2009-04-13
Hit Smart Goal #2
I posted SG#2 ~23 days ago and I hit it yesterday. I got out my one size smaller jeans and they fit. Also, I'm pretty sure they were clean (as in, they were fresh from the dryer not already stretched out). So, I leave for my best friend's wedding on Thursday and then when I return on Tuesday I will have to implement SMART GOAL #3. In addition I also bought some UnderArmour clothes yesterday and I didn't have to buy X-Large. That was really cool.
2009-04-01
BJJ 3/31
5:30 Shannone BBCF
Passing the Guard:
Top things I learned today are
1. Quick
Keep head into stomach, when put your hands in their armpits, keep thumbs in, inch your way down until you can't go further (and your knee is correctly positioned right in their tailbone) before you post up and push away to break the guard. The first part can be slow, but the knee,push,post away has to be quick. Shannone seemed to weasel his way down calmly and then bam he was out. I keep getting caught up in triangle because too slow.
2. Keep their hips down
The knee in the tailbone won't be effective if you are not controlling their hips. Otherwise, when you push away they raise up over the knee and you start all over again. You lost your leverage.
3.Passing
There is a pass here once the guard is open and you're trying to get one of their knees down - two ways
1. After you put your knee over their knee you also hook your opposite foot (this will help get your other leg over when the time comes)
2. Or go the other direction by pushing their leg into their chest - grab their opposite shoulder and push their leg into them, post them up a little if needed, keep leaning in and then start shifting around their leg. You're passing their leg.
Don't forget to hook your forearm and hand on the leg that you are holding down to pass...for two reasons; one is to control the leg, the other is to defend them grabbing and straightening that arm
To defend against triangle, spin around with it - toward the arm that is caught. Be careful to be pulling that arm back so they don't develop it into an arm bar by using your spinning against you and pushing your head out of the triangle.
Control
Don't forget to push away the hands, pull the elbow, stop the problem!!!! It seems so simple and stupid, but it just didn't occur to me.
Passing the Guard:
Top things I learned today are
1. Quick
Keep head into stomach, when put your hands in their armpits, keep thumbs in, inch your way down until you can't go further (and your knee is correctly positioned right in their tailbone) before you post up and push away to break the guard. The first part can be slow, but the knee,push,post away has to be quick. Shannone seemed to weasel his way down calmly and then bam he was out. I keep getting caught up in triangle because too slow.
2. Keep their hips down
The knee in the tailbone won't be effective if you are not controlling their hips. Otherwise, when you push away they raise up over the knee and you start all over again. You lost your leverage.
3.Passing
There is a pass here once the guard is open and you're trying to get one of their knees down - two ways
1. After you put your knee over their knee you also hook your opposite foot (this will help get your other leg over when the time comes)
2. Or go the other direction by pushing their leg into their chest - grab their opposite shoulder and push their leg into them, post them up a little if needed, keep leaning in and then start shifting around their leg. You're passing their leg.
Don't forget to hook your forearm and hand on the leg that you are holding down to pass...for two reasons; one is to control the leg, the other is to defend them grabbing and straightening that arm
To defend against triangle, spin around with it - toward the arm that is caught. Be careful to be pulling that arm back so they don't develop it into an arm bar by using your spinning against you and pushing your head out of the triangle.
Control
Don't forget to push away the hands, pull the elbow, stop the problem!!!! It seems so simple and stupid, but it just didn't occur to me.
2009-03-27
Recovery
Recovery
I recently learned the value of Rest & Recovery.
Before vacation, I was doing CrossFit on Monday and Jiu-Jitsu & CrossFit on Wednesday,Friday, but I was not honoring the sleep cycle. Frankly, I was starting to feel pretty beat up, tired, and burnt out (mentally and physically). On vacation I had alot of activity in the ocean and I had alot of really deep sleep and pretty clean diet. My joints started to feel better and all my weird little muscle *tweaks* cleared up. The day after I returned from Hawaii, My Fight Gone Bad score improved by 17 points (approximately 8%) , but most importantly I felt very strong, totally repaired, and mentally relaxed and ready. Vacation showed me that I wasn't supporting my Recovery with the same thought process or care that I was investing in the WODs.
