Tuesday, September 29, 2009

back to lifting

So it has been about 3 weeks since I started lifting weights again after a 2 month layoff from the iron pumping due to an excruciating tailbone injury that has not fully gone away. Played it safe for the first 2 weeks and just stuck to very light weights (what my friend refers to as "Sally" weights). Well I slowly started to get more comfortable with my favorite lifts including the power clean, hang clean, an the high pull. Push presses are fine too now although front squatting still feels a bit shaky. So today, here are the highest weights I did for my workout today. 
I am 5'6, 145 lbs.
-complex bar warm up and full contact twists
-high pulls w/89 lbs
-power cleans-2x10 w/89 lbs
hang cleans-4x8 w/ 111 lbs
hang cleans-4x4 w/133 lbs
push press-4x6 w/89 lbs
romanian deadlift-3x8 w/89 lbs

Most of these numbers are very close to what I was doing before my injury but the cleans have all hit the 20 kg plates so I am happy. My goal is to progress to the 25 kg plates and start the front squat again and I will be satisfied. Not lifting after a long layoff makes every weight seem so heavy! It sucks but just dealing with it gives you a nice sense of satisfaction after it's over. Then you go to sleep. Goodbye

p.s. describing something as "Sally"=weak sauce. However, describing something using "Mary Ann" is worse. So "Sally">"Mary Ann". 10 lbs dumbbell>3 lbs dumbbell 

Sunday, September 27, 2009

refreshing eats: acai bowls-is there a cooler food in the world than this gem?

 

There not much that can come even remotely near close to what is a refreshing acai bowl after a hard session of training and rolling. The luscious juiciness of cool texture of blended fruits and acai is enough to recharge for hours yet delicious and you can eat it with a piece of mind knowing you are doing something great for your body and the inner foodie soul inside of yourself. Here are surefire steps to an awesome, no let me rephrase-LEGENDARY acai bowl. 
step by step:
1-use a watermelon base for the acai bowl. no soy milk or any of that crap. that stuff dilutes the acai and alters the flavor. seedless watermelon preferred or pick out all the seeds before you use it. blend the watermelon by itself first. this should produce a slighty thicker than liquid texture of watermelon residue. then add the acai.
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after blending watermelon alone, you get thisPhotobucket
2-you could just add the acai in their and blend it together. this makes an icier texture than the former. 
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3-if the blended result is too watery, add a banana or two, maybe three to thicken out the mix to give it a more pasty, smooth texture
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4-pour out contents into a large bowl. add strawberries and blueberries
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5-scalp out and dice some coconut. this may require some muscle action
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6-add other fruits to top if you want. I slice bananas in mine. I like the coconut and add kiwi if I have them. If I do nut have coconut, I use a couple spoons of organic virgin coconut oil. Upon contact, the oil will freeze and make chocolate chip-like textures of layers.
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7-Be prepared to share. THis makes a huge serving and can serve about 2-3 people decently
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8-Enjoy every spoonful!
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This is an excellent recipe. There can be deviations if you do not have certain ingredients. They include:
-replacing the watermelon base with mangos or papaya. The other two fruits create thicker bases and may not need as much bananas blended to create a thicker base.
-If you do not have watermelon, papaya, or mango, use frozen blueberries then add in a bit of cold water to blend as a base. 
-Coconut oil can replace the coconut shredding

Also, the acai brand I use is the Amazon Mania raw acai. Amazon-Mania uses raw unpasteurized acai that is frozen and the quality is noticeable and superior to other brands. Sambazon acai is inferior to this brand as theirs is pasteurized. If you look closely, you will see a slight oil layer on the Amazon-mania after blending. THis makes sense as acai is know to have  a decent amount of mono and polyunsaturated fats. Now go make some!


butterfly guard

Today in class, the work in progress towards the improvement and perfection of the bottom game involved the fluttery, buttery, rolling and flowing butterfly guard. Normally this type of guard is somewhat of a less secure guard in comparison to something like full guard so staying tight is what I always go for with the butterfly. But today, we worked on some things that involved maybe being a bit looser with butterly, say when there is space created by one of the parties when the butterfly flies into position. 

