Lovato Omoplata App.

Iphone users, here is a pretty cool app about the omoplata. There is some very relevant information from last weeks omoplatas in the app, definitely worth $5 in the app store!

We hope everyone had a great Christmas! This week we will keep the same schedule as last week: Mon-Thur are normal days and we will be closed Fri and Sat.

CrossFit WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

We Did It!!!!

AWESOME NEWS: The Stronghold is getting an EARLY Christmas Gift! We are very happy to announce that U.S. Bank decided to award the Top 3 Winners from the Make It Happen Contest and we placed THIRD!! Thank you so much to all of you who supported us with this contest. This was really a huge answer to prayer, and we look forward to starting our program and further serve our community. God Bless and Merry CHRISTmas!!

CrossFit WOD:
"Randy"

75 pound Power snatch, 75 reps for time.

Omoplata!

Demian Maia shows the basic omoplata from the guard and half guard. We will be working on omoplatas from open guard starting this week until the end of the year and we'll also keep reviewing all of our spider guard and De La Riva sweeps.

CrossFit WOD:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Basic De La Riva and Sit Up Guard Sweeps

Here is a video of two basic sweeps we have been working on this week, controlling the De La Riva with the far arm. There are so many variations and grips to the De La Riva and sit up guard, but starting with the basic ankle and far arm grip will lay a good foundation for this position. We will be working the open guard until the new year, so if you need some open guard help come to class!

CrossFit WOD:
Three rounds of:
10 Weighted pull-ups
30 Back extensions

Blue belt promotions for December!

I am very proud announce that Nicholai and Tan have been promoted to blue belt. Nico and Tan have been very dedicated to their training this past year and their skill level has skyrocketed! They have also registered some great results in competition this year and I am hoping this promotion helps them stay focused on their BJJ journey. Excellent job guys!

CrossFit WOD:
Three rounds of:
10 Deadlifts
30 GHD situps

Three New Purple Belts!

After an awesome in house tournament on Saturday, I promoted Vince, Rene and John to purple belt! All three of them started their Jiu Jitsu journey with me and I am very proud that they have achieved this level. These guys are animals on the mat and each contribute in their own way to the team. More promotions coming Monday night, be there!!!!

CrossFit WOD: Rest Day!

Michael Langhi

We will be reviewing our outside passing game this week and working on some new spider guard material. Check out Michael Langhi, he has one of the best/most beautiful spider guards out there! Watch his excellent leg work and hip movement against Marcelo Garcia!

CrossFit WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Ezekiel!

I am not sure if we posted this video before but we have been working on this in class for the last week. It is an excellent surprise choke!

CrossFit WOD:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Romulo Barral

Here is a great highlight video featuring Romulo Barral, who has one of the best open guards in the game! Check out his spider guard to triangle transition at 1:43; same thing we've been working on during class!

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

Congratulations Grappling X, Team Champions!

We just got word that our team tied for first place overall at the past Grappling X! Congratulations everyone, excellent job! This came as a total surprise because we only had one adult compete and about 13 kids! We are so proud of everyone!

CrossFit WOD:
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps