Wednesday, October 31, 2007

Workout #127

Workout #127
Double KB squat press (16 or 20kg men/ 12kg women), pullups
(It is a squat, then a press. There is no momentum from the squat transferring into the press. There is no pushing or jerking into the press.)

Tuesday, October 30, 2007

Monday's workout #126

Advanced workout: 3 sets 30-20-10 for time
Moderate workout: 3 sets 20-10-5 for time

Kettlebell Straight pulls
Shuttle runs

Saturday, October 27, 2007


400m run
21 kb swings (24kg/16kg)
12 pull ups
3 rounds for time

Wednesday, October 24, 2007

Crossfit classes and Schedule Changes

Next week I will begin offering Crossfit classes at Big John McCarthy's Ultimate Training Academy five times a week.
Class times are:
Monday 8:30 - 9:30 PM
Tuesday 8:30 - 9:30 PM
Wednesday 8:30 - 9:30 PM
Thursday 8:30 - 9:30 PM
Saturday 9:30-10:30AM

I will try and post the daily workouts on this blog.

Women's BJJ and Women's Grappling class times will be one hour starting at 7:30 PM.

And I'm adding a new experimental BJJ/Grappling class for Couples! Several people have requested a class where they can learn techniques, practice and train with their significant other. This class is also a great way to bring in a spouse, girlfriend or boyfriend that hasn't had any training or may be a bit apprehensive about getting on the mat.

Workout #125

400 single jump rope (feet together)
Kettlebell swings
3 sets - 21-15-9

Wednesday, October 17, 2007

Workout #123

100 jumprope (single bounce)
10 kettlebell swings (to overhead lock out) 24 kg men/16kg women
10 sets for time

The Rules

In any field, in any endeavor, in any microcosmic world, you have to learn the rules before you can break them. You have to have an understanding of what you are dealing with. Once you understand the boundaries, the limitations, the edges, then you can (dare I say it) push the envelope or (better yet) break out of the box. LOL!!!! But seriously, when you start your training, you have to learn how the game is played. You have to learn how to move your body in ways that your body is not used to moving. Sometimes students will try a move for the first time and say "It doesn't feel right!" I always wonder how they know what "right" feels like if they've never done it before. Once you train your body to move the correct way and likewise, to respond in the correct way, then you can start to experiment and try out different things. You have to learn the basics first. I'm sure you've heard it a million times...learn fundamentals. Learn basics. Master those first...then you can push envelopes or break out of boxes or mix whatever metaphor you would like.

Saturday, October 13, 2007


Time is passing by so's been a while since I've posted...again. I apologize. I've been doing a lot of teaching and some training here and there. Held tryouts for Big John McCarthy's Ultimate Training Academy MMA fight team today.
Here is one of the workouts they did if you want to try it out.

50 air squats
30 pushups
20 shuttle runs
20 burpees
3 rounds for time

or if you want something that includes a kettlebell exercise, try the Crossfit Kettlebell workout from class today:

air squats
kettlebell cleans (left/right)