NorCal Fighting Alliance

Shonuff blog

domwaters — Wed, 19 Sep 2012 20:00:45 +0000

Today was a great training day, to start this Tuesday off Andy, meg, Nicco, and I ran fountain grove and then went to the morning bjj class at NCFA, man that hill is still no joke but it definatly prepares you and puts you in the chaos. The morning bjj class was good, Andy taught some side control escapes and subs. After training I had to do a couple of interviews so I knocked those out and then went and got lunch from the local deli, it was hittin as always. I was just relaxing for the day until night practice which we started the night off with some really good sparring. I did 3 5min rounds with Daudi, Jordan, and Scott. After the sparring we started some free rolling Jordan and I were having a war. And then Dave told us to get up on the wall and we started doing guard passing stuff for about an hr. I was down first and was going hard, I had some really good rolls with cello and scuba. At the end of the night I gave out some gear and we were talking til everyone left.
#beastmode

monday fun day

domwaters — Tue, 18 Sep 2012 19:07:47 +0000

Epic Monday, this is Dom “Shonuff” Waters here to let you know how we do it down in NorCal. So I woke up feeling great and went for a 3 mile run, then ate some oatmeal. Then drove to Santa Rosa to do some boxing with Coach Eli, but I parked at my apartment and ran to the gym. We worked mitts and different combos, and then Nasty and I did some wrestling technique and a bit of live stuff if you know Nasty you know it was some good hard training. I went to my place and had some lunch a salad and a gallon of water. Then just slept and relaxed til night . I ran back to the gym and did some warming up, “from what I learned from coach lauren it was a good warm up”. Then we started rolling it was a good night started off free rolling with nader, then the guys that’s fighting were working from getting out of mount for about an hr so I helped, and I got to work it aswell. All in all it was a good training day. Remember watch The Ultimate Fighter 16 on fx fridays at 9pm, and add me on twitter shonuff89, and instagram DomShonuff. Aight have a great day folks

Daniel in the Lions Den #StayingCool

domwaters — Thu, 28 Jun 2012 17:23:26 +0000

Monday was a great day of training. Started the day off right with some morning ab work before I had my oatmeal with some fresh fruit and coconut water. Then it was off to the first training session of the day at NCFA with my boxing coach Eli, I got there at !!am and did all my warming up footwork drills, rope drills, jumping rope in my everlasting battle to get my calfs bigger, and hit the heavy bag a bit aswell to, when I was done warming up, We started hitting mitts for around 30 minutes, then I did some cool down exercise, and went to go get some lunch and clea myself up. For chow I had some subway, while watching some highlight videos and searching for new techniques on youtube. The next training session didnt start til 5pm but it was sure going to be a good one so I took a lil nap, woke up around 3pm and got some food in my belly and tried to wake up fully before getting to the gym. I went to NCFA at 5 pm and started warming up the usaul way, footwork, jumping rope, bag work, and when it was time we got some good sparring in, Colin, Daudi, and I did some boxing rounds first, I did four, I felt really good and relaxed. The rounds were 3 minutes each, with 30 seconds of rest inbetween. After boxing we wnt straight into MMA, the mma rounds were 6 minutes each with 40 seconds rest inbetween I did two of them with Colin and Daudi rotating in on me every 3 minutes it was very fun to say the least.after the MMA rouds we went straight to the mat and started grappling it was some good rolling, Myself and scuba were having a good roll, it seemed like everyone was on there game that night. We finished practice off with about 30 or 40 minutes of straight wrstling I stayed in the whole time it was grueling but thats nothing but good training and it makes a winner out of you. I really love that I am on such a great and close team these guys are my brothers and they are preparing me for battle. NCFA4LIFE
(FORTUNE FAVORS THE BRAVE)

