Creek Warrior's Kettlebell Training

Free Introductory Week of Kettlebell Training at Kettlebells South Bay

2011-10-19T13:25:00.000-07:00

Are you interested in training with Kettlebells, Ultimate Sandbag training, Or Battling Ropes? Tired of being another hamster on a wheel? Looking for something new and not sure where to do? Sign up now for our free Week of Training to find out for yourself. What do you have to lose, Maybe some unwanted fat? Sign up for you free week here!

Your first week you will learn, if you come all week.

Kettlebell Swing
Turkish Get Up
Goblet Squat
Basic sandbag Training exercises
Basic Battling Rope workouts

Here is an example of a Kettlebell South Bay group class.

Warm up
New exercise or review of a exercise already taught.
Final workout. Which could be a Kettlebell workout, a circuit with sandbags, kettlebells, battling ropes, and/or body weight exercises.

We focus on Proper technique on how to use the kettlebell and/or Sandbag safely.

Kettlebellssouthbay.com

2011-01-14T15:12:00.000-08:00

Please visit www.kettlebellssouthbay.com for kettlebell information and class schedule.

Kettlebells Classes

2010-12-17T19:19:00.000-08:00

Starting December 18th ALL Kettlebell Classes will be held at KBSB New Home... The Address is 2535 W 237th, Unit 117, Torrance CA 90505. I will posting a new schedule soon!

No Class November 13th

2010-11-04T15:15:00.001-07:00

There will not be any Kettlebell classes on November 13th. I will be attending my Dad's 80th birthday in Oregon. Next class will be on November 20th. Sorry for the inconvenience.

Moving This Weeks Class from Saturday to Sunday

2010-10-13T10:28:00.000-07:00

On October 16th I will be attending John Brookfield's Battling Rope Certification, so this Saturday October 16th Kettlebell class is being moved to Sunday October 17th at 10am. If you are planning to attend Please make note of the date change. Sorry for the inconvenience.

No Class This Saturday

2010-09-02T08:26:00.000-07:00

Saturday September 4th there will be no class. I will be out of town for the weekend with my family. Class will resume Saturday September 11th.

New Class Schedule Stating July

2010-06-26T19:08:00.000-07:00

Starting July 3rd there will no longer be a 8 am kettlebell class. After a year and half there is little interest . Everyone likes the 10am class, so I will be holding only the 10am class on Saturday mornings.

Starting Thursday July 8th will be a 12pm class, Mondays and Thursdays. The 12pm Class will run until the end of August. The first Monday will start on July 12th. Since Monday is a holiday the first.

I will be adding some evening classes as well. Please stay tuned. Update: I looking at a locations to hold evening group classes. Getting the time slots that will work it the problem. Hopefully I keep you posted.

No Class May 22nd

2010-05-18T19:41:00.000-07:00

There will be no classes Held this Saturday May 22nd. I will be out of town attending the CK-FMS. Classes will resume May 29 at the regular times.

Thanks!

Dragon Door Kettlebells For Sale!

2010-05-05T15:00:00.000-07:00

Kettlebells South Bay is offering Dragon Door RKC Brand Kettlebells for sale. Save by not having to pay shipping! All Sizes are on stock and ready for pick up. Please email me at Joe@KettlebellsSouthbay.com to place your order.

New Location

2010-04-15T17:42:00.000-07:00

Kettlebells South Bay has moved in to a new location, Okay not so new, But we will be sharing with Let's Roll Jiu Jitsu. The address is 1618 Gramercy Ave, Torrance, Ca. 90501. There will be no change to the class schedule at this time, but will be adding more class soon!

Kettlebells South Bay Is a Official Distributor of Dragon Door RKC Kettlebells!

2010-04-15T10:52:00.000-07:00

Kettlebells South Bay Is a Official Distributor of Dragon Door Kettlebells for Los Angeles and Orange Counties! All kettlebells purchased though Kettlebells South Bay can be picked up locally.

Today I received my shipment of DD bells I have All size in stock. Prices are the same as on Dragon Door plus CA State tax and NO Shipping! To order please email me at info@kettlebellssouthbay.com.

Some Moving Around

2010-01-15T09:30:00.001-08:00

Since I going to Another Kettlebell Seminar I don't want anyone to miss out in their training, so I'm making a move in the schedule.

This Saturday January 16th Both Classes will be moved to Sunday the 17th at 9:30am at Columbia Park. If by chance it rains, I will Move class to Let Roll Jiu Jitsu, But Only if it rains.

Swings, Snatches and Doubles....

2010-01-13T19:04:00.001-08:00

Today's workout was short, but need to squeeze it in.

Two handed swings 3 set of 10 to warm up.

Snatches 7 set of 10L/10R 55 seconds on, 55 seconds rest with a 24kg bell.

Double Clean and Presses ladders 3-2 -1 with 5 squats on the last set.

Clean and Jerks 3 sets of 3.

Swinging For A Short Work

2010-01-05T14:38:00.000-08:00

Needed to get my swing on.... 15 sets of 10 with a 32kb bell.

Enjoy The Pain... Like we haven't heard that before

2009-10-11T13:24:00.000-07:00

I haven't updated in a while, but I wanted to share a little story that I thought was funny...

Couple of weeks ago I happened to be wearing a Kettlebell Advantage t-shirt while teaching a Saturday morning class at Lets Roll Jiu Jitsu. During class one of the ladies asked what my shirt said, another lady read it out loud to everyone. "Enjoy the Pain"! Then I had them start there next set of swings. After completing their swings the lady who asked me about my t-shirt starts a conversation with the class about how sore her legs were from doing goblet squats when she first started Kettlebell training with me. I thought ran through my head, what a good a idea. I told her "thanks"! All 6 people in class give her that look, "Why did you bring that up?"

"Let do some goblet squats!" The lady who give my the idea reply, "oh Man I hate those!" My reply back was "WHAT Does my Shirt Say!" in a low tone the whole class says "Enjoy the pain"... "That's Right! Now let's do some Goblet Squats!

I have to give Thanks to Mark Erickson RKC II for the giving me one of his Kettlebell Advantage T-shirts. Without the gracious gift None of this could have been possible! Thanks Mark!

Lots of BJJ Training, Well for me a least.

2009-08-13T15:59:00.000-07:00

This week has been good for BJJ.... I got three days of training in! That's the most of gotten in a week in a looooong time. Better yet, we worked the recovering the guard something I have a problem with. Yep my guard is weak. Recovery is even weaker, so this was a great week to train. We did drills that I have done since I was a white belt almost 10 years ago. Either I missed those classes due to injury or travel, but it seem for the last 7 years I haven't done any of these drill at all.
It was a great week for BJJ training.... for me anyways.

Saturday Morning Group Class Will Be on the Beach

2009-08-04T14:29:00.000-07:00

That's right, this Saturday August 8th ONLY, group class will be held on the beach at First Street in Hermosa Beach . Class will start at 8 am.

Taking Your Own Advise....

2009-07-28T15:49:00.000-07:00

Last week While talking to a friend I give them a little advice to get back on track with KB training, and that was "You should do VO2 Max to get back. You will see it won't take as long as you think to get your cardio back." Or something a long those lines....

So Last Thursday I took my own advise and started back up my VO 2 Max training. I moved up to 8 reps in 15 seconds, with 15 seconds of rest. The last time I did VO 2 Max was a few months ago and was only doing 7 reps. I was finishing before the buzzer would sound. I knew back then I should have moved up and never did and there is no time like the present to do it, so I pulled the trigger. I competed 20 sets of 8. Not great, but it killed me! I thought I could get close to where I left off.... Boy was I wrong.... and what the hell was I thinking!

My next session was last Saturday Morning before I taught KB Class. I competed 34 set of 8. Still not great, but what an improvement. I completed 14 more set in just three days. I never thought I would improve that quick. I thought only go up by 5 or 6 sets, but not 14! The only reason I stopped was my clients where starting to show up and needed to get ready to teach class.

Today was my third session since I took my own advise. I Stopped at the 42nd set do to a blister forming on my right hand. I didn't want to take chance ripping it open. Better, another improvement this time 8 more sets then the last time. I would have went for more, but like they say Better to live and fight another day... This coming Thursday I will wear some hand protection and knock out another VO2 Max training session.

RKC Snatch Test:: Passed!

2009-06-30T12:26:00.000-07:00

Friday morning of June 26th I re-took the New RKC Snatch test and passed in 4:26. Not bad, but I Passed. I didn't need to take officially, but as a RKC I want to be able to pass it with no problem with the time comes. . So my training doesn't stop. I will continue with the program I have been doing for the last month to improve my time.

