Training 07-30-16

In kids class we covered double leg takedowns. My boys did really well…maybe there are 2 wrestling scholarships waiting for us in a few years. Judo class followed and then adult open mat. All in all 3 hours on the mats Saturday morning is becoming the norm for us. 


Training 07-29-16

No gi night tonight. I haven’t been attending mon-thurs night classes because of the new work schedule so it was nice to see a few old faces show up on Friday night. There were a couple new faces also which was good to see.

Today we worked attacking the turtle position by flipping the opponent. Afterwards several rounds of grappling had me absolutely spent. 

5 Beginner Friendly CrossFit Workouts

5 Beginner-Friendly CrossFit Workoutscrossfit-on-the-simpsons

I’m not a “crossfitter”, I have never belonged to a crossfit gym or participated in  any fitness competition. I do love the aspect of functional fitness and the paleo diet along with the principles of CrossFit. Watching the CrossFit games on TV recently a friend of mine exclaimed, “I could never do that”. What many fail to realize is you are watching the professional athletes of fitness. It would be no different than watching the NBA and telling yourself you could never shoot a basketball, or seeing the PGA Tour and thinking you should never try golf.

Below is a link to 5 beginner friendly CrossFit exercises. The best part is most of these require little to no equipment to get started.

Link – 5 Beginner-Friendly CrossFit Workouts

Training 07-23-16

Saturday Judo followed by advanced BJJ and then open mat. 3 hours of training and then 4 hours of yard work and sprinkler repair has left my body feeling a bit sore. Tomorrow is rest day and then back at it on Monday.

Unstuffed Pepper Skillet

I was reminded it’s been awhile since I put up any recipes.

I’m not really sure what to call this but Unstuffed Pepper Skillet seemed close enough. This is normally something I make when I have ground beef but don’t feel like going to the store to get anything else. Most every other ingredient here is something that we usually have around the pantry.


-2 Tablespoons Avocado Oil (Or any other hot pan oil)
-2 or 3 Bell Peppers
-1/2 cup chopped onions or shallots
-1lb Ground Beef
-2 Tablespoons black pepper
-2 Tablespoons honey (optional)
-2 Tablespoons korean red pepper flakes (or crushed red pepper/chili powder)
-1 Can diced tomatoes
-1 Can Tomato paste
-2 Tablespoons garlic powder
-2 Teaspoons Onion Powder
-2 Tablespoons freshly ground ginger (optional)
-2 Tablespoons minced garlic
-2 Tablespoons of ground flax seed (optional)


Step 1 – Brown meat in skillet with oil. After meat is browned remove meat to a bowl.

Step 2 – add peppers and shallots/onions to skillet and saute until peppers are soft and onions are slightly browned

Step 3 – Add meat back to the skillet along with garlic powder, onion powder, pepper flake, black pepper, tomato paste, and diced tomatoes. Fill 8oz can that the tomato paste was in with water and add water to the skillet. If you reduced heat, raise heat to simmer so liquid starts to thicken (few minutes)

Step 4- Add in honey, ground flax seed, and grated ginger (These are optional but I find honey helps thicken up the sauce a bit and the ginger helps add a bit of flavor. Also my mom said I need to eat more flax seed.

Step 5- Allow liquid to reduce and sauce to thicken. Turn heat off and let sit for 10 minute to allow it to thicken some more.

Estimated Nutritional Info:

Nutrition Facts
Servings 5.0
Amount Per Serving
calories 293
% Daily Value *
Total Fat 15 g 23 %
Saturated Fat 6 g 30 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 56 mg 19 %
Sodium 264 mg 11 %
Potassium 365 mg 10 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 5 g 21 %
Sugars 14 g
Protein 22 g 44 %
Vitamin A 23 %
Vitamin C 156 %
Calcium 5 %
Iron 17 %

Personally I like to eat this mixed with some rice or over a bit of pasta. Today I used some leftover red leaf lettuce and made lettuce wraps which was quite tasty. If you like a more italian flavor, try adding fresh basil, oregano, and other herbs…for a more asian/spicy flavor,  sriracha and thai chili sauce are good to mix in.

Training 07-19-16

When the world feels like it is turning upside down you can always find comfort on the mats.

Today we worked some guard guard chokes and ended with some positional drilling. 

I been a cop for 10 years now and this year has easily been the most challenging for my profession and for myself. Many good cops are leaving law enforcement and we can’t recruit enough people to fill their places. I don’t blame someone for not wanting to do this job given the current times. 

I have always chosen to see the good in all people because my faith and sanity demand it. As a supervisor I always strive to have positive relationships with everyone I work with and who work for me. 

Yesterday while eating lunch with my coworkers a young lady came up to us and thanked us for doing what we do. Later we found out she paid our tab and left us a kind note. While pumping gas another woman came up to me and with tears in her eyes asked if she could give me a hug to which I gladly obliged. She gave me 2 bottled waters she had purchased inside the store  (1 for me 1 for the dog) and told me to make sure I go home at the end of the night. 

I believe if you project positivity from the inside out it will reflect back on you and likewise if you project hate and darkness that will project back to you as well. The question you ask yourself every day is what do you want to be surrounded by?

So as I trained today I went out of my way to thank the instructor and my training partners for helping me to keep a positive attitude and keeping my mental and physical skills sharp. 

To those that want to do something but don’t know what to do a simple thank you can absolutely make someone’s day.