CrossPit 11/27/06
CrossPit:
2x run 400m, 15 burpees, then shrimping, stretch (this was a nice workout on it's own!)
(did you save anything for the workout? uh...NO.)
Skill Work: Punch and round kick combo - right round kick, left hook, left round kick, right straight.
Pack workout done with 25# bar:
35x Thrusters
45x round kicks
35x OHS
45x round kicks
35x Back Squats
45x round kicks
35x Front Squats
45x round kicks
17:32
Big Dawg: 50 reps for lifts and 60 round kicks each round.
Puppies: 25 reps for lifts and 30 round kicks each round.
Trap and roll skill work.
For the record, my hair was
Krav Maga - Sat 11/18
Krav Maga
Warm up - 200m jog, 200 sprint, farmers walk with heavy stuff and walking lunges. Came back inside and shadow boxed.
Worked inside defense with a partner. Nice and relaxed. Then added counter attacks with focus mitts. Upped the intesity a bit and rotated partners ever min.
Drill: (aggression) Split the class in half. Two groups of 5. Four of the group had pads and one without. The person without the bag had to crash through the bag holders to the tombstone bag and throw 20 fast and hard punches.
3 Rounds
5 Push ups
Run through gauntlet
20 fast and hard punches
Ended class working all the chokes.
CrossPit 11/13/06
Warmup: With partner - tag knees, then tag shoulders, then tag both knees and shoulders. Stretch.
Workout: "Rutman Mile" - Rutman Mile is running a mile with your own body weight. Scale weight appropriately.
Drill: With partner, one holds pads one has gloves, using explosive foot movement travel the short side of the mat in a striaght line. Partner A plants, flashes pads for a #2 combo then continue the movement. Switch after timed round completes.
Skill: Inside Defenses.
Sparring: Slow sparring with timed rounds. Switch partners between rounds.
CrossPit 11/6/06
Warmup: 400m run, shrimp 4 passes of the blue matt, stretch
Skill work: the guard - defending the guard/breaking the guard using base and posture. Cooperative work.
Drill: defending the guard/breaking the guard. Competitive work.
Workout:
4 Rds each - Tabata
Squats - bottom to bottom
(1 minute punching)
Push Ups
(1 minute punching)
Pull Ups
(1 minute punching)
Repeat above - 4 rounds with other partner doing the punching
8 rds: Tabata grappling with partner