Still Chasing the New RKC Snatch Test

2009-06-18T15:59:00.000-07:00

After a a three classes of BJJ in one week, I'M Finally back in the mat again, I needed an extra day to recover to continue my Snatch workout. Today I forgot to reset my Gym Boss time to the 50:50 secs, so I worked out 1 minute on 1 minute rest. Next workout I will make sure to set the timer for 50:50.

My workout:
10 sets of 20 (10R/10L) with a 24 kg bell.

Friday Snatch Workout.

2009-06-12T15:17:00.000-07:00

Today I didn't have much time but I needed to get my Snatch workout in. I warned up with a few swings then started my snatches. 10 sets of 20 (10L/10R) with 1 minute rest between sets. I felt good after my 8 set, so I decided I could do 10 sets. Until next week.....

More RKC Snatch Test Training.

2009-06-09T14:48:00.000-07:00

Last week I started training for the RKC Snatch Test, 100 reps in five Minutes. I'm using a David Whitley's "How To Improve Your Secret Service Snatch Test Score" My first session was last Wednesday. I warmed up with 5 set of 10 swings with a 24kg bell. Rested before I started snatches. I did 6 sets of 20(10L/10R) with a 24kg bell with one minute rest between sets.

Today I felt good, so I warmed up with swing using a 32kg bell, but only 3 sets of 10. Took a rest before I got started. I picked up my 24kg bell to start my snatch workout. I completed 7 sets of 20 (10L/10R). I improved by one set. It felt good. I focused on locking out, waiting to releasing the lock out until the last possible second. Feet are rooted. Pulling the bell down and swing it back not down. Friday will be the my next training day. I will stay with the 7 set of 20 until the following week then move up to 8 sets and lower the rest time to 50 seconds between sets.

My goal is to re-test myself at the end of June to complete the RKC Snatch Test of 100 snatches in under five minutes.

RKC Snatch Test Test Drive

2009-05-31T11:56:00.000-07:00

This Morning I did the NEW RKC Snatch Test, 100 Snatches in five minutes with a 24kg Kettlebell. I haven't done it yet, so I though today would be good day to try. I did 90 snatches in 4:45 then but the bell down because I was out of gas. Not bad for the first time. Not good because I should have finished the the last 15 seconds and hit 100. I will train to pass the test with ease. I will re-test myself at the end of the month to see how much or how little I improved.

Double Kettlebell Snatches Anyone?

2009-05-30T11:12:00.001-07:00

This Morning before I taught class I decided to give double kettlebell snatches a try. I never did them before so I used two 16kg bells to see if I could do them. The first set was the caution set. I wanted make sure I could do them with out any problems or hurting myself. The next couple of sets were making small corrections to my technique. By the last set I was doing them solid and hard style! I ended up doing 4 sets of 10. I had to stop to teach class. All I can say is Double Snatches kick ass! I will have to integrate them in to my workout so I can snatch double 24 kg bells!

Saturday Morining Swings and Get Ups

2009-05-24T16:12:00.000-07:00

Saturday Morning Training....

200 swing, 100 two handed, 100 one handed with a 24kg kettlebell.

Then it was time to work on my Turkish Get Ups. Did them slow with a windmill at the standing position.

A couple of weeks ago was to post a list of things I wanted to work on. I didn't forget, I have to blame my son, he gave me his 24 hr flu bug. It was more like 35 hrs so I didn't get around to posting anything. I will try to have a list in a day or two.

Something to Make Me Think....

2009-05-21T20:13:00.001-07:00

"If you don't train with that person then there is no need to call them Sensei" Yabe Sensei JKA 8th Dan said to me after another black belt got their feeling hurt because I would not address them as Sensei.

What does this have to do with anything? Nothing, then again alot....

Back to the Grind........Sort Of

2009-05-02T10:45:00.000-07:00

The is my first week back to training since the passing of my Mom and Good Friend and BMX Brother Anthony Sewell three weeks ago. I'm working my way back slowly. My workouts have been short and easy. I've always been a big believer in basics, so why not start there. With Swings, Snatches and Turkish Get Up.

With my Swings concentrating on Hard Style Lock and hiking the bell back. For me this seem to go first when I have long layoff form training. On the TGU, I focus on step by step and lots of self correction. Then rework what I need to improve on. When I stand up I throw in a Windmill then finish the TGU.

I needed to work on my cardio and there is no better way then doing VO2 Max snatch workout. My last VO2 Workout was on February 16, I completed 50 set of 7. This week I started back up with VO2 Max. I'm working my way back in to slowly. Wednesday, 15:15 7 reps for 20 sets. Today I moved up by ten, 15:15 7 reps for 30 sets. Monday I will try for 45 sets... It's a big jump but I can try can't I?

I need to sets some goals for my training. Tonight I will ponder over some personal training goals and list them here.

Until then....

Two Steps Forward, Three Steps Back..

2009-03-14T16:15:00.000-07:00

It seem every time I get back in to a regular training schedule and I'm back, I have a set back. Most of the time it injury that takes me out from training longer then anything. This time it's the Flu.... It's been two weeks and I'm still sick. The other day I announced I officially that I had coughed up a lung and I'm working on the other one. Today I feel worse then the first day I got sick.

Thursday Night I met with a new kettlebell client. All was good until I had to demonstrate the swing. It was almost out of breath, the bell was heavy then I can image, I though I was just starting out. It's only been two weeks since I last trained because I have been sick. I didn't make any excuses to my client about my performance, to be honest I don't think he notice, but I felt it.

Later that evening I told my wife that the 24kg it was heavy then it's ever been... and will be heavy until I get back to my own training and recover from this flu.

Until then I'm still working on coughing up my other lung.

It's off to the Doctors on Monday.

Weekend Kettlebell Workout.

2009-03-01T11:53:00.000-08:00

Saturday Morning workout was doubles day with two 24kg bells. With the exception of of the hand to hand swings.

5 sets of 10 swings.
5 set of 20 hand to hand swings with a 24kb
5 set of 5 Clean and Presses

Sunday I went to train at Kettlebells Los Angeles with Dr Mark Cheng.

Swings, Swing and more swing... With a little bit of Snatches. Then it was more swings for 2 minutes then finish off with a Turkish Get Up. Throw in lots of Details from Doc and you get a good workout.

BJJ Training Or Is That Teaching... Again

2009-02-24T14:31:00.000-08:00

Last night I when I arrived at class Rey wasn't there. Everyone on the mat was warming up so I changed in to my gi. As I came out on to the mat after changing there was another purple belt teaching. One my team mates told me Rey was sick and the purple belt was teaching. Monday Night class was a majority of white belts with a few blues and a few purple belts. I watch the purple belt demonstrate the rubber guard to a triangle, then to an Omo plata... I was thinks No Way no how. Not just for me, but for all the white belts in the class who had the lost look on their faces. At that point I said to the purple belt who was teaching class, "That fine for all the higher belts, but the not for the white belts." He took offense shrugged and said they could do the triangle.

So we split the class into two white belts and blue and above. I went with the white belts to help with the triangle from the guard. One of the blue belts came over as well. He would demonstrate the triangle from the guard while I walked around to make correction or help with anyone who needed it. After the practicing the triangle I asked everyone if they had any questions, and not did. It's funny how you ask that question most time no has one until after class. Next I asked id there a technique they want to work on. One white belt didn't know how to do an arm bar, so arm bars it was. The blue belt show them how the arm bar from the guard. I worked with the one white belt who didn't know the arm bar. I showed him the basic arm bar from the mount drill. Had him practice both side 10 time each. After completing the arm bar from the guard I should them the arm bar from side control. How to set it up and get the Arm. This is where the question all came in at once. Which is good. I covered each question for them but let them know this a drill to get the technique right. Once we completed it the technique it was a short break for everyone then on to stand up training.

Rey Made it know that we Must Do Stand Up training! I called everyone on to the mat and had two groups paired up for take downs. Once you where taken down get up and start over for two minutes. Take down training went on for about another fifteen minutes. Then it was open mat.

After class I called over the purple belt who started class to apologize to him for basically pulling rank on him and taking over class. Also to explain to him when you teach to a group that size you teach to their level, not what you do or something you want to work on. I felt I need to address this issue then and there before I left. I don't need to have a problem next time I walk in to class train and get crap because I "took Over". A few of they guys came to thank me for teaching because, as they put it, "There was no way I was going to be able to do what he teaching."

