Monday, February 20, 2017

2.20.17(2.1)

Squat (Max: 230lbs)
WeightReps
160lbs3
185lbs3
205lbs3

HS Incline Press

WeightReps
45lbs10
50lbs10
55lbs10

Farmer Walks

WeightReps
50lbs2

Sunday, February 19, 2017

Believe


"Live like men who believe -- who know -- that they are noble, beautiful, happy and loved by the gods BECAUSE they are powerful."

Saturday, February 18, 2017

2.18.17(1.2)

Deadlift (Max: 300lbs)
WeightReps
195lbs5
225lbs5
255lbs10

Military Press (Max: 140lbs)

WeightReps
90lbs5
105lbs5
120lbs7

Lat Pulldowns

WeightSetsReps
112.5lbs510

Rocking Chair

WeightSetsReps
10lbs310

Pushups

SetsReps
310

Monday, February 13, 2017

2.13.17(1.1)

Squat (Max: 230lbs)
WeightReps
145lbs5
170lbs5
195lbs7

Leg Curls
WeightSetsReps
70lbs510

Barbell Rows

WeightSetsReps
125lbs510

Wednesday, February 8, 2017

Beginners BJJ Class

Beginners class: Usually I teach the advanced classes at RGA in NYC. Sometimes however, I get asked to substitute in a beginners class when another instructor is sick or out of town. I always jump on the opportunity when it arises. There is something magical about a beginners class. It immediately returns you to the most important aspects of the sport and brings back the feelings of wonder you had when you first began in the kingly art of jiu jitsu. When teaching advanced students, my main focus is to get them TO IMPOSE THEIR GAME UPON THEIR OPPONENT. Beginners however, lack the skills to do this, and so here my main focus will always be PREVENTING AN OPPONENT FROM IMPOSING HIS GAME UPON YOU. Interestingly, the lessons of the beginner class have primacy - for in all truth, YOU WILL NEVER IMPOSE YOUR GAME UPON ANYONE IF YOU CANNOT FIRST PREVENT THEM FROM IMPOSING THEIR GAME UPON YOU. Those early days in the sport, as frustrating as they often are, when we get pinned and controlled and have no idea how to get out, are the essential part of a journey that perhaps one day will see you able to impose your will upon whoever is in front of you.
-John Danaher

Tuesday, February 7, 2017

The 7-5-3 Code (No Gi)


The 7-5-3 Code is broken into 3 sections: The 7 Virtues of a Warrior, The 5 Keys to Health, and The 3 States of Mind.

7 Virtues of a Warrior
    The 7 Virtues of a Warrior help to guide the jiujiteiro in his interactions with others. With these virtues in mind we can hope to do right by others and ourselves, and not allow our training to falsely inflate our ego, sense of power and importance. 
  • Rectitude
  • Courage
  • Benevolence
  • Politeness/Propriety
  • Honesty/Sincerity
  • Honor
  • Loyalty
5 Keys to Health
    The 5 Keys to Health assist us in ensuring that we are at our most physically fit, so our training does not suffer.
  • Rational Nutrition
  • Sensible Exercise
  • Efficient Rest
  • Proper Hygiene
  • Positive Attitude
The 3 States of Mind
    The 3 States of Mind guide our inner relationship, so that we will think with clear mindedness and wisdom.
  • Zanshin (Alertness/Awareness)
  • Mushin (Clear Mind)
  • Fudoshin (Emotion Balance)

Originally posted on BJJ Mat Rat.


Techniques Practiced:
  1. Sweep from closed guard
  2. Sweep from closed uard to Triple Attack to Back w/choke

Monday, February 6, 2017

2.6.17

Squat (Max: 220lbs)
WeightReps
165lbs5
185lbs3
205lbs3

Bench Press (Max: 195lbs)

WeightReps
145lbs5
165lbs3
185lbs3

Leg Curls

WeightSetsReps
70lbs510

Barbell Rows

WeightSetsReps
125lbs510

Lat Pulldown

WeightSetsReps
112lbs310

Sunday, February 5, 2017

Meditation


"It is of paramount importance for warriors to place extreme focus on the subject of meditation. Without a calm and focused mind, the body will eventually falter. The practice of meditation is just as important as time spent in the gym or dojo, and for the majority is the practice which is typically ignored or feared."
-Craig Williams, The Mind of the Kshatriya

I had 3 or 4 different links pop up on my social media last week talking about meditation.  Not ads or anything like that, but various people I follow sharing articles they had written, like the one I quoted above on Operation Werewolf and this article written by Chris Kresser.  I also just finished reading Dharma Punx.  I took all those things as a sign and began meditation today.

I started with a simple 10 minutes.  It went by pretty quickly.  I am hoping to incorporate meditation on a regular basis.  The goal when I started this blog was to improve daily and improve in all aspects of life:  physically, mentally, emotionally and spiritually.  I think this will help improve more than one of those aspects.

Civilize the mind, but make savage the body.

Sunday Conditioning

As individuals who are engaged in a lifelong endeavor to make our bodies a temple housing the smokeless fire of our mind and will, we must utilize every tool to whet the edge of the blade of our practice.

5 Rounds
ExerciseWeightReps
Kettlebell Swing35lbs15
Goblet Squat35lbs5
Pushupsn/a3

3 Rounds

ExerciseWeightReps
Sledge Hammer Slam12lbs10R/10L
Med Ball Slam12lbs5

Farmer Walks

WeightReps
50lbs4

Prowler

RepsDistanceWeight
230 yards90lbs

Friday, February 3, 2017

2.3.17

Deadlift (Max: 290lbs)
WeightReps
200lbs3
230lbs3
260lbs6

Military Press (Max: 135lbs)

WeightReps
90lbs3
105lbs3
120lbs5

Thursday, February 2, 2017

2.2.17 (No Gi)

Often it doesn't matter who pulls more, so long as you never accept being the one that pulls less."
-Greg Walsh, Wolf Brigade Gym


Techniques Practiced:
  1. Partner Drills - Pass Guard / Stand up from guard
  2. Partner Drills - Pass Half Guard / Stand up from half guard
  3. Partner Drills - Submit from side control / Transition to half guard or guard
  4. Partner Drills - Sumbit from mount / Escape mount
Takeaways
  1. Keep base low
  2. Keep arms/hands in tight to body
  3. Relax

Wednesday, February 1, 2017

2.1.17 (Gi)


Techniques Practiced:
  1. Transition from half guard to feet on hips
  2. Transition from half guard to full guard
  3. Transition from half guard to triangle
  4. Half guard kimura
    1. Thumb grip on collar, elbow up
    2. Kimura grip
    3. Roll to back
    4. Keep hand close to their hip

Carlson Gracie Sr: The Simple Warrior