world champion Antonio Braga Neto to The Stronghold for a seminar July 3rd from 12-3pm. The seminar will be only $55! Check out this slick back attack he does in a no gi match.

CrossFit WOD: Rest Day

Jeff Baldwin gets his Black Belt!

Yesterday Jeff earned his black belt from Mr. Harris! It was a grueling 3 1/2 hour test and Jeff did great. We were all very proud of his performance and honored to be his partners! Please congratulate Jeff when you see him for this huge accomplishment!
Starting in July Jeff will be teaching the Thur 7pm classes at The Stronghold! Be ready for some mind blowing Jiu Jitsu!

CrossFit WOD:
Overhead Squat 1-1-1-1-1-1-1 reps

Barral's no arm triangle

Romulo Barral finishes a no arm triangle at the Worlds. He had one hand in the collar but there was an unfortunate angle at the end so its hard to see. Nonetheless, cool move on another World Champion, Bernardo Faria.

CrossFit WOD:

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Del Mar Fair

So tomorrow we are headed to the Del Mar Fair. Lots of good fried food to try while I'm on a two week break! Looking forward to trying the new deep fried Klondike bar! It's always good to have one food cheat day once in awhile. The majority of San Diego will be partaking in these treats that only comes for a short time of the year, so take advantage. See you there!

CrossFit WOD:
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

JT Torres Interview by Shoyoroll

Excellent interview with JT before the Worlds. He talks about his training regimen and his competition!

CrossFit WOD: Rest Day

Gi Seminar

We made Graciemag.com! Check out the article here: http://www.graciemag.com/en/2010/06/mendes-brothers-on-world-tour/

CrossFit WOD:
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Mendes Seminar No Gi Day

Long but awesome BJJ weekend! The Mendes brothers taught an excellent seminar, both gi and no gi. They kept the seminar applicable to all by starting with basics and then building up to more advanced techniques. After the technique portion they answered ALL questions and rolled with everyone. They definitely advanced our game!

CrossFit WOD:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Migs with the Mendes bros.

I picked up the Mendes' from LA yesterday, lots of driving! They are an interesting pair, looking forward to the seminar!

CrossFit WOD: Rest Day!

JT Torres

Here is a cool interview with JT Torres at the BJJ Worlds. Different questions than the norm...

CrossFit WOD:

Deadlift 5-5-5-5-5 reps

Post loads to comments.

David vs. Goliath

This is an AMAZING David vs Goliath match from the Worlds! The winner, Alec Baulding, was promoted to brown belt within the next few days.

CrossFit WOD:
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

IBJJF World Championships 2010

The Worlds took place over the weekend and we had 9 competitors. We all had a lot of fun but, unfortunately we did not achieve the results we wanted. We saw some holes in our games and gained valuable experience from our matches. Now it's time to start working hard for next year!

CrossFit WOD: Rest Day

Ezekiel Choke Variations

Jeff Glover in a video doing some nice gi choke variations!

Remember we have limited class schedule this week for the Worlds! Please email info@thestrongholdsd.com if you have any questions.

CrossFit WOD:

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Javen Jovero

Javen has been tearing up the competition in the last few tournaments. He has been working hard and cleaned up a lot of his technique. We are very proud of him! Here is a highlight that his dad put together since he's been at Stronghold.

CrossFit WOD:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.