Lei and Goergen: Hell in Helmets

8/30/08

Last day of jits for a while. At least in the forseeable future. I hope to roll with buddies semi-regularly. But I'm not expecting all too much.

1.) warm up
2.) Ashuto gari. Control arm, lapel, drive the truck. Let go of lapel or get armbared! Keep arm and armbar the sucka.
3.) Triangles are better when opponent is off the knees. Get em off the knees if you aren't tapping him.
4.) When triangling from a swept omaplata position, don't worry about getting the knee behind the head. That will never happen irl. Gotta set it up first.
5.) Free roll

Thoughts-
1.) Schooling newbies is fun :)
2.) Keep working those triangles
3.) Keep seth off the top, damnit
 
9/2/08

OHP
3 @ 115
3 @ 135
3 @ 145
3 @ 165
1 @ 185
1 @ 175

GM-
12 @ 115
2x10 @ 145

Tri rope extensions-
15 @ 70
10 @ 70

Cable rows-
2x12 @ 100

Hanging abs-
2 sets
 
Tuesday, Sept. 2nd

We have been talking about throwing a lot. So, from now until the Charleston games I will be only doing throws and drills.

It appears that I am good at getting stronger, so I can work on that in the off season. But the throwing thing just needs to get better. And time is a factor since there is working and all.

So my workout today was -

1. D-Flex - I am still going to warm up. Geeze. :D

2. Overhead Stone Heave

3. Standing Stone - I used the 15.5lb stone. Did a bunch of throws. I focused on going slower and hitting positions. This worked really well for me. The throws were a lot easier than usual and I was still hitting the 35' mark on a regular basis.

I am really trying to get the legs more involved with the stone throw.

4. Light Weight - Practiced footwork and going slower. The first few throws went really good. I kind of fell apart after that. I had problems with the weight sticking in my hand, and all sorts of stuff.

Every day can't be the best.

Wednesday

1. D-Flex

2. Turns with a Kettle Bell - Used a 35lb bell. Did a lot of turns. These felt pretty good. I am hitting positions a lot better.

3. Sled Drag Stone Position Move - I put a 10kg plate on a sled and practiced hitting my stone positions against the resistance of the sled. This worked really good and helped me keep my upper body back while I used my hips and legs. I did 5 or 6 sets on each side here.

4. More Turns w/ KB - Did some turns with my off hand. That is a mess, but I think it will help my overall coordination.

5. Band Rotations - Green Band attached low. 3 sets 10 reps. I practiced leading with the hips and using my glutes and hamstrings in the "push" leg. This was a good move to.

Thoughts -

This was a good day because it helped me understand the positions I need to hit better. We will see how this works.

Here is the latest Week in Review Video.
 
9/5/08

Wall ball throws-
50 in 1:40
30 in 1:00
20 in 0:40

Ring push ups-
Max reps 45 sec
Max reps 30 sec x2

Truck push-
down the street and back x2
 
9/8/08

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I did:

Three rounds of:
Wall-ball, 16 pound ball, just threw it as high as possible
Sumo deadlift high-pull, 80 pounds
Box Jump, 20"+ box
Push-press, 60 pounds
Squat thrusts for reps

I didn't count. I just went as hard as I could. Pushing past the pain took up enough of my energy for me have any tally going off in my head.

I also rolled no-gi at a friends house today. They schooled me. I felt like I was new all over again. We also did some leg kicks and ****.
 
9/9/08

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

I did:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 240
Ring dips: body weight
Clean: 120

Time was 43:25. Next time's goal is 35 minutes.

Afterward, I did some standing ab rollouts.

Post Workout: Whey. And KFC. :D
 
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G, Where you at?

9/15/08

Rolled nogi for an hour. **** BODY TRIANGLES. I got caught in one last week and my insides felt like they shifted around. Fortunately the guy didn't tighten it too much this time around and dumbed his game down enough to give me something to work at.

Then I hit the gym.

OH press-
3 @ 115
3 @ 145
3 @ 155
3 @ 165
2 @ 175

Today's xfit:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

20 minutes. Next time's goal is 15 or less. SCREW THRUSTERS. I knew this workout of the day looked too easy to be true.

-edit- Looks like a good time is sub 5 minutes. That's insane. I lost a lot of time and energy on the front squat portion. It's been a while since I've done them and I didn't get into a rhythm until the end. I think I go too low on the front squats-- I bounce off my calves.
 
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9/17/08

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

I did:

135 pound Power cleans, 3 reps
6 ring push-ups
9 Squats

6,5,3,2(+2 PC),2(+3 PC, +6 RPU)
 
Hey everybody!!!!!! I have been out of town and busy. Am back though. So here are some workouts.

