CrossFit HardCore in Boca Raton, FL:

5 rounds:
10 split jerk 95#
10 KBS (OH) 70#
10 KB TGU (5R & 5L) 26#

Time: 19:00

BJJ private lesson & training with Pablo Popovitch

CrossFit HardCore in Boca Raton, FL:

4 rounds:
40m walking OH lunge 45#
25 box jumps 24"
25 toe to bar
25 pushups

Time: 34:03

CD FAA BJJ practice in morning

FAA BJJ practice in morning

Front Squat
3-3-2-2-1-1

60kg (132#) x3
70kg (154#) x3
90kg (198#) x2
100kg (220#) x2
110kg (242#) x1
120kg (264#) x0

Run 1 mile on treadmill w/ 2 deg. incline (@ 9600' altitude in Breckenridge, CO)

Time: 9:30

FAA BJJ practice in morning

OHS
3-3-2-2-2-1-1-1

155# x3
155# x3
165# x2
175# x1
175# x0
185# x1
205# x0
205# x0

Cool down:
Row 40 cal
30 Russian KBS 55#
10 clapping pushups
Row 30 cal
30 Russian KBS 55#
10 clapping pushups
Row 20 cal
30 Russian KBS 55#
10 clapping pushups
Time: 11:25

Max reps weighted pushups
25# - 35# - 45#

36 @ 25#
25 @ 35#
18 @ 45#

Cool down:
10-9-8-7-6-5-4-3
1-2-3-4-5-6-7-8
Squat cleans 135#
pullups w/ 35# kb
Time: 21:45

3 rounds:
Run 400m
21 SDHP 95#
9 man makers* 2x30#

Time: 21:23

*1 man maker = 1 DB pushup, 1 DB L row, 1 DB R row, 1 DB squat clean thruster

FAA BJJ practice in evening

Split Jerk
3-3-3-1-1-1

145# x3
165# x3
185# x3
205# x1
225# x0
225# x0

Cool down:
25-20-15
"Around the world" shovel over 24" box 45#
pushups w/ feet elevated 24"
Time: 11:14

FAA/SMAA BJJ practice in morning

Clean
1-1-1-1-1

175# x1
195# x1
215# x1
225# x1
235# x0

Cool down:
21-15-9
burpees
kb swing 55#
ball slams 15#
Time: 6:15

FAA BJJ practice in evening

Max reps pullups, 3 rounds:

31
25
20

Cool down:
Run 800m
21 press 95#
Run 800m
21 push press 95#
Run 800m
21 push jerk 95#
Time: 20:51

FAA BJJ practice in evening

AMRAP in 20:00 of:
10 wall ball 20#
10 box jump 24"
10 deadlift 205#
10 burpees

Results: 5 rounds completed in 20:00

Cool down: max height box jump
Results: 50"

Push Press
1-1-1-1-1-1-1

145# x1
165# x1
175# x1
190# x1
200# x0
200# x0
200# x1

Cool down: AMRAP in 12:00 of:
2 hang power cleans 135#
3 clapping pushups
4 c2b pullups
10 mountain climbers
Results: 13 rounds & 3 cpu completed in 12:00

"LUMBERJACK 20"
20 deadlift 275#
Run 400m
20 kb swing 70#
Run 400m
20 OHS 115#
Run 400m
20 burpees
Run 400m
20 c2b pullups
Run 400m
20 box jumps 24"
Run 400m
20 db squat cleans 2x50#
Run 400m

Time: 38:14

FAA BJJ practice in morning

Press
3-3-3

135# x3
145# x3
150# x1

Cool down:
12-10-8-6-4-2 ground to overhead 135#
2-4-6-8-10-12 box jump burpees 20"
Time: 13:33

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in morning

Row 5k

Time: 21:04.6

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in morning

4 rounds:
Run 400m
15 OHS 95#

Time: 14:13

FAA BJJ practice in evening

FAA BJJ practice in evening

Row 500m
5 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 400m
4 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 300m
3 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 200m
2 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 100m
1 round:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)

Time: 45:17

SMAA BJJ practice in evening

Light Run Memorial Park (2.9mi)

