Monday, June 25, 2007

CrossPit 6/25/07

Warm up: Run 4 laps. 1st person in does 0 burpees. 2nd and 3rd person in do 5 burpees, 4th and 5th person in do 10 burpees, 6th and 7th person in, do 15 burpees. Stretch.

Skill: Round kicks (Right + Left + Right)

Workout

Big Dawgs
4 rounds
1 hill sprint
15 ball slams (20#/12#)
30 Round kicks on heavy bag

Pack - 3 rounds of above

Puppies
3 rounds
Hill Run
10 Slam ball (lighter weight)
20 round kicks on heavy bag

Skill: Escape closed guard. Escape closed guard + punch to face of opponent on mat then take side control. Escape the mount (trap and roll to closed guard) then escape the closed guard.

That was excellent! Workout was really really difficult.

Tuesday, June 19, 2007

65# of Death - 35:33 (Name courtesy of Kempie)

Bah - this was HEAVY for everything but the Deadlifts. So everything broken except the deadlifts and the last set of front squats.

21-18-15-12- and 9 rep rounds of:
65 pound Deadlift
65 pound Hang clean (degenerated to power cleans)
65 pound Front squat
65 pound Push jerk


35:33

At first, not really very happy with that time. *Then while I was perusing the Comments on the WOD I noticed most people took at least 35 unless they scaled the reps or weight or both.

Jeff said it was a good time, so I will be happy with it.

Monday, June 18, 2007

CrossPit 6/18/07

Warm up: 3 laps (600m) with 10 pushups at one end of the building and 10 squats at the other for each lap. Shrimp across mat, stretch.

Skill: Hook, Left Hook + Right Straight, Left Hook + Right straight + Right Knee.

Workout : As many rounds as you can complete in 8 minutes. "Pick a partner who will be brutally honest with you. This will be your nitpicker. Your partner will only count good reps/punches. You will do the same for your partner." First partner works for 8 minutes then they switch.

Big Dawgs
95#/65# thruster x 15
95 shf punches on heavy bag

Pack
65#/45# thruster x 15
65 hf punches on heavy bag

Pack
45#/25# thruster x 15
45 hf punches on heavy bag


I did Pack and completed 4 rds and 4 thrusters with Jason as my nitpicker. 3 rounds in 5:30.

Then since I did not have to count for a partner I used 8 minutes for skill practice at high intensity. Round kicks on heavy bag, L+R+kicks (across mat and back), L+R+Knees (across mat and back), Fall Down and Get up, then add sprawls, then add knees when coming out of sprawl.

That was fun.

Monday, June 11, 2007

CrossPit - 6/11/07

Tonight's class was very taxing but fun. Hooks with MMA gloves=sore thumb. Round kicks to head were fun, and the workout is the kind that I suck at so I got really wiped out. I did the Bas tapes on the heavy bags because Jason said it would be a tougher workout and we had a group of 3. I figured it would be better for the new guy to be able to get his fair share of Bas. ;)

So, here's the class:


Warm up: run 400M, Shrimp across mat and jog back, 4 laps

Skill: Hook, Round kick to body or head
Drill: 4(was it 4 or 3?) rounds Bas Ruten Boxing CD, partners hold focus mitts for alternating rounds. Add a right round kick to each combo called.

Workout:

Big dawgs
6 rounds
1 min to complete
-9 kb swings 55#/35# kettlebell
-becks burpees across mat to abmat
-9 situps
1 min punches on heavy bag

Pack: 7 swings, 35#/25#kg bell, 7 situps
Puppies: 5 swings, light kbell, bbroad jumps, 5 situps

Rest after situps if you get done in under a minute, if not, no rest for you!

Monday, June 04, 2007

CrossPit 6/4/07

Warmup: ?? Missed it.

Skill: Sprawls, Straight punches

Workout:
Big Dawgs
3 rounds
30 sprawls
30 punches

Pack
3 rounds
23 sprawls
23 punches

Puppies
3 rounds
15 sprawls
15 squat thrusts

Skill: track/defend from the ground against standing opponent, kick from ground, get up to fighting stance
Skill: Escape from Guard