Thursday Night Kids Class

The kids class has grown tremendously in the last few months! Just over a year ago we only had about 4 or 5 kids on the weekdays, today there were about 25. We are very thankful you chose The Stronghold and that you all are such supportive parents!

CrossFit WOD: Rest Day

Yellow Belts!

Javen and Alyssa were promoted to the rank of yellow belt today! They have been working very hard recently and went through a TOUGH training session today. The Stronghold family is so proud of them! Congratulations!

CrossFit WOD:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

It's OUT!

I've been waiting for Galvao's book to be released for the last 5 or 6 months. Just got word today that it's now available at budovideos.com! Definitely worth $23, buy it now!

CrossFit WOD:

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Josh and Javen on Popsicle Night!

The kids team has been working hard for the next two tournaments! We decided to reward them with some popsicles after 90 mins of drilling on Saturday morning! No Cartoons for these guys!

CrossFit WOD: Rest Day

New Shirt!

Check out our new shirt design featuring Renzo Salazar and designed by Ryan Gaane! The photo was taken at the Kids Pan BJJ Championships by Alicia Photos. We have about 7 left but more are on the way!

CrossFit WOD:

"CrossFit Total"

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

Post total to comments.

Terere vs Marcelo 2003

Terere is hoping to make a comeback for the next Worlds! Hopefully we can see a rematch! Check out an interview with him here: http://www.insidebjj.com/2010/07/18/terere-interview/

CrossFit WOD:

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.

Pan Ams Highlight

Nice highlight video from the Pan Ams featuring Shoyoroll fighters.

CrossFit WOD: Rest Day

2010 Worlds Replay

Budovideos.com is replaying the Worlds finals for the next two weeks! If you missed the matches, check them out here: http://www.budovideos.com/online/

CrossFit WOD:
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Open Guard Drills

We've been practicing some open guard recovery on Mondays, here is a good video that can give you some ideas on what you can look for!

CrossFit WOD:

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Padres Day!

Yesterday we took 30+ people to the Padres game! We had a great time and we are looking to do another game in August. We hope you can join us!

CrossFit WOD:
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

NACHOOOOOOO!

On Thursday we had nacho night for the kids! They had a blast and there were no big spills!

CrossFit WOD: Rest Day

Stallone at 62

The miracles of modern science have enabled Sly Stallone to look like this at 62! Amazing!

CrossFit WOD:

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Bibiano

Cool interview with World Champion Bibiano Fernandes, never really knew much about his upbringing! He was a great BJJ Champ but has now moved on to MMA.

CrossFit WOD:

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Cyborg GQ Highlights

Cyborg is one of my favorite big men! Check out his highlight from Grapplers Quest 2009.

CrossFit WOD:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

Super Fight!

Awesome super fight between Marc Laimon and Robert Drysdale! Both own schools in the Las Vegas area and they are very evenly matched!

CrossFit WOD: Rest Day

JIU JITSU!!!

This isn't a BRAND new result but I just wanted to post it up for anyone that missed it. ADCC Champion and BJJ World Champion Fabricio Werdum defeats Fedor by triangle choke!

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.

2009 OTM BJJ Championships

Here's a highlight video of Tommy Espinoza from last year's OTM BJJ Championships. Tommy had some tough matches but ended up winning 3 different division!

CrossFit WOD:Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Seminar with Milton Bastos

World, Pan and No Gi World Champion Milton Bastos of Paragon BJJ will be conducting a seminar at The Stronghold Saturday July 24th from 12-3PM. Milton will only be charging $35 for this seminar! Don't miss the chance to train with another World Champion!

CrossFit WOD:
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Braga Neto Seminar

Excellent seminar today with Antonio Braga Neto! We went over some key details from the Gordo half guard! Hopefully he can come back to San Diego and visit soon.

CrossFit WOD:

Bike 30K

Post time to comments.

Kettlebelles

I probably had my biggest strength gains with kettlebells, deadlifts and squats. I am going to have the 6pm strength and conditioning class do more work with kettlebells very soon!

CrossFit WOD:
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Mitchell-John D'Arce Colcol. 8.3 lbs 19.5 length

Congratulations Vince and Hanna! Another future BJJ champ in the making!

CrossFit WOD:
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats