Wicked Workout Wednesday - 09/09/09

Today I hit Station 23 for the CrossFit WOD with the fabulous Baker Boys. We pumped out the following workout:

WEDNESDAY WOD

WARM UP
800m Row or Run
25 Knees to elbows
25 Push ups

WOD
14 KB Swings - 1 Burpee
13 KB Swings - 2 Burpees
12 KB Swings - 3 Burpees
11 KB Swings - 4 Burpees
10 KB Swings - 5 Burpees
All the way to...
1 KB Swing - 14 Burpees
TOTAL 105 KB Swings and 105 Burpees

This was a pretty killer workout. Those frickin Burpees can get pretty bad when you feel like you could pass out or fall down from being dizzy. Dangerous folks. HAHA, Just kidding. I was drenched in sweat after this one. I also went semi heavy on the Kettlebell weight for me, used a 28KG.

Came home for a bit to eat and drink some water and then it was off to my Adult MMA class at Bainbridge Family Mixed Martial Arts Academy. I spaced and thought it was Jiu Jitsu night but it was actually stand up night. We worked 2 stacked combinations and then went to a kicking drill for the last 10 minutes. The 2 standup stacked drills were:

• jab
• cross
• jab/cross
• right knee
• left knee
  
• cut kick to left leg
• mid 10 (right roundhouse) kick

We started just drilling each individually and then stacked the entire combination. It was good. I had Sifu Rick holding the focus pads for me so it was pretty intense. I could tell my footing was a bit off but my punches felt pretty solid. He also helped me to speed up my reaction time to the knees.

Second combo went like this:

• Jab/Cross/Left Hook
• Jab Cross/Left Hook/Slip right Hook/Left Hook

Rick let me finish the class with a new exercise I learned. We got into teams of two. One person held the feet of their partner down and we did a situp into full standing position and then did a jab/cross and all the way back down. We repeated that for 1:30 each person. Goooooooooood burn!

Rick, Tony, Brian and myself all rolled for about an hour after class. I tried out a few of the new moves I picked up in NY and actually locked in a couple of them. It was really nice but now I am really sore. Of to take a hot shower!

Thank you for another wonderful day MMA Gods...

No Tabata Tuesday - September 8, 2009

Well we may not have done tabatas today but we didn't skip the workout. The Baker Boys and myself did the following CrossFit AND Killsport Kettlebells workouts:

WOD:
100 Double Unders/300 Singles
21-15-9
Knees to Elbow
KB Swings
Box Jumps
100 Double Unders/300 Singles

and then...

Do 3-5 rounds of the following: (WE DID 3)

1. heavy kettlebell swings x 10

2. strict kettlebell double press x 5

3. double kettlebell clean/squat x 5

4. turkish getups x 3R/3L

It was the first Teen MMA Class since my week in NY. We worked from half guard, mount and side control for most of the night. We didn't go over anything new. It was more of a review of what we had been doing most of the Summer. Tony and I rolled a few times after the class. It was weird to be rolling with people I knew again. It was like I had to adjust to them again. Anyhow, it was a good workout and I was sore when I got home.

CrossFit Monday - September 7, 2009

Here is my workout from Monday. I actually got two new people to join me, Tony and Sarah. YEEHA. Thanks for coming down and working out with me guys. Hope you enjoyed. This is the WOD we did:

WOD:
800m Run
21 Sumo High Dead Lift Pulls (95lbs M/65lb W)
15 Burpees
9 Thrusters (95lb M/65lb W)
3RDS
800m Run

It was a good workout. I showed them both a few other moves too. Thanks again guys.

Sunday Travel Day - September 6, 2009

I traveled home from NY to Seattle today. Grey and 55 when I got home. Shocker... At least Carol took me out for fancy fish and chips at Ettas.

Last Day of NY MMA - Saturday September 5, 2009

Saturday I did a CrossFit WOD at MAC Gym and also went down to Black and Blue MMA for my last session there before returning home to Washington.

