CrossPit Girls

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

posted by Unknown @ 10:01 PM