Love At First Strike

Today I did half of the Filthy Fifty.  I was a little loaded up with turkey, mashed potatoes, fried potatoes, green beans, etc…  I was surprised that I went to work out at all but I had not really done anything in the way of working out while I was in Texas and I knew that it was gonna be the same when I went to NY the next day.  Here is the workout I did:

WOD: Filthy Fifty
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings (35lb/26lbs)
Walking Lunge, 50 steps
50 Knees to elbows

I was a bit slow during the workout but it was nice to get something under my belt.

Not much spooky about this Friday the 13th.  Went to town on some MMA sparring on Friday afternoon with Tony and before that did a CrossFit WOD with Darrick at Station 23.  Here is the CrossFit WOD I did:

Warm-up:
Suicide Drill w/ 3 burpees
7 rounds

WOD
For time:
800m Row
21-18-15-12-9-6-3 reps of:
Wallball
KB Swing
800m Row

After the CrossFit workout I went to Bainbridge Family MMA and sparred with Tony a bit.  We also did some jumping and diving drills with the kids.  The sparring was great.  We are trying to amp it up while at the same time get some good hits in so we can work out fitness conditioning as well as condition ourselves to live movements and reaction time.  Hope to spar some more on Monday after the Tabata Class.

Today was a good day for a workout. I was well rested and good to go when Darrick and I met up at the gym and rocked out the Workout of the Day.  During MMA we worked on guard work from both top and bottom like we had done in the adult class the day before.  Nothing new to report with the exception that we did a few rounds of jitz with hits.  I love when we live spar.  LOVE IT LOVE IT LOVE IT!!!  Here is the WOD from today!

Warm-up:
3 rounds of “Cindy” (not for time — go slow!)
5 pull-ups
10 push-ups
15 squats

WOD:
500m row
9 burpees
12 pull-ups
15 box jumps
3 rounds for time

Today Darrick and I met up at Station 23 at 5pm to do the WOD. We got yesterdays WOD from www.kingcrossfit.com because we did the Killsport Kettlebells WOD yesterday.  Here is how it went down:

Warm Up:
500m Row
15 Push Ups
20 Lunges
2 RDS

WOD:
40 Double Unders
15 Knees to Elbow
15 Burpees
10 Thrusters (95lb/65lb)

20min AMRAP (as many reps as possible)

The workout was pretty hard.  Those Thrusters are the butt kicker for me.  I got em done and did it well though so I am getting better.

Today I rocked out the CrossFit workout solo and then went to MMA training right after.  Here was the WOD for today.

Warm-up:
1000m row

WOD:
5 rounds for time of:
2 muscle-ups or 15 pull-ups
20 wall balls
8 Sumo dead-lift high pull (115 for men / 52lb KB for women)

When I got to class we were working with the Thai Pads on some kicks.  We worked a series of 9s and 10s/ lefts and rights both mid and low.  All in all we did about 115 on each side.

We also drilled a few combos:
single knee/double knee/jab,cross,knee/jab,cross,knee, right round kick.

After those drills we did some light sparring.  We sparred the combos we learned as well as a few 4 minute rounds of full kick boxing.

I love MMA.  I had such a good time at practice.

Today was one of the best days I have had in a long time.  I felt so great and so motivated during my workout with the Baker Brothers at Station 23.  We did the WOD from www.kingcrossfit.com.  It consisted of the following:

WARM UP
3 rounds of:
30 double unders (4:1 singles)
15 knees to elbows
15 air squats

WOD
-10 KB swings
1,400m run
-20 KB swings
700m run
-30 KB swings
400m run
-40 KB swings
300m run

After each run we would peek in on the Yankees/Phillies World Series Game.  Godzilla, AKA Hideki Matsui was a monster.  He carried the Yankees on his back in game 6 and we Yankee fans are grateful and want you back next year.  World Series MVP.  The workout was great.  The warm up was a workout in itself but we did the swings and running too.  I went home after the Yankee game and it was close for a while so I did not go to MMA training.  I mean hey, how often is it that the Yankees win the World Series right?

I am excited to workout tomorrow and spread my Yankee vibes.

Today we rocked out to one of the famous CrossFit female named workouts… CINDY.  A bunch of us from the FD went up to Station 23. Darrick, Chris, Jer, and myself.  We did a great job.  I had a total of 15 sets and I went about 45 seconds over.

“Cindy”

5 pull-ups
10 push-ups
15 air squats

AMRAP for 20 minutes

After the workout I went up to Bainbridge Family MMA and rocked out my MMA training.  We worked guard passing like we did in the Adult class the night before.  We also drilled the takedowns we have worked on the past few weeks.  Good time.  We finished off the night with some dodgeball.  haha!