It wait and see what comes of it. But that will be tomorrow and worry about that when the time comes.

Saturday Morning Kettlebell Workout

2009-02-21T12:15:00.000-08:00

After a late night bike ride at the beach with 12 of my friends. I woke up early to go to the park for an early morning kettlebell workout.

Today's workout

Warm up 50 swing with 24kg bell

5 set of 3 of Swings, Cleans, then Press

Snatches 110 , Latter from 1 to 10 with a 24kg bell.

Monday Night BJJ Training

2009-02-17T00:17:00.000-08:00

After a good Kettlebell workout this afternoon I went to BJJ class. I like chokes and tonight It was choke night. Rey taught two chokes from side control. One I've used, but like I said before, but it's always good to review any technique. The other I have heard of and seen but never learned it. It a good tight choke that make your opponent tap fast.

Now it was time to roll. I roller with another purple belt. I was on the defense most of the time. Once I got to side control, He gave me his back, but protected his neck until time ran out. Next up a blue belt. He just got maybe six months ago. I totally under estimated him and he caught me with a arm bar, not a solid tight arm bar, but enough to make me tap. After that I made him tap from the mount just by dropping my hips to put pressure on him. After class we talked about his arm bar. He knew it was that tight but he made me tap. I told him he needed to tighten up on the arm more and make sure he more on the shoulder to get a tighter arm bar.

See how I feel tomorrow after working out two times today.

Nothing like a little BJJ and Kettlebells Training

2009-02-16T12:09:00.001-08:00

Last Wednesday night BJJ class. We did self defense. It was okay, but for whatever reason I'm not a big believer in self defense. If you have never been in a fight, No self defense will help you in any situation, You have to be able to take a punch or kick to give on. That's just me. When I train in Martial Arts I do the class no matter what I think. I give it all I got to learn what is being taught. I keep my oppinons to myself, unless asked...Again that's just me.

After, self defense training we paired up and rolled. For some reason some the white belts wanted to train with me, that a first, they usually stay a way from training with me because to me size and rank. So I rolled with them, and do what I do with all with belts. See what they know and roll to their level. That lets me work on techniques that I need to work on. With the first white belt I worked my guard. Open and closed. I swept a few time times with omp plata sweeps, one while he was standing in my guard, and the second one from his knees while in my close guard. Then I contiuted working my gaurd until time was called. After class he tells me he was surprise how good my guard was for a big guy... And How flexable I was... I have to give credit to all the years of stratching in Shotokan and now training with Kettlebells.

The nexg guy was another with belt who was a little heavier then me, So this was going to be fun. Just as I thought He came at me like a bat out of hell trying to kill me. So I played possum for a while to let him have a far chance. I finaly had a enough when he tried to arm bar me, so I escaped but him on his back. It's like seeing a fish out of water when a big guy is on his back. I held him in side control until I got my right hand in his collar then the left. Mounted him and choked him untill he tapped. Time was up when he tapped. I normally don't make white belts tap unless that try to submit me, I try to roll with them to help them improve, but when their whole mission is to tap a higher belt, will it my mission to make them think they can then show them how it's done. ...but that 's just me...

2/23/09
Friday Kettlebell Training.

My workout.

Swings 5 set of 20 with a 24kg kb

Swing, High Pull, Snatch 5 sets 3 L/R with a 24kg kb

Clean, Squat, Press 5 sets of 3 L/R with a 24kg kb

VO2 Max with a 16kg kb 22 set of 7, 15:15

2/16/09
Monday Kettlbell Training

Warm up with swings 4 sets of 20 with a 32kg kb

Today was More VO2 MAx with 16 kg kb 50 sets of 7, 15:15

Monday Night Jiu Jitsu Class....

2009-02-10T13:17:00.000-08:00

I went to BJJ class ready to train, but I was surprised when I walked in to the academy to find out that Rey was sick, and I was teaching class. This isn't the first time I taught class the last time was a year ago. I asked the guys to warm up while changed in to my gi. When I came out I had everyone line up to do a little joint mobility.

Class was now ready for for techniques. Most of the class were white belts so I started the basic over the shoulder guard pass. Drill the finer points of the pass. Making sure that when the leg is on the shoulder to drive the knee to the opponents forehead. Gripping the collar up towards the opponents neck. I walked around and help each group with small details or having them work the pass. I would make small corrections then have them go again to make sure they understand the pass. I worked this pass because for me it a great escape to the triangle choke.

Next I show the class how to use that basic pass to escape the triangle. I have used this defense a lot of the years to escape the triangle for me it works. For others, well I'm not sure. Seen few use it. The key to making the escape work is Driving the knee to the forehead and the collar grip. Using the grip to pull yourself into your opponent and using the the leg on the shoulder to drive the knee into his forehead. After showing a few variation I had everyone train the technique until everyone could do. After a few minutes for Q&A about the triangle escape and pass I had every pair up to free train.

I Watched the first few training session before I trained. since there was only two blue belts and the rest where white. I rolled with the blue belt. I wanted to work my guard so I pulled guard. We went back a forth until we ended up back on our knees. Then my training partner pulled guard. I was shocked because he was smaller. But He wanted to work his guard I guess. Now its time for me to work my smashing guard passes. The more I smashed the more he regretted pulling guard. Put he hung in there and time ran out.

I rested for 5 minutes before asking one the white belts to roll. Again I gulled guard and sweeped him from the close guard with omoplata sweep. Then it was top game from there. I didn't go hard I left space to see if he would take the openings, and he did. Then I would work passing his half guard, which for a while belt wasn't too bad. Just before time was up I set up an arm bar, but before I could pull if off time ran out.

I like teaching only becasue it helps me understand some of the things I over look when I am training.

Another Day On The Mat

2009-02-05T21:22:00.000-08:00

Wednesday night BJJ class was more guard passing. Rey said "this week is guard passing all week".
It was good to train with some bigger then me! More review on the ground guard passes, but some guard passes are not for big guys not matter how long you trained in BJJ. My training partner I joked that the first guard pass just wasn't for big guys, So my training partner looks over to the smallest guys and say " F@#K You, Small Guys"! They looked over at us asking us "what?" We moved on to the next pass and found it more to our liking, smash, choke and pass. Good for anyone really to use pass the guard.

Next up free training. I called out the biggest guy in class and paid for it. Now I haven't trained for over six months on regular bases. This was only my second day back my thing was just jump in there and get my ass handed me the sooner the better. I was smashed, crushed, and tapped, it wasn't even funny... well it was depending where you were watching from it was. There is always tomorrow.

I rolled again with another purple belt I haven't trained with in a while. I wanted to to work my guard. I played guard the whole time. Every time my partner passed or almost passed, you would " Oh, Man"... My guard sucks and he knows it. Since I was keeping him my guard he wasn't having fun, But I was!

More BJJ this weekend... Kettlebells Firday morning.

Finally Back On The Mat!

2009-02-02T21:19:00.000-08:00

Monday night I finally got back to BJJ! I made it a priority to get back to my training, not just my kettlebell training but BJJ as well. It's not that big of a deal, but when I tried it back in December it at lasted I whole two days. This time if different I changed somethings around to make sure I can make it to BJJ class the nights I want to train.

Class was good, we worked on two standing guard passes. Nothing new I learned then years ago, but this time there were two small details that make worth wild to do them again. It the smaller details we some time miss or over look while training. After that we rolled, I rolled with another purple belt who I haven't trained with since he was prompted to purple. I can say his game has improved a lot. I was impressed by the way he kept trying to work his way back to guard. Something he had trouble with in the past. After we were finished I complemented him on his game has improved! He paid my with one as well, "for a big you move so Fast!'

After class a new guy, I not sure he was visiting or is new to the school, broke out a kettlebell. I was getting ready to leave when I saw it. Now if it was a Dragon Door Bell I would have been impressed, but it was a GoFit... I leave it at that. He was showing a purple belt what he does with it. I don't know where he learn but his techniques, But my guess was the GoFit DVD or YouTube, It wasn't good. Worst part he didn't even know the name of the techniques he was doing. Me being the nice guy that I am, I showed him how to do a proper Hard Style Swing. He worked on a little and it was better, much better then the ones I witness at the LA Fit Expo last month. I told the rest to the team that I would be holding a Kettlebell for BJJ training workshop and post it soon. I need to workout some details.

Next BJJ class Wednesday night!

