Hey guys,

Sorry I'm late this week. Here's my Video Blog for week 11. I share my true thoughts on crossfit here and it's probably going to stir a little controversy, but I think there's a lot of confusion out there on it.

Also let me know if you would be interested in a weekend training seminar with Ben Askren and I. This is something I'm trying to plan for Vegas in 2013.

In addition to that this week I spar, drill and do some striking. I'm also going to breakdown the armbar for you a way I like to do it. For more videos check out http://prommatraining.com and subscribe to this youtube channel.


Video Index:
2:38 Cross fit fails
4:18 Rick James Halloween
5:04 Armbar technique
8:47 Strength and conditioning
10:08 Sparring
11:10 vegas seminar with Ben Askren and Alan Belcher (comment)
13:45 comment contest
14:53 winner announced

Here's a LINK TO A FREE TECHNIQUE-http://prommatraining.com/
Quinten Fasthands motivational highlight

Feel free to stop in my club if you ever head to Mississippi: www.alanbelchermmaclub.com