CrossPit 01/29/07 FGB CrossPit style.
Warm up - 4 laps, Sprint long sides, jog short sides, stretch
CrossPit FGB - Partner workout
3 rounds - 1 minute each of five exercises. 1 minute rest between rounds
(Count for you partner, only count good reps)
78 = Push Press (45#) 26-25-27
11 = Ball Sprawls (sprawl on ball, ball clean, wall ball 14#) 3-3-5
31 = Rowing (Cals) 11-9-11
13 = Box Jump Sprawls 20" box 5-4-4
59 = Sumo DL High pull with sand bag or KB 14-20-25
total = 192
UGH! Sifu Dan. I apologize for my horrible Ball Sprawls (Crazy Talk!) and my attempt at the sandbag high pull before switching to KB.
My partner was Victor who is AWESOME! He blew my rows out of the water. The only reason he didn't slaughter me was he could not do the push press due to injury.
total = 209
47 = Situps wiht Abmat(45#) (27-20)
16 = Ball Sprawls 5-6-5
46 = Rowing (Cals) 13-14-1928 = Box Jump Sprawls 20" box 18-skip-10 (2 minutes first round!)
72 = Sumo DL High pull with sand bag or KB 31-27-14
Darby Darry Grappling Seminar
Darby Darrow came up on the 26th to teach grappling technique. We learned and practiced
Upa escape from the mount
4 elbow knee escapes
Escape from the grapevine.
Very fun and a great learning experience.
Word of the Day: FIERCE
DAROOKIE1
CrossPit 1/22/07
Warmup: run around the matt forward, backward, sideways, leaping like a frog, crawling like a bear. 10 reps of an excercise when called out: pushups, squats, mountain climbers)
Drill: round kicks to the body (kicking sheild) RLR
Skill: inside defense
Workout: 6 rounds
1 min. of 7sprawls, 12 pushups, 17 squats (leftover seconds are rest)
1 min. of all out punching on the heavy bag
Pack: 5-10-15
Puppies: 3-6-9
Skill: hook - rock on a rope.
CrossPit - 1/15/07
How many times can I say how fun this class is...Look at the combos we worked. When they feel right they feel like you can really kick some serious ass. I am starting to feel natural at these things, not perfect but like I am not a total dork (just a partial dork). Having the smaller classes (although it pains me to think poeple just do not GET what they are missing) is PERFECT to have "practically private lessons....practically FREE."
GREAT Class. AWESOME workout. Thanks, Jason!
Warmup : 400m, shadow box, shrimp races(losers do 5 pushups 1st race, 5 burpees second, 5 squats 3rd race)
Skill work: Death from Above!!!(overhand right), and combos- L knee+R straight+3 hooks ,then L straight+ R straight+R round kick
Workout:CrossPit Helen
Big Dawgs
3 rds.
180 straight punches on heavy bag (hard and fast)
21 swings w/1.5 pd. KB or 50lb. DB
12 pull-ups
Pack
3 rds.
120 straight punches on heavy bag (hard and fast)
21 swings with 35 lb. DB
12 pull-ups
Puppies
3 rds.
90 straight punches on heavy bag (practice good body mechanics--shoulders up, chin down, elbows in, use your hips, straight punches, hit with big knuckles)
18 swings with 20 lb. DB
9 pull-ups (3/1 beg. pull-up conversion)
After end of round 3, run laps until all pack and big dawgs are finished
Stretch
CrossPit 1/08/07 - Crazy Monkey!
First CrossPit of the year! Full house. NICE.
Warm up: Sprint 2 laps, shadow box, stretch
Skill: Crazy Monkey -- with a partner take turns doing the crazy monkey defense. After both partners practice, next add in a counter when you see an opening.
Drill: Sparring machine -- three people stay in the sparring machine. The rest of the students rotate in to spar for 1 minute ? with each person in the machine. 2 people are rotated out for each 1 minute rotation.
Workout: For 10 minutes do
Sprint up and back the back of the building.
15 slam balls
15 box jump
Immediately at the end of 10 minutes get with your original partner from the Crazy Monkey and grapple non-stop for 5 minutes.
