Monday, March 19, 2007

CrossPit 3/19/07

Warm up: Run 400M, Constant Footwork and Punching Combinations when called out (ones, twos, threes, fours)

Skill: Right Straight, Left Straight. Hook. Clinch with partner and push out of the clinch with an immediate left hook.

Workout:

5 rounds
1 minute hard fast punches
1 minute sprawls, pushups, squats

Big Dawgs 7 sprawls, 12 pushups, 17 squats
Pack 5,10,15 - hard punches
Puppies 3,6,9 - exercises and punches with good form, no intensity

Skill: Inside Defenses

Monday, March 12, 2007

CrossPit 3/12/07

Warmup: Run 2 laps, jumping jacks

Workout: How many rounds can you complete in 20 minutes:

Big Dawgs
1 hill sprint
10 toes to bar
20 box jumps 20"
40 hard fast punches on heavy bag.

I did the big dawgs: 3 rounds + 1 hill sprint.

Pack:
1 hill sprint
10 knees to elbows
20 box jumps 20"
40 hard punches on heavy bag.

Puppies:
run 200M
10 knee lifts
15 short box jumps
25 punches with good form on heavy bag.

Skill: Escape the mount, escape closed guard, escape from mount into closed guard - then escape the closed guard.

Drill: With partner, one partner holds mitts and the other partner lines up opposite with gloves. When Go! is called the partner with gloves explodes forward and drives their partner back with 6 hard strikes. Then add in a defensive kick from the mitt holder - drive through the kick with strikes.

This was fun.

Saturday, March 10, 2007

Krav Maga 3/10/07

I did shuttle runs~ and I was fast! With pushups and squats.

Then Meghan and I worked on grappling together - Trap and Roll, the striking after the reversal, then add in the escape from closed guard.

The drill at the end was sprint between performing the trap and roll, striking and escape - 3 rounds each person.

That was fun!

Monday, March 05, 2007

CrossPit 3/6/07

I did 30 pull ups before CrossPit. Then some ring dips and some ring pull ups.
Warm up: Run 7 laps (1 mile), stretch

Skill work: Inside defense, double leg take downs and double leg takedown defense. Inside defenses with double leg takedown defense.

Workout:
12-9-6-3-6-9-12
Sprawls
25# 1 arm dumbbell snatches (use a light weight)
Push ups

Subs: Squat thrusts for sprawls and tire or wall push ups for push ups.

Time was called in 15 minutes for people not done.

Drill: One person in the middle can move only using the double leg takedown walk, and the rest of the students traverse the mat in bear crawl. Whoever gets caught becomes the person in the middle.

Saturday, March 03, 2007

Somebody CHOKE her!!!

I can't even describe how much Krav rocked today.

Warm up; run 2 laps, do 10 squats at one end of the building and 10 pushups at the other. Shadow boxing, then stretch.

It was a small class, about 6 people. Sven and I paired up - he is about 6 feet tall and at least 225 and I am 5' 0 and about 150. He asked me if I wanted to work together and of course that made my day as it was. There was Bobbi and she ended up with another lady and there were 2 other girls, relatively new. I dont' think there were any other guys.

As usual Jeff and Dan demo'd the techniques before setting us off to work with our partner. the techs were:

Choke from the front with a push.
Choke from the front wiht a push that turns into a bear hug.
(during the demo for this tech, Jason came in and Jeff had him work in with me and Sven.)
Choke from the front with a bear hug, then attack aggressivly with 4 or more punches. J, Sven and I ended up chasing eachother all over the mat with aggressive counter attacks including knees, elbows and punches.

During the last two techs, both Jason and Sven would attack me. In the last one, Jason held mitts for me and Sven until switch then Sven held for me and jason. We had so much fun with that one and I got to do the tech against both J and Sven. At one point Sven used his bear hug to pick me up off the ground and my counter was to punch him in the neck (pretend of course) and another time Jason tried to take me down with the bear hug but I was able to sprawl and fight back to keep off the ground.

We all had so much fun and I'm glad J came in because it was a more demanding attack for Sven from Jason as J is about 5'11" and about 180#.

The last drill is usually an exhaustion drill.
4 rounds of
for thirty seconds do kb swings - ladders
--1st 30 secs do 1 swing, breathe 1 time
--2nd 30 secs do 2 swings, breathe 2 times
--3rd and 4th etc.
for thirty seconds do the bear hug defense then counter (repeatedly) against your partner

This was where I paired with two fo the other ladies. I held mitts for 2 of them and then one of the newer girls held for me.

At the end I was exhausted but very proud of my self and happy that Jeff did not make me switch groups when Jason came in. I miss hitting him!

Then I did CrossFit - Half Murph!