CrossPit - 12/18/06
Warmup: ??? missed it. Stretch
Drill: Bag work conga line. Line up, wait for your turn to rush the bag and do 3-6 punches aggressively, then back in line. While in line do fast footwork to keep your heart rate up.
Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)
Workout: Partner workout
Patner A 4 rounds of
1 minute slamball (20#)
1 minute double leg take down
Partner B 4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)
Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.
Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.
Monday - CrossPit 12/11
Warmup: Run 400M, Shadow box w/pushups, stretch
Skill work: Hook
Workout Warmup: Run 400M, Shadow box w/pushups, stretch
Skill work: Hook
Workout
Big Dawg:
3 rounds
Hill Sprint
21 Sledge hammers on tractor tire
90 Hard Fast Punches
Pack:
3 rounds
Hill Sprint
15 Sledge hammers on tractor tire
60 Hard Punches
Puppies:
3 rounds
200m
9 small sledge hammers on tractor tire
30 Punches
Skill work: combo - Left straight + uppercut right elbow + left hook
New skill: downward slicing elbow (right and left)
Combo - Left straight + uppercut right elbow + left downward slicing elbow + right downward slicing elbow + left hook
*note hook is the "CrossPit hook" Hip driving the momemtum, loose elbow with arm extending on the arm while in motion before connecting.
I completed the pack workout in 11:03
Krav Maga 12/9/06
Krav yesterday was insane. I didn't do CrossFit and still today my calves, hamstrings and glutes are sore!
We ran 400M, tapped knees and shoulders with partner and stretch. Already sweating at that point.
Then we practiced the clinch and controlling from the clinch - pushing our partner back across the mat, added in spinning/turning using the arm not holding their traps. Then we use the muay thai clinch and added in knees. Exhausting. "Why are we the only ones working this hard, Laura?"
ummm I think this is when we went out side for a drill. We've done really short sprints to the pads for 100% power strikes before but today we had to sprint about 50M to the thai pads and knee our partner for like a minute! It was insane. Three times! Cyndi kicked ass on the knees. She really hung in there and gave it 110 percent. More than she had. Then I did and it was so crazy! I could hear the instructors and students calling my name while i tried to keep my sprints AND my strikes at full throttle. OH. MY. GAWD. That was hard! The guy next to me PUKED!
Then we went in and practiced choke defenses form the rear. Hammer lock chokes? I forget.
GREAT CLASS!
CrossPit 12/04/06
Warmup: 10x of each - left, right, left hook; sprawl, 4 straight punches; fall down, get up in a fighting stance; 3 elbows, 4 knees; sprawl, 4 knees. Stretch.
Skill work: elbow, knee on bag for technique and power. Then, with no power, throw 3 elbows + 4 knees at partner and make controlled contact.
Workout:
Big Dawgs:
3 rds.
hill sprint
15 pull ups
3 rope climbs
90 punches
Pack
3 rds.
200m
10 pull ups
1 rope climb
60 punches
Puppies
3 rds.
200m
10 beg. pull ups
1 knotted rope climb/or 3 beg. rope climbs
40 punches
* if people are working casually enough during the workout to talk with each other, call time at 20 min., and take them outside to do sprints.
Drill: straight puches to the face while in someone's guard. Use focus mitts.