Sifu Rick and one of my girls in my Adult MMA Class.
It’s a classic.

Today was a good day of working out. I spent the prior night at the Fire Department so I did not get much sleep at all but I did alright during the day. I also think I got sick at the fire department. Those damn space heaters dry the air so much that I went to bed feeling fine but when I woke up today I knew I was gonna be sick.

The boys were off doing another workout so I was there solo. I got my workout of the day from www.kingcrossfit.com.

Warm Up
4 Rounds of
15 Burpees
20 Sit Ups
40 Lunges (20 Each Leg)

WOD
4Rounds of
400 M Run
50 Air Squats

I felt good throughout the entire workout.  Right after I was done with the WOD at the fire station I went over to Bainbridge Family MMA and had did my hour of MMA training. We worked a series of guard passes.  I actually have the video this time so I will post some of the moves we trained.  I know I always promise to post more vids but I just can’t seem to get them recorded and train at the same time.  If anyone wants to come in and help me document these someday that would be great.

We worked a guard pass from top where we established control of opponents biceps and buried out head in their chest.  This is not always effective but many opponents will open their guard to try and establish a better position on you or they will open their guard while trying to free their arms.

Second guard pass used the same initial method of establishing control of opponents biceps and burying head in chest but this time we used some ground and pound to have them react and open guard.  We leg go of a bicep and took shots to the body and head.  The key to this was to attack fast and get back down immediately to minimize damage to yourself if they were able to return punches.  Another big point was to try not to cross over the center line of their body so we could remain stable and keep our balance.

Third guard pass was used in the scenario where your opponent has wrist control of you when you are in their guard.  From here the idea was to quickly and forcefully come across their body using your momentum and hit them with an elbow to the head.  I know, not very nice, but hey, when you are in a fight it’s not about being nice anymore.  It is about stopping the fight.  From there the EMT’s can see if they are alright.

After guard passes we worked a practiced a couple of the takedowns we have been working on the last week.

I have a video of that too.  I rolled for a bit after class but most everyone left early.  Great class and great night of working out.  I am gonna grab my cable and transfer the videos from my phone to computer so I can upload them in the next post.  Stay tuned.

Today Darrick and I rocked out a double dose of CrossFit.  Some strength training and some good old pushups and situps… Fun fun fun

Warm Up
2 rounds of:
10 double unders
followed by:
5 air squats
5 pull ups
5 kb swings
Do these movements very, “VERY” slowly. Most of you probably have sore legs from Wednesday’s WOD, and sore arms from yesterday’s WOD, so go slow and stretch out those achy muscles.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3

I used 24KG kettlebells for this.

Black Jack
20 push ups – 1 sit up
19 push ups – 2 sit ups
etc…..

I wanted to kill something after the first three sets of pushups but I couldn’t really pick up my arms so it wasn’t an option…  I felt good after.  I want to do some more heavy lifting this weekend.  If anyone has any cool workouts let me know.

Thanks…

That’s all for today.  Talk to you tomorrow.

No idea why I named this post Mad Dog Monday but it sounded like a good idea at the time.  Today was back to the grind.  I have had a hard time getting back into the swing of things since being back from LA.  I am on it for a few days and then I have a rest day and it’s hard to get re-energized.  I just need to stick with it.  I know that I am reassessing my goals and how to go about getting there so that is kinda messing with my a bit.  Also, being back in Sunny Seattle (NOT), it is hard to have grey all day.  Today I did a WOD and had MMA at night. Here is how it went down…

Warm Up
4 Rounds of:
- 25 ab mad sit ups
- 20 push ups
- 15 knees to elbows
- 10 air squats

WOD
3 Rounds of:
- 25 box jumps
- 20 wall ball shots
- 15 kettle bell swings

This workout was crazy… The warm up was a work out all by it self.  When I looked at the WOD for today I was like, WHAT??? Anyhow, I did it and it was good.  Lots of core work.

Monday’s MMA was pretty sweet too.  We worked 2 far arm attacks from side control.  Both involve pinning the opponents near arm and then working the far arm for an Americana or Straight Arm Bar.  I was able to apply one while rolling after the class and was really happy about that.  We also worked 3 take downs.  Both involve a single leg approach. First one uses your head and the lifting of your right leg while turning to swing your opponent around and take them down. Second one is where you prop their leg up high and straight arm opponent getting them off balance.  Third was used if the first two don’t work, pull opponent in towards you and when they compensate with their legs by moving them toward you, grab them both right below the knees and do a double leg takedown.

We rolled a bit after class but not too much.  It was a good day for training.  I was pleased with my output.  I wish I could train more MMA. The key is having training partners.  Anyone want to join in the fun?