Josh Auditor: Yellow Belt!

Today I promoted Josh to yellow belt. He has been reeking havoc on the competition scene and is an excellent student. Josh just turned 11 on Wednesday and the following day was promoted; exciting week for him!

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.

Kimura!

Here is a cool little video on training with one of the most well known Judoka, Masahiko Kimura. He is known for his amazing training regimen and for defeating Helio Gracie. Here is Kimura's take on how the match went:
"20,000 people came to see the bout including President of Brazil. Helio was 180cm and 80 kg. When I entered the stadium, I found a coffin. I asked what it was. I was told, "This is for Kimura. Helio brought this in." It was so funny that I almost burst into laughter. As I approached the ring, raw eggs were thrown at me. The gong rang. Helio grabbed me in both lapels, and attacked me with O-soto-gari and Kouchi-gari. But they did not move me at all. Now it's my turn. I blew him away up in the air by O-uchi-gari, Harai-goshi, Uchimata, Ippon-seoi. At about 10 minute mark, I threw him by O-soto-gari. I intended to cause a concussion. But since the mat was so soft that it did not have much impact on him. While continuing to throw him, I was thinking of a finishing method. I threw him by O-soto-gari again. As soon as Helio fell, I pinned him by Kuzure-kami-shiho-gatame. I held still for 2 or 3 minutes, and then tried to smother him by belly. Helio shook his head trying to breathe. He could not take it any longer, and tried to push up my body extending his left arm. That moment, I grabbed his left wrist with my right hand, and twisted up his arm. I applied Udegarami. I thought he would surrender immediately. But Helio would not tap the mat. I had no choice but keep on twisting the arm. The stadium became quiet. The bone of his arm was coming close to the breaking point. Finally, the sound of bone breaking echoed throughout the stadium. Helio still did not surrender. His left arm was already powerless. Under this rule, I had no choice but twist the arm again. There was plenty of time left. I twisted the left arm again. Another bone was broken. Helio still did not tap. When I tried to twist the arm once more, a white towel was thrown in. I won by TKO. My hand was raised high. Japanese Brazilians rushed into the ring and tossed me up in the air. On the other hand, Helio let his left arm hang and looked very sad withstanding the pain."

CrossFit WOD:
"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Mural!

Chris has graciously offered to paint a mural for us, he is an amazing artist! The first part will be the shield logo but we also have a lot of other things planned for the wall! We have talked about doing this mural for a long time but now the project is finally a go. It will be awesome to watch it grow, piece by piece...

CrossFit WOD:
"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

The Boys at Nationals!

We had a great time at Nationals this weekend. We did not get all the results we were looking for but we gained a lot of experience for bigger tournaments!

CrossFit WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

The Journey

A very inspiring video about determination! For everyone that thinks they can't do it, all it takes is a little inspiration...

CrossFit WOD:
Shoulder Press 3-3-3-3-3-3-3

Lucha Libre Team

Good training session tonight. We went over the clothesline and leg drop! Lucha Libre tryouts will be going all week!

CrossFit WOD:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Cobrinha Workout

Cobrinha in Korea keeping in shape during the off season. Lots of shortened explosive movements for him. When he was in San Diego, he told me he loves to CrossFit as well!

CrossFit WOD: Rest Day

ADCC 2003

Here is an old video of Marcelo Garcia vs Vitor Shaolin. This is probably the first time most people ever heard of Marcelo and his arm drag! Awesome, quick match!

CrossFit WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

I am a Champion

This is a must watch video when you need to get pumped up!

CrossFit WOD: Rest Day

Brabo Defense

The brabo is a very difficult choke to escape when it is almost locked. Here is one way to defend the brabo from half guard before it's too late!

CrossFit WOD:
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Grappling X

Another great showing for the team at Grappling X! We had some first time competitors and they did awesome! We came away with 6 Golds, 2 Silvers and 6 Bronze medals! Congratulations on your hard work everyone!

CrossFit WOD:
Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Meet Randy...

Lesson in life: Living when you're dying...

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

Jon and Nina's Wedding!

Last Saturday Jon and Nina got married! We are so happy for you guys and wish you the best!

CrossFit WOD:
"Fran"

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

Flying Submissions

These are all pretty cool but a bit too risky! Practice with caution!

CrossFit WOD: Rest Day.

Helio Gracie Tribute

Stumbled upon this old video, a great montage of Helio Gracie.

CrossFit WOD:
Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Cyborg vs Abmar Barbosa

Sick sweep and transition by Cyborg!
Remember today is Labor Day. Class at 7am and 10am. Have a great day if we dont see you at the gym!

CrossFit WOD:
Overhead Squat 3-3-3-3-3 reps

Field Trip to Andre Galvao's Academy

On Friday night we took a trip to Andre Galvao's gym! Andre is a super nice guy and taught his butterfly guard. I picked up three or four details that I haven't seen. Awesome training and a great time.

CrossFit WOD:

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Gracie in Action

Here is an OLD SCHOOL match with Royce Gracie fighting a Kung Fu guy. These were the most interesting fights to me, style vs style. Check out more Gracie in Action videos on youtube!

CrossFit WOD: "Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Jake's Birthday!

On Tuesday night after kids class we celebrated Jacob's 2nd birthday! Thank you so much to everyone who made it out, he had a blast!

CrossFit WOD:
Split Jerk 1-1-1-1-1-1-1 reps