Making Some Changes

2009-01-31T09:39:00.000-08:00

When I started my kettlebell training I started like some who trained at home in the garage. When I got serious about my training I sought out a RCK instructor which led me to Dr. Mark Cheng at Kettlebells Los Angeles. When I signed up for the RKC last year I found a new place to train because I could focus on my training, the local park close to home. After I passed my RKC and Started teaching I found a new place to teach, different park. Everything seem good. But I lost focus.

Since then everything has changed, the park where I would trained for the RKC I no longer go there. The Park I choose to teach doesn't seem to fit me, something about it. It's nice and all but there is nothing to make me want to go there to train. The only thing that has stayed the same is Sunday morning training with Doc at KBLA. Something needs to change, And yes it's me, but not only that. I need to get back to my roots in my kettlebell training. So I'm going to the place that help me get prepared for the RKC, Not the garage, But the park that was my KB home for my training.

Starting February 7th I will be teaching at Columbia Park, 4045 190th Street, Torrance CA 90504.

There will be a Saturday Morning Class Only starting at 8 am.

I will be there on Tuesday and Thrusday morning at 9 am just training myself to get back what I lost, my marbles, my mojo... Or my focus, which ever one you choose, but I need to get back to my roots that happy place in training.

One On One At Punch, Kick, Grapple Gym.

2009-01-30T22:15:00.000-08:00

Today was another one on one training with an old BJJ friend. He was the first client I have trained that has kettlebell experience. Which made a training and not a teaching lesson, He first picked up kettlebells about six years ago, but hasn't touched them in four. I started the training just adjusting his swing technique. He told me at the swing his lower back would hurt when he did swings in the past. Just by the small adjustments I suggested he said his lower back didn't hurt. Next I moved him to snatches to test his VO2 Max. I didn't want to kill him the first day so I only had him to 12 set of 7, 15:15. He was spent, but not ready to quit, He completed a full forty five minutes workout. I felt good with his performance for being off for so long. He felt it more!

Next week will work on his Double Cleans and Press.

Celebrating Sinjin’s 9th Anniversary of his kidney transplant

2009-01-03T13:47:00.000-08:00

Sinjin is my oldest son he was born with chronic renal failure he needed dialysis in order for him to survive. But before he could have dialysis there were a couple problems, 1) very few baby’s weighing 3lbs and 3 days old have been on dialysis, 2) The Dr didn’t want to operate on a 3lb 3 day old baby and the hospital didn’t have a 14 french (medial sizing??) catheter to use on a baby that small. But another Dr did, in the trunk of his car! In a few short hours Sinjin had a new catheter and ready for his first treatment of dialysis.

After six weeks on the hospital he came home. Before he could come home my wife and I had to be trained to give Sinjin peritoneal dialysis. Once training was complete a nurse came to home to evaluate us on set up and administer dialysis to Sinjin. We did peritoneal dialysis at home at night for the nest two years until his peritoneal cavity was too scared for peritoneal dialysis treatment. Then he went on hemodialysis for the next two and half years. We would take him to St Joseph Hospital in Orange three times a week. We needed to have him there by 6:45 am on Tuesday, Thursday and Saturday. Not problem we had to leave the house by 5:30 am to drive the 38 miles to Orange from Torrance in morning traffic. It got old fast, but you do what is best for your child, NO MATTER WHAT!

On January 2nd 2000 I was talking on the phone to my friend Roger Machado about talking our kids, his daughter and Sinjin, to the movies when I got another call I asked Roger to hold on to answer the other line. It was ULCA transplant team coordinator calling to let us know they have a kidney for Sinjin and we needed to be at UCLA in an hour! I asked her to hold on and click over to the other line to tell Roger I can’t go I call him late and hung up. I give the phone to my wife and let her talk to the coordinator because life just became a blur for me. I don’t remember much between the time the coordinator called and we arrived at UCLA.

Sinjin had been sick that week so he needed his pediatrician to okay him for his transplant. Problem was it was Sunday and the Dr wasn’t on call at the local hospital. After calling his answering service to convince them to page him because it was an emergency and explain by not paging him could cost our son a transplant. A few minutes later the Dr called us back my wife explained to him we just got the call from the transplant team coordinator and we need him to give Sinjin medical clearance for his kidney transplant. He said no problem to meet him at his office in a half hour. We got there about the same time he did as we were walking in to the office he told us he was at brunch with his family and had left them the restaurant to meet us. The Dr’s family was very supportive and understanding why he need to go to the office.

An hour or so later we were at ULCA Medical Center in Westwood preparing for Sinjin’s transplant. After another hour we were told that the transplant would probably not happen that day due to one of the transport teams coming from the east coast had not made it to the hospital in Northern California donor was. They would have to wait until the all the transport teams showed up to harvest all the organs for donation. Two hours later we were told that the transplant would be the next day.

Sinjin was four year eight months old when he received his transplant. Today he is thirteen and doing well.

If you have Fox Sports West today at 3pm watch Lakers Insider at 3pm. There is a segment that was filmed this past summer with Sinjin being interviewed at camp.

Happy New Year! Now it's time to train!

2009-01-01T18:20:00.000-08:00

I hope everyone enjoyed the holidays, I know I did. Now it's time to get back to training. Classes Start back up on Saturday at 8 am at El Nido park.

VO2 Max and Some Zeppelin!

2008-11-18T10:27:00.000-08:00

There is no better way to start the week out with a VO2 Max workout while listing to Led Zeppelin. Last VOM2 I did was in September. I did 40 sets of 7 15:15 with a 16kg kettlebell. I could do better.

Today I warmed up with 100 swing nonstop. Rest long enough to put on some Led Zeppelin, turn it up, grabbed the Gym Boss and started my workout.

42 set of 7 15:15 with a 16kg bell. Ok, it only a little better, but I haven't trained VO2 Max in two months, but I improved! I think I slightly improved only because I was listing to Zeppelin this time... then again probably not.

Back to Training....

2008-11-07T11:12:00.000-08:00

It's been a couple of weeks since I've did a Kettlebell workout. I think it was Sunday before my Uncle passed. Then it was the mad dash to Oklahoma for his funeral. I was going to take a KB with me, but in the rush to get on the road I forgot it a long with my iPod. :(

Today was nice and warm so it was off to the local park to get a workout in. I warmed up with 7 set of 20 swings with a 24kg bell. Then it was Snatch time. I set out a 24kg, 20kg and 16kg kettlebells. I did three sets on each KB and upped the reps by two or three depending on the what felt good. The sets look like this

Round 1
24kg 5L/5R
20kg 8L/8R
16kg 10L/10R

Round 2
24kg 7L/7R
20kg 10L/10R
16kg 12L/12R

Round 3
24kg 10L/10R
20kg 12L/12R
16kg 15L/15R

I didn't have my Gymboss with me so I didn't time anything, but I did have a short rest in between sets.

I've done this type of workout before, the only difference I would start with a 32kg kb and work my way down to the 16kg. That would end the round start the next round with the 16kg and add 2 reps at each kb as I'm working my back up to the 32kg. I would do that for 4 rounds. Give it a try!

Passing of a Great Man

2008-11-06T13:03:00.000-08:00

I would like to thank everyone who sent their condolences. It means a lot to me especially now.

The passing of my Uncle George is a great loss to our family and the Muscogee (Creek) Nation which he severed for many years.

I thought I would share his bio with everyone to get a small glimpse of a great man we lost.

Justice George Almerigi

Tribal Town: Cussetah

Clan: Alligator

George Almerigi is of the Alligator clan and is a descendent of the Cussetah tribal town. He grew up in Schulter and Okmulgee. Almerigi received B.S. degree in business in 1964 from Long Beach College in California and a Juris Doctor degree in 1983 from Oklahoma City University. Following his admission to the practice of law in October, 1983, Almerigi went to work for the Muscogee Nation in June of 1984 as general counsel (tribal attorney) and served in that capacity until September 1986, then he opened his law office in Okmulgee, Oklahoma.

Almerigi was elected to the National Council and served there from January, 1988 until September 1992. During this period he was recall to active duty in the US Navy and served in the Persian Gulf War. Almerigi resigned his position as Council member in September 1992 and took a position as Assistant Attorney General for the Muscogee Nation where he served until the end of 1995, when he took his elected position as Second Chief of the Muscogee Nation. He served as Second Chief for four years. Almerigi again served as Council member for two years in 2002 and 2003. Almerigi has served as Community chairperson for the Wilson Indian Community and also the Okmulgee Indian Community.

Almerigi brings to the Supreme Court a background of Tribal government and knowledge of the development of the government under the 1979 Constitution.