Time: 24:45

FAA BJJ practice in morning

"GI JANE"
100 burpee pullups

Time: 9:57

As many reps as possible in 10:00 of "shoulders to overhead" 135# immediately followed by 1 mile run

Results: 55 reps completed in 10:00
Run time: 8:13

Cool down:
5 rounds:
1:00 crossovers
:30 plank

Deadlift
3-3-3-1-1-1

245# x3
265# x3
295# x3
335# x1
350# x0
350# x0

Cool down: 50 wall ball, 50 pullups
Time: 7:12

FAA BJJ practice in evening

FAA BJJ practice in evening

Pullups
1-1-1-1-1

75# x1
95# x1
105# x0
105# x0
105# x1

Cool down: AMRAP in 12:00 of:
5 deadlifts 225#
10 clapping pushups
15 squats
Results: 8 rounds and 5 deadlifts completed in 12:00

WOD 1:
30 squat clean thrusters 135#

Time: 6:57

WOD 2:
Row 3 miles

Time: 19:49.5

Light Run Memorial Park (2.9mi)

Time: 24:44

FAA BJJ practice in evening

Power Clean
3-3-3-1-1-1

135# x3
155# x3
175# x3
185# x1
200# x1
210# x0

Cool down: 135# cleans, 135# push press, & sprints

FAA BJJ practice in evening

OHS
8-8-8

110# x8
125# x8
140# x7

Cool down: AMRAP in 8:00 of 6 FS 135#, 6 lateral burpees
Results: 6 rounds completed in 8:00

FAA BJJ practice in morning

12-10-8 of:
Back squat 135#
Box jump 30"
Row (calories)
Box jump 30"
Deadlift 205#
Box jump 30"
Thruster 135#
Box jump 30"
Wall ball 20#
Box jump 30"

Time: 42:48

6 rounds:
2 deadlift 255#
4 front squat 165#
6 burpee pullups

Time: 10:44

FAA BJJ practice in evening

FAA BJJ practice in evening

15-12-9-6-3
Deadlift high pull 95#
L-sit pullups
Box jump 24"

Time: 14:13

Carlos Machado BJJ seminar

10-9-8-7-6-5-4-3-2-1
deadlift 135#
push jerk 135#

Time: 11:48

FAA BJJ practice in evening

4 rounds:
Run 800m
rest 4:00

Results: 3:08, 3:29, 3:25, 3:27

Cool down: tabata push press 45# (hold at top during rest)

FAA BJJ practice in evening

OHS
3-3-3 (at 85% of 3 rep max)

155# x3
155# x3
155# x3

Cool down: AMRAP in 15:00 of:
Run 60m
4 clapping pushups
8 kb swing 55#
12 abmat situps
Results: 9 rounds & 10 situps completed

FAA BJJ practice in morning

7 rounds:
3 deadlifts 280#
5 chest to bar pullups
7 box jumps 30"
run 200m

Time: 19:13

FAA BJJ practice in evening

Press
3-3-3

115# x3
125# x3
140# x3

Cool down:
21-15-9
push press 95#
squat clean 95#
Time: 11:10

FAA BJJ practice in evening

5 rounds:
7 OHS 115#
Run 200m

Time: 12:00

Run 400m
5 rounds of:
*(3 deadlift 275#)
*(6 lateral burpees)
*(9 slam ball 15#)
Run 400m

Time: 11:56

Cool down: 4 rounds of :10 deadlift 275#, :20 mountain climbers; followed by 200m run

FAA BJJ practice in evening

AMRAP in 12:00 of:
5 Handstand pushups
10 front squat 155#
70m run

Results: 3 rounds + 5hspu & 10FS completed in 12:00

Cool down: run 800m

FAA BJJ practice in evening

FAA BJJ practice in evening

20-18-16-14-12-10-8-6-4-2
2-4-6-8-10-12-14-16-18-20
Pullups
bench press (shoulder blades on med ball) 80#

Time: 20:35

FAA BJJ practice in morning

Broad jump 25m (count # of jumps*)
8* deadlifts 160#
21 lateral burpees
21 kb swings 55#
Broad jump 15m (count # of jumps*)
5* deadlifts 205#
15 lateral burpees
15 kb swings 55#
Broad jump 10m (count # of jumps*)
3* deadlifts 255#
9 lateral burpees
9 kb swings 55#

Time: 14:42

*the number of jumps taken each round = the number of deadlifts that round

FAA BJJ practice in evening

FAA BJJ practice in evening

20:00 running clock
Do a pullup ladder (1 pullup, 2 pullups, 3 pullups, ... 10 pullups, ...)
If you drop from the bar before completing the number of pullups in the set, you must do that set over before moving to the next number.

