MMA on 60 Minutes

MMA video clip on CBS: 60 Minutes

Trying...

Five rounds, one minute break in between:
20 shameful lat pull downs (no pull up bar)
20 25#DB RDL
20 GHD sit-ups
20 strict 15#DB Presses
20 25#DB Bench Presses
slowest round was 4:43

Broken toe is precluding my motivation.
I want to work out, do oly-lifts, spar, jump...
I can't...

Monday's mess

Ran 1/2 mile, walked 1/4 mile with my dog Jelly Bean, for a warm up.
CFWU
3 rounds (21,15,9) for time:
35#db deadlifts
GHD sit ups
25#db benchpress
50#db/50 ft farmer's walk
5:33

After this I returned to military sickcall to discover that the dislocated toe of two weeks ago was actually the avulsion fracture of the second toe of two weeks ago. I love Naval Medicine. It sometimes leads me to beleive its being conducted by naval oranges, or navels. Not sure which, but not by medical professionals as modern America knows the term.

Jelly Bean

Another day wih the stationary bike.
6x through
0.3 mile medium pace bike,
12 15#DB Thrusters
12 Sit Ups

Forgetten watch leads me to believe ~12 minutes...
followed by three laps of the gym farmers walking the DB's,
finished w/50 iron chair sit ups with a jab/cross combo on the top.

A case of the MONDAYS?!?!?!

Fire alarm at 0515, what's a guy to do? Some CrossFit of course.
2xCFWU w/100# lat pull down subbed (arhhggggg, no pull up bar!!!!)
5 rounds for time (even though I forgot my watch):
10x 25#DB press
10x50#DB deadlift
1/3 mile stationary bike on medium setting.
~12 minutes

Dislocated toe #2 happened last week (Tuesday, after a month off from BJJ due to a sprained thumb). Probably dashed my hopes of becoming the UFC lightweight champ for good.
boo hiss

Monday

5 Minutes steep incline treadmill walking

5x5:
Jumping Jacks
Arm circles to the front & to the rear
Iron Chair
25# DB Bench Presses
Push ups
20#DB strict shoulder press
Dips
25# DB Pushpress
Iron Chair
Jumping Jacks

5 minutes stationary bicycle

Sunday

For time:
Run up four stories of stairs,
10 push ups,
Run down,
10 25#DB Swings
10 25# DB Pushpresses
4 25#DB Power Cleans
Run up four stories of stairs,
10 push ups,
Run down,
8 25#DB Swings
10 25# DB Pushpresses
6 25#DB Power Cleans
Run up four stories of stairs,
10 push ups,
Run down,
6 25#DB Swings
10 25# DB Pushpresses
8 25#DB Power Cleans
Run up four stories of stairs,
10 push ups,
Run down,
4 25#DB Swings
10 25# DB Pushpresses
10 25#DB Power Cleans

9:03

SQUATS FOR THE MEMORIES!!

Overhead squats 3,3,3,3,3,3,3
Front Goblet Squats 3,3,3,3,3,3,3
Back Squats 5,5,5,5,5
Only had the dumbells in the little apartment gym:
pairs: 5,5,10,10,15,15,20
singles: 20,20,30,30,35,35,40
pairs: 20,25,35,35,40,45,50

Early morning Monday mosh

0505 AM
Linda: 10,9,8,7,6,5,4,3,2,1 reps of the triplet
Deadlift(40#DBs), Bench Press(30#DBs), Clean(20#DBs)
Stormed through for 11:55
Did some farmers walk, waiters walk, Iron Chair, Shoulder Presses for a painful finale`

2nd W4 in 1 W (Sunday)

wow.
She did it; 5 exercises, 5 sets of 5 reps:
iron chair sit ups
push ups/HSPUs
15#db /40#db push-presses
body row/pull up
fitness band squats/50#db goblet squats

Weekend Workout With Wife (W4)

Round 1:
50 sit ups, 50 leg lifts, 50 squats
3 minutes hitting the eliptical hard
Round 2:
30 sit ups, 30 Flutter Kicks, 30 Crunches
3 minutes high incline treadmill walk
Round 3:
10 sit ups, 10 Leg lifts, 10 pelvic raises
3 minutes high incline treadmill walk


Another good episode of the W4, more will come...