He had been a tribal Supreme Court justice since 2006.

He also was the community chairman for the Wilson and Okmulgee Indian communities and was a 32nd- degree Mason and a Shriner.

He is survived by his wife, Shirley Almerigi; two sisters, Sandra Cook of Mount Airy, Md., and Camelia Lovett of Lake Isabella, Calif.; two brothers, Tom Chalakee of Bakersfield, Calif., and Mike Cook of Long Beach, Calif.

No Class This Saturday

2008-10-29T16:47:00.000-07:00

Quick update from the road to Oklahoma some where in BFE... Due to my uncle's passing on Monday there will be no Class coming this Saturday Morning. I will retuning in time for Wednesday's class.

Friday Monring Workout

2008-10-24T08:39:00.000-07:00

I needed to get my workout as early as possible today. I decided to do snatches to get back in the grove of things. I warmed up with hundred swings with a 24kg KB. No matter how many days I have done this my forearms are still fried! But not as bad as last week when I started doing the hundred swing sets. Later I will do second set of hundred before the Friday Night beach ride.

After resting a few minutes I moved on to snatches with the 24kb bell. I haven't don't snatches in a few weeks so not better time then now to do them. I was kind of worried in the beginning because of my broken finger, but once I knocked the first three it could see it was going to be problem. I did 5 sets of 10R/10L. It got me going!

I still have another set of 100 swings to do before the days over, so more later.

First Offical Group Class and a Private Lesson!

2008-10-22T16:15:00.000-07:00

That's right, today I had my first two students come for morning group class and get some tough love Hard Style! Both had trained before, but It was evident that they where not taught by an RKC. One was self taught and the other had done KB's at her gym. They both learned fast and worked hard to do it Hard Style. By the end they both where swing Hard Style and liking it!

This afternoon I taught a private lesson. He was still sore from his first class last Sunday so we only trained for a half hour. Since he was too sore to do swings we worked on HSL and TGU. More of a half get up he was too sore to do a full TGU. When our time was up... He asked for more, he scheduled another private lesson for next week, that will give more time to recover.

Finger Still Broken, But I did Train Last Night!

2008-10-22T10:42:00.000-07:00

Tuesday morning the little one woke up with a cough, So no preschool for him and no morning training for me. A perfect day to go train with fellow KBLA RKC's Nikki and Anton in Santa Monica. Nikki was absent last night, but Anton had it covered.

All I can say is Anton teaches a great class and is a top notch at teaching kettlebells. For what ever reason Anton had us doing a lot of swings. Hey I don't have a problem with it, Swings does a body good! After every technique Anton taught we did swings. At the end of class he had us do swings. When we where resting we did swing...Okay we didn't but it sure seamed that way. I had a great work out and I enjoyed the swings and enjoyed my training with Anton.

If you're in L.A or visiting stop by KBLA with Nikki and Anton they won't disappointed!

Smashing a Finger!

2008-10-13T21:23:00.000-07:00

What do you get when you do double cleans with a 32kg and 28kg and your finger gets in the way? Three stitches and broken pinky.

Sunday morning while training at KBLA with Dr Mark Cheng I smashed my pinky between the handles on my first rep of three. I finished my set walked over to Doc to ask him for a first aid kit. Once I got the finger fixed I hung out until class end. Later that morning I went to urgent care to have my finger examined. I was thinking I only need few stitches, but the doctor wanted an x-ray. I was surprised when the doctor told me finger was broken!

One thing I needed to add: it was nobody's fault but mine!

Dr Mark Cheng has prescribed 100 swings twice a day for the few weeks.

I'll start tomorrow.

Light Day

2008-10-09T12:13:00.000-07:00

I need to get a KB workout, So I pulled out my 32kg for a light workout.

3 sets of 10 swings.
3 sets of 3 push press
5 sets of 5L/5R snatches

Okay It was more of short workout then a light one. But it's all how you look at.

Kettlebells South Bay Classes Starting

2008-10-08T18:52:00.000-07:00

South Bay Kettlebells will start class on Wednesday October 15th at 9am and on Saturday 18th at 8 am.

Kettlebells South Bay fully appreciates the contributions and sacrifices that our police, fire, and armed forces personnel make in order to keep us safe & sound. Any active duty member of those groups can train at any Kettlebells South Bay group classes or private for 50% off the regular price

Cost:$20 Cash only.

Sunday’s Kettlebell Class for De-winplifcation

2008-10-08T18:37:00.000-07:00

This weekend my dad came to visit with my family and me for the weekend. We haven’t hung out in a long time, so when he called to tell me he would be in town for a Doctor’s appointment he would like to stay with us for the weekend. It was a good choice on my part he had a great time hang out with his grand kids. At 71 he's up before the crack of dawn. He has nothing to do until I get back home from training. So his choice on Sunday morning was come with me to KBLA at 6:30 AM or walk to 7-11 for a cup of coffee because we don’t own coffee maker. I invited him to come with me to kettlebells class to hang out and watch class. First question from dad was” what’s a kettlebell?” The next question was “what do you do with them?” I showed him a kettlebell before we left for class and told him he needed to watch class to get a better Idea how they are used. Sometime seeing easier then explaining.

When we arrive at Clover Park I introduce my dad to follow RKC’s who where there before us. I introduce dad to Lulin Tsai. Lulin asked him if he was going to join class today. Before my dad could answer I replied for him “no, he’s too old!” Then I added “no he can’t hear or read lips either”. He just laughed and added "I will need to turn up my hear aid."

Sunday's class started with Doc having us warm up with joint mobility. Then the focused turned to Snatches. I haven't done snatches since I passed my RKC Snatch test a few weeks ago. Doc started with the hard style snatch with main training points being, A) Hard Style Lock, B) Arm locked straight over head behind the ear, C) Fist punching upwards. Then we moved on to speed snatches. Doc asked Nikki to lead this portion of the class. Everyone was asked to get a smaller bell for speed snatches. Doc wanted us to work on moving fast as possible.
It was now time to for the circuit. Nikki was in charge of putting this week’s circuit together and she came though. It’s the part of the work out I look forward to.Even though I act like it’s not. It lets me know what I need to work on, like the bear crawl with a push up. After the circuit I was done and now longer a wimp. I had been De-winplified.

Before My dad and I left Clover Park my dad comment to me "that looks like one tough workout!" After we got in the car to leave he asked me to teach him joint mobility for his warm up before his daily walk. He asked me more about the Hard Style Lock. After a explaining the basics to him he want to learn how to do it on his next visit. Next month he’ll be 72 and doing the HSL, and you never know he may be swinging a kettlebell.

Location for Kettlebells South Bay

2008-09-29T14:25:00.000-07:00

The Home Of Kettlebells South Bay!

Classes Will Start Octobor 15th at 9am.

View Larger Map

Tell A Friend!

Kettlebells South Bay!

2008-09-28T21:19:00.001-07:00

That's Right Kettlebells South Bay classes will start in Octobor in Torrance California. I will post class schedule and Location in the next week!

For question classes please contact me at kettlebellssouthbay@gmail.com

Joe Chalakee, RKC

I Passed my RKC Snatch Test!!!

2008-09-18T11:05:00.000-07:00

Last Sunday, September 14th, I took my RKC Snatch test and passed. This is all I can remember, I had to do 74 reps the break down was 37L/37R. After that I don't remember too much I was to focused on hitting my snatch number. What do remember is hearing Dr Mark Cheng saying 74! I put the bell down and walked a way. I do remember saying to myself, I did it! I'm an RKC!

Today training was swings lots of swings. Didn't count sets just reps. After the swings it was TGU time. I haven't done any TGU's since the RKC Cert in August 1 set of 3 reps. To warp up I decided to throw in a few snatches with a 28kg 5 set of 5L/5R for a total 50.

Training with Doc

2008-09-11T11:34:00.000-07:00

This morning I had my first private training session with Dr Mark Cheng Chief Instructor of Kettlebells Los Angeles (KBLA). This is not the the first time I train with Doc, I train with him every Sunday at Clover Park in Santa Monica home of KBLA. We met to review my snatch technique for my up coming RKC snatch test I retake. For my weight class I need to perform the max number of snatches to pass which is 74 with a 24kg kettlebell.

The last time I tested my self I did 66, 36L/30R with a 24kg. Today Doc had me warm up with some one handed swing, then he had me do swings, let it go and "hook" it deep. When someone is doing high reps of snatchs when your grip starts to give out you can re grip the bell be letting it go and hooking to re-grip the bell.