Results: Set of 15 pullups completed, no failed sets

Cool down: as many handstand pushups as possible in 5:00
Results: 30 hspu in 5:00

FAA BJJ practice in morning

"FRAN"
21-15-9
thrusters 95#
pullups

Time: 5:30

BJJ & MMA practice in evening (Art of Defense, Corpus Christi)

Every minute on the minute do 3 lateral jump burpees. Use remaining time in the 1:00 to do Curtis P's* w/ 75# until you reach 30 Curtis P's.

Time: 13:42

*1 Curtis P = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

Light Run Memorial Park (2.9mi)

Time: 25:54

Row 1000m
30 deadlifts 225#
Run 1000m

Time: 14:24

FAA BJJ practice in evening

WOD 1:
Press
3-3-3-3

115# x3
125# x3
140# x3
145# x1

WOD 2:
AMRAP in 12:00 of:
3 push jerk 155#
6 kb swing 55#
1 sprint

Results: 9 rounds completed

FAA BJJ practice in evening

FAA BJJ practice in evening

IBJJF US Nationals

September 12-13

Carson, CA

Lost to Megaton by armbar in opening round

Run 1.5 miles on treadmill with 2° incline

Time: 15:00

Cool down: walk .25mi

Run 3 miles on treadmill with 2° incline

Time: 22:30 (8:02, 7:30, 6:58)

Cool down: walk .25mi

Run 10m @ 1:00
Run 20m @ 2:00
Run 30m @ 3:00
...
continue until unable to complete distance in the 1:00

Results: completed 14 rounds (140m @ 14:00)

Cool down: 30m straight leg bear crawl, 30m lunge walk, 30m broad jumps

Row 5k

Time: 20:46.7

BJJ practice in evening ***promoted to black belt tonight!!!

Moderate 3 mile run

Time: 23:44

Spin class followed by 500 yard swim

Light Run Memorial Park (2.9mi) - time not kept

"THE CHIEF"

AMRAP in 3:00 of:
3 power cleans 135#
6 pushups
9 squats

rest 1:00 and repeat the cycle 4 more times (for a total of 5 rounds)

Results (rounds completed per cycle): 5, 4, 4, 3, 3

Cool down: run suicides for 3:00

Light Run Memorial Park (2.9mi)

Time: 23:21

BJJ practice in evening

2 rounds:
20 true pushups (hands and feet on parallettes)
Run 200m
20 abmat butterfly situps
Run 200m
20 air squats
Run 200m
20 good mornings 45#
Run 200m
20 KB swings 55#
Run 200m

Time: 19:16

Light Run Memorial Park (2.9mi)

Time: 23:59

BJJ practice in evening

Run Memorial Park (2.9mi)

Time: 23:26

BJJ practice in morning

3 rounds (once you pick the bar up, you can't set it down until workout is over):
10 deadlift 75#
8 hang squat clean 75#
6 push press 75#
4 overhead squat 75#

Time: 5:33

Thruster
1-1-1-1-1

155# x1
175# x1
195# x1
205# x0
205# x0

3 rounds:
50 wall ball 20#
30 pullups

Time: 23:48

BJJ practice in evening

Run Memorial Park (2.9)

Time: 23:54

BJJ practice in morning

BJJ practice in evening

WOD 1:
7 rounds (not timed):
1 squat clean thruster 145#
2 push jerk 145#
3 front squat 145#
***do not drop bar in middle of a round

WOD 2:
15:00 continuing clock, each minute on the minute complete a round of:
1 squat clean 165#
5 pullups
20 mountain climbers
*** if unable to complete the round in the 1:00 allotted, run 400m

