CrossPit Girls

CrossPit 10/30/06 We're BAAACK!

:)

Warm up: Run 800m/Shadow box/Sprawls/stretch

Skill work:
High round kicks (head!?)
Combo punches + high round kick

Workout:
Tabata Squats 10 rounds
200m sprint
Tabata Bag Carries -8 rounds (I think - I did two with a lighter bag then used the 130# bag for the rest. FRICKIN heavy!)
Tabata Punching - 8 rounds (I think)

Grappling

SWEEEET!!!!

posted by Unknown @ 9:46 PM 0 Comments

CrossPit 10/16/06

Warmup: 36 burpees. Shout out "Happy Birthday Arlene" during each jump. Stretch.

Skill: Hook.


Workout:

Big Dawgs
3 rds
35#db push press x 21
24" box jump x 28
95 hard fast punches on heavy bag

Pack
3 rds
25# db push press x 21
20" box jump x 28
65 hard punches on heavy bag

Puppies
3 rds
15# db push press x 15
short box jump x 18
45 straight punches -- work good form

Sparring: Very slow. Make contact. Look for openings you wouldn't normally see if you were going medium or full speed.

Friday Night Sparring:

Oh man. I have a headache. 15 minutes sparring with Denise. It's funny, to have to coax partners because although I have been hitting stuff for going on three years now, I have not sparred much.

Denise and I started out taking turns defending and striking for about 2 rounds, then we went to town! Denise tried out kenpo stuff, as instructed by Ricky, and I tried to focus on moving off line when I defendes the punches. Also, inside defense of jab followed by an overhanded jab.

quote from denise: "You bitch!" LOL.

Really, It's FUN!

posted by Unknown @ 12:16 AM 0 Comments

CrossPit 10/9/06 - Made it to the Porch

So Jason was describing who should be doing Big Dog vs Pack and it left me no choice but to do Big Dawgs workout even though I knew my running is not fast enough to get through three rounds in 20 minutes.

I did the Big dog number but only got through to the second hill sprint - 21:45...finished 70 punches after class because I was mad.

Signed "Miss 'on the porch.'"

Warmup: 400m, shadow boxing, hip escapes/shrimping

Skill work: break down form for straight punches.
Focus on bringing the punches straight back, keeping the elbows in, and back straight.

Workout: As far as you can get in 20 minutes:
Big Dawgs
3 rounds:
800m
30 hard, fast round kicks
hill sprint
100 hard, fast punches

Pack
3 rounds:
800 m
20 hard round kicks
hill sprint
75 hard punches


Puppies
3 rounds:
400m
15 round kicks
200m
50 punches

all kicks and punches are on a heavy bag

stretch

posted by Unknown @ 10:36 PM 0 Comments

CrossPit 10/2/06

Warmup - missed it. (Stupid carpool)
Skill Work - Hooks, Practice Breakfall
Drill: Breakfall, defend on ground, get up defensively.

Workout:
Big Dawgs
4 rounds
1 hill sprint
35# db thrusters x21
90 hard/fast punches on heavy bag

Pack
4 rounds
1 hill sprint
25# db thrusters x21
70 hard punches on heavy bag

Puppies
? rounds
1 hill sprint
??# db thrusters x21
?? punches on heavy bag

posted by Unknown @ 11:16 PM 0 Comments