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Old 03-30-2007, 08:28 AM   #21
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
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Day 18 Friday

6:45 cell mass creatine, 1/2 BCAA
6:45 1 1/2 scoop protein, water
7:30 1/2 kashi bar
9:00 other 1/2 kashi bar
10:30 32 oz planet smoothie protein chocolate chimp


8:30 Private with Brian
I wanted to focus on a couple of challenges
1) 1/2 guard
2) escape from side control
3) submissions from guard

1/2 guard the major breakthrough came when I realized that I need to hook my inside leg outside and triangle it. Once I understood that I was able to secure my half guard a lot.

We worked a pass from 1/2 guard when you are on top here are the steps.
1) pin free leg to body to prevent them from moving
2) post inside leg and walk up as close to their rear as you can
3) push their knee to the mat opposite of your body
4) slide your inside knee onto their stomach
5) gain your base and keep pressure on them
6) push with your knee on their belly into their leg to free your trapped leg
7) swing your trapped leg as far back and over your body as you can to gain solid side control
8) suck in and transition to 100k man

We worked a sweep from 1/2 guard when you are on the bottom
1) drive elbow to the mat
2) swim opposite hand under neck until you gain the shoulder
3) swim hand from step 1 to same shoulder
4) push with both hands on shoulder to create space (think frame)
5) immediately shrimp hips away
6) grab belt with opposite hand
7) grab hamstring with first hand
8) grab other hamstring with opposite hand, from belt to hamstring
9) scoot down tuck head get good control, play with their balance
10) pull elbow of first hand to belly fast and shove back under arch between floor and foot
11) bend arm at a 90 degree to bring their foot to your other hand grab foot and hold
12) bring triangle to the middle
13) catch their leg with your triangle foot and extend to make their base linear and easier to topple
14) push against them to get them to resist
15) once they resist take their movement and roll completely over them
16) don't let go of them when you roll land with their knee up to their chest and sprawl
17) fight to maintain position once you have it begin transition to side control

We worked positional escapes from side control
1) both arms inside
2) bump and create space
3) touch knee to elbow
4) control one opposite arm and push back and extend body
5) slip leg through for full guard

I liked this and have been working it the key mistake I have been making is not pushing with the leg and extending my body. Doing those 2 items allows you to create more space to feed your leg through.

We worked 2 submissions from guard collar choke and elbow lock. The collar choke sets up so many different moves and allows you to control the direction of the attack. Here are the steps for the choke.

Gi Choke from guard
1) grab lapel with hand loosen it up
2) feed other hand inside palm down so you can push or pull
3) feed lapel into hand and pull tight until blade of wrist is on the artery
4) get a grip and pull elbow to hip to lock opponent
5) feed first hand palm up under other arm and grab as deep as you can palm up
6) roll towards side where you elbow is touching your hip and lock your elbow to the mat
7) choke

Elbow lock from guard
1) thread the needle with arm through their arm
2) pass your hand across your face and grab your own shoulder
3) post foot on same side and their arm and shrimp hips way out
4) while shrimping place your other hand on top of your elbow so that both are on top of their elbow
5) bring your posting foot to their hip bend your elbow to the top of their arm and pull down

The key to this lock is speed and to get their hand trapped behind your ear in the 2nd step
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-02-2007, 09:35 AM   #22
Derek Simonds
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Day 18 Friday Continued

12:30 1 slice multi grain loaded with ham, turkey, 1 slice of cheese
2:30 some more meat, some cheese and a couple of reduced fat triscuits
5:30 handful trail mix
7:30 cell mass creatine, 1/2 BCAA
7:30 steak, wild rice big salad, 1 small slice of the kids pizza (couldn't resist)
9:30 1 1/2 scoops protein and water

Workout
My rib is killing me! No abs and pullups because of the pain. The squats felt great.
6 X 6 90 lb's FS a2a nice and deep and slow
6 X 6 110 lb's bench
3 X 10 70 lb's bent over BB rows
3 X 10 BE's
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-02-2007, 09:40 AM   #23
Derek Simonds
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Day 19 Saturday