After the swings, Doc asked me to 35/35 snatches. I did 64, 35/29. Not bad, Since I knocked out 280 snatches on Wednesday with 16kg KB. Afterwards Doc asked me what I though doing work. I said my cardio, But he meant technique wise. I had to think about it being winded and hanging to think don't go well sometime. All the thing I thought I did wrong, was not really that bad. Doc told me I needed to Hold The Lock Out when the bell is over head and not to release until the bell is on it's way down to unluck, and Just as important to keep my heels planted. I never noticed when I come up on my toes when I do lots of reps. I know when I do say 10/10 reps with a short reset and do another set I don't do come up on my toes.

Next Doc had me do another set of 15/15 of snacthes. But this time I had Hold the lock postion until the bell is on it's way down, and keep my heels planted with out rocking on to my toes. I went thought the motions to get the feeling. Once I had the feeling I started the next set of snatches. I losted the lock out one time, and it was the 14 rep on the right side. From there I did 6 more sets of 10 hold the lockout and keeping the heels planted to avoid rocking on to my toes.
What a differance just doing these two things to helped improve my technique for snatches.

This Sunday will be the day I will take my snatch test. I've given the tools needed to pass, now it's up to me to use them.

VO2 Max training

2008-09-10T12:29:00.001-07:00

I haven't done the VO2 Max Protocol since Last month's RKC. I needed to train snatches for preparation for my snatch test I need to pass to be a RKC. VO2 Max seem like the best thing to do since a few days a way from talking my snatch test.

16kg 7 reps, 40 sets, 15:15 for a total of 280 snatches.

Trianing At The Park

2008-09-09T15:56:00.000-07:00

Today I decided to go back to the RKC minimum, Swings. I haven't done a swing only workout since completing the UCLA RKC in August. Before the RKC I did a swing only workout two or three times a week. Since August I have used swings as a warm up for my snatch training. Todat I used a 28kg, a 24kg, or two 24kg kettlebells for this workout. I only count my reps but not the sets, each set was 5, 10 or 20 reps with a short rest in between. I paid more attention to my technique. I wanted to focus on locking out and breathing then keeping count of how may set I was doing. I will start getting back to what got me ready for the RCK and do more swings.

Sunday Morning Kettlebell Training

2008-09-07T21:07:00.000-07:00

Today was Training with the Kettlebell Los Angeles Crew. The last couple days my lower back pain returned and I wasn't sure why. I rested most of Saturday so I could attend Sunday morning KBLA training class. I woke this morning with no pain so I was off to training.

Today's class we work the shoulders. Started with joint mobility then moved on to naked Hard Style Lockout, next was swings for warm up. Since I my heavy day was Friday I decided to go light and use a 24kg for most of my workout with the exception of squats I used a 32kg for 3 sets of 5 other then that I stuck with the 24kg for the rest of the work out.

Next we moved on to Clean and Press, Squat ladders starting with 5/5 down to 1/1. After that we did 3 Sets of 3 Push Presses. Last was the Walking over head press for 30 or so yards 4 times up and back.

Last Circuit training, I don't remember most of it, but I do know I need to work on my Bear Crawls with a push up! My weakest technique....

RKC Snatch Test Practice

2008-09-05T17:34:00.001-07:00

Today's Kettlebell training.

Warm up 40 swings with a 28kg, 2 sets of 20.

140 Snatches. 80 snatches with a 28kg, 2 sets of 20L/20R. Knocked out the first set of 40 then rested as long as needed to recover. Then completed the second set of 40. At First I was only goin to do 15 But I felt good so I did 20 on each arm. I Walked until I recovered then did 60 more with a 24kg. 3 set of 10L/10R.

RKC Arm Bars with 24kg. 3 sets of 3.

Dave Camarillo Seminar

2006-07-18T21:04:00.000-07:00

Sunday I went to Dave Camarillo Seminar held at Orange County Kodokan Judo Dojo. Great seminar! It was about 2 1/2 hours long. Dave talked about his philosophy on Jiu Jitsu and Judo. How they both can work to help each other. He said basically for the Judoka at the seminar"Any Judoka who learns how to play the guard will never lose in competition!" He went in to explain how and why a judoka would not lost if they learned the guard. He talked about his days at Ralph Gracie Academy and he days at San Jose State.

Dave covered techniques that he teaches at his Academy and from his new book Guerrilla Jiu Jitsu. Everyone who attended got a copy of the book. I'm not going to get in to book review, but I will say it's a must have. I helped my partner more then I trained. The reason was he was a white belt wit no BJJ training and he was the only person left when everyone partnered up. When it came to the drills I would work them with my partner. Dave taught some basics how to pass the guard, escape the mount and how to mount your opponent. Then he covered the basics of the open guard With drills to help you understand the open guard.

Dave said during the seminar" Judo newaza has no structure, it just a bunch of techniques", as a Judoka as well I have to agree with him there.

If you ever get a change to train with Dave, do it you won't regret it.

Sixth Day of Training, More BJJ

2006-07-15T21:28:00.000-07:00

Today I went to Rey Diogo Academy I have been training with Rey for four years now. I like training there for a few reason. Great school, great people and great instructor. Rey's school is like family. Which is the best environment to learn BJJ.

Class was basic. Rey taught how to set up the Kimura, Keylock from side control. Which is the technique I get when training. From there using the same set up to get an arm bar from Kesa Gatame. Something I should do more when rolling.

Tomorrow, Sunday, I'm going to Dave Camarillo seminar.

Garage Training Today

2006-07-13T23:37:00.000-07:00

Today a friend came by to roll. Since he just started training BJJ a month or so ago I showed him a couple of techniques to help improve his game. For the short amount of time training he picks up moves fast. I showed him a mount escape and Another way to get an arm bar. After drilling the two techniques for forty five minutes we rolled. We rolled for twenty minutes. I had him work on positions he knows and I worked on my guard game.

No Judo tonight, My body needs a rest.

New Week, More Training

2006-07-12T14:55:00.000-07:00

Last week was lite week for training. After the 4th I took most of the week off. I did roll with couple of friends, but nothing serious. We just did rounds 3 minutes rounds for 5 founds. Good to keep the heart pumping.

Monday of this week I went to train at a friends new BJJ School. "D" likes to teach a couple of techniques and drill the hell of them. This week was a mount escape that worked like a charm. I never seen it and been training over seven years. It was so simple, you think to your self "why haven't I did this before?" We had to drill 25 times to the left then 25 times to the right. If you didn't get it right you do more. D like to make sure that you get the technique before you leave. The last time I trained with him we drill arm bars from the mount. When I went back to me school I caught a guy with that technique. I agree with D, repetitive drilling is better then doing a technique a few times, OK, 10 time and then moving on to the next technique. Next we drilled arm bars from side control. I like this technique as well. I will be add this technique to my arsenal. After all the drills it was open mat time. We rolled 5 minute rounds with someone on the mount then rolled until someone tapped or time ran out. I rolled 2x back to back to a short break and rolled with D. Like always I taped to him. Nothing new there, I have taped to him since we where white belts. It's not that I suck, Okay I do, but D is that good!!! I took him longer this time then It has in the past, so either I'm getting better or he's was going easy. I like to think I'm improving.

It was great training and I will be heading down to train with D again real soon.

Tuesday was back to Judo training ....There was no Judo class the week of July 4th. So, I missed another week of Judo. I was looking forward to class this week, so I arrived a little earlier then usual to be there before class started. Tonight's class was Newaza training. When we do Newaza in Judo, I just go with the follow. Do what is being taught. I always look for on how to improve it or how to defend it. Most the I do both. We did the "Pedro" Drills. What they are is transition from side control position to position to help improve pinning. In Judo when you pin you opponent for 25 seconds you win. In BJJ you it is used to transition to another position or set up a submission. We did three different Pedro drills then moved on to Newaza randori. The drills are great for Judo or BJJ. After newaza we did randori. I trained with a Black Belt who tough to throw. I did well and end up throwing him. It wasn't a good throw, but if we where in a tournament it would have been a wazi. I will back to class on Thursday night.

Tonight was BJJ training. Rey had Us warm up and do basic set of the spider guard. After a 20 reps he had us getting the spider guard then transition to the triangle choke. After I did about 30 reps. Rey then had us do some stand up. We pair and go for one minute then if opponent or you were taken down finish on the ground. After everyone went at least one round he had the class pair up for free training. Three minutes rounds with one person starting from the mount. The person starting from the mount was to maintain the mount the person who was mounted was to escape. I end it up going to straight round one round from each position. Great work out!