Results: 13 rounds completed in 13:00, 400m run x1

4 rounds:
Run 400m
5 (k2e followed by c2b dead hang pullup)
25 kb swing 55#

Time: 18:30

Cool down: tabata med ball situps

BJJ practice in evening

BJJ practice in morning

Max # 135# squats 2:00
run 400m
25 k2e
400m w/ 75# bar overhead
25 k2e
400m farmer's walk (55# & 35# kb)
penalty burpees*

*3 burpees for every time you put 75# bar or kb's down

Time: 34:32, 40 squats, 24 penalty burpees

BJJ practice in evening

BJJ practice in morning

Run 1 mile
25 lateral burpees
30 squat clean thrusters 135#
25 lateral burpees

Time: 21:04

BJJ practice in evening

Deadlift
1-1-1-1-1

275# x1
305# x1
335# x0
335# x0
325# x1

Cool down: AMRAP 15 minutes of:
9 box jumps 24"
6 pullups
3 burpees
Results: 14 rounds completed in 15:00

BJJ practice in evening

3 rounds:
In 5:00, run 400m followed by as many 135# C&J as possible for remainder of time
rest 1:00
In 5:00, run 400m followed by as many 24” box jumps as possible for remainder of time

Results:
Round 1: 14 C&J, 53 box jumps
Round 2: 13 C&J, 51 box jumps
Round 3: 13 C&J, 45 box jumps

BJJ practice in evening

5 rounds:
Row 15 cal
15 SDHP 55#
15 box jumps 24"
Run 200m

Time: 20:38

BJJ practice in evening

2 rounds:
30 1 arm kb swing 35# (L)
30 overhead lunges 45# plate
30 1 arm kb swing 35# (R)
30 overhead lunges 45# plate

Time: 10:35

Cool down: 600m row
Time: 2:07.2

BJJ Practice in evening

ADCC Texas Championships Regional Tournament

3rd place, 65.9kg (145lb) and under, expert division

BJJ practice in evening

"DANIEL"
50 pullups
Run 400m
21 thrusters 95#
Run 800m
21 thrusters 95#
Run 400m
50 pullups

Time: 23:00

Run Memorial Park (2.9mi)

Time: 22:47

Row 1k followed by
21-15-9
Front squat 135#
GHD back extensions

Time: 13:11

BJJ practice in evening

BJJ practice in morning

Run Memorial Park (2.9mi)

Time: 22:49

"CINDY"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

Results: 20 rounds completed

Cool down: planks, side planks, situps, crossovers, run 400m

10-9-8-7-6-5-4-3-2-1
Push press 115#
Double unders

Time: 6:48

Cool down: sprints & box jumps

BJJ practice in evening

Run Memorial Park (approx. 3mi)

Time: 23:04

BJJ practice in morning

100 thrusters 85#
*Start workout w/ 5 burpees and do 5 burpees every minute on the minute - using the remainder of each minute to do thrusters. Workout ends at 100 thrusters or 30:00, whichever comes first.

Results: 85 thrusters in 30:00

Weighted dead hang pullups
5-5-5-5-5

10# x5
25# x5
45# x5
55# x5
70# x3

5 rounds:
5 deadlifts 225#
10 pushups
20 squats

Time: 6:40

Squat
3-3-3-3-3

175# x3
195# x3
215# x3
235# x3
250# x2

Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5

Press:
115# x1
135# x1
145# x1
155# x0
155# x0

Push Press:
155# x3
165# x3
175# x2
180# x1
170# x3

Push Jerk:
115# x5
135# x5
155# x5
160# x5
165# x4

*Still limited by injured hand

21-15-9
Box jumps 24"
kb swing 35#
SDHP 75#
end w/ 200m run

Time: 6:05

BJJ practice in evening

15:00 cutoff
Run 1 mile
As many OH squats as possible w/ remainder of time 75#

Results: 7:08 mile and 40 OH squats (close grip b/c of injured hand)

Cool down: tabata abmat situps, tabata crossovers, :45 burpees

BJJ practice in evening

4 rounds:
Run 400m
50 squats

Time: 12:40

2009 Texas Police Games Submission Wrestling Championships

1st place: Brown Belt Open Weight

My semifinals match against Robert Ross (Fort Worth PD, Team Lutter): http://vimeo.com/5331051

