Warm Up Bear Crawl around the gym 8 push ups, sit ups, squats 4 forward rolls, backward rolls, cartwheels and handstands 8 pull ups, supermans, lunges Farmers walk around gym
Workout Turkish Get Up - Heavy single in 4 reps. Complete reps on the left then do right.
then
"The Fast 55" For time do 20-15-10-10 reps of Squats Push ups Leg raises
OR
DB Bench on Swiss Ball - 3 sets of 5 BB Straight Leg Deadlift - 3 sets of 5 Plate pull 30kg X 3 Strict 1 minute rest between exercises.
Cool Down Accumulate 1 minute in a Handstand
Notes TGU - Ben 32.5kg, Andspleen 35kg, Jane 10kg, Emily 12.5kg, Justin 20kg, Katie 7.5kg Fast 55 - Ben 3.24mins, Andspleen 4.02mins, Jane 5.56mins, Emily 9.39mins Weakpoint training - Katie & Justin.
Elements Fitness is proud to announce that we are hosting Canberra’s first ever ISR Matrix Physical Management course on the 21st and 22nd of November. For those unfamiliar with the ISR Matrix ISR stands for Intercept, Stablise and Resolve and is a self defence and physical management system designed to enable the easy and rapid controll of a fully resisting opponent. Designed by BJJ black belt and founder of One Dragon Martial Arts, Luis Gutierrez, the ISR Matrix has been rapidly adopted by Police and security services across the world.
You can read what the Response Australia Magazine had to say about it here.
Having trained in the fundementals of the system for a number of years I can personally vouche for its effectiveness – in competition, self defence and security work – and easy integration into the Brazilian Jiu Jitsu skill set.
The instructor, Dave Pauli, has been a qualified ISR Matrix Workplace Trainer and the official Australian Representative since 2008. In early 2009, after acting as an Assistant Instructor for several courses, he was certified as an ISR Matrix Field Instructor - one of only several in the world and the only one outside North America.
The course costs $299 for two days intensive training and will cover the foundational skills of the system in a way that will be sure to leave you confident not only of the effectiveness of the techniques but also also your ability to perform them. Elements Jiu Jitsu memebers should be sure to contact me before paying to find out how to take advantage of a special deal I’ve arranged on your behalf.
ISR Matrix Physical Management Foundations Course When: 21 – 22 November 2009 Where: Elements Fitness 55 Heffernan St. Mitchell ACT What Time: Course runs all day Saturday & Sunday. Starts 10.30am Saturday and ends 5pm Sunday. How Much: $299 Click Here to Register Now!
Martial Arts people have to be some of the weirdest, most obsessive people on the planet. I know, I’m one of them. No other activity, with the exception of religion, seems to generate the level of fanaticism found in practitioners of the martial arts.
We argue about which style is the most practical, the most effective and which is the best for the ring, the cage and the street. We argue about which style that was the first to do something, the best at doing something and who did that thing most recently. Even within a style there are arguments about who has the better philosophy, which techniques are best, whose training clothes are better and whether you are ‘really’ doing that style at all.
These aren’t civil, reasonable, well thought out discussion style arguments either; these are full on hysterical, screaming hissy fits that best resemble a combination of two pre-schoolers fighting over a toy and a meeting of NATO after receiving a threat of nuclear terrorism. Threats, insults and unintelligible racial slurs are all par for the course during these increasingly bizarre debates.
What the hell is wrong with us – and by us I mean the martial arts community as a whole – that we feel the need to do this? Think about it and let me know if you can come up with a reasonable answer. Other activities don’t lead to this bullshit. Do you think badminton players argue like us? Do they get in raging flame wars on internet forums about whether indoor or outdoor badminton is ‘real’ badminton? Do chess players threaten to force pieces up each others noses over whether the Spanish Defence is better than the Opening Gambit? Have you ever seen two crochet enthusiasts throwdown and duel with their hooks on YouTube to avenge a slur on their teacher?
I’m not against reasonable discussion; as intelligent human beings we have a responsibility to question what we are told, test what we believe, hold each other accountable to our statements, call out frauds and prove assertions. What I am against is the bigoted, petulant, unthinking espousal of views delivered in the kind of language that would make a merchant sailor blush. The martial arts is supposed to be the ultimate vehicle for killing the ego and disciplining mind and body but these arguments are good evidence to the contrary.
Warm Up 20 star jumps 8 push ups, sits, lunges 20 empty hand swings 8 pull ups, supermans, lunges 20 star jumps
Workout "Absolution" 1 min per station, 10 secs to rotate 3 rounds for Reps of
OH DB Lunges Turkish Sit ups Knees to Elbows DB Twists Skipping or Aerodyne sprint
then
6 rounds for time of 5 Handstand Push ups or DB shoulder press 4 Push ups 3 Burpees
Cool Down Reverse Hypers - 3 sets of 10.
Notes Push, push & Burp - Ben HSPU 7.09mins, Emily 10kg DBs 12.41mins, Jane obar x 2 & 7.5kg DBs x 4 8mins, Alex 7.5kg DBs 5.48mins, Matt 12.5kg DBs 10.15mins, Ian 15kg DBs 10.28mins.
The Wildcat MMA shorts are John Will’s first offering from what I am hoping will be a substantial line of mma fightwear. I recently acquired a pair at the Australasia Machado Championships but I must admit I bought them largely as a matter of convienance as I was in desperate need of more training clothes and not really able to wait for my previously preferred brand of Sprawl to deliver some shorts from America. I say previously because – although Sprawl shorts are excellent – the Wildcat MMA shorts exceeded my expectations and have become my brand of choice.
The shorts are well made with solid stitching throughout so they are able to take the abuse that heavy and frequent training inflicts. They also feature the usual combination elastic, drawstring and velco waistband, a flex panel in the groin and a small slit of the outside of the leg to allow easy movement and are made of a light but tough polyester. The cut is different from the usual fight short design and it can feel a little weird when you first start wearing them but, as far as I can tell, the different design makes no practical difference when fighting or training.
On the aesthetic side of things I quite like the colour and design of the shorts and I especially like the absence of tough guy bullshit that is becoming more prevalent in the industry. You know the “kick me in the balls cause they’re made of steel” type motto that has put me off more otherwise good brands than I care to mention.
I can’t say that these shorts are better than those put out by Sprawl or Nogi but they are definitely as good and different enough that you, like me, may come to prefer them not through issues of quality but simply because of the feel and the fit. Wildcat MMA shorts can be purchased here.
Warm Up