Tomorrow Judo class.

Skipped Judo, but Still trained BJJ

2006-07-02T23:49:00.000-07:00

Thursday

I trained BJJ in the Morning with my friend Tony. We trained for an hour and then rolled. By the time Judo class was to start I needed more time to recover. So I skipped Judo training. I be back at Judo after next week. No class until next because of 4th of July.

Friday

I went to open mat at Rey Diogo's. I white belt asked me to roll first, so I used him to warm up. Worked position with him to help him and get me warmed up. Next Rey had me rolled with a blue belt who just joined our school. Nice guy, good technique and Strong as hell. If we were keep score I won on points. But he gave up positions/points to get his game going. He like to play guard, but I took him out of his game.

Then I finished the night and rolled with another blue belt and worked him with the same submission each time we rolled. then we worked on my guard, he owned me then... LOL

Until next week

Back To Training

2006-06-28T21:24:00.000-07:00

Finally I training again... well I haven't really stopped, just stopped blogging. Back in March I found I had lots of time to train for the Brazilian Jiu Jitsu Pan Americans. I trained almost everyday even the day before the Pan Ams. I Lost my first match while I was waiting for the purple belt opens to start when I felt my shoulder starting to hurt. I didn't remember getting injured during my match, but I was in a lot of pain. Just before the open was to start I couldn't left my right arm higher then my shoulder. I had to pull out of the open. I spent the next couple months I been recovering from my injury.

I've now back to training with no shoulder pain. This pa

st couple of weeks I back to training three time a week.

This weeks training sessions:

Monday Morning Training: BJJ technique drills
Monday Night Training: More BJJ drills and more free roll

Tuesday Morning: BJJ technique drills and rolled some more
Tuesday Night: Judo training. Lots of uchi komi's and ne waza. After ne waza, randoi.

Wednesday rest day.

Tomorrow I will be back at with BJJ in the morning and Judo in the evening.

BJJ Black Belt Seminar for Charity

2005-09-18T22:05:00.000-07:00

Today there were a few Charity events in California. The one here in Los Angeles had 10 Brazilian Jiu Jitsu Black Belts from around Los Angeles and Orange County to help raise money for Hurricane Katrina and the Red Cross. It was a good cause and it brought people for as far away as San Diego.

I trained for an hour and half before a called a day. Each instructor taught something their special technique. The range from a simple sweep to a arm bar from the spider guard.

Another great day of training.

Open Mat training

2005-09-16T21:55:00.000-07:00

I made it agian to BJJ training. Friday night is open mat training. Some Friday night's can a low turn out or over crowded, and tonight was the overly crowded. There was at least 25 guys there. Rey then had cleared the mat and pair guys up for 5 minute rounds. I did three hard rounds before I took a break and helped a white with some basic submissions.

I was happy to be able to make 2 times to training this week.

I got to train in BJJ tonight!

2005-09-14T21:32:00.000-07:00

I finally made it to class tonight. I was a little late to class I trained for about 45 minutes. I felt good after class. I was planning on making to Friday night open mat training.

No BJJ, Again!

2005-09-13T22:01:00.000-07:00

Another night of No BJJ, This Sucks! I made the best of it and trained at home.

Resistance Band Training

I used A Lifeline USA red band

3X10 Chest Press
2X10 Tricep Kick Backs
2X10 Standing Rows
2X10 Shoulder Rotations
2X10 Lateral Rasies
2X10 Front raises
2X10 Over head Shoulder presses
2X10 curls

Monday

2005-09-12T21:49:00.000-07:00

I started the morning with a lite 10 minute spin in the spin bike. Next was Abs work out. Real basic. 2 sets of 25 crunches and 2 sets of 25 reverse crunches. After that it was body weight exercises with 3 sets of 10 push ups, 3 sets of 10 Dips and 2 sets of 10 pull ups.

Not sure if I will make BJJ class tonight, if not I will do more cardio.

NO BJJ TRAINING:( So I rode the spin bike for 20 minutes at a high pace.

I will try to make it to class tomorrow.....

Sunday

2005-09-11T21:39:00.000-07:00

I couldn't make it open mat at Rey's today, so I decided to work out at home.

Body Weight Exercise

2 sets of 10 Push ups
2 sets of 10 Dips
2 sets of 10 Pull ups

resistance Band

2 sets of 12 Chest press
2 sets of 12 lateral raises
2 sets of 12 Should press
2 sets of 12 tricep kick backs
2 sets of 12 up right rows
2 sets of 12 curls

Abs work out

2 sets of 25 crunches
2 sets of 20 reverse crunches
2 sets of 15 toe touches

Morning BJJ Training

2005-09-10T18:29:00.000-07:00

I haven't trained BJJ since I popped my elbow a week ago. Today I decidced to go to class to see how I would hold up. We warmed up for about 20 minutes. Running, Sit ups, Forward rolls,hip escapes...

Today we worked on passing the open guard. When you opponent has you in his open guard with on foot on your bicep and the other on you hip and he's controlling you sleeves. The pass we worked on was to grip his gi inside his knee of the leg controlling your hip and with the other hand grip as close to the knee as you can. As you stand up pull back the leg you opponent is controlling you hip with and push down to hold it to the mat. Now push down the leg controlling the bicep and step around to pass his guard. Next Rey add a choke. As you step around to get side control hook one hand around his neck to grip the GI lapel closes to you and the other hand under his elbow to control his arm. Next slip you hand/arm controlling his arm behind is head. As you are set up the choke take your leg that is on the mat and swing it next to his back so you can fall back on to your back and pull him in to your guard. Swing the other leg over his stomach at the same time apply the choke.

We drilled for about an hour before Rey called for open mat training. I skipped because of my arm. I will wait until next Monday before I begin training full speed again.

Wednesday's training

2005-09-07T21:40:00.000-07:00

WEDNESDAY. I kept up with morning training. I stared with cardio then sit ups and resistance band training.

Spinning 20 minutes

Sit Ups

2 sets of 20 crunches
2 sets of 15 reverse crunches
2 sets of 10 toe touches

Body weight

2 set of 10 pull ups
2 sets of 10 dips

I trained again to night so I rode my spin bike for 12 minutes.

Tuesday, the day after a holiday weekend

2005-09-06T21:32:00.000-07:00

I hadn't trained since Friday night. So I wanted to take it easy. I started with spinnig then resistance band training. Next was Body weight exercises.

Cardio
Spinning for 25 minutes

Resistance band training

Chest Presses 2 sets of 15
Tricep kick back 2 sets of 10
Lateral raises 2 sets of 10
Shoulder rotations 2 sets of 10
overhead shoulder press 2 sets of 10

Judo class ended for a few weeks. Class starts back up at the end of September.

Friday night training

2005-09-02T21:22:00.000-07:00

I ended up making to Rey class to train. Friday nights are open mat, or free training. I warmed up and rolled lite with a blue belt. We worked on passing the guard. I need more work on my guard and sweeps. We rolled for about 15 minutes and took a rest. Next I rolled with another purple belt. He's has is tought for 180 lbs. We went at for about 10 minutes before he got me in an armbar. I gassed out, even if I hadn't he would have tapped any ways. I rested for about another 15 minutes and we went at it again. The time it lasted for about 15 minutes, and again he caught me in another armbar. I didn't gas like the first roll, he caught me with a real nice set up I gave him trying to roll from all fours.

It was a great training session, the first I had in a long time.

Joe

Wednesday Lite training day

2005-08-31T22:18:00.000-07:00

I had to get to the office early this morning so I had to cut the work out short like Monday's, But today I worked out a little longer.

For cardio I rode my spin bike while watching ADCC 2005 DVD. Before I knew it 25 minutes passed by. Even though I was at ADCC I didn't get to see much. When You work an event like ADCC you have to choices, watch or work hard so the event runs smooth. I choose to work, a lot of people where counting on me to get things done for this event.

After Spinnng I did 3 set of 10 dips and 2 sets of 10 pull up. Not doing there exercises for a week was rough.

One Of two shirts signed my the competitors and
all the winners!

Home and Training

2005-08-29T20:47:00.000-07:00

After a short weekend and lots of relaxation I started my training this morning. I did Cardio first, Spinning for 20 minutes.

