Updates on my facility

[spoolin215]

Quote, originally posted by MixmasterNash »

Is this going to be an open gym or are you just doing coached sessions?

Right now we're just doing coached sessions, until we get enough equipment to do an open format.

In other news our BJJ coach won the XCFL light heavy weight championship Saturday night via guillotine choke 1:05 of the first round. That should be good for business.

[spoolin215]

video of our BJJ coach's fight this past weekend:

http://www.youtube.com/watch?v=Em6DJR9ejWU

[tweezy!]

he really won a belt with a guillotine?

sucks to be the other dude.

[spoolin215]

hey man you take what's there.

[skaterhernandez4]

joined. Looks like a lot of fun. This thread needs more vids. I wanna see people pushin weight and havin fun!

[spoolin215]

Quote, originally posted by skaterhernandez4 »

joined. Looks like a lot of fun. This thread needs more vids. I wanna see people pushin weight and havin fun!

More vids will be coming. I just copped Adobe CS4 and put it on my laptop so I can edit on the go. The problem is right now I'm running most of the sessions so I can't really film and coach at the same time.

[spoolin215]

Pictures from our first Saturday BJJ class:

[MixmasterNash]

you should pad those walls before some takes a header into the outlet

[skaterhernandez4]

I've been enjoying the FIT updates showing up on my fb news feed

[spoolin215]

Quote, originally posted by MixmasterNash »

you should pad those walls before some takes a header into the outlet

too late! Fortunately there was no blood. We've got some padding on order for the walls.

[spoolin215]

Well we finally got around to coming up with a solution for our exercise balls

[skaterhernandez4]

Our varsity weight room has something nearly identical.

[Nitro!!!]

pretty much exactly like what we had, except ours was made out of PVC.

[spoolin215]

Quote, originally posted by Nitro!!! »

pretty much exactly like what we had, except ours was made out of PVC.

word, It was under 30 bucks to make.

This week I'm making a couple Bulgarian training bags, a tornado ball, and a matrix. I'm pretty pumped.

[CTAC2003]

Quote, originally posted by spoolin215 »

Bulgarian training bags

probably the most worthless piece of equipment i ever made

may be a decent read for you
http://www.defrancostraining.c....html
http://www.thomasplummer.net/blog


Modified by CTAC2003 at 1:22 PM 3-2-2010

[spoolin215]

Quote, originally posted by CTAC2003 »

probably the most worthless piece of equipment i ever made may be a decent read for you http://www.defrancostraining.c....html http://www.thomasplummer.net/blog

Why don't you like the Bulgarian bags? By the way I really enjoyed those links, thank you.

[CTAC2003]

no problem man.

for me bags where pretty much something between kettlebells and sandbags, which i already have and prefer to use. i made two, used them 2-3 times and they ended up laying in the corner.

they could be good for circuits in a larger group, because they are so cheap/easy to make, which could be of use to you.

[Nitro!!!]

Quote, originally posted by CTAC2003 »

http://www.defrancostraining.c....html Modified by CTAC2003 at 1:22 PM 3-2-2010

I ****ing LOVE that article. It's making me nostalgic and wish I could have kept my "no backup plan" gym going for a little longer to really see how much more sucessful I could have made it. Stupid grad school...

[spoolin215]

Quote, originally posted by CTAC2003 »

no problem man. for me bags where pretty much something between kettlebells and sandbags, which i already have and prefer to use. i made two, used them 2-3 times and they ended up laying in the corner. they could be good for circuits in a larger group, because they are so cheap/easy to make, which could be of use to you.

That makes sense. Ideally I want to be able to have sessions here and there where everyone has their own bag, and the entire workout utilizes it. Just a good way to mix it up.

[spoolin215]

Moar stuff! Moar pics!

[CTAC2003]

wtf is that thing?

i saw you put up ropes too

[spoolin215]

Quote, originally posted by CTAC2003 »

wtf is that thing? i saw you put up ropes too

The big wooden thing is a "matrix." We use it for foot agility stuff. The grid is made of bungee and is about 16" off the floor so you gotta high step it. It's tough but fun.

We did put some ropes up, which I will not be climbing anytime soon, as I am scared to death of heights. lol. The fun part about the ropes is they are close enough together that you can climb just one rope at a time, or both ropes (one in each hand)

[CTAC2003]

pretty cool but put some padding on that thing

[spoolin215]

Quote, originally posted by CTAC2003 »

pretty cool but put some padding on that thing

haha, yeah...we learned that one the hard way...

[spoolin215]

New toy:

Got a new toy last night

It's got a nice harness for pulling.

[firefighterjunkie]

Looks like things are really taking off! Looks great.

Any girls in the BJJ class?

[spoolin215]

Quote, originally posted by firefighterjunkie »

Looks like things are really taking off! Looks great. Any girls in the BJJ class?

It's getting there! Every week new people and new equipment.

We have two girls in the BJJ program right now. Hopefully more soon. I like rolling with them

[spoolin215]

Just a quick snapshot. Not happy with the first guys pull, he has this weird habit of rebending his knees and then hyperextending his lower back. I advised against him going so heavy until he dialed his form more, but you know these guys are pretty bullheaded sometimes.

http://www.youtube.com/watch?v=qLZa9Ww7Nr0

[tweezy!]

that second kid is brutal

[spoolin215]

that second kid is brutal

lol, in what way?

We have two climbing ropes about 20. ft high, he can get up AND down in 7 seconds.

[Hulk...]

lol, in what way?

We have two climbing ropes about 20. ft high, he can get up AND down in 7 seconds.

His lack of lumbar stablility maybe?

I actually don't feel the first kids form is to bad. He shoots his hips a little far, but he isn't actually going into excessive lumbar extension. The second kid however, is a bit of a mess.

[spoolin215]

His lack of lumbar stablility maybe?

I actually don't feel the first kids form is to bad. He shoots his hips a little far, but he isn't actually going into excessive lumbar extension. The second kid however, is a bit of a mess.

Dan (2nd kid) needs some work. He is very inconsistent with his form, but is strong as a bull and he's also fairly new. Jay (1st guy) tends to hyper extend the lumbar quite a bit. Maybe it doesn't look too bad in that video, but it's been something I've been working with him on for a while now.

[FBMphil]

I paused the video and the second guy is sitting pretty far back behind the bar at the beginning of his pull. His hips shoot up and his shoulders forward before the bar even moves.

[tweezy!]

lol, in what way?

We have two climbing ropes about 20. ft high, he can get up AND down in 7 seconds.

i don't understand what climbing 20 foot ropes has to do with a rack pull.

1) its too heavy
2) its too heavy
3) he doesnt even use his legs
4) its too heavy



his setup is great but it doesn't really count if you're turtle-shelling before the bar even leaves the rack. based on his setup i'd say he understands what he's "supposed" to do but 500lbs is just too damn heavy for that kid at this point, he clearly isn't able to maintain form once he actually starts trying to move the weight.

[spoolin215]

i don't understand what climbing 20 foot ropes has to do with a rack pull.

Just commenting on some of his abilities.

I appreciate you guys taking the time to point out some of the mechanical errors of these guys. Just a note this was NOT part of a prescribed workout. It was after a session and under their own discretion (which I almost always advise against).

As I mentioned before Dan's form is very inconsistent. One moment he'll be doing picture perfect deadlifts, I'll turn around and on the next set he's basically straight leg dead lifting the weight.

Either way, I'm very impressed that both these guys were able to move that kind of weight given how light they are.