[Team Dragonfire]

Tuesday, March 27th, 2007

A little exercise in the morning. Weight is back up near 200lbs. after eating whatever I wanted for the last two weeks. I have gotten bigger and much stronger, but my endurance has gone to crap.

GPP:

5 Rounds of Crossfit's 'Kelly':
Run 400 meters
30 box jumps
30 wall ball shots

Round 1 - 4:49
Round 2 - 5:33
Round 3 - 6:18 - always my worst round
Round 4 - 5:58
~I min. b*tch rest~
Round 5 - 5:52
Total - 29:32

[Team Dragonfire]

Monday, March 26th, 2007

Jiu-Jitsu (Gi):

• Sweep 1 from knee guard pass - use if opponent's bodyweight is FORWARD. grip same side sleeve as opponent's back leg and push / pull arm and leg to sweet over
• Sweep 2 from knee guard pass - use if opponent's bodyweight is based back and sweep 1 can't work. Grip cross collar and cross sleeve, knee up and kick over remember to kick leg out and not get stuck in half guard
• Butterfly sweep from knee guard pass -
• Take back from knee guard pass -

Rolling:

Rolled with Jacob's Dad (whose name I forget), Kenny, and Stewart (for what I think was almost 25-30 minutes). Stewart and I went back and forth over and over. Good night.

[Connors]

awesome coverage

[Team Dragonfire]

Thursday, March 29th, 2007


Lifting:

Still a bit much considering I'll be rocking some serious CrossFit tomorrow.

• Bench Press (5x135, 5x145, 5x155, 5x170, 6x185, 2x195)... heyoooooo, +1
• Close Grip Bench Press (8x145, 8x155, 6x165)
• 2x50xMedicine Ball Throws from Back
• 1x20xIncline Depth Pushup

[Team Dragonfire]

Friday, March 30, 2007

GPP:

Crossfit's 'Fran'
21x Push Press (95lbs.)
21x Pullups
15x Push Press
15x Pullups
9x Push Press
9x Pullups

Did it in a bit under 8min. and that was with assisted pullups... gotta start doing more pullups because although my back is getting stronger from deadlifting, I can see that a routine devoid of pullups really changes where your back strength is.

[Team Dragonfire]

Saturday, March 31, 2007

For some reason, I've gone completely off the reservation and started eating whatever I want whenever I want. I've always been good at not eating shit all the time, but last night I ate nachos at Bennigan's like I was a starving somolian... time to light the fires.


GPP:

3x CrossFit's 'Helen':
400m run
21x 55lb. dumbell swing (or kettlebell)
12 pullups

Round 1: 3:22
Round 2: 4:15
Round 3: 4:22
Total: 11:59
---------------------------------------------------
Then, to top it off...

5x10 burpees (10 sec. rest).. I thought I was going to die after these..

**Tomorrow is back to heavy lifting.

[Team Dragonfire]

Sunday, April 1, 2007

GPP:

CrossFit's Tabata 'Fight Gone Bad'

**Every exercise is done in 8 sets of 20sec. work and 10sec. rest**

• Wall Ball Throws
• Sumo Deadlift High Pull (75lbs.)
• Box Jumps
• Push Press (75lbs.)

I think that this is one of the workouts that I will keep and use for as long as I am doing Jiu-Jitsu.

[Team Dragonfire]

Monday, April 2nd, 2007

Jiu-Jitsu (Gi):

Knee on belly -
Takedown from opponent standing in guard -


Rolling:

Rolled with Mike and other white belts. The rest of this week I'll be rolling with higher belts and better people. I really feel like I'm pussying out when it comes to rolling lately.

[Team Dragonfire]

Tuesday, April 3rd, 2007


Lifting:

• Deadlift 5x5 (175, 190, 210, 240, 265).. 2min. rest
• Stiff Leg Deadlifts (8x155, 8x175, 5x185, 5x200) .. 1 min. rest
• DB Rows 3x8 (75lbs.)
• 150xleg lifts
• Some fun isolation stuff

[Team Dragonfire]

Wednesday, April 4th, 2007

Jiu-Jitsu (Gi):

• Takedown from opponent standing up in your guard (knee pass / one foot in) -
• 2nd takedown -

Rolling:

Rolled with Jacob or about a minute. Then with Blue for 5 or so minutes and immediately Marshall for about 20 minutes. Tired but had enough energy to throw down some stuff

BW Lifting:

• 25x pullups
• 50xdips