Thursday Sept 11

I was in Columbus, OH to be in a wedding, and before a 4 day stint of debauchery I decided to get a workout in.

Made it to Rogue Fitness. Bill was awesome and took me for a ride in the "new" 1972 Duce and a Half. That thing is awesome.

1. D-Flex

2. KB Drills - Did spin drill with a 32lb, 44lb, and 50.....something lb kettle bell. Lots and lots of reps. The flow felt pretty good and everything was great. Probably 20 minuets of work here.

3. Log Press - Got to use a wood log. It is pretty cool. I like the steel version much better. Something about taking in a breath of sawdust or whatever. Went up to 205 for 5 sets of 5 reps.

4. Olympic Squat - Decided to do some Olympic squats. Did high bar, double bounce off the bottom to get a good feel for them. These went great. 315 for 5 sets of 3 reps.

5............ There was no 5. That must have been the workout.

There was a wind storm in Ohio on Sunday. It was awesome. We sat on our friends deck and watched trees come down in the woods. Pretty cool. I guess there were 70+ mile an hour gusts.

There was no power........ So we decided to grill. We set up the grill behind my buddy's shed to somewhat protect us from the wind. This was SUPER COOL. We are grilling away. My friends neighbors are chasing their trampoline across peoples yards, trees are coming down in the woods, we are wearing glasses to protect our eyes from flying debris.

That was fun. My buddy still does not have power at his house. They are saying next Monday it will be back on.

Tuesday Sept 16

1. D-Flex

2. Overhead Stone Heave

3. Standing Throws - After a rocky start with the 21lb stone I hit a series of throws at 27 and 28 feet. That was good.

4. Sheaf - I needed a bit to get used to this again as well. After another rocky start I was hitting about 21 feet with the 20lb sheaf.

5. 22lb Hammer - This went pretty good. Not a ton of throws here. Hit a good 72 footer and followed it by a 69 and called it a day.

To the gym -

6. Olympic Squats - I wanted to try our my new Olympic lifting shoes. They were cool. Used the Buffalo bar and did 4 or 5 sets of 3 reps, double bouncing squats with 325.

7. Lat Pull-Downs - Worked up to 200lbs for 10 reps. 5 sets.
Super-Set
8. Incline Bench Press - Worked up to a triple with 305lbs.

9. Shrugs - Did 3 sets 10 reps with 225lbs on just a normal bar.

10. Round Back Deadlifts - Did 2 sets of 10 reps with 225lbs. These felt great. This is another great exercise I would like to get back to doing more often.

Thoughts -

Well..... For being completely unprepared and not training that much, I am pretty ready for the Charleston game. Everything throwing-wise is going well. We will see how it goes.

After Charleston I will be getting more into hitting the weights harder again. I am looking forward to it. Though I am not going to completely cut out the throwing stuff this year like I did last year. I am not good enough at throwing to do that.

That is all for now. Training will happen again today.
 
9/19/08

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

20:15. The first round of back extensions was with 25 lbs. When it became apparent that it was ****ing insane to do 100 more, I did BW.
 
9/20/08

The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I did:

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Db swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 16 pound ball
50 Burpees
50 Single jumps with a 15 lb rope

Time was 34:10
 
I will start with Thursday and then get on to the Charleston Game.

Thursday

1. D-Flex

2. Overhead Stone Heave

3. Heavy Weight - I could tell that I had not thrown the heavy weight in quite some time. There was a big mess of fouling and then throwing 15 feet.

Then, after about 40 min, I found a groove and got things rolling in the 25 foot range.

4. Hammer - Not too many throws here since I had a lot of heavyweight throws. Hit 72 feet.

5. Weight Over Bar - 1 throw at 11 feet. It felt good and I was done.

Charleston Game on Saturday

This was a great game with a lot of great people. They had the guys in from the 1972 game, that was pretty cool.

The competitors were great and there were a lot of good guys. I think medals went out to 7 or 8 different guys.

This games marks the end of my first year of Highland Competition. It has been good, gains have been made and all my throws in this game were much better than in the same game last year. I think I am going to make Charleston my milestone game every year to see how things are going. That is cool.

1. Sheaf - The sheaf was 22.4lbs. Sooooo.... A little heavy. It took me a second to warm up and I got 18 feet on the third try, 20 feet on the first try, and was really close on 22 feet.

2. Open Stone - 2olb stone. Hit 30 feet 10 inches on the first throw and 2 inches less on my second throw. The third was under 30 feet.

3. Heavy Weight for Distance - This is where the wheels came off a bit. I fouled the first 2 throws. Not a little, like "that was probably a foul" but a lot, like "dude, you were 3 feet outside the box."

