run for 40 mins and cover as much distance as possible. able to run 5.72 miles – felt ok, a little sore and tired from yesterday’s workout.

amrap in 15 mins. 250 c2, 20 thrusters at 45 lbs and 10 pull ups.  great cardio workout – was able to complete 4 rds.  started rd 5 but only completed 20m of the row.  will use this workout as a “test” workout and retest in a month.

great weekend with family and friends.  stayed at the bergeson’s condo in keystone.  kel and conner are great ski buds, both love to bomb down the hill, find the jumps in the trees and get air at area 51.  can’t wait until next time.

training no gi still working granby roll.  default to the granby roll it’s your best option.  if opponent is blocking hips, sit down from turtle position and take guard.  make sure to commit to the roll, if head is too far out in front it makes the roll harder.

another fight gone bad, first one of 2010.  weight used for sumo and press push 55 lbs, jump rope in place of c2, 12 lbs wall ball and box jump 5 raisers high. neil – wall shot  29/31/31, sumo 25/26/21, box jump 46/30/48, press push 31/29/32, jump rope 150/145/158 scott – wall shot 33/34/33, sumo […]