3.8 mile run at lunch on Wednesday

So I was still a bit sore yesterday from Purple Belt class but for the most part I was doing OK. So I decided to go for a run at lunch. It was a pretty good run. I'm osrta getting a little bored with that trail, I've run it so much. It was still a decent run. I need to do my GOG run tomorrow morning if at all possible. Tonight I'm planning on going to the Muay Thai class and then the Blue Belt class after. Then Saturday I have Blue Belt and conditioning class.

Run distance: 3.8 miles
Time: 35:14

First BJJ Purple Belt program class

Well I got my third stripe last week. That means that I can sign up for the purple belt program which is what I did. So last night I went to my first purple belt class and I pretty much had my ass handed to me. But it was fun and I learned a lot.The biggest thing I need to learn is how to relax. I just can't go for it all the time , I have to take my time and move when the time is right. Another thing I realized is that I'm going to get a lot stronger. Because I am very sore today.I also realized that my wind is pretty good. Many people were very tired and I still had plenty left. so that was cool. The first guy I wokred with was Steve. Steve is an older guyand it seamed like he was tired from the very begining. He had pretty good technique but I was able to pass his guard and I think I swept him one time. The next guy I worked with was a younger guy who had his blue belt. This guy pretty much dominated me.We then did a pretty cool drill with everyone in class. It was a back drill where you started witha guy on your back and the idea was to escape the position. After you escaped or got submitted, your partner switched and you got a new partner. It was a cool drill and I got owned the whole time.

During Randori I did ok, I was able to pass Joe's guard several times. I also submitted Cory (She's a blue belt but to be honest, I used my strength to get her in a good position). I worked with Leandro who I think submitted me once and that was it.

I did pretty good with Joe. I think he may rely on his size too much. It was a good class though. I really enjoyed it but like I said, I am very sore today.

Next purple belt class is on Wednesday night.

Run at lunch BJJ tonight

I went for a 3.1 mile run at lunch today. I pushed a bit too hard I think. My time was 26:10. Not too bad for not really pushing it in a while. It was too hot outside to be pushing it like that though. Still a good run. Some minor pain in my right foot but nothing unbearable. So I'll consider the run a success.

Tonight I went to Brazilian Jiu Jitsu. It was a great class as usual. We worked on stand up and base, 2 front collar chokes and scissor sweep. It's a cool sweep and I think I was doing it pretty well. We went live a bit at the end of class so that is always fun too. Then, at the end of class, I got my third stripe. I was pretty happy. I've been going to class for 6 months now and now I finally get to test this stuff out on resisting opponents so I'm pretty stoked.

That's all for now, gotta go to bed. I'm tired.

Tuesday Night BJJ class

Another good class as usual. We worked on two escapes from the bear hug. Over the arms and under the arms. Then we worked on two guard passing techniques.

Bear Hug 1. Under the arms:
1. Move you right arm in between your head and theirs and place your forearm on their throat. Grab your right wrist with your left hand and apply preassure to their thoat.
2. Move your hips out and away from them, creating space between the two of you.
3. Move your right hand off of their throat, down and up under their arm pointing up.
4. Grab their tricep with your left hand and squeeze with your elbow.
5. Do the step in front and back foot work to do the hip throw.

Bear Hug 2. Over the arms:
1. Place both your hands on their hips and push awaywith your arms and your hips.
2. Move your elbows in on your stomach so they can't pull you close.
3. Once the space is created, move your right hand up under their armpit on to his back.
4. Grab their right tricep with your left hand.
5. Do the step in front and back footwork to do the hip throw.

Guard pass 1.
1. Grab both lapels with right hand and posture.
2. Grab pants at hip with left hand.
3. Keep elbows in.
4. Move from your knees up onto your right knee and your left foot. Make sure your left foot is back far enough so they can't grab it.
5. Keeping your right elbow in, keep hold of only one lapel.
6. Reach back with your left hand to release the guard and place their leg on your shoulder.
7. Immediately reach with your left hand across and grab their lapel. Thumb in.
8. Stack them up and begin to move around.
9. With your shoulder, move their leg out of the way and gain side control.

Guard pass 2.
1. Same process as above but they get heavy on their leg when you attempt to put it on your shoulder.
2. Press down on their knee to the ground.
3. You now should have your left knee up and your right knee down.
4. Quickly reverse your leg positions. Left leg down over their leg, with your right leg up.
5. Reach around their head with your left hand and under their arm with your right hand. Gable grip.
6. Move your right knee over their down leg with your left.
7. Move your feet out of guard to gain side control.

Like I said, a great class as usual. Next class is Thursday night. Maybe I'll get my third stripe. Maybe.

Early morning 3.6 mile run in GOG

The alarm went off at about 5:30am, I hit the snooze once and then rolled out of bed. I was moving kinda slow so I didn't get out the door until about 6:00am. I ran the south loop which is the longer more hilly loop and is actually my favorite. My time was 34:58 which is a 9:43 mile. This is about what I've come to expect lately. This morning I had a bowl of oatmeal and an egg for breakfast with some water. I put some maple syrup in the oatmeal but not too much. It was pretty good.

Tonight I have BJJ at 7:00. Hopefully I'll be getting my 3rd stripe this week.

Monday, July 23rd rest day

This morning I had a bowl of Raisin bran with milk for breakfast. For lunch, I made a salad and I also have a banana.I'm going to try to get my weights set up so I can lift this Wednesday.

Exercise plan for this week.
Monday - rest day
Tuesday - Run in am, BJJ at night
Wednesday - Run in am, Full body workout at night.
Thursday - Run in am, BJJ at night
Friday - MTB at night if possible
Saturday - BJJ & conditioning
Sunday - Run Waldo

The Plan

Exercise / Fitness Plan
The Goal: Loose 10 punds and get down to 170. This will put me in the top of the middle weight division for BJJ tournaments. My current weight is 180.5 witha body fat percentage of 13.8%. The idea is to drop my body fat percentage to 10% while keeping the same muscle mass.
The plan will be built around my Brazilian Jiu Jitsu and running schedules. I'd like to incorporate at least 1 mountain bike ride a week, some crossfit type conditioning and weight lifting.

Fitness Schedule
Monday: rest day
Tuesday: 3 miles in am BJJ at night
Wednesday: 3 miles in am Full body weight routine at night.
Thursday: 3 miles in am BJJ at night
Friday: rest day or mountain biking in pm.
Saturday: BJJ in am with conditioning class.
Sunday: Long run or hike.

Diet Schedule
Breakfast:

option 1: raisin bran, protein shake.

option 2: oatmeal with 2 eggs

option 3: oatmeal, fruit protein shake

Morning snack:

option 1: protein bar

option 2: protein shake

option 3: 1/2 peanut butter sandwich

option 4: banana

option 5 : low fat cottage cheese

Lunch:

option 1: Salad with chicken

Afternoon snack:

option 1: fruit - apple, banana, orange

option 2: protein shake

option 3: crackers, gold fish, pretzels

Dinner:
Sensible dinner:
spaghetti with salad
grilled chicken with rice and veggies
hamburger helper with veggies
pork with potatoes and veggies.