Triangle Variation

In this video Braulio Estima shows a nice triangle variation using the lapel! Pretty cool and sneaky little set up to add into your brabo game!

CrossFit WOD:

Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Mendes Bros at Rickson Cup 2010

Here is a light match with the Mendes Bros using some nice sweeps as they close out the 2010 Rickson Cup. Enjoy!

CrossFit WOD:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Andre Galvao

Yesterday Andre Galvao visited the gym and led class! We worked on some details from half guard, including posture and basic attacks. Everyone learned a lot and had a great time!

CrossFit WOD:

Tabata Weighted pull-up, 30 pound dumbbell

Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

Renzo receives his Orange Belt!

We are very proud to announce that one of our very first students, Renzo Salazar has received his Orange Belt! Renzo has come a long way since he started with us more than 2 and a half years ago. Congrats Renzo!

CrossFit WOD: Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Anthony Gets His Brown!

I am very happy to announce that Anthony took and passed his brown belt exam with Mr. Harris yesterday! It was a grueling 3 hr exam and Anthony showed a LOT of heart. He had some tough training partners and did very well. Please congratulate him when you see him!

CrossFit WOD: Rest Day

Ben's Gold Medal for the Blue Belt Division

We had an excellent showing at Grappling X today! I don't have an exact medal count but we came home with a lot of hardware! Congratulations to all our competitors!

CrossFit WOD:
Push press 3-3-3-3-3-3-3 reps

Back!

Hey everyone sorry for the lack of updates! We just returned from vacation Fri afternoon! While I was up in Newport Beach I was able to train at Fight Zone with Leandro Vieira for a couple of days. We went over some excellent guard recovery that I will be showing you guys this week! Also the tournament is today at La Jolla High School if anyone is interested in supporting the team. Hope to see you there!

CrossFit WOD:
"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Minotauro

Antonio Minotauro Noguiera is the epitome of heart! Never give up!

CrossFit WOD:
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Alfred Espinoza, Blue Belt!

On Monday night we had a white belt tournament, winner went home a blue belt! The only way to win a match was by submission and there were NO time limits. Please congratulate Alfred Espinoza on his performance! He had 8 matches with 8 submissions and took home the Blue. It was a great night for everyone!

CrossFit WOD:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Durinho!

Had a great time yesterday at the No Gi Worlds! Here is a clip we caught of Gilbert Durinho Burns armlocking Lucas Leite!

CrossFit WOD:
Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Cross Choke!

Roger Gracie shows how he does his famous cross choke from the mount!

CrossFit WOD:
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Yesterday was Mike's 30th Birthday! He was able to have a well deserved day off, and today the Stronghold family surprised him with a cake and this cool shirt! Thanks everyone!

CrossFit WOD: "Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Team Magnitude

Last night, Michio, an old friend and training partner came down with a group of his students. We rolled for 1.5 hours and it was great for us to get some new bodies to roll with. Hopefully we can get more training in together soon!

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.