CrossFit WOD:

Warm-up:
50 double-unders or 200 singles
20 KB swings
20 lunges (10 each leg)

WOD:
3 rounds for time of:
500m row
400m run

My total time for the WOD was 10:20. Not a very hard workout but I could feel my body wanting to slow down on the row portions in the middle of the second and third rounds. When I noticed that happening I went faster and harder because I also noticed that the run part seemed like a break. My thinking was that I had the run to rest although I was running pretty fast.

After CrossFit at MAC Gym I walked back over to Black and Blue MMA where they were having an open mat. It was a week ago today that I first stepped into Black and Blue. Part of me was excited to roll and the other part felt a little disappointed that it was gonna be my last day there for some time. I walked in and started jumping some rope. I first rolled with Dash, the kid I met on my first day there. We went into the cage again to roll. This time we started standing up. We clinched for a bit and then went to the ground after he shot for a double leg and took me down. I wrapped him up in my guard and submitted him with a choke. The frickin kid has heart and determination. He gives it his all every time. The second roll I scaled back a bit and decided to go for things outside of my triangle choke. I actually got him in it again but then looked to switch for an arm bar or omaplata. Neither of them were successful. We went back and forth for quite some time. It was really good to try different things. I was getting tired after about 10 minutes and got him in another triangle choke. oops...

I rested for a few and then this short HUGE guy named Norm asked me to roll. He is a purple belt so I knew I was in for a good asswhoopin. He locked me up in about 15 seconds by exposing my right arm and using his forearm to push down on my elbow. It hurt, I tapped!!! Next time lasted a bit longer but he eventually got the same move on me. Third time I though I was doing really well. I ALMOST got side control at one point but he was able to get his knee and leg underneath me again and went to guard. From there he swept me and got on my side for what I would later learn was a triple threat move. What I mean by that was the had me in side control, locked up my arm in his arm and put his foot/leg around the front side of my face right under my chin. From here he had the kimoura, arm bar and the move he got me with, the scissor choke. What he did was pull my head and torso towards my feet just a slight bit so he could then slide his leg under my back and up under my neck. He got my head right in the bend of his knees and I tapped right before it was lights out. It happened so quick. He showed me how to do it and I can't wait to try it out when I get back home. It was a great move. I also picked up on a cool sweep from bottom that I want to try out when I get back. I will try it and let you know how it went.

I rolled a bit more and it was about 2 hours total. All in all my time there at Black and Blue MMA was just great. It was different then my home gym but not better or worse. Just different. I am excited to come go home and train at my gym and at the same time I am excited to come back and train at Black and Blue.

Thank you for the good workouts NY.

While You Wait - One Of The Greatest KOs

Friday = Rest Day - September 4, 2009

I took today off because I was really feeling some effects of my recent workouts. My thumb, that I badly injuired last Saturday was really acting up, my arms were sore to the point of not being able to pick up things or move normally and my body felt like it needed rest. The funny part is that I didn't feel I had been working out more then I usually do but I think what I was doing was a bit more intense. Anyhow, I filled up a tub with hot water and soaked along with icing my thumb though out the day.

No Gi Night - Thursday September 3, 2009

That is Steven in the middle! Heavy weight at 210ish...

Today I went to Black and Blue MMA for their No-Gi beginners class. There were about 7 of us there so we got to review things really well. I am partial to small classes because we get more individual attention. Our instructor was Steven Edwards. He is a really cool pro fighter who trains at the gym and competes in both grappling and MMA tournaments. Before we really started he told us a little about his style of training. CARDIO CARDIO CARDIO... He explained that in almost every tournament he has been in, his first few opponents came at him 100 miles an hour. He said you need to be able to weather that initial storm from them and one of the best ways to do that is to be able to outlast them. After that we went into about 30 minutes of conditioning drills. We started with 15 minutes of jump rope. The more I learn about this or any combat sport the more I see jump rope as a key ingredient. After that we ran around the gym *** times. At points he would have us run backwards, side to side, bear crawl, crab crawl, army crawl, tiger crawl and a few others I can't remember the names of. He also had us do jumping jacks, pushups, situps, squats, lunges and a few others. We did all of this back to back with a minute break 3 times.

