Forum » class never matches my schedule, but I can always hit a heavy bag

RALEIGH, N.C. -- George Washington kept hanging around, refusing to let Memphis pull too far ahead. The Colonials just couldnt come up with the one shot they needed to prolong their first NCAA tournament visit in seven years. Isaiah Armwood scored a season-high 21 points in ninth-seeded GWs 71-66 loss to eighth-seeded Memphis in the second round of the East Regional. Armwood picked up his fourth foul with 12:02 remaining for GW (24-9), which was just 2 of 12 from 3-point range yet never fell behind by more than 10 points. "It definitely changed my defence, because when Im on defence, Im usually active. I couldnt foul," Armwood said. "It definitely hurt us because I gave up some layups that I dont usually give up." Leading scorer Maurice Creek -- who averages 14 points -- finished with nine on 2-of-13 shooting for GW, but he airballed a 3-pointer in the final seconds that would have tied it. Michael Dixon Jr., the top sixth man in the American Athletic Conference, scored 19 points and hit four free throws in the final 10 seconds for Memphis, which never trailed. Joe Jackson added 15 points for the eighth-seeded Tigers (24-9), who are halfway to Geron Johnsons post-AAC tournament guarantee of two wins in the first weekend of the NCAAs. "As long as we think big and we play hard, the skys the limit," Jackson said. "Weve just got to continue to think that we can get there. Weve got to know we can get there." They entered the tournament having lost three of five to fall out of the national rankings, and shot 49 per cent in this one but struggled to put GW away until the final seconds. Patricio Garino added 10 points for the Colonials, who were making their first NCAA tournament appearance since 2007 and hung around all game before making a final late push. They had the ball down 67-64 after Jackson threw the ball away with 1:16 left. But Creeks jumper in the lane was short and so was Nemanja Mikics 3-point attempt from the right wing with less than a minute remaining. "I think if we would have tied it, the momentum was sort of shifting and maybe we would have tied it, had some time outs and things wouldve been different," GW coach Mike Lonergan said. Crawford missed a 3 for Memphis with about 30 seconds left and the rebound went out of bounds off Jackson with 26.6 seconds left. Joe McDonald beat Crawford off the dribble for a layup to make it 67-66 with 13.6 seconds left, and the Colonials fouled Dixon with 9.6 seconds left. Dixon hit both free throws and the Colonials called a timeout to set up their final possession. McDonald dribbled a few seconds off the clock before passing to Creek, whose final 3-pointer with about 3 seconds left left failed to draw iron. "A shot I usually hit," said Creek, a 41 per cent shooter from 3-point range. Dixon added two more free throws with 0.4 of a second remaining for Memphis, which could never push its lead past 10. Its last big lead came on Dixons jumper from the corner with 9 1/2 minutes left. Creek hit a 3-pointer -- GWs second, and last, of the game -- before GWs 1-3-1 zone forced a turnover and Garino made a layup to make it a 64-62 game with 2 1/2 minutes left. Out of a timeout, Memphis worked the ball to Dixon -- who buried an open 3-pointer from the right wing and kept his shooting hand aloft for an extra moment. At the time, that seemed like the dagger -- but the Colonials kept scrapping. "They made a run at the end," Dixon said, "but we never got flustered or rattled." Both teams werent especially good behind either line on the court: Memphis was 11 of 16 from the free throw line and hit just 27 per cent of its 3-point attempts, while GW was 14 of 24 from the free throw line in addition to its poor 3-point shooting. "Theyve got a good inside-out punch," Jackson said. 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INJURIES - Cardinals 1B Matt Adams has been put on the DL with calf tightness, resulting in some lineup shifting, with Allen Craig moving from right field to first base, so that the Cardinals could bring up top prospect Oscar Taveras, who was the No.This week had a major upside to it. A phone call interview with Chael Sonnen. You can hear it as part of our podcast for TSN 1290s The Weigh In. Before the interview we talked about this project, encouraging fight fans to try aspects of the training. We talked briefly about his hilarious commercials for Nexersys (more on that later) and getting people fit. During the podcast interview we talked his picks for UFC Fight Night, and about his ability to always be ready for any fight any time. His answer was simple. It goes back to his wrestling days, and you never know whos going to be your opponent. You simply have to be ready and be your best. Chael isnt as big on strength training, and in fact sees it the same as some of the "old school" guys do. Its more to break up training than to add to it. Its a mental break, something new. It got me thinking about my week of training. I spend a lot of my time doing the work I have my pros do in the strength room. I also make time for kickboxing. Unfortunately, finding time to get to a jujitsu or wrestling class never matches my schedule, but I can always hit a heavy bag. Which led me to take a look around the internet, my hope was to find a few things MMA fans could try that could match their schedule if they wanted to try striking. The fitness you need for 20-30 minutes of striking is actually incredible. It truly is one of the top cardiovascular workouts. If you want your body to lose fat, cardio burns it off. Especially if that cardio is done in intervals, and high intensity training (HIT). I checked out a brand new franchise to the market, its called 9 Round Fitness. Basically a new class starts every 30 minutes. You are involved in a circuit of 9 x 3 minute rounds of activity. So if you are a fan of MMA or Kickboxing, but are not quite ready to enter a full fight gym, this is the perfect start. Trust me when I say, fight gyms can be intimidating. Go at the wrong time and you can see blood on the mats, and sweat flying everywhere. Its not the best starting point for a lot of people. Something with the basics of kickboxing, and people there simply to get a workout and try the sport they love is perfect. If you dont want to leave your home, you need to try a Nexersys. Its a stand-alone piece of workout equipment. It comes with software to ensure yyou are progressing, learning and increasing your fitness.dddddddddddd The targets have accelerometers to insure your safety when striking. For a beginner in kickboxing its great, and it can advance you as you get better at your striking game. Again, anytime you can work in high intensity intervals into your training, its a great thing. I would love to see fight fans try something like this, just to get introduced to the sport they love. Building an understanding of what goes into training, builds more passion for the sport. It also builds sponsorship opportunities for athletes. Meaning, they get paid to train and the fans see more complete fighters. My week was capped off by a meeting with my trainer; its time to buckle down. Im looking to be able to hit 205 by the end of this 10 weeks. Currently my weight is sitting at 221 pounds. That means its time to tighten up on diet. This is the worst part of training. Its also why fighters hire trainers. Im using Jeff Fisher at Elite Performance in Winnipeg; hes helped athletes in all sports cut weight to be their best. Im using a trainer because I would not do what it takes if it was up to me. You need someone to reinforce the necessity of being strict on the diet. If a pro misses weight, it ruins his reputation and costs him a portion of his winnings. So to test how I can do with training and cutting calories my diet this week has a lot more focus. No sugar at all, increasing my good fats, using select supplements to ensure my vitamins and minerals are up even though my calories are being cut. I will eat 5 times in a day, 3 meals and two smaller snacks. Im also taking care to remove carbohydrates that have gluten, and extra dairy products. A lot of pro fighters are avoiding dairy as their fights approach. Dairy can in some people increase the production mucus, which affects breathing through the nose. Last week I started running with my SISU Mouth guard. Even though it has significant improvements in how well it fits, you still shouldnt be breathing with an open mouth. So dairy is reduced. Im on track, it feels good and I cant wait to hear from fans of the sport of MMA as they turn their health around, and develop some healthy habits thanks to their passion for MMA. Lots to learn and a lot of fun to be had while getting active. ' ' '