Tuesday, September 26, 2006

CrossPit 9/25/06

Warm up: run in circle around matt, rolls, hip escapes, stretch

Drill: inside defense workout:

Big Dawgs
3 rds:
20 push ups
80 punches
50 sit ups
50 round kicks
80 squats
20 knees

Pack
3 rds:
15 push ups
60 punches
35 sit ups
35 round kicks
60 squats
15 knees

Puppies
3 rds:
10 pushups
40 punches
25 sit ups
25 round kicks
40 squats
10 knees

All strikes are on the heavy bag
skill work: muay thai deflection defense for a thigh kick
drill: defense for a left straight, right thigh kick

Monday, September 18, 2006

CrossPit: 9/18/06

I am not sure I can describe this class...may have to post the class when jason does tomorrow.

SWEET: He posted tonight.

Warmup: 3 burpees, 200m sprint.
Drill: defend the guard, and mount or submit
break the guard, stand up in a fighting stance

Skill work: throw knees using partner as a dummy. Focus on technique and accuracy. throw knees slowly and make contact.

Workout: Big Dawgs & Pack
1min. 5 sprawls, 10 hip escapes, 15 squats
1min. round kicks on heavy bag

puppies & buttercups do 3,6,9.

Skill work: defense against knees
Skill work: breaking the guard

Monday, September 11, 2006

CrossPit Yeah!!! 9/11/06

Warmup: Sprint 200m, Shadow box, practice body rolls across mat. 3 trips each of three different shoulder to shoulder rolls - from back feet over shoulder, from stomach - hips then feet over shoulder , from knees to side shoulder to shoulder.

Workout: w/partner A/B

4 rounds of 1 minute each
(alternate partnera a/b doing the action every other round)
Partner Assisted Pullups
Bag Work Hard Fast punches
Takedown/Takedown defense
Clinch
Bag attack/disrupt
1 minute rest between rounds
Total work 24:00 minutes

Drill/Game: 4 student do the cross the mat on knees (I don't know the term...will have to wait for Jason to post description) while 1 person is it, tries to catch them from the bear crawl position and take some one down - that person becomes it.

Of course I was it twice because I could not take Russ down on my turn. Second try he went down. I think it was bit of a gimme. ;)

Awesome awesome class. Arlene was my partner, and boy is it hard to push that girl around. I love it.

Saturday, September 09, 2006

First Blood

Jeff: I want larger heavier folks partnered with someone their own size...I mean I want these two guys (SS and a new person) together.

BCCF: What about freakishly tall people like me, sir.

Jeff: You're with Laura!

Highlights: Bloody nose, getting choked up close an personal and getting freaked out when my switch went on, Ramona Death march with Jeff the carried partner for BCCF, Dumpster Dancing with Nichole and BCCF. Nichole kicks a**!!!!

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The workout was sooo tough today. Started with 2 laps and the warmup drill - partners try to touch knees, then shoulders then both. Stretching.

Then the fun started:

Inside defenses
Double leg TD defense.
Combination Inside and TD defenses (this is where I got the bloody nose - Miss A got my nose with her forehead, I got her cheek with my TEETH!)

then the Aggression Drill: Flash mitts for 4 straight punches.
Then knees and kicking to a horizontal target: Double Knees + Front Kick

Then the Ramona Death March:
Partner A holds Mitt for 10 straight punches from Partner B. Then Partner B picks up Partner A and carries for 5 steps. Repeat for 100 meters.

Come back in for Choke Defense - One handed choke defense + combatives. Arlene is a tough partner. She made it really lifelike, choking me up close like an real attacker might. Made me break the choke for real and drive her back. At one point I just went from drill mode to survival mode. It kind of freaked me out.

Then BACK OUTSIDE for the following drill:
3 person groups
Person One is the defender.
Person Two Chokes - Person One breaks the choke with combatives to rive off choker.
Person Three approaches with Kicking Shield - Person one defends with Front defensive kick and combatives.
This one was me, Arlene and Nichole. Nichole is really really strong and tough. She is AWESOME. We worked against the dumbster because I thought it would make it like an alley fight. hahah. It was fun.

I love having Arlene for my partner. She makes me work so HARD!