Now, I'm trying to have some discipline for Recovery too. To carve out the appropriate amount of time for sleep to promote Recovery is difficult, but now I respect how important it really is.
I recently learned the value of Rest & Recovery.
Before vacation, I was doing CrossFit on Monday and Jiu-Jitsu & CrossFit on Wednesday,Friday, but I was not honoring the sleep cycle. Frankly, I was starting to feel pretty beat up, tired, and burnt out (mentally and physically). On vacation I had alot of activity in the ocean and I had alot of really deep sleep and pretty clean diet. My joints started to feel better and all my weird little muscle *tweaks* cleared up. The day after I returned from Hawaii, My Fight Gone Bad score improved by 17 points (approximately 8%) , but most importantly I felt very strong, totally repaired, and mentally relaxed and ready. Vacation showed me that I wasn't supporting my Recovery with the same thought process or care that I was investing in the WODs.
Now, I'm trying to have some discipline for Recovery too. To carve out the appropriate amount of time for sleep to promote Recovery is difficult, but now I respect how important it really is.
2009-03-25
BJJ 3/25
5:00 Women's Rick Reeves BBCF
Shrimp - To get out of mount. Put both hands on their knee and post on your opposite heel. Then quickly slide your (L) hip out and toward the right...away from their leg you are pushing on. This should allow you to get the one leg either all the way free or to butterfly. Be sure to follow up either with butterfly or with the opposite side shrimp.
From a single shrimp you can get butterfly and then by kicking with your feet you break their base and can get them in guard.
Or instead of shrimp you can push up on their hips with your hips and hands, then drop your hips to make space and bring your knees through to butterfly and do the same as above.
Side Mount - control by going under opposite shoulder and behind head and leaning shoulder in. Keep your knee in their hip to follow their shrimp away. Hand that went under the armpit is the hand on top so you can use it to post quickly if need be. (Lay & Pray)
Shrimp - To get out of mount. Put both hands on their knee and post on your opposite heel. Then quickly slide your (L) hip out and toward the right...away from their leg you are pushing on. This should allow you to get the one leg either all the way free or to butterfly. Be sure to follow up either with butterfly or with the opposite side shrimp.
From a single shrimp you can get butterfly and then by kicking with your feet you break their base and can get them in guard.
Or instead of shrimp you can push up on their hips with your hips and hands, then drop your hips to make space and bring your knees through to butterfly and do the same as above.
Side Mount - control by going under opposite shoulder and behind head and leaning shoulder in. Keep your knee in their hip to follow their shrimp away. Hand that went under the armpit is the hand on top so you can use it to post quickly if need be. (Lay & Pray)
2009-03-23
Smart Goal #2
Now that my SMART GOAL #1 is done (Hawaii was awesome), it's time for my next goal.
SMART GOAL #2
S: Be trimmer for Best Friend's wedding
M: Fit into my "smaller" jeans comfortably
(one size smaller)
A: under 1400 calories a day
Crossfit M,W,F or BJJ/CF W,F
Treadmill T,S
R: Yes
T: April 15 ( 23 days from today)
SMART GOAL #2
S: Be trimmer for Best Friend's wedding
M: Fit into my "smaller" jeans comfortably
(one size smaller)
A: under 1400 calories a day
Crossfit M,W,F or BJJ/CF W,F
Treadmill T,S
R: Yes
T: April 15 ( 23 days from today)
2009-03-11
BJJ 3/11
5:00 Women's Rick Reeves BBCF
The Bump Sweep (Left)
Left Grab same side wrist, Right swim over opposite shoulder and post rear (L) hand, drop feet, drive (R) hip - direction of travel is to the left, you have their arm they would post with.