I made it to BJJ class as well. We worked on X guard sweep and a take down from the X guard. Since I had been on the mat for a week I was sucking wind during drills. :(

I rolled for 5 minutes with a another purple belt. He has a great open guard that is tough to pass. When I did pass it was short live he would recover guard and work sweeps. He never sweeped me, but I was always on the defense.

I rest for 10 minutes and called it a night.

Last day on the road

2005-08-25T18:17:00.000-07:00

Last day on the road!

This will be my last day here in Boise. I continued my cardio training for this week. I doing better then I though I would running this was only my second day running. I hope I can keep it, make time, when I get home.
Yesterday I ran and walked 1.8 miles, not bad, but I was sore. Today and ran walked 1.27 miles. I’m did want to kill myself tonight.

Joe

Another day of training in Boise

2005-08-24T19:37:00.000-07:00

Tonight I did more cardio training. I don't run a lot because of my knees if I run on grass I'm fine. But all the hotel has as a treadmill and a lame bike, so I used the treadmill. I started my training with body weight exercises first.

chest

3 sets of 1o Push ups

3 sets of 10 Chair dips

Abs work out

2 sets of 25 crunches

2 sets of 15 reverse crunches

2 sets of 15 leg up crunches

Running

26 minutes of running on treadmill.

I will try and continue training while on the road.

Trying to train while on the road

2005-08-23T16:16:00.000-07:00

I'm in lovely Boise Id and will be here for the rest of the week. That means no mat time until I get back to LA. I did make time tonight do some lite cardio.

Rode Recumbent bike 15 minutes, the bike sucked!

Sunday Training

2005-08-21T15:55:00.000-07:00

Every Sunday is open mat a Rey Diogo School. Since I will be traveling all next week no Brazilian Jiu Jitsu or Judo. I needed to get one last day of training in. I rolled with three guys for 5 minutes each. Next I help a follow student out with his stand up. How to block kicks, keeping his hands up while kicking and watch for knee when shooting in for takedowns.

I started the morning with Cardio training.

Spinnig for 20 minutes

Body Weight Exercise

2 sets of pull ups
2 sets of dips
2 sets of pushes

then it was off to open mat at Rey's.

I will continue to post while traveling to keep this up to date.

Joe

Cardio and Resistance Training

2005-08-19T16:53:00.000-07:00

I did training today, but no BJJ training. I'm letting my body recover for the next day or so before I get back to BJJ. Today was cardio and resistance band training.

Cardio

Spinning for 20 minutes non stop.

Body weight training

2 sets of 10 push ups

Ab Work out Sit ups are done with an 8lbs Abs Ball

2 sets of 25 crunches
2 sets of 25 reverse crunches
2 sets of 15 raised leg toe touches
2 sets of 15 Russian twist sit up

Resistance Band Training

2 sets of 12 cross pulls w/purple band
2 sets of shoulder press w/purple band
2 sets of 12 seated rows w/power push up
2 sets of military press w/purple band
2 sets of 12 tricep up downs with purple band
2 sets of 12 cable pull downs with purple band

The rest of the day will be a rest day. I will be back to BJJ class this weekend. I have to travel all if next week. I will train while I'm on the road, but no BJJ or judo for two weeks.

Joe

Tonight was judo Night.

2005-08-18T22:17:00.000-07:00

No Morning training today.

I went to a MS event for SQL 2005.

Judo Night

The knee is still sore but I went to Judo Class anyways. We warmed up after that did moving Uchikomi's. We did Uchikomi's across the mat then threw you partner at the end.

Next we newaza that was a lot of fun. I started on all fours, the turtle position, and let my partner attack my back. I was working on my turtle defense. It's easier to work on a position in judo then BJJ. We went three rounds the last round I was pinned by a 7 year old girl! :0 I was helping her with her side control.

Then Randori. I passed this part of train to let me knee rest.

Next Training day will be Saturday.

Joe

Cadio day

2005-08-17T16:35:00.000-07:00

Last night I injured my knee in judo its still sore, but it's okay. I decides to train this morning starting with cardio.

Spin bike

Spinning for 20 minutes

Resistence Band Work out

2 sets of 10 Cable pulls, Purple band for Left shoulder
2 sets of 10 Cable pulls, Red band for Right shoulder
2 sets of 10 shoulder presses, Red Band

Abs work out. I use the Gaiam's Abs Ball workout for my ab workout. I have found this to be one of the best ab work outs I have tried. All sit ups with 8lbs Abs Ball.

2 sets of 15 crunches with ball
2 set of 15 reverse crunches with ball
2 set of 10 raises leg toe touches with ball
2 sets of 10 Russian twist set ups

Body weight exercises

2 sets of 10 push ups with Power Push II with One Purple Band
2 sets of 10 pull ups
2 sets of 10 dips

I still not sure if I will go to BJJ class tonight because of my knee. If I don't go I will do more spinning and some other exercise.

BJJ Training

I went to BJJ class tonight even though the knee is still sore. We drilled for about 45 minutes. Class start off with four different throws. Next we mover to pull guard then set up the x-guard to sweep. Open mat was after drills. With the knee sore I went with one of the lower belts. He started off strong but he gassed about a few minutes in. After 5 minutes it was time to rest. I rested five minutes and rolled again for another 5 minutes and called it a night. More BJJ Saturday morning.

Joe

Another Day of BJJ and Judo

2005-08-16T16:55:00.000-07:00

This Morning was goingt to be cardio training, but I elected to go to BJJ morning class. Rey wasn't there this morning so, Perry taught class. Perry taught a sequence how to get the open guard with a couple submissons.

Off to Judo later tonight

Testing in Judo is next weeks so class was getting ready for belt exams. Class was an hour and and half long so, it was a good work out. We work on our throws for the exam for each belt.

Just before class end, last randori session I popped my knee. Ouch! I know more tomorrow.

I Started

2005-08-15T10:09:00.000-07:00

I started my training this morning. I began with Stretching then Jumping rope for 5 minutes with wighted handles.

Next was Resistant band training using Lifeline USA resistant bands .

2 sets of 12 Cable Pulls with a light(Purple) band.

2 sets of 12 lateral Raises Left side with Purple band, right with Red band.

2 sets of 12 seated rows with a Medium(red) Band

2 sets of 12 Crest presses with Red band

2 sets of 12 Tricep kickback Red Band

2 sets of 12 Curls Red band

Last, Body weighted exercises use a Gold’s Gym Power 2000

2 set of 10 push ups

2 sets of 12 dips

2 sets of 10 pull ups

Later this evening I will be training at Rey’s . I post more later

Tonights BJJ class was Sweeps from the Open and X- Guard. I drilled with one of the schools best Brown Belts. He's big and strong and plays guard well. So fo me this was great. We drilled longer then normal tonight. I didn't have the endurance to roll after class but I did and last about 3 minutes. I need to get more traning on the mat to build back my endurance/cardio.

Tomorrom morning more BJJ!

2005-08-13T18:38:00.000-07:00

I am a Purple belt in Brazilian Jiu Jitsu under Rey Diogo. I 've been training BJJ now for 6 years and the last three with Rey. After a few years of BJJ training I wanted to improve my stand up techniques it was either Wrestling or Judo. Wresting is a great sport, but not for me. I Have always wanted to train in Judo as long as I can remember but never got around to it, so a year ago at the of 40 I started training Judo at South Bay Judo. If I hadn't started training Judo then I would have never started. My take downs or throws have been improving, but still have a long way to go.

Training 3 to 4 days a week has been hard on me. I haven't been able to train consistent for the last few months. When I do get back on the mat it's hard on the body. I have missed a lot of training do to work or traveling for work. This last month it was illness. Now that I'm 100% I'm back to training 3 to 4 days a week. I find myself fatigued about halfway though class, be it Judo or BJJ by the 3 day of training.

I'm currently training Tuesday and Thursday's in Judo, and Monday's and Wednesday's in BJJ. I know I need a least a day in between training days for my body to recover and I'm pushing it with the way I'm currently training. I have done other sports and martial arts thought out my life. Now that I'm older I have learned when to stop or not push myself to avoid injuries. I will not hesitate to slow down during training to not push to hard to someone I'm training with or most importantly, me.

Another part of my training is my cardio workout. I ride my Schwinn Spin Bike for 20-30 minutes 4 times a week in the mornings. After I'm done spinning, riding, I do body weight exercises like Push ups, Pull ups, Dips, sit ups. I need to start a running program as well. I will try to fit that in to my routine soon.

I won't get back on the mat until Monday Aug 15th That's when this Blog will start.

Joe

Rodriogo Medeiors Seminar at Rey Doigo's School. 5/04