My finals match against Keith Bucklew (Katy PD, Elite Martial Arts): http://vimeo.com/5330769

BJJ practice in evening

25-20-15-10-5 pushups
5-10-15-20-25 kb swing 55#

Time: 6:35

AMRAP 3:00 of:
15 box jumps 24"
15 SDHP 55# kb

Results: 2 rounds completed in 3:00

Cool down: 5-5-5-5-5 front squat 135#; 3-3-3-3-3 front squat 155#

BJJ practice in evening

BJJ practice in morning

5 rounds:
Run 200m w/ 50# sandbag
10 GHD situps
max # press 2 x30# db
(rest while partner does a round)

Press #'s:
1: 21
2: 18
3: 16
4: 15
5: 15

BJJ practice in evening

"JOSH"
21 OH Squats 95#
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups

Time: 14:00

BJJ practice in evening

3 rounds:
Run 400m
15 thrusters 95#
15 SDHP 95#
15 lateral jump burpees

Time: 19:55

BJJ practice in morning

100 burpees

Time: 5:23

Max kb swings 55#

Results: 30 swings

Row 1k

Time: 3:53

BJJ practice in evening

50 man makers 2 x30#

Time: 12:40

2009 IBJJF World Championships of Brazilian Jiu Jitsu
June 4-7, 2009
Long Beach, CA

My open weight match against Erik Soderbergh (2009 Pan American bronze medalist, heavyweight):


My feather weight match against Justin Rader (2009 Pan American silver medalist, 2008 World bronze medalist & Pan American silver medalist, 2007 World and Pan American champion, 2006 Pan American bronze medalist):

AMRAP in 20 minutes:
5L and 5R kb turkish situps 25#
5L and 5R kb pushups 25#
Run 200m

Results: 10 rounds completed in 20:00

Cool down: 5:30 of kb swings, etc.

BJJ practice in evening

BJJ practice in morning

AMRAP in 12 minutes:
5 thrusters 135#
10 lateral jump burpees

Results: 7 rounds completed in 12:00

BJJ practice in evening

6 rounds (not timed):
12 press 95#
12 pullups
1:00 rest

BJJ practice in evening

10 rounds w/ 20# vest:
Run 200m
5 pullups
10 kb swing 55#
15 pushups

Time: 29:51

BJJ practice in morning

5 rounds:
7 kb thrusters 2 x55#
11 burpees

Time: 11:11

Press
1-1-1-1-1

115# x1
135# x1
150# x1
155# x0
155# x0

Cool down:
3 rounds: 5 power clean & jerk 135#, 10 burpees
Time: 3:44

BJJ practice in evening

BJJ practice in evening

5 rounds:
Row 250m
5 squat clean thrusters 135#
5 chest to bar pullups

Time: 13:23

BJJ practice in morning

3 rounds:
Run 400m
30 burpees

Time: 10:45

Front Squat
3-3-3-3-3

205# x3
225# x2
225# x1
215# x3
225# x0

Cool down: 10 front squats 155#, 1:00 rest, 10 front squats 155#

BJJ practice in evening

5 rounds
Run 400m
max reps 95# push press in 3:00

Push press reps: 44-37-33-30-32

BJJ practice in evening

Row 500m
30 burpees
10 push jerk 165#

Time: 6:17

4 rounds:
10 push jerks 135#
20 lateral jumps
10 clapping pushups

Time: 9:52

BJJ practice in evening

3 rounds (w/ 20# vest)
Run 400m
21 kb swing 55#
12 dead hang pullups

Time: 16:08

Cool down: pushups, planks, crossovers, v-sit holds, in & outs

BJJ practice in morning

21-15-9
SDHP 95#
ring dips

Time: 3:33

Cool down: 30 box jumps 36"

BJJ practice in evening

Workout 1:
45 thrusters 95#
45 pullups

Time: 9:32

Workout 2:
AMRAP 20 min.
5 pushups
10 knees 2 elbows
15 box jumps 24"