6:30 cell mass creatine, 1/2 BCAA
7:00 1 pancake with sugar free syrup at a pancake breakfast my son was working. I really didn't enjoy it at all. I did it for my son.
7:45 slim fast protein from 7 - 11
9:45 trail mix
12:30 1 potato skin, 10 wings with blue cheese
3:00 some more crap
7:00 garlic chicken from chinese restraunt
9:30 1 1/2 scoop protein and water
9:30 cell mass creatine, 1/2 BCAA

What a whirlwind of a day. Pancake breakfast with son, T-ball with my daughter, grand opening of Crossfit Evolution went to see it, lunch with entire family at wing house, rest of the day working on the boat to get it ready for fishing trip Sunday.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-02-2007, 10:05 AM   #24
Derek Simonds
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Day 20 Sunday

5:45 cell mass creatine, 1/2 BCAA
6:30 blue thunder recovery drink
9:30 beef jerky
12:30 1 1/2 PBJ (at least it was on whet bread)
2:30 lots of peanuts
7:00 salad, big ole steak, shrimp and some sauteed mushrooms
8:00 small slice of kids b-day cake and ice cream
9:00 cell mass creatine, 1/2 BCAA

Here is a picture of my son carb loading at 6:30 AM on the way to the boat ramp

Will repost when I resize

I prepped and worked on the boat and fishing gear many hours on Saturday for our trip Sunday. Unfortunately we were about 9 miles offshore and the starboard engine decided it wanted to have an electrical failure. Crap! The day is not lost the seas are only 3 - 5 and its beautiful. Lets make the most of it and do some snapper fishing. We used light tackle and caught Mangroves and Red Snappers. Brought some Mangroves home and I will be eating them for dinner Monday night.

Here is me with my rally cap on reeling in a red snapper. My brother in law is the disembodied arm sticking the mangrove snapper into the picture. I wish I had a picture later of the snapper.

Will repost when I resize

I am going to the doctor on Monday for sure. My rib isn't getting any better.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-02-2007, 10:06 AM   #25
Derek Simonds
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Just crap I forgot to resize the pictures. I will fix them later.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-04-2007, 01:41 PM   #26
Derek Simonds
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Day 21 Monday

6:45 cell mass creatine, 1/2 BCAA
7:45 blue thunder recovery drink
10:00 chicken
12:30 baked potato, chili, 4 chicken nuggets
3:30 steak
6:30 garlic chicken
9:00 cell mass creatine, 1/2 BCAA

Workout
6 X 6 90 LB FS
6 X 6 75 LB press
6 X 6 35 LB DB Row
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-04-2007, 06:17 PM   #27
Derek Simonds
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Day 22 Tuesday I really have to fix the sizing on those pictures!

Weigh In:
I have two weights for todays entry. I was weighed at the doctors office last night 194 lb's in clothes no shoes and 6' 1 1/2"

My normal Tuesday morning weigh in
189.2 LB's
9% BF on athletic, 17.1% BF on regular

5:00 blue thunder
6:00 banana
10:45 zone bar
12:45 8 nuggets, chicken on wheat some waffle fries (chik-fil-a)
3:30 beer at the Masters
4:00 - 8:00 snacks and more beer
8:30 slab of ribs, 6 smoked wings, habenero sauce, cole slaw

Met up with a business partner at 6:00 this morning flew to Macon GA for a meeting, closed the deal and he said lets go to the Masters. Holy Crap! He had tickets from another company we do business with. Flew in his plane to Augusta parked with about 60 other private jets and went to watch practice. It was pretty cool walking the course. It is prettier in person than it is on TV.



