CrossPit - 2/26/07
Tonight's CrossPit was AWESOME. I felt totally ON. Everything felt right. Not easy but just...right. I love. LOVE. the left jab-right straight-right round kick. That was so FUN.
Sooo I hope I have this right:
Warmup - 2 laps, Double Unders
Aggressive drills -
1. Partner flashes mitts and you deliver 4 agressive forward moving straight punches, while moving around. Step offline after the punches.
2. Partner holds thai pads. Deliver a Left jab, then a right stright followed by a right round kick. The right straight is IMMEDIATLEY followed by the round kick, NO pause.
Workout:
2 groups of partners. Start out at Station A (or B) then after 3 minutes of work rest a minute and move to the Other station. Rest a minute then go back and switch so that the other partner is holding pads, repeat both stations.
A: Parnter A holding pad for Partner B while they do:
1 minute agressive strike from bottom of mount
Shrimp out of mount
1 minute agressive knees
1 minute agressive elbows
Rest one minute then groups switch
B: Both partners do the following
1 minute KB swings
1 minute push ups
1 minute thrusters
Very difficult. That was very fun. Thanks again Sifu Dan and Jason.
Skill: Crazy Monkey
CrossPit - 2/19/07
Warmup/Workout: how many meters can you row in 16 min.?
Skill Work: slip the right straight + right to the body + liver shot ; base and posture to escape the guard
Grappling: slow to medium with partner 5 min.
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I missed this one because I was still slogging through my last two rounds of Barbara!
But rowing for 16 minutes? OUCH!
CrossPit 2/12/07
Warmup: 10 burpees + 400m + 25 squats, stretch
Workout:
Workout:
Big Dawgs
w/ a 45 # bar and a heavy bag:
50 thrusters
50 round kicks
50 OHS
50 round kicks
50 back squats
50 round kicks
50 front squats
50 round kicks
Pack
35's w/ a 35 # bar
and 35 round kicks
Puppies
25's w/ a 25# bar
and 25 round kicks
Skill work: sweep takedown from the clench, getting to the clench
25:17 for me with the big dawg with 35#.
CrossPit 2/5/07
See end for commentary.
Warm up: Move ballistically on feet constantly and perform ten reps of excercises called out: Sprawls, Burpees, Fall back and get back up, three uppercuts + 2 knees. Stretch
Skill Work: Left Straight, Right straight
Workout: Fighting Fran?
Big Dawg21-15-9
95#/65# Thrusters
Sprawl + 4 punches
Pack 21-15-9
65#/45# Thrusters
Sprawl + 4 punches
Big Dawgs and Pack try to complete in 6 minutes or less.
Puppies - Work on form
21-15-9
Thrusters light weight
Sprawl + 4 punches
Drill: Grappling - From the closed guard, partner in the top position works out of head lock and throws 4 punches at mitts of partner who has the guard. Repeat until time to switch.
I ran a mile before CrossPit - part of my skill work plan. I gassed myself Sprinting the long sides and jogging the short sides. Thankfully, Jason didn't make us run for warmup, but I was still metabolically crippled during the warmup. Sprawls and Burpees were probably very humorous to watch. I liked the skill work, but probably got on Gerrie's nerves by trying to keep her from improvising while holding for me..."Why are you going BACKWARDS???" "What the hell is that? When are you ever supposed to turn your back during a fight?" haha. She had done a 90 degree turn so that she was facing away from me, waiting for me to follow her around in a circle. I just put her in a head lock and kneed her in the butt. After that she just stepped off line. hehe.
The Fran variation was horrible. Sprawls and punches kicked my butt. I guess I did ok on the Thrusters. Jeff did not laugh at me and Jason didn't yell at me so there's that. Finished in 7:11 which was not under 6:00 but I was dying at the end.
I need to do Fran with the Pullups. I can totally break six with 45#!
I did a workout at 13 pounds over my body weight. Now that is STRONG! ;)