Results: 9 rounds completed

BJJ practice in evening

Press
3-3-3-3-3

115# x3
125# x3
135# x3
145# x0
140# x2

BJJ practice in morning

3 rounds:
Run 600m
10 clean & jerk 135#

Time: 14:29

21-15-9
kettlebell swings 70#
pushups

Time: 2:57

5 rounds:
85' farmer's walk 55# kb and 35# kb (holding one overhead)
85' sprint
15 burpees
85' lunge walk

Time: 10:33

Cool down: 6 rounds of :20 kb swing 55#, :10 hold bottom of goblet squat 55#

BJJ practice in evening

Clean & Jerk
1-1-1-1-1-1-1

155# x 1
165# x 1
175# x 1
185# x 1
195# x 1
205# x 0 (good clean, failed on jerk)
205# x 0

Texas International Grappling Festival
Pro Division 8 man Tournament

First Round

Andre Monteiro v. Brandon Mullen
(Brandon Mullen by points)

Renan Chavez v. Josh Hill
(Chavez by points)

Jace Pitre v. Justin Rader
(Rader by submission)

Wesley Gann v. Renato Tavares
(Tavares by submission)

Second Round

Brandon Mullen v. Renan Chavez
(Chavez by points)

Justin Rader v. Renato Tavares
(Rader by points)

Championship Round

Justin Rader v. Renan Chavez
(Rader by points)

5 rounds:
30 wall ball 20#
10 burpees

Time: 11:54

5 rounds:
max kettlebell floor press 2 x 55#
max pullups
25 box jumps 24"

Results:
floor press (17-16-15-3-15)
pullups (35-20-20-20-25)

Cool down: run 800m, 200m farmer's walk w/ 2 x 55# kb

BJJ practice in evening

1:00, :45, :30, :15 of:
Wall ball 20# (34-20-15-8)
Knees to elbows (23-12-10-5)
Squat cleans 135# (6-4-3-2)
Burpees (16-12-8-6)
:30 rest

Score: 184

BJJ practice in evening

3 rounds (w/ 20# vest on):
10 box jump burpees 24"
20 kettlebell swings 53#

Time: 7:19

BJJ practice in morning

5 rounds:
10 pullups
7 overhead squats 115#
5 ring dips 20#

Time: 9:07

10 rounds (not timed):
10 overhead squats 95#
10 ring dips

Cool down: run 400m

Row 500m: 1:37

7 rounds:
10 pullups
25 abmat situps

Time: 11:35

Cool down: 10 squat clean thrusters 135#

BJJ practice in evening

BJJ practice in morning

5 rounds:
Row 252m
10 kb SDHP 55#
10 kb swing 55#
10 burpees

Time: 15:50

Max weight front squat
3-3-3-3-3

185# x 3
215# x 3
235# x 2
235# x 0
235# x 0

BJJ practice in evening

21-15-9
3:00 rest
15-12-9
3:00 rest
12-9-6

30" box jump
55# kettlebell swing
ab mat situps

Time: 21:53

Cool down: flutter kicks, in & outs, cross overs, swimmers, plank, burpees, mountain climbers, 400m farmers walk w/ 2 x 55# kettlebells, 1 mile run

Run 3 miles on treadmill with 2° incline

Time: 22:25

AMRAP 20 minutes
Run 400m
Max KB floor press 2 x 35#

Press numbers:
41
20
15
17
13*

*time ran out during this set

Cool down: sprints

BJJ practice in evening

Max weight deadlift

135# x 5
165# x 5
185# x 3
205# x 3
235# x 1
255# x 1
285# x 1
320# x 1

BJJ practice in morning

30 front squat 75% bodyweight - 120#
Row 1 mile (1610m)

Time: 8:13

Cool down:
3 rounds: :30 crossovers / :30 in & out
2 rounds: :30 planks / :30 pushups
:30 burpees
run 400m

"JACKIE"
Row 1k
50 thrusters 45#
30 pullups

Time: 8:04

Max weight overhead squats
3-3-3-3-3

115# x3
145# x3
165# x0
165# x3
185# x2

Cool down:
5 rounds
6 overhead squats 75#
12 side jump burpees
Time: 6:52

BJJ practice in evening

Run 800m
25 ring dips
10 pullups
15 ring dips
15 pullups
10 ring dips
25 pullups
Run 800m