Butterfly Guard positions of the day-(A=bottom man, B=top man)
1) A has a seated butterfly position instead of being flattened on his back. Unable to flatten out A to limit his offense and begin to attack, B perhaps pulls away or creates space  to prevent A from securing grips/underhooks. A reaches into B's collar for a cross collar grip with four fingers in and entering at the same level of B's chin. THe grip does not have to be super deep or else it may impede or break your the grip when trying to complete the submission. As A pulls himself up, he simultaneously sits up while aligning the inner forearm blade with B's throat and placing his own face next to B's head. A & B should now be touching about cheek to cheek. A should already have his free hand ready as he will palm the back of B's head and push it down so B's face is towards to the ground. As this happens, the shoulder of the arm of A's that is inserted into the collar grip goes over the back of B's head and secures this so B cannot posture back up.  A will now roll under B in the direction of the elbow of the collar gripping arm. A will continue the roll until underneath B and grab onto B's near tricep/arm and use the necessary force to assist in finishing the choke. The rolling action itself will make the choke very tight. If B rolls onto his own back to relieve the choke, A should roll on top and finish. 

2) This position here continues off of the previous one. Placing your own head next to B's was critical to success. But now, B's arm/shoulder was in the way and A was unable to place his head next to B's so the choke is not as tight anymore. However, A can persist with the choke and still roll and try to finish staying tight. As B walks with direction A is trying roll and finish, this helps relieve the choke. A must fight to stay in a 69 position and prevent B to become perpendicular to him (this causes a pass). A throws his legs backwards overhead and drives his hips up coming out from under B and landing on B's back with the hooks.

3) Here, the the previous two positions are negated because B now holds A's pant with a solid grip and stiffens his arms to keep A's legs to the ground. Keeping a cross collar grip, A uses the free hand to overhook B right on the elbow joint and pulls it tight to himself. This may cause pain to B as it extends his elbow but submitting with this is not the point here as it is low percentage. THe same side of the overhook will see A place his foot on B's hip. A releases the cross collar grip and secures a deep underhook and grabs the belt if possible. THis side will have the butterfly hook inserted right behind B's knee. With the overhooked arm+foot on hip and underhook+butterfly hook, A rolls onto his own back then pushes with the foot on hip and extending the butterfly hook rolling on to side if the overhooked elbow/arm. A lands in mount with foot possibly trapped. If A's butterfly hook is too deep, the leg may get caught and B may land in a Jeff Glover deep half guard. 

This stuff is cool and worth reviewing as the options to attack present itself when the top man wants to create space for standing passes and escape tight underhooks.

Saturday, September 5, 2009

luscious fruit.....exotic? + tasty?+ expensive money making machine? +++


"huo long guo." The chinese name for the dragonfruit. FOr now it is relatively unknown but who knows, this thing could be the next acai, goji berry, noni juice or whatever the hell superfruit that sells for like a fortune with major marketing. But for now it is a tasty, refreshing little gem that is perfect for hot afternoons that pack with it a nutritional powerhouse. I used to see this weird little looking fireball thing at Whole Foods selling for like $8.99 per lb and + and thought I would not waste my money on that. Luckily, the local CHinatown here has this stuff for $2.99 per lb! As long as this thing is in season and reasonable price, go for it!  

Wednesday, September 2, 2009

TUesday night training

Last night of BJJ training went pretty good. Warmed up with drilling moves like:

hip escape mount to full guard>sit up kimura sweep>mount>partner repeats>switch 
armbar roll escape>hop over omoplata attempt>mount>armbar>partner escapes, etc.
takedown>submission hold (perfect scenario practice)

The drills flow beautifully and continue on without pause to reset as you and your partner switch turns indefinitely till time goes

Then going over half guard passes and repeated drilling and technique repetition. I haven't rolled for a while at near 100% since I hurt my tailbone and it isn't at 100% yet. Earlier in the day me and another friend were talking about CPR courses and carrying unconcious victims. My friend is near 200 lbs and as I tried to hoist him over my shoulders in a fireman carry, pain radiated throughout my sacrum. Anyways, me and my regular training partner start rolling and we didn't set the time to go off. We rolled and things started going back and forth as we struggled for position and submission. With countless attacks, defenses, and counters from both sides, time went by so fast that before we knew, 35 minutes had passed. We ended the session only after we were stalled in the currently infamous "50/50 guard." I still feel limited in terms of movement on some things as my ass still hurts but the free rolling today was ok even though the intensity level is higher than what I am used to since getting injured.