Wednesday, August 30, 2006

the RockPile - elbow-knee escapes.

I went over to the RockPile, Darby Darrow's BJJ dojo, because Darby had offered to show me the elbow-knee escapes (how to get out of a mount), last friday after the arm-bars seminar at Brand X. After the seminar, he'd shown me the way to escape a person pinning your arms down and then he kindly asked me if I knew the elbow-knee escapes you could you to escape a mount.

So anyway... I could hardly wait to get to the rockPile to check it out. Email from Darby: "You're not coming all the way over and not train!" Lucky I had my gear with me.

haha. He showed me the proper way to bow into the dojo, asked me to dispose of my gum and showed me around the small box where he teaches classes to adults and young people on Mondays and Wednesdays in his garage. He does that to spend time at home with his family while still training people in BJJ.

The garage had pull up bars built by the Assassin, cargo nets, plyo boxes and out back, Darby has built his own climbing wall. Very nice studio.

He showed me to first elbow knee escape with me as dummy, then he showed me with air-dummy...then he had me on the mat with Ian dummying. We did the first 2 escapes a few times then he threw in the third and then had Ian randomly do the mount tech that required a different EK escape that matched. Then he threw the fourth one in and we then practiced more me figuring out which escape was appropriate.

At 6:30 it was time for the kids class to bow out and the 6:30 class to bow in, so I waited while Darby did the first part of his class. He then asked me the trademark, what is one thing you will take away with you and I said, for the elbow knees start with the simplest and easiest escape and if that doesn't work move to the next progressively as each one is more difficult and takes more effort to execute.

I had to go and I bowed out and went on my merry way. I plan to go back next wednesday for the 7:30 adult class.

Monday, August 28, 2006

CrossPit Report 8/28

Crosspit Rocked!

We ran 1 lap fast for warmup, came in and shadow boxed and did 4 laps of shrimping on the mat. Then Jason made us go out again and sprint to the end of the second building and back. Of course I was last and he yelled at me to SPRINT! Then we stretched and then we did inside defenses. Just 6 people in class, me, Jim the KM assassin, Mark, Chuck and two new girls. I paired up with Chuck and let Mark go with Jim because Chuck is new and Mark is probably (haha) a better matchup for Jim. The two new girls paired together.

Then we got to hit each other. No bas tapes, just partner A throws four punches then partner B immediately responds with 4 punches. Switch back and forth. J had to come tell me not to back up once.

I'm starting to feel better about throwing the combos but I'm still not very good at defending.

After the punching we did the workout.
3 rounds for time of
30 push press
30 box jumps
90 hard fast punches

There was no "pack version" just "maybe a difference in intensity." Well, he let us use lower weight. the guys were using 75#, and I had my bar set up for 55#. When we started I was able to do a set of 7 but I was having a hard time and I said, I might have to lose some of this weight, but he watched me do a couple reps and said, "No, you look like you are doing a good job with that weight. " grrrr

Jason had to call time at 15 minutes, because we had to finish before Kenpo. I only was able to complete 2 rounds plus about 15 push presses.

I started the 3rd set of push presses with 1 minute to go and put the weight down after 7 and then Jason came over and tells me 45 seconds. heh. So, I picked up the weight and got to 17 (I think) before time was called.

I really like the practice of mock sparring. I call it mock sparring because we take turns but we still get to throw real punches and try to hit eachother, and then defend really quickly. I think I'm getting better. It feels better. I do still sometimes back up but after a reminder, I think I do better. I hit chuck a couple of good ones to the face and I was using the MMA bag gloves because he had on my boxing gloves. He told me I hit solid and had good control, and Mark agreed that I could throw a nice hard punch... haha. I liked hearing that even though I know I still have a lot to learn.

Wednesday, I plan on going to Darby Darrow's RockPile to see some BJJ classes and maybe roll a littel bit? Darby said he would show me some elbow knee escapes and Kelly wants me to come up too!

Tuesday, August 22, 2006

CrossPit 8/21 - official class notes

Warm up: 200m sprint, 2 min. shadow box, 200m sprint, stretch
Skill work: dbl leg takedowns, takedown defense, punch combinations on heavy bag, round kick combinations on heavy bag

Workout - rotating Tabata
3 times through 20 second on 10 seconds off
Pushups
Burpees
hard fast punches on heavy bag

Then 3 times through 20 second on 10 seconds off
Squats
Sprawls
Round Kicks on heavy bag

More Work: w/ a partner, 6 rounds of Bas striking tape
3 rounds: partner A tries dbl leg takedown whenever, B defends
3 rounds: partner B tries dbl leg takedown whenever, A defends

Puking is acceptable.


Yah...puking is acceptable. Derek puked. I felt like puking durign the tabatas, The skill work was fun even though I pretty much suck at any imitation of sparring.

Monday, August 21, 2006

CrossPit 8/21

OMFG That was soooo freakin' hard.

Warmup: Sprint 200m, Shadow box for 2min?, sprint 200m - Stretch
Skill Work: With Partner, practice doubleleg takedowns, let your partner take you down. Then Practice with fake stikes, then Practice with the other partner defending with a sprawl.