domwaters — Thu, 26 Apr 2012 16:30:33 +0000

Hello there folkers its Dom “Shonuff” Waters here letting you how hard we training down at NCFA, in Santa Rosa ca. When I woke up Joe Soto and I went on a 5 mile run to get that first sweat of the day in and kick start the fat burning. After the run I went home and had breakfast while studying some fight videos. around noon Mr Tom Call called me with some very big news and I really hope it comes true pretty big opportunity. I made my way back to the gym at 5pm and started wrapping my hands and warming up, First up was going to be Boxing rounds with a guy from a local boxing gym. We did 6 boxing rounds 3minutes a round with 45 seconds of rest, it was some really great rounds,after boxing I stretched out some more and went on the mat. I got the very great pleasure of warming up for sometime with Nasty Nate, it went like I was being tough and moving fast with the attempt to survive lol, I did a good job of it. After that 30 minutes was time for MMA rounds Colin and I did 4 5minute mma rounds with 45 seconds rest , Its always a fight with Colin so the rounds were great if you try to take it easy you will get smashed so it was great. After mma we grappled for about 40 minutes abd then practice came to a halt.

Want to be a champion, you have to pay your dues

domwaters — Thu, 19 Apr 2012 17:27:48 +0000

Where to begin, this week has been very good pushing my limits and very happy with the results, Weds morning I woke up at 6am and got some good ol’ oatmeal in my system then rolled over onto my room floor and did some sit ups and neck training exercises for about 30 or 40 mins. Following that I went to NCFA to meet up with Joe, Issac, and Steven and got in a good morning run, I ran with no shoes lol why Im not sure but it felt good. After the run I made my way back home and had to handle some school business, trying to decide what I was to focus my studies on as far as the summer I will be taking some Philosophy classes, but Im thinking I might go more towards business we will see. I went by quiznos and got that good ol chicken and honey mustard sub with some green tea and just went to sleep afterwards. I woke up around 540 and drove to the gym where I did around a hr of yoga then started rolling for another hr it was some training after jiu jitsu we started mma round and boy was it a great time first I was watching Colin and Joe go at it Then I came in on Colins fourth round and did 3 rounds with issac that were great and another three with Nate that I had to dig deep to finish, After mma we jumped rope for 30 mins then the night was over and I was officially exhausted. I got home and kinda just set there til I mustard up the strength to get into the shower and when I finally got into bed I really didnt sleep well but all these aches and pains i wouldnt trade them for the world because you have to pay your dues to be a champion

Nothing works unless you do

domwaters — Wed, 18 Apr 2012 15:42:28 +0000

Hello to all you awesome folks out there that love NCFA, its no surprise we we love you back. I am so proud to be apart of such a great gym we are like a family here. So anyways its tuesday morning and i roll out of bed at 540am get dressed grab a protein bar and make my way to the 6am crossfit class, it was a great class we did a crazy workout 5 400m runs and after every run would be a strength exercise like, went from 20 reps to 100 reps. after crossfit it was off to the local 24hr fitness pool to get some laps in and relax my body a bit in the whirl pool, I swam 10 laps and set in the whirl pool for 15 minutes. After that was a fountain grove run with Joe Soto, Issac De Jesus, and Steven Abas, it was a good run i felt i did way better then i usually do.
I ate another protein bar and made my way back to NCFA for Joe morning grappling class, we learned a few good techniques that i felt were good for my body type. after my morning training I went to pick up some lunch and fell asleep like a baby, woke up about a hr later and drove down to Novato boxing for some sparring and grappling. I went 6 rounds and two different guys and rolled for about 20 minutes then it was back to NCFA for the advanced class. It was a packed house tonight, we got some great training in even Dakota was here we free rolled for like an hr and a half then Dave put four of us down and had people rottate on us for the last 40 minutes, myself, colin, kelly, and nico were down at the end of class. after class we set around just shooting the breeze and I made my way back home.

