Monday, July 30, 2007

CrossPit 7/30/07

Warmup: Run 3 laps with your partner, with 3 burpees on each end of the building. Come in and do the grappling combo from last week with your partner:

Partners alternate starting this sequence: A does a double leg takedown, and B does not resist, falls down, and allows A to take the mount. Once mounted, B then escapes the mount using the buck, trap and roll, and ends up in A's closed guard, from which he then escapes using base and posture, and stands up once breaking guard. Reverse A and B until time is called.

Stretch.

Skill: Knees from the clinch.
Drill: Alternate slow knees and hard fast knees from the clinch.

Skill: Elbows - 3 slicing elbow strikes.

Skill: Leg sweep in the clinch.

Workout:
How many rounds can you complete in 10 minutes, followed immediately by 5 minutes of competive grappling with your partner.


100M Sprint
10 push ups
10 box jumps

Big Dawgs 24" box, Pack 20" box, Puppies 12" box, sub wall push ups if needed.

Monday, July 23, 2007

CrossPit - 7/23/07

Warm up: Run 2 laps (400M), inside defenses, then tagging shoulders, knees and elbows. Then a warmup game: elimination knee and shouldter tags...if you get tagged on a knee or shoulder it can't be used any more and if all your shoulders/knees are tagged out, go to side of mat and do squats until only 1 student is left in.) Stretch.

Drill - Partners alternate starting this sequence: A does a double leg takedown, and B does not resist, falls down, and allows A to take the mount. Once mounted, B then escapes the mount using the buck, trap and roll, and ends up in A's closed guard, from which he then escapes using base and posture, and stands up once breaking guard. Reverse A and B until time is called.

Skill: Defend Right punch with inside defense and right knee.

Workout: An old "favorite"

6 rounds of
1 minute of sprawls, pushups and squats
1 minute of punches on the heavy bag

Big Dawg: 7 sprawls, 12 push ups, 17 squats / Hard Fast Punches
Pack : 5, 10, 15 / Hard punches
Puppies: 3, 6, 9 / Shadow Punches for form

Drill: Non-cooperative work on escaping the guard. One partner is in guard adn attempts to escape while his partner tries prevent the guard from being broken. Work until escape is successful or until switch is called.

Monday, July 16, 2007

CrossPit 7/16/07

Warmup: Run 4 laps - sprint one long side of each lap. Shadow Box. Stretch.

Skill: Straight punches - generating power. Inside defenses.
Drill: 2 rounds of Bas Ruten Boxing CD with gloves and mouthguards, one person throws the combinations and the other defends. Switch for the second round.

Workout:

Big Dawgs
as many rounds in 15 min. as you can of:
hill sprint
10 burpees
10 slam ball (20#)
90 hard, fast punches on heavy bag

Pack
as many rounds as you can in 15 min. of:
200 m run
10 burpees
10 slam ball (12#)
65 hard punches on heavy bag

Puppies
as many rounds as ypou can in 10 min. of:
200 m run
10 squat thrusts
10 squats
45 shadow punches

Buttercups
10 min. of:
200 m run
7 squat thrusts
7 squats
35 shadow punches

Monday, July 09, 2007

CrossPit 7/09/07

Awesome class tonight. Exhausting.

Warmup: 3 laps (600m), 10 pushups on one end of the building, 10 squats at the other. Shadow Box. Stretch.

Drill: A & B: A holds mitts. B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl. During the rest, pad holders become strikers and switch partners.

Skill: Striking. #2 combination. 2 Left Jabs + feint a left and do a double leg takedown (just get to the beginning of takedown).

Workout:

3 rounds (Both partner working at the same time)
2 Minutes to row 500m. If you finish in under 2:00, rest.
2 minutes continuous grappling with partner to a dominant position or to guard then to your feet.

Skill;

Monday, July 02, 2007

CrossPit 07/02/07

Warmup: Run 2 laps, come in and rotate turns breaking the guard.

Drill: 3 people to work as A-B-C.

A & B: A holds thai pads, B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl.

C: during the minute C performs this complex: DL Takedown walk, sprawl, Sit out Left leg, Sit out right leg, roll to back, bridge for count of 5, get up to fighting stance, repeat for duration of the round.

Switch three times until each person has done the three stations.

Skills: Overhand Right, Spinning Back Kick


Workout:
6 rounds of
1 minute - Double unders, KB swings(1pd), Abmat Situps (see below)
1 minute - hard fast punching on the heavy bag.

Reps:
Big Dawgs 9,9,9
Pack 7,7,7
Puppies 5,5,5
Whatever is left on the minute of exercises is rest. Tuck jumps can be subbed for double unders.

OH. MY. GAWD.
That was fun.