Practice intense round kicks and hard strait punches...which leads into the workout:

Tabata insanity:
Run throught the following three times through, 20 seconds on / 10 seconds off each
Pushups
Burpees
Hard Fast Straight punches

Rest one minute, then
run throught the following three times through, 20 seconds on / 10 seconds off each
Squats
Sprawls
Round Kicks

(die or puke, your choice)

Then 7 rounds with Bas Tape - A/B partners, alternating defending and throwing Bas combos, in 3 round, A partner randomly attempts DL takedowns that B defends, in the the 6 round Partner B does takedowns that A defends. (could be off...I was busy getting hit) Round 7 both partners attempt takedowns and defend.

Wednesday, August 16, 2006

GEAR!

I got my shin guards and am waiting for my Head Gear! W00t! Funny conversations while unpacking my gear.

"What are those?"
Shin guards.
"What are they for?"
For my martial arts classes.
"OH do you do tae bo?"
Don't make me come over there and kick your ass.

------------

"My friend takes martial arts...but I never saw her wearing shin guards."
Oh, what does she train in?
"Tae Kwan Do"
Yeah, I don't think you need shin guards in TKD.

-----------------

"Why did you buy those? I could have lent you my soccer shin guards!"
Um I think those are too hard. You don't want to use the shin guards to hurt your partner. They are just to keep you from bruising your shin bones while you train.

Monday, August 14, 2006

CrossPit - 8/14

Ok, first of all I am STUPID!!!

My girl, Arlene has to leave tomorrow so she could not do the Pit tonight. I agreed to come in for the 6pm CrossFit so we could work out together before she leaves...Mama loves you, Arleneeeee!!!!

So after doing a brutal CrossFit workout I was putting my dumbbells away and Jason yells "CROSSPIT, LINE UP!" So, I asked Jeff, "What's stupider, doing this CrossFit workout or staying for CrossPit?"

Jeff: BOTH!

Crossfit included 1 mile of running and 45 db clean and jerks. Total time 24:48 I still gassed when I lined up.

Warmup: 5 burpee, 1 quick lap, come back in and tag knees, then tag shoulders then tag both. One more "quick" lap.

Skill Work: Work on straight punches, exaggerating the hip movement.

Workout: 3 rounds
15 x barbell thrusters
Hard straight punches to Heavy bag. (BD: 180, Pack: 135, Puppy: 90)
Partners count and nitpick. Only good thrusters and Only HARD punches counted.

I completed my workout in 8:04. Aileen counted for me. Jason discounted a few of my punches and told me to punch harder. When I was done, I laid down on the ground and covered my face.

Then I counted for Aileen, and I guess I was not brutal enough, because in the first round, Jason came by and discounted many of the punches. In round 2 and 3 Aileen really punched harder, like crazy hard and then Jason was satisfied. She rocked it out in 12:45

Finished up with more Bas Rutten "sparring" - One partner throws the Bas combo while the other defends and then the other partner responds with the same combo and first partner defends. 2 rounds. Yeah, need more practice at that.

I'm gonna miss you ARLEEEEEEENEEEEE!

Sunday, August 13, 2006

Sunday, August 06, 2006

Sparring with Arlene

Second Sparring class, this past Friday.

Arlene and I are so new, we are not mixed in with the regular class. Last time we went, Sara coached us and she dummied for us, alternating rounds.

This week, after Mikki showing us how to put Arlenes face gear together, and and Jeff helped us get geared up he sent out out to the floor and told us "Arlene, you strike and Laura, you defend. Just jabs". Arlene proceeded to nail me with a couple of right crosses while Jeff hollered from the side of the mat: JUST JABS. Arlene was striking, and I was just defending. Of course, Arlene never had the lessons on Jabs vs Crosses with 1, 2, 3 and 4 combos shouted out by Bas Rutten, so Mikki gave her a cliffs notes version while Jeff helped me straighten my face gear.

Went back in for another round of just JABS from Arlene, then next round, I jabbed while Arlene defended. Then we were both Just Jabbing. Next round Jeff had both of us using both hands. Arlene is much taller and has a reach that is basically very "challenging" for me to say the least. I was really frustrated because I just did not feel I could get out of the way of her Jab and move fast enough to hit her. I know I got a couple good ones in but mostly I felt like I was constantly just defending her Jab and taking an occasional right straight directly to the face.
Also I did not have my glasses on, and my head gear kept slipping down obcuring my already handicapped vision. I occasionally had to push the mask up with my glove and got clobbered in the lull.

I guess we went about 4 more rounds? Not sure. But when Jeff called time I had just told Arlene, "I'm done with you!" and had practically begged her for mercy. This upset poor Arlene so I promised never EVER to do that to her again. LOL.

Jeff just gave me a pep talk as I wiped my tears of frustration, "Laura, when I started sparring, I had instructor Lee as my partner and I spent the first 6 months [um I could be exaggerating the no of months -k ] getting hit in the face. You'll practice, and you'll learn to bob and weave and get inside. "

I know I will but dang!

We are so going to keep doing this.

Wednesday, August 02, 2006

Slight modification of elizabeth

21-15-9
65# cleans - squat cleans.
Push ups

Ok, giant modification but I did it in 13:32.

Push ups seem to have gotten errr less difficult.