[kaboom187]

Keep it up. I truly barely submit my fellow blues very often, its usually very nice technical battles. When i roll with a whitebelt though, i don't feel like theres any danger around. It sucks though, cause i'll tend to roll more sloppy and carelesss, which ins't conducive to improving. As a result, i always try to roll with those better, or put myslef in really crappy spots against whitebelts so i can atlest practice escapes. I could care less if they tap me while i'm working a defense. And yeah, i trained 3-5x for those first 12 months, then i missed 2 months with skin infection/back injury, and have only been going 3x a week since october. On the plus side, i've added in some lifting and i'm making some progress. Its showing in my jiujitsu too- faster scrambling, better grip strength, stronger posture, better pressure. I like the balance I have of 3 days jiujitsu with 3 days lifting, with one day for rest or maybe open mat at jiujitsu.

How long have you been doing the crossfit stuff, and do you like it more than regular lifting? did you wait until you reached certain strength levels before you gave it a go?

[Team Dragonfire]

Originally Posted by kaboom187

How long have you been doing the crossfit stuff, and do you like it more than regular lifting? did you wait until you reached certain strength levels before you gave it a go?

I love to lift and often times I lose interest in it, even when my numbers are still going up. All of my 1rep max lifts are on the front page of this log and are current if you want to check where the strength is at. The crossfit is used for conditioning, weight loss, and as pre-competition preparation. I don't care if I can deadlift this or squat that if I can't do it multiple times in every match on the day I compete. I've dropped about 11lbs. in the past 3 weeks by doing high intensity stuff from crossfit, ross, and lifting heavy.

I would suggest working their best conditioning workouts into your heavy lifting. There's a lot of different fun workouts to try and each one will dominate you.. the same goes for Ross.

http://www.rosstraining.com/fullthro...ditioning.html
http://www.crossfit.com/cf-info/faq.html (mid way down are all the named WODs)

[Team Dragonfire]

Saturday, January 19th, 2008

Muay Thai

*Got to teach tonight so it was a potpourri of stuff. Also, had no timer so technique was done for reps.

• 20x1,2,3,kick body
• 20xdouble body kick (rapid fire)
• 100xcrunches
• 50x knees (focusing on power and the thai clinch, not just skipping)
• 100xcrunches
• 20x2,clinch,knee,3(out)
• 30x1,2,3,shoot

Jiu-Jitsu (nogi)

• 2x 2.5min. rnds (1w/ stuart, 1 w/ new kid)

MMA

• 2x2.5min. w/ Miguel (he had LOTS of guys rotating.. can't wait for his fight)
• 2x2.5min. w/ Anthony (ground)
• 2x2.5min. w/ Anthony (standing clinch on wall)

Notes: nice mouse under my eye from bumping faces w/stuart. Decent day overall.

[Team Dragonfire]

Sunday, January 20th, 2008

Strength / GPP

• Pullup (8xBW, 6xBW, 4x10, 2.5x25, 1x45).. done strict
• Front Squat (5x135, 5x205, 8x205, 6x205, 4x205).. wanted to save myself for the GPP
• DB Row (4x100, 4x100, 4x110)

7 rounds:

• 15 med. ball slams (10#)
• 15 pushups
• 15 deadlifts (135#)

Total time: 11:33.. PR, but still think I can do it faster. Going to try Cindy next week.

[Team Dragonfire]

Monday, January 21st, 2008

Warmup: 3x5min. jump rope / 2min. shadowbox (~20min.)

GPP

• 7x10 lunges / technique work back (bear crawl/thai knees/punch combos)
• 1x1min. wall sit (i bitched out and mentally broke on these)
• 1x1min. knees against wall
• 1x1min. wall sit

• 7x45sec. core station rotations (crunches, decline bench crunches, hanging knee ups, leg raises)

Notes: My core has ZERO conditioning or strength. I can't do more than 5 knees to elbows nor can I do any serious core workouts over more than 1-2min. This needs to become a focus for improvement.

MMA Sparring

• 8x2.5min. rounds w/ Anthony, Miguel, and another guy (he's up to train from Florida.. can't believe I forgot his name)

Notes: I need to work on posturing more and keep my conditioning up. Last round was 3min. w/ Anthony and I needed to dig deep to keep going. Deeper than I should've had to. I need to work harder when I wrestle and on my GPP / Conditioning days.

[Team Dragonfire]

Things to add as serious lifts to be measured for progress:

• Turkish Getups
• Hanging Knees to elbows

Note: I really need to print all these entries out and start my 2008 log.

[C.Beeby]

Do it!

[Team Dragonfire]

Tuesday, January 22nd, 2008

AM

• 3x8 DB Rows (105#)

Notes: In an effort to increase my upper body pulling strength and endurance for things like pullups, I'll be doing these rows as much as possible to increase reps. Pullups are a limiting factor in my conditioning program and I need to eliminate it. Also, weighed in at 203-204 this morning. About 9 more lbs. in February and I'm set for NAGA.

PM

Jiu-Jitsu (nogi)

Taught:

1. Knee-in guard break
2. Cross knee guard pass
3. Sit through to scarf

Very basic, but nevertheless a fundamental pass for jiu-jitsu.

Rolling

Rolled with some new tough guys. In about two weeks, the big guys will be done with their fights and hopefully will be wrestling again. I miss having guys throw me around. The MMA sparring the other day was a great reminder of how low on the totem pole I am.

I wanted to stay and do burpees or turkish getups, but I'll be doing those tomorrow morning at the gym and jiu-jitsu tomorrow night. Save my strength.

[Team Dragonfire]

Wednesday, January 23rd, 2008

AM

Strength

5 rounds (4min. rest between rounds):

• 205# Bench (max reps)
• BW Pullup (max reps)

1: 6 bench, 11 pullups
2: 7 bench, 10 pullups
3: 6 bench, 10 pullups
4: 5 bench, 9 pullups
5: 4 bench, 7 pullups

Total: 28 bench @ 205#, 47 pullups

45# BB Turkish Getup x 1/1, 1/1, 1/1 (Total= 3 each arm)


Note: Routine stolen from crossfit. Although I think I need to work on bench and pullup strength independently, I felt that it made the workout much more intense (met con) supersetting them together. Turkish getups are VERY hard with a barbell, but worth the effort as its very hard to keep the bar from 'helicoptering' in circles. Can't wait to start working these harder and put up more and more weight. Seems very functional for jiu jitsu.

Notes 2: Buying some rings soon. Yay! Also stretched during my lunch. Now to sit through 5 hours of parent teacher conferences... with a massive black eye.

Notes 3: Considering starting a black box me approach for this last month before the tournament. Instead of doing all GPP, I will be working on 3 day rotations of single movement HIIT (running, rowing, etc.), ME lifting day, and a high Metcon day with rest of the 4th. We'll have to see how this coincides with teaching and jiu-jitsu.

[Team Dragonfire]

Wednesday, January 23rd, 2008

PM

MMA Sparring

6x2min. rounds with Anthony, Juan, Miguel, and Edson. I need to work leglocks more as I'm finding more and more success with them.

MMA Technique

1. Wrap Arm
2. Slide hips out almost to omoplata
3. Either block/jump arm to triangle, or finish to omoplata

1. 'Old School' half guard sweep for mma

From standing in somebody's open guard:

1. Throw both legs to one side
2. Come with huge punch from hand on that side
3. Scoop up far side arm
4. step over head
5. sit back for armbar

Rolling

Rolled only with Eric who had his way with me a bit until he took my back and crossed his feet. That has to be one of the most frustrating ways to lose.