Time: 14:23

Cool down: max # reps shoulder press 95#
Results: 12

BJJ practice in evening

Row 5k

Time: 20:27

Carlos Machado BJJ seminar in afternoon

"FREDDY'S REVENGE"
5 rounds:
5 push jerk 155#
10 burpees

Time: 8:58

3 rounds:
Row 500m
12 deadlift 225#
21 ring dips

Time: 13:50

AMRAP 15 min
7 overhead squats 95#
14 pass throughs

Results: 9 rounds completed

Cool down: Run 1k
Time: 4:39

Row 5k

Time: 21:16

5 rounds:
10 chest to bar pullups
kangaroo hop 240'

Time: 12:05

BJJ practice in evening

Bayou City CrossFit / CrossFit Houston Spring Challenge

Workout 1:

5 rounds:
5 thrusters 135#
10 box jump burpees 20"

Time: 7:18 (3rd place by :01)

Workout 2:

1 mile cross country run

Time: 7:11

Workout 3:

5 rounds:
5 "Curtis P's" 95#
10 wall ball 20#
15 kb swing 55#
***200m run w/ 100# sandbag after 5 rounds

Time: 17:54

Results for day: 4th place out of 31

5 rounds:
2 press 95#
4 push press 95#
6 push jerk 95#
2:00 max # box jumps 24"

Results (round - # box jumps)
1 - 41
2 - 41
3 - 41
4 - 42
5 - 45

AMRAP in 15 min:
10 kettlebell swings 35#
10 dead hang pullups
10 clapping pushups

Results: 8 rounds completed

Cool down: 10# partner med ball situps/throw - 1:00, :45, :40, :35, :30, :25, :20

BJJ practice in evening

AMRAP in 15 min:
20 wall ball 20#
10 db snatch R 15#
10 db snatch L 15#

Results: 4 rounds completed

Cool down: 15 Curtis P's* w/ 2 x 15# db

*1 Curtis P = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

BJJ practice in evening

BJJ practice in morning

4 rounds:
5 deadlift 250#
10 box jump burpees 20"
15 knees to elbows

Time: 11:03

3 rounds:
Run 400m
21 sumo deadlift high pull 95#
15 pullups

Time: 15:25

Weighted pullups
3-3-3-3

53# x 3
55# x 3
73# x 3
83# x 3

Rest 5:00

15-10-5
hang squat clean 95#
lunge 95#
push press 95#

Time: 8:00

BJJ practice in evening

7 rounds:
10 sumo deadlift high pull 95#
10 ring dips

Time: 7:55

I competed in the "Animal Fightwear Submission Championships" today.

Results:

1st place, brown & black belt gi division, 148-187 lbs weight class.

1st place, advanced no gi division, lightweight (148-160 lbs).

All matches won by submission.

Bodyweight this morning: 152 lbs.

Here's my semifinal match in the no-gi lightweight division:

5 rounds:
Row 300m
30 pushups

Time: 12:54

75 knees to elbows
*6 Turkish getups w/ 50# sandbag every time you let go of bar

Time: 11:18 (w/ 24 Turkish getups)

Cool down: 10 sprints

BJJ practice in evening

As many rounds as possible in 20 min:
15 walking lunges w/ 55# kettlebell
15 kettlebell swings 55#

Results: 9 rounds completed

Cool down: run 1 mile
Time: 7:47

BJJ practice in evening

21-15-9
box jumps 24"
kettlebell swings 53#
sumo deadlift high pull 75#

Time: 7:25

Cool down: 100 abmat butterfly situps & 30 GHD back extensions

7 rounds:
7 push jerk 135#
7 chest to bar pullups

Time: 13:04

4 rounds:
Run 400m
21 DB power cleans 2 x 30#
15 wall ball 20#

Time: 20:51

Cool down: 3 x :30 of crossovers & flutter kicks

3 rounds:
Run 400m
21 pullups
12 handstand pushups

Time: 11:27

Cool down: 6# partner med ball situps/throw - 1:00, :45, :30, :20, :15

BJJ practice in evening

3 rounds:
10 box jumps 36"
10 kettlebell swings 53#
10 push press 95#
10 GHD situps