2 options if the Bump Sweep will not develop correctly:
Shoulder Lock: The same beginning as the bump sweep is into a shoulder lock. If the bump sweep hip drive isn't working you can change to (R) hand grab your own (L) wrist and bend their arm first, then start cranking it toward their head. The farther the elbow is bent first, the more pressure on the shoulder. The added bonus is that you are probably driving them toward the mat over your (R) shoulder.
Defense against the shoulder lock: Grab your own shirt or hand inside
Guillotine: Pull the hips back and grab around the head; get in there deep and turn the wrist "up" - which seems to be the blade toward your own face. Get the second hand in there, then close the guard and start separating. Focus on the most complex part which is getting around the head/neck correctly first. Getting the guard again will be relatively easier.
Method to break the guard:
Both hands low and hard into their abdomen, post knee into their tailbone (placement is very important) and push away from them. Done correctly, can allow you to get your knee up into combat stance or disengage completely.
From Guard: break their posturing up by grabbing the arms and pulling over your head while driving with the knees. Keep control by going under one arm and locking to your hand that came behind their head. They have no space for harm this way.
The Bump Sweep (Left)
Left Grab same side wrist, Right swim over opposite shoulder and post rear (L) hand, drop feet, drive (R) hip - direction of travel is to the left, you have their arm they would post with.
2 options if the Bump Sweep will not develop correctly:
Shoulder Lock: The same beginning as the bump sweep is into a shoulder lock. If the bump sweep hip drive isn't working you can change to (R) hand grab your own (L) wrist and bend their arm first, then start cranking it toward their head. The farther the elbow is bent first, the more pressure on the shoulder. The added bonus is that you are probably driving them toward the mat over your (R) shoulder.
Defense against the shoulder lock: Grab your own shirt or hand inside
Guillotine: Pull the hips back and grab around the head; get in there deep and turn the wrist "up" - which seems to be the blade toward your own face. Get the second hand in there, then close the guard and start separating. Focus on the most complex part which is getting around the head/neck correctly first. Getting the guard again will be relatively easier.
Method to break the guard:
Both hands low and hard into their abdomen, post knee into their tailbone (placement is very important) and push away from them. Done correctly, can allow you to get your knee up into combat stance or disengage completely.
From Guard: break their posturing up by grabbing the arms and pulling over your head while driving with the knees. Keep control by going under one arm and locking to your hand that came behind their head. They have no space for harm this way.
2009-03-05
Motivation/Goals
The extrinsic motivation that has helped me immensely is the camaraderie at the gym. I joke that BattleBorn CF is like "Cheers" to me where everybody knows your name. To come in and see familiar faces and know that we're all in this together for the same general goals and supporting each other helps me come in when I don't feel like it. I know that I'll see familiar faces and that I'll help them keep going or they'll help me keep going and that is what it's all about for me right now.
Intrinsically, I decided in February that I would use all my business trip travel and downtime to do some serious soul searching and try to identify my roadblocks to working out and eating right and identify and set my goals. So, like the nerd that I am I researched goal setting, goal theory and intrinsic and extrinsic motivation. The goal methodology that most appealed to me was originally a project management tool called S.M.A.R.T and it loosely stands for "Smart, Measurable, Action-Oriented, Realistic, Time-bound". During the trip I made one SMART goal and I started it on 2/17(the day after I returned).
Here is my SMART GOAL #1
S: feel comfortable in my cute little surfer shorts and a halter
M: lose 1.5 inches in the waist
A: Crossfit Mon, Wed, Fri & Treadmill Sat & Under 1400 calories a day
R: yes
T: between 2/17 and 3/13(going to Hawaii)
My progress on this goal seems to be on track. I have maintained the "Action-Oriented" piece which is that I would work out at least 4 times a week and I would have under 1400 calories. Since 2/17 all of my jeans are fitting looser and I went one belt notch tighter. I don't feel amazing in my little surfer trunks and halter, but I don't feel disgusting anymore either and that is a huge step. I think that having this SMART goal helped me focus, helped me believe it was attainable, helped me keep my contract with myself of what Action I was going to take; all wrapped up in one neat package.