My diet has been off the last couple of days as I have been feeling pretty crappy about my busted rib and scapula problem. Deal with it big boy.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-04-2007, 06:24 PM   #28
Derek Simonds
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Day 23 Wednesday

4:45 blue thunder
6:00 diet coke
8:00 1/2 tortilla with egg and bacon. It was disgusting.
10:00 zone bar
1:00 2 grilled tuna steaks, some salad w/ oil and vinegar, steamed brocolli
4:00 zone bar
7:30 cell mass creatine, 1/2 BCAA
8:30 cell mass creatine
9:15 whole wheat and peanut butter sandwich (Yippee)

Workout
6 X 6 90 LB's Push Press
3 X 10 45 LB DB Shrugs
3 X 10 Scapula Push Ups
6 X 6 115 LB Bench
6 X 6 65 LB Overhead Shrug (felt kind of goofy)
3 X 10 85 Lb Bent Over Rows

Good workout need to determine set, rep weight scheme for back work. I will be adding that in to every workout from now on. No p/u's or ab work since last week Wednesday. I am hoping to be able to do some this weekend. Will need to see how the ribs are fairing.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-06-2007, 01:28 PM   #29
Derek Simonds
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Day 24 Thursday

6:45 cell mass creatine, 1/2 BCAA
7:00 kashi go lean crunch, lo fat milk
8:30 apple
9:00 banana
11:00 blue thunder recovery drink
1:15 baked potato, side ceasar, small chilli
3:00 tri-o-plex bar
7:30 16 0z lo fat chocolate milk
8:30 cell mass creatine

No Gi
6:30 - 7:45
We worked attack chains from the gaurd. Opponent started with both hands on hips and you go inside his arms and in front of your legs and sweep his hands off.

1) When his hands hit the ground you immediately go for a kimura
2) When he defends the kimura by straightening out his arm transition into a straight arm elbow lock like I learned in my private last friday
3) If the guy is really strong and turns his elbow into you so that you can't get the elbow lock you reach out and grab the sleeve of his other arm. You pull the sleeve forward shoot your leg through and go for the triangle. You can really sink it deep.
4) If they fight off number 3 by blocking your knee than move to an armbar. The way to do this is to shoot the leg over their head and curl their head to your butt and apply the lock pressure on the elbow by pressing down with your hips.

In grappling I had a lot of fun I landed an arm triangle for the first time, a leg triangle and some other submission with a lower level guy. Next match I rolled with a senior guy and he was positionally dominating me I was working from under side control and really trying to escape. He kept me locked up for the first part of the match. I finally pulled guard and was working to try and get in a position for a sub when he reached back with one arm. As soon as he did I threw the leg over for the triangle got it and had to reach up with my hand pull my foot forward and roll into the choke. I finally got him under control and pulled his head down to finish. First time i have ever caught a senior guy in a triangle.

Last roll was with a blue belt from Brazil who is a really great guy. We worked on several different moves and he even stayed after class and showed me some things. No submissions for either of us but he is such a smooth roller it is a pleasure to learn from him.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 04-06-2007, 01:40 PM   #30
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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Day 25 Friday

6:30 NO Shotgun creatine, BCAA and NO, first day with this stuff and it takes like crap!
7:15 kashi go lean crunch, lo fat milk, flaxseed
8:00 apple
9:30 blue thunder
11:00 tri-o-plex
1:30 2 slices pizza
3:45 slimfast
6:00 1 1/2 protein with water
7:45 lot of tuna salad on a 1/2 piece of rye toast, couple of chips, and a landshark lager
9:30 3 pieces yellow tail sashimi, florida roll, 2 kirin lights with the wife

Open Mat
Worked out with Steve 3 stripe purple who basically worked me in side control for 20 minutes. He got a collar choke that was pretty sneaky and I will practice. He reached up with his bottom arm and grabbed the Gi at my shoulder than reached behind the top of my head and grabbed the back of my Gi. At this point he pulled hi hand up and over shoved the forearm in between the chin and choked. Spent about an hour rolling and was toasted showered up and went back to work.

Workout
75 lb barbell complex 6, 5, 4, 3, 2, 1 with 90 seconds of rest
DL, RDL, Power Cleans, PP, BS, Good Mornings
I liked this complex a lot. I could see working up to 95 lb's and that being fairly challenging

6 X 6 120 lb Bench
3 X 10 45 lb db shrug
3 X 10 24 lb over head shrug
6 X 6 115 lb bb dl with shrug each time
3 X 10 25 lb db curl
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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