Time: 6:56

BJJ practice in morning

21-15-9
overhead squats 115#
box jump burpees 24"

Time: 8:14

Run 200m
50 clean & jerk* 95#

Time: 6:00

Rest 5 min

Run 1 mile: 7:20

*not strict clean & jerk, but each rep starts w/ weight on floor and ends w/ bar locked out overhead

Max weight thrusters
1-1-1-1-1-1-1

155# x 1
165# x 1
175# x 1
185# x 1
135# x 1
135# x 1
135# x 1

***re-aggravated old back injury on 185# so lowered wt. to finish workout

Cool down - 7 rounds:
10 wall ball 20#
10 slam ball 15#
Time: 5:29

4 rounds:
5 "Curtis P's" 95#
10 burpees
15 squats

***"1 Curtis P" = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

Time: 9:30

1 back squat 65# @ 1:00
2 back squats 65# @ 2:00
3 back squats 65# @ 3:00
...
each set of back squats must be completed within 1 minute
continue until unable to complete number of back squats in 1:00 time allotted

Results: completed 18 back squats @ 18:00

Cool down: 50 box jumps 20" & 50 step ups 20"

BJJ practice in evening

1 pullup @ 1:00
2 pullups @ 2:00
3 pullups @ 3:00
...
each set of pullups must be completed within 1 minute
continue until unable to complete number of pullups in 1:00 time allotted

Results: completed 15 pullups @ 15:00

Cool down: 100 jumping pullups

BJJ practice in evening

"CrossFit Total"

Back Squat
225# x 1
245# x 1
265# x 0

Press
135# x 1
145# x 1
150# x 0

Deadlift
265# x 1
290# x 1
305# x 1

Score: 245 + 145 + 305 = 695

5 rounds (10 minute cutoff):
7 thrusters 135#
7 box jumps 30"
7 burpees

Time: DNF!!!
4 rounds completed

6 rounds:
run 400m
max rep pullups
2:00 rest

Round 1: 1:17 - 20
Round 2: 1:26 - 15
Round 3: 1:31 - 12
Round 4: 1:45 - 10
Round 5: 1:50 - 10
Round 6: 1:46 - 12

BJJ practice in evening

Max weight push press
3-3-3-3-3

115# x 3
135# x 3
155# x 3
170# x 3
180# x 3

Cool down: 21-15-9 overhead kb swing 55# & burpees
Time: 4:30

BJJ practice in evening

5 rounds (wearing 20# weight vest):
5 push press 135#
20 pushups

Time: 14:10

5 rounds:
2 handstand pushups
4 thrusters 135#
6 box jumps 30"

Time: 5:43

Max weight front squat
3-3-3-3-3

155# x 3
165# x 3
185# x 3
215# x 3
225# x 2

BJJ practice in evening

3 rounds:
400m run
21 slam ball 15#
12 clean & jerk 95#

Time: 14:01

Cool down 1: 1:00, :45, :30, :20 situps w/ 15# ball
Cool down 2: Tabata pullups

Cleans
5-4-3-2-1-1-1-1

5 x 155#
4 x 160#
3 x 165#
2 x 170#
1 x 175#
1 x 180#
1 x 185#
1 x 190#

"NANCY"
5 rounds:
400m run
15 overhead squats 95#

Time: 17:57

10 clean & jerk 135#
5 rounds "Cindy"
10 clean & jerk 135#
5 rounds "Cindy"
10 clean & jerk 135#

***"Cindy" = 5 dead hang pullups, 10 pushups, 15 squats

Time: 16:48

Cool down: 800m run

BJJ practice in evening

5 rounds:
15 box jumps 24"
15 ring dips
15 wall ball 20#
100 jump rope
5 burpees

Time: 16:43

Cool down - max ring dips 1 min: 29

BJJ practice in evening

BJJ practice in evening

"JT"
21-15-9
Handstand pushups
Ring dips
Pushups

Time: 16:22