31-Dec BJJ

Spider Baby was over from London sporting his Purple belt(Congrats) so we rolled and rolled! 3 Purple belts and little blue belt me. Good 90min session.

Got shown two judo trows, just cause its been so long.

30-Dec Combat Workshop WOD

We trained with Steinkjer FK pro footballer Gary Hogan over the last few days prior to his return to pre-season training.

Warm Up:
Goblet Squats (12kg), Push Ups and 30s Plank - 10*3

SWOD:
Shoulder Press - 5*3 (45kg-50kg-55kg)

WOD:
5 Rounds of the following -
10 Burpees
20 kettle Bell Swings (12kg)
440m Sprint
3 Min Rest between rounds

Time was 28m10s

Warm Down & Stretch

Comments:
Savage Session, pushed hard the whole. Being competative is a plus point here did all 5 rounds, two lads dropped out at 4 and I didnt want to be one of them!

20-Dec SWOD

WU:
Run 1000m
Stretch - GOOD stretch! No pulling anything this time.

SWOD:
Press 3x5 (105kg-110kg-112.5kg)

Squat 3x5 (60kg-60kg-60kg)

Power Clean & Push Press 1, 1, 1, 1, 1, 1, 1 (25kg-25kg-25kg-40kg-40kg-40kg-40kg)

Comments:
Been told to do the power cleans first.... ;) cheers man!

Just wanted to get back into it with the back feeling better. Need to make sure I dont pull it again!

17-Dec SWOD

WU:
Jog & Stretch

SWOD:
Bench 5x3 (100kg-110kg-112.5kg)

Deadlift 5x3 (90kg-90kg-90kg)

Body Drop Curls(30kg) & Push Ups 10x3

Comments:
Was pushed for time, so just in and SWOD!

15-Dec BJJ

So BJJ Class tonight

Warm up & Stretch

Then Rolling.... Rolling.... Rolling.....

Just working on moving and not staying still and waiting. Need to be proactive!

14-Dec Combat Workshop WOD

Well class number two and love it!

Warm up:
Suitcase Carry/Waiter Carry/Heart Beat - 12kg 30feet each.

4*10
Goblet Squat
KB Swing
Back Raise
Hip Flexor Stretch (15s a side)

Tech:
Deadlift, few rounds of 3 lifts for tech, 40kg weight. Ensure correct posture, position and looking at floor 6 feet ahead.

WOD:
First Workout for time, 12min
- 5 Thrusters + 20 Box Jumps (15kg two rounds, 10kg three rounds)
5 rounds completed

Second Workout for time, 12min
- 5 Deadlifts (70kg) + 10 Push Ups + 15 KB Swings (12kg)
Completed 7 full rounds and 5 deadlifts of round 8

EOW:
Stretch

Comment:
Savage session, love it all! You never work as hard doing crossfit alone and you do in the class enviroment. Plus dave is an excellent teacher and motivator!

13-Dec BJJ

Warm Up & Stretch

Drills:
1. Regaining the guard
- guy stands over you in arm pits. Shrimp out.
- guy stands over you in arm pits. Shrimp out, outside leg over and inside leg and use this to

straighten you up.
- guy passes guard, outside foot steps, inside leg close to hips and knee ride. Hands on leg,

keep top elbow tooked in. Shrimp out, outside leg over and inside leg and use this to

straighten you up.

2. Arm bar drill
- guy passes guard, outside foot steps, inside leg close to hips and knee ride. Hands on leg, top

elbow is not tooked in. Scoop in with near arm, spin round head. Leg over kneck and other

behind his back, close in with shin.

Tech:
Side Control
1. Regaining the guard
- Elbows in, on there hip and under there neck.
- Bridge, Head in and shrimp, outside leg over and inside leg and use this to straighten you up. Or get a knee in and work to get the guard.

2. Sprawl Out
- Elbows in, on there hip and under there neck.
- Bridge, Head in. Move arm to there hip. Switch leg out and sprawl.

2. Single Leg
- Elbows in, on there hip and under there neck.
- Bridge, Head in. Move arm to under his near leg. Gable grip. keep head in belly and drive forward and around his legs

Rounds:
6 x 3min

Comments:
The old side was mellow tonight, recon it was a muscle strain!

Good session and tech!

13-Dec Sauna & Hydro Pool

Just want to losen up the side a bit more, nothing wrong really...just to be sure for BJJ later!

8-Dec BJJ

Light Warm Up & Stretch as the side aint too good

Drills:
1. Arm Bar
- In guard, trap arm at elbow cross grip. Arm in under leg. Switch hips and
finish.

2. Triangle
- In guard, grab wrist. Push arm through, clamp neck with leg. Angle to look in
ear. Adjust leg with shin and squese knees together.

3. Omaplatta
- In guard, cross grip on sleeve. Outside leg claf onto his shoulder and pull
on sleeve. twist round and scoot out. Hold body with close arm to stop rool.
Move to his head to finish.

Drilled all 3 back to back for several rounds.

Tech:
1. Holding the back:
- Hooks in, arm under and over. Gable grip. lower hand arm up so can move upper
arm to choke if there not payin attention.

2. Moving opp around
- Using the top hook on back of leg to move him around
- Always keep the bottom hook in.

Rounds:
3 x 3min

Comments:
Side was not good tonight, some light rolling!

8-Dec Sauna & Hydro Pool

Just want to losen it all out in the heat and get some wather work on the back....

worked and felt good all afternoon ;)

6-Dec BJJ

Light Warm Up & Stretch... Tech: 1. Holding the back: - Hooks in, arm under and over. Gable grip. lower hand arm up so can move upper arm to choke if there not payin attention. 2. Moving opp around - Using the top hook on back of leg to move him around - Always keep the bottom hook in. 3. Collar Choke moveing away. - As he goes to turn in, switch your grip thats over his shoulder to the far collar(nearest you.) As he turns, let him and grab his pants. Knee in side and bow and arrow choke. Rounds: 3 x 3min Comments: No rolling due to side...

6-Dec Side is fooked....

Well pulled somthing on my right side, like a rib or muscle.... not very nice at all!

6-Dec SWOD

WOD:
Row 1000m

SWOD:
Bench
3x5 (100kg-110kg-112.5kg)

Squat
3x5 (80kg-80kg-80kg)

4-Dec Snow on the way out!

Well its going away, so back to going to the office for work and also som GYM time ;)