After the conditioning portion we moved to some simple pummeling. We worked on that for about 10 minutes. From there we moved to some arm bar techniques from the full mount. I will post a video which shows the move but in essence it goes like this:
full mount/break hand wrap of opponent/isolate right arm by pinning it your chest/trap opponents free arm under knee or leg/position your left leg around opponents head/arch back up and use wrist bone and gable grip under elbow to apply lock.

The other move we learned followed all the same steps with the exception of instead of applying lock to elbow area from top mount position you turn opponent and apply it almost like you would an arm bar. Again, I have to show you this to demonstrate.

The class was really good. I got to work in a group of three so we switched off. I like that because you get two different looks at the move and two different reactions to the move from your partner.

It's late, I am off to bed but it has been another wonderful day in the life of me. Love the new looks at training I am getting but I am excited to take them back to my home gym Bainbridge Family Martial Arts and see how they work and what my coach, Sifu Rick DeMile thinks.

Night

Home Workout Wednesday - September 2, 2009

Today I worked at the house all day and at about 6 I did my CrossFit workout at home. Here She is...

WOD - ANGIE
100 Pull ups
100 Push Ups
100 Sit Ups
100 Air Squats

My time was 17:20

Muay Thai & Jiu-Jitsu Tuesday - September 1, 2009

I worked for a couple hours with my Pops on his house in West Hurley, NY and then hit Black and Blue MMA at 5 PM. 5-7 was a Muay Thai class, first hour was dedicated to jump rope and then bag work, second hour was pad work. Since I am a beginners beginner I held pads for a more advanced guy when it came to the last 1/2 hour of the second hour. During our bag work drills I worked on my stance and the following:

• jab
• cross
• jab/cross
• jab/cross/block
• right front kick
• left front kick
• left front kick/right cross
  
• right round house

It is amazing how crappy I am in certain areas. I think that stand up is my weakest area. Not to say that I am strong in the others but I feel like I am decent. After the bag work portion I held pads for a guy. He was pretty good. JJ liked his form and pad work.

Working on the bags and practicing my form really made me want to do that more when I get back home. It is a great workout and it will only help with hand speed and proper technique.

After the Muay Thai classes I found a Gi and did some rolling on the mats with some new guys. I first rolled with the guy I held pads for. He was good, strong and we had a good session. I ended up getting a hold of his arm at one point and applying an arm bar from the top. It was nice because I don't think I have never done that move as well as we rolled for a good ten minutes before it happened. I had control most of the time but was not able to sink in any of the submissions I tried. I had his back for about 5 minutes straight. I was able to lock my legs around him and control him but I could not sink in the rear naked choke. Working in a Gi is totally different then no Gi. It kept getting in the way. I will have to work on that. At some point I decided to go for another move and we got back to guard. It was a minute or so after this that I got the arm bar.

Had a ten minute break and then I worked with "Canada." You can guess why that's his nick name and if you can't, stop reading my blog right now and slap yourself. We rolled for a good 15 minutes. It ended in a stale mate. I was in side control 75% of the time but was never able to submit him. I am not sure if it was my form or my bad thumb injury but either way it didn't happen. I went for an Americana about 5 times and had it to some degree but he wouldn't tap and eventually got to his side and my hand gave out. Next time Gadget... Next time...

The session was a great one. I got tons of workout in, learned some new moves and really loved it. I will CrossFit tomorrow but may have to pass on MMA because I have my NFL Fantasy draft at 4pm PST - 7pm EST. Tune in tomorrow for the next installment of "As my world turns."

Great rolling session