Intrinsically, I decided in February that I would use all my business trip travel and downtime to do some serious soul searching and try to identify my roadblocks to working out and eating right and identify and set my goals. So, like the nerd that I am I researched goal setting, goal theory and intrinsic and extrinsic motivation. The goal methodology that most appealed to me was originally a project management tool called S.M.A.R.T and it loosely stands for "Smart, Measurable, Action-Oriented, Realistic, Time-bound". During the trip I made one SMART goal and I started it on 2/17(the day after I returned).
Here is my SMART GOAL #1
S: feel comfortable in my cute little surfer shorts and a halter
M: lose 1.5 inches in the waist
A: Crossfit Mon, Wed, Fri & Treadmill Sat & Under 1400 calories a day
R: yes
T: between 2/17 and 3/13(going to Hawaii)
My progress on this goal seems to be on track. I have maintained the "Action-Oriented" piece which is that I would work out at least 4 times a week and I would have under 1400 calories. Since 2/17 all of my jeans are fitting looser and I went one belt notch tighter. I don't feel amazing in my little surfer trunks and halter, but I don't feel disgusting anymore either and that is a huge step. I think that having this SMART goal helped me focus, helped me believe it was attainable, helped me keep my contract with myself of what Action I was going to take; all wrapped up in one neat package.
2009-01-07
Catch-up
I have not posted since April 2007. I looked back on my posts and I see that I was having very serious time management problems back then. I got a new job in Reno in November 2007.
Then, I used the time I would have been driving to start seeing a personal trainer Ryan Wholey and he was a wonderful, knowledgeable, tough trainer that always explained everything to me and listened. While seeing him I noticed a lot of improvements like my lower back stopped hurting at work and my core was stronger. He moved me away from static lifting and toward more functional movements. Everything included balance and/or multiple things going on at once and A LOT of core work. I saw him 2 or 3 times a week until July 2008 when I had to quit to support a friend after a serious tragedy. I had great improvement so I consider that the beginning of a major phase in my life to get back on track with fitness.
I was away from fitness until November 2008 when I discovered Crossfit. I had some sessions with Drew in Reno and I learned a lot of sound techniques for lifting safely.
Now I am splitting my time between Crossfit and my treadmill. I am only allowed to watch my Battlestar Galactica episodes on the treadmill so that's a great motivator to get on there when I want to catch another episode.
I also just put up a punching bag at home and I would like to learn how to hit it safely (footwork, striking mechanics, etc) so I'll be keeping my eye on the kickboxing class.
Then, I used the time I would have been driving to start seeing a personal trainer Ryan Wholey and he was a wonderful, knowledgeable, tough trainer that always explained everything to me and listened. While seeing him I noticed a lot of improvements like my lower back stopped hurting at work and my core was stronger. He moved me away from static lifting and toward more functional movements. Everything included balance and/or multiple things going on at once and A LOT of core work. I saw him 2 or 3 times a week until July 2008 when I had to quit to support a friend after a serious tragedy. I had great improvement so I consider that the beginning of a major phase in my life to get back on track with fitness.
I was away from fitness until November 2008 when I discovered Crossfit. I had some sessions with Drew in Reno and I learned a lot of sound techniques for lifting safely.
Now I am splitting my time between Crossfit and my treadmill. I am only allowed to watch my Battlestar Galactica episodes on the treadmill so that's a great motivator to get on there when I want to catch another episode.
I also just put up a punching bag at home and I would like to learn how to hit it safely (footwork, striking mechanics, etc) so I'll be keeping my eye on the kickboxing class.
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