We dont take’em we make’em

domwaters — Sat, 14 Apr 2012 00:10:53 +0000

Joe Soto is the newest David Terrell Bjj Brown belt and its is not a accomplishment to be taking lightly, Terrell recieved his Black belt from Cesar Gracie. And Soto is only Terrell’s second brown belt, Soto is well deserving of this outstanding accomplishment and everyone that trains at NCFA knows that belts dont come without hard work and dedication. So when you see Joe throw him a congrats .
also Joe Soto will be fighting May 10th see him for tickets

You cant teach someone to swim if you never been in the water

domwaters — Tue, 10 Apr 2012 14:07:27 +0000

Mondays traning sessions were very good and to me Monday is really just another day, but anyways I woke up at around 6 am and ate some oatmeal, then drove to Santa Rosa for the first class of the day boxing at 815 I got in at about 730 so I did some shadow boxing and wrestling to warm up. It was a good class we hit mitts, did some footwork,and alot of jab work. I tried to focus more on speed in this since that was a weak point in sparring. After boxing I did an ab workout with situps and crunches and then some yoga then I drove back to Vallejo because I had left my ipod and I was going to go run out there wih a friend, when I got there I made some lunch and watched some tv, really just relaxed til 5 when it was time for me to head to the last couple sessions of training I did stretch constantly all day. The drive back was less traffic then I imagined so it wasnt to bad. We started off warming up grappling for about 40minutes and then went into doing rounds each round was 4 minutes, we did this until 905pm. I stayed down for 6 or 7 rounds and then just rotated constantly on the guys that were staying down after me. After the advance grappling class was over a few of us gloved uo and headed to the cage to get some mma rounds in I got some good rounds, everyone was looking really great considering how awful some people feel on mondays lol. after training we set around and chilled out chopped it up then I made my way back home to shower eat and hibernate, ready to hit it even harder tomorrow.

awesome week of training

domwaters — Sat, 07 Apr 2012 16:25:45 +0000

Hello there ladies and gents its Dom Shonuff Waters coming back at you one more again letting you know how future champions train yes I said it and I train hard enough to never second guess it ooohhhrrraahhh. Anyways it was great training across the board this week, Joe and I ran 4 miles every morning this week and saturday we are running as a team over on fountain grove. Got in lots of awesome sparring did around 60 rounds if you add in MMA, Boxing, and grappling/wrestling/bjj. Thursday was really cool, Colin, Nico, and I went up to Pleasant Hill at Cesar gracies place for fighter training, Nick and Nate Diaz were there, Jake Shields, Ronda Rousey, and alot of others guys it was great training, we started off with a few techniques drlled them alot, then we moved on to takedowns and BJJ, and after that we did about 40 minutes of open mat. I love being apart of my NCFA fam(NorCaFightingAlliance) were are apart of the Cesar gracie umbrella and this allows us to train with some of the best in the world and get different looks over in Lodi with Nick and Nate, pleasant hill at cesars, or in sf with Jake and Gil. What was really cool is after we got done with all our training Cesar gatherd everyone and awarded Nate Diaz his BJJ Blackbelt. After that we headed back up to Santa Rosa to go to NCFA and had a pretty good bjj practice for about a hr and a half and ended the night punching eachother in the face basically doing mma rounds. Friday was great to more of the same but special in its own right. we ended the night with some awesome grappling and 25 straight minutes of jump roping, then I headed home and did sit ups and neck exercises.
I promise to keep up on this blog lol well everyone thanks for reading and have a awesome weekend.
YOU ONLY DESERVE WHAT YOU EARN- TOM BRANDS

Live Learn Become a Beast

domwaters — Tue, 27 Mar 2012 15:48:52 +0000

Awesome training over in santa rosa ca, its all goin down at NorCalFightingAlliance. I started the day with some strawberry oatmeal with bananas and vitimins, then went for a 3miles run. After that I went back home and did alot of stretching mostly to get my hips more flexible, for lunch I hit up quiznos, brought it home and watched some of jon jones fights to see how he was using his body, then around 5 I headed back to the gym did more stretching and attended the beginners grappling class, Coach Terrell had us warm up by jogging round the mat then we were working on trapping an are and turning it into a crucifix position, when we started to go live I rolled with one of our blue belts, we were just rolling to get warm then I went with our brown belt Nate, and learned alot, I also feel like I did better but still not good enough but hey you live learn and get better. After that the fighters got there gloves on so we could help joe get his mma rounds in, I got the pleasure of hitting him in the face in return I got hit to lol we had great rounds.
After that we started jump roping then it was end of training day…. It was to the house for dinner and sleep, and do it again on tuesday. “you only deserve what you earn”