I pulled it together on the third throw and hit a 26 foot throw.

4. Light Weight - Apparently not practicing much is a problem. I fouled the first and last throw. My second I hit 49 feet.

It is safe to say that the weight events could have gone better.

5. Weight Over Bar - This went pretty good. I cleared 11 feet 6 inches. (we started at 10'6") I still have a little "aiming" issue here, but all in all that was good. I should have got 12'6" but then there are a lot of should haves. 11'6" is still my best WOB in contest.

6. 22lb Hammer - This was pretty good. I hit 69' on the first throw and 71'11" on my second throw. 68' on the third throw I think.

This was good. My first 70+ throw in contest. So that was good.

7. Caber - Um. I do not know how big or heavy it was. It felt light. I did have balancing issues, and Hanging on to it issues on the first 2 tries. On the third I pulled it together a bit and I do not know exactly the angle, I did not flip it, but things went better.

Thoughts -

This was a good day. I got 7th overall (out of 10) so that was not bad. All my throws were better than the same game last year, so that is good as well. There were a lot of good competitors and everyone was great to hang around with and compete with. They made it a great day.

Things I need to do....... Compete more, I like to compete, and it keeps me more motivated to get better, so probably something I will do more of.

I was going to have this be my last game and then start lifting more, but now I think I am going to try to hit a couple more in October and get some more competition experience since that is what I a lacking.

That is all for now.
 
Cool **** G. Events only in Carolina?
Click to expand...

I go to North Carolina, South Carolina, and Georgia. There are a boatload of games down here. So I do not have to travel far while I am gaining experience.

Alright everyone. Here is the thing.

I am in at the Waxhaw game and at the Hendersonville game. So that will be pretty cool.

I will be throwing directly against my Nemesis at the Waxhaw game. It will be the first head to head contest. :mad:

On to some training.

Tuesday

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - 3 throws.

4. Glide Throw - Yes, I am learning the glide. This was my first day and I am sure things will get better. I did a glide-stop-throw type of thing. I was able to chuck the 17lb stone 35feet a bunch of times.

I think the glide is going to be good. Practice, practice.

5. Heavy Weight - Everything hit on all cylinders. I throw a mess of 26 feet and hit 2 throws, one at 28'8" and one at 28'2". That was awesome. It is the first time I have been able to repeat the upper 20lb range.

On to the weight room.

6. Shrugger Power Shrugs- sets of 3 reps at 190lbs, 280lbs, 370lbs, and 420lbs.

7. Shrugger Lockout and Shrug - I am not going to call these power shrugs. Sets of 3 reps at 460lbs, 510lbs, 550lbs, 600lbs, and 640lbs. This felt pretty good. My traps are sore today.

8. Log Press - Worked up to 236lbs for 3 reps.

9. Hurricane Seated Front Triceps Press - 3 sets 10 reps at 190lbs.

10. Underhand Grip Lat Pull-Down - 3 sets 10 reps working up to 200lbs.

Thoughts -

This was a great day. The throwing went really well and I felt like a million bucks after the lift. All in all very cool.
 
Thursday

1. D-Flex

2. Sheaf - I throw the sheaf pretty much straight up and down and have taken the same distance away from the bar as I use in the WOB. (I know, pretty crazy) Things went well. I hit 21 feet and started running into aiming issues. Overall things went well.

3. Weight Over Bar - Set the bar at 11'8" and started throwing. I hit 10 in a row over that height and called it a day.

Back to the gym.

4. Overhead Squats - sets of 3 at 45lbs, 95lbs, 115lbs, 145lbs, 145lbs. This felt pretty good. I started to remember back in the day when I could overhead squat heavy weight. I might see what I can get it up to.

5. Bench Press - Used the long curl bar. sets of 10 reps. 35lbs, 125lbs, 215lbs, 265lbs, 305lbs. The reps felt pretty good. I think this is the first time I have done sets of 10 in the bench press in a long time. Cool.

5. Seated Row on the Functional Cable Column - 270lbs, 3 sets 15 reps.

6. Shrugs - 3 sets 15 reps. 190lbs.

That is all for the day. Things seem to be going quite well.

Thoughts -

I went through a spell where I did a lot of throwing and almost no weight lifting. I have to say that I feel better mentally when I am lifting. It just feels like the right thing to do. Even if I do not go super heavy. Getting it done sets my head right.
 
28 days to Ironman and then I am coming baby! glad to see you posting more again.

Lei rests when you are away, totally takes advantage of it :cool:

I wanna get me some raw strength back and fling a caper or sumpin like that! Maybe I'll have to start with a pencil, but I am "advanst in dum" so I'll be up to a magic marker quick!

FF
 
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