Friday after thanksgiving

Managed to get off my tailfeathers and work off the Turkey.
3x12 CFWU
Kelly : 3 rounds for time of 1/4 mile run, 21 KB swings, 12 Pull Ups...
But I subbed pull ups for 50# DB presses.
11:52
did 3 laps around the gym Farmer's Walking w/the 50#DB's
5x5 dips

Turkeyday = time off from training

Here come the holidays, along with them comes fattie fattie fat fat.
Cakes, pies, cookies, rice crispy treats, ice cream.
Oh my....

I need to train around this hand injury before I'm training, round, and have a hand injury.

Not really hitting it hard these days

What does a body do when little injuries start building up? Thumbs, pinky toes, etc. Taking days off turns into weeks off.

What does a body do?

Sunday the 12th of November

Tiff: 25, ~110 lbs (she'll never tell) 5'3"
John: 31, 168, 5'8"

T:4 rounds of 1/4 mile run, 10 x 10# DB pushpresses in ~12:00
J: 5 rounds of 1/4 mile run, 15 x 25#DB pushpresses in 10:41

5 minute walking cooldown

Getting back in it.

Warm up:
5x5 of 25#DB press
5x5 of 35#DB swing
5x5 of 25#DB deadlift

For time:
Five rounds for time of:
Run 400 meters
15 pound dumbbell Power snatch, 15 reps
Time- 17:26

BJJ- 1 &1/2 hour class

Worn out?!?!?!

Yesterday I went to BJJ w/Pedro Sauer immediately after a Krav Maga class. 2&1/2 hours later My ass was kicked. Not sure the last time I did that, but this time was after returning from a 2 week hiatus from martial arts.

My endurance was shot, rolling in the last half hour of this was a trial.

This was the first time I went to KM in over a month. The school has started offering Muay Thai and a Bas Rutten Systems MMA class. I'll be trying them both over the next month. Then its time to decide.

KM? MMA? Muay Thai? Or focus solely on BJJ?

SUNDAY! SUNDAY! SUNDAY!

Work out:
3xCFWU of 5's and 1 min on eliptical.
5x15 25# DB pushpress, 30 second rest between sets.

Back to basics, less tirades and rants, more workout logging.

Supposedly I have a blog about my fitness goals...

I'd like to think that a man has just as much time as any other, and keeping track of what one does shouldn't be so hard to do...
...alas...

Role of the Marine Martial Arts Instructor/Instructor Trainer

A MAI/MAIT is the direct link to the battalion/squadron commanding officer for MCMAP techniques, synergizing the mental, character, and combative disciplines of MCMAP to imbed Marines with the ability to make ethical decisions on and off the battlefield, developing a combat fitness program for the battalion/squadron, establishing programs to allow Marines the opportunity to overcome their fears, and to advise the senior enlisted Marine and commanding officer on how to best integrate MCMAP training into the unit's training schedule. Integrating MCMAP into not only physical training sessions but in all evolutions of training in order to sustain what the Marine has learned and to further the Marines' skills. The tie-ins or the mental and character classes add immense credibility to the program. Some Marines are still not living up to our ethical standards so it is imperative you consistently stress the importance of the tie-ins. As a MAI/MAIT, you should strive to 'inspire' your Marines to train in MCMAP by being out in front of the training and participating in the same MCMAP training they are undergoing. A MAI/MAIT should continually seek self-improvement, not only for yourself, but for your Marines as well. Continually enhance our warrior spirit by becoming an arms carrying professional.
· Are you being or becoming?
· Are you the hunted or hunting?
The MAIT should focus a great deal on mentoring the Martial Arts Instructors (MAI) in the unit. This is to ensure the MAI is carrying out his/her duties in a mature manor and has established a solid training program allowing Marines the opportunity to further their martial arts skills, both mentally and physically. The MAIT should view MCMAP as a reflection of our warrior ethos and tie belt advancement to PME, our warrior ethos, ethics, the senior enlisted Marine's recommendation, the commanding officer's recommendation, and to practice MCMAP throughout one's career as a lifelong student of the Marine Corps Martial Arts Program.
When a MAIT sees a Marine with a MCMAP belt, the MAIT internally knows the Marine is not only skilled in MCMAP but the Marine has earned the belt and is a good ethical leader spiritually connected to his/her fellow Marines. The epitome of a MARINE!! Being a MAI/MAIT is not a badge but a huge responsibility to train and lead our Marines to do the right thing, for the right reason, in the right way.