New Site!

I stumbled upon an excellent site featuring Robert Drysdale! He has a good amound of FREE videos up on BJJ and No Gi BJJ. Check it out http://mma.atactv.com/?mediaId=640

CrossFit WOD: Rest Day!

Jeff Boss

I first met Jeff 10 years ago at Roy Harris' Academy in Miramar. We trained together for over a year but we lost touch over time. Jeff ended up going back to school and is now at SDSU working on his teaching credential. He also started a family while he was on hiatus from BJJ and has one daughter and another on the way! Last night was the first time Jeff has rolled in over 4 years but we look forward to seeing a lot more of him from now on...

CrossFit WOD:
Back Squat 3-3-3-3-3 reps

Last Day of Kids BJJ Camp

We had a successful first Kids BJJ Camp! The kids (and myself) survived 5 days jam-packed with 3 training sessions. On the last day they read their reports about some famous BJJ practitioners. Here is Javen telling everyone about Braulio Estima! The next camp will be a two day camp during the winter. Stay tuned for more details.

CrossFit WOD:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Jeremy Ferebee, Purple Belt

Tonight I promoted my first purple belt! Jeremy had a TOUGH 2.5 hour test and about 25 people showed up to "help" out. I think the purple belt is probably the toughest to earn and it really separates the men from the boys. Jeremy started training with me in "The Garage" about 4 years ago. He is VERY technical grappler and also has excellent teaching skills. Jeremy's level really jumped over the last few months and I am really proud to have him as my first purple belt! Congratulations Jeremy!

CrossFit WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Worn out!

Looks like our first kids camp is a success so far! These kids are working HARD!

CrossFit WOD:

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Inspiration

Young ones, live in the moment!

CrossFit WOD:
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Grappling X

On Saturday we took a team to Grappling X at La Jolla High School. We do not have an exact medal count at the moment but we did take home these two trophies! Everyone looked great out there and put to use all the new things we have been working on! Amazing job team!

CrossFit WOD: Rest Day!

2010 Pan DVD

Great buy for only $55. There are a lot of good matches to check out before the Worlds DVD is out!

CrossFit WOD:
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kids BBQ

The Auva'a family graciously opened their house to our kids team on Saturday night! We all had an awesome time eating, biking, playing games, going in the jacuzzi and even raving! Special thanks to the Jovero family for setting this event up and of course the Auva'a family for hosting!

CrossFit WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Growing!

The team is getting BIG! It's great to see everyone coming together once in a while for a team picture. We are looking forward to even more people joining our family!

CrossFit WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps

Cupcake Monday!

Today we ate the leftover cupcakes from Christine's birthday. Three 10 minute rounds, giant cupcake, followed by three 10 min rounds. Wasn't too bad and no one threw up. Next time we will have to try In n Out!

CrossFit WOD:

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Caio Terra

Caio teaches some basic spider guard theory and gripping. Definitely worth watching for you open guard players!

CrossFit WOD:

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

WOW

I didn't realize this but Bill Cooper Triangles Ultra Heavyweight Rodrigo Cavaca at Grapplers Quest Del Mar! This took place last year and Cavaca won the Worlds this year. Cooper is an animal!

CrossFit WOD:
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Christine's Birthday!

Christine was nice enough to bring giant cupcakes for her birthday! Thank you David, Cherry, Mathew and Christine for the cupcakes, all the kids, parents and coaches loved them!

CrossFit WOD: Rest Day!

Pizza Night!

A HUGE thank you to the Correia family for sponsoring pizza night! Three 28" pizzas were able to feed all the kids and parents tonight. A great reward after training!

CrossFit WOD:

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Zion

We've been drilling armbars in the kids class for the last few months. These kids have put around 400-500 reps in and it paid off! The majority of the submissions they had in the tournament were by straight armbar!

CrossFit WOD:

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Grappling X July 31, 2010

We took 12 kids to Grappling X in Long Beach over the weekend and they make The Stronghold PROUD! The team came away with 9 Golds, 5 Silvers and 4 Bronze medals! We would like to congratulate the newer team members on their performance, everyone showed A LOT of heart and gave 110%! Everyone at The Stronghold is proud of you!

CrossFit WOD: Rest day