Monday, August 20, 2007

CrossPit 8/20/07

Warm up: 4 laps (800m), shadow box + sprawls, stretch

Skill work:
MT combinations - Each done at full speed/intensity for 2 minutes until switch is called. A punches, B holds Thai pads, C does the Ground complex. Then A holds, B moves to complex, C Punches. Then C holds pads, B punches and A moves to complex.

1: Left Cross + Right round kick to ribs + Right straight punch.
2. Left Cross + Right Round Kick to Ribs + Left Hook + Left Knee
3. 4 straight punches, pull partner into MT clinch and execute 10 skipping knees to the head, then use the clinch to swing your partner off balance and push them back, and then deliver 2 advancing Right round kicks (knees if your partner does not retreat far enough for a round kick.

Ground complex: Sprawl + sit out left, sit out right, stand up, fall back onto back as if mounted, buck, trap and roll, to as if in closed guard, assume base and posture and get out of guard. Repeat for full round.


workout:

4 rounds (Pack - Jason was merciful....*cough cough*)

1 hill sprint
10 sprawls
10 Pull ups
10 sprawls
10 pull ups


I completed in 22:08 and felt ill for 20 minutes after class.

Tuesday, August 14, 2007

CrossPit 8/13/07

Jason was out today becoming a DAD! Congratulations Jason and Aileen.

Connor took his class.

Warmup was 1 lap (according to Kaitlin), because of traffic, I was late.

Skill: 3 very fun takedowns. One was a right followed by a fake left to a single leg takedown where you pick upthe lead leg of your partner. Second was a sprawl to guillotine choke off of a DL takedown attempt, the third was a switch thigh kick to a single leg take down wehre you push over your opponent when they defend against the thigh kicks. Hopefully Connor will post a better description. They were definitely fun techs and David and Connor were great at demo'ing.

Workout:

8 Rounds
1 min Push Press (75#)
1 min Straight Punches on Bag

Pack: 55#, Puppies 25#

The workout pretty much sucked. David and Connor walked around harassing us to keep going during the push presses ("I know none of you finished 30 reps! Pick up the bar!") and David was impishly "encouraging" us by constantly saying "You're all champs in my eyes! Keep going...You can do it."

Of course, I never take anything he says as straight so after class I asked why didn't he play with us tonight.

"I'm just the demo dummy!"
I said, "Don't you want me to choke you, D!"
"I'll be here next week, Laura. I'm here every week."
"Yeah but you never play."
"OK it's a date."
"I don't believe you. You don't even looks scared."
David shrugs.
"Well, since you fight Connor all the time I can see why, but since I can't hurt you, you just have to let me beat on you a bit."
*pregnant pause*
"Sounds pretty tame as far as first dates go."
Big grin...very charming boy. He's just turned 16.

hehe. That's gonna be fun.

Wednesday, August 08, 2007

Wednesday - 21-15-9 HPC/TTB 10:01 + Back Squats

21-15-9
Cleans 65# (ladies pack weight)
Toes to Bar (big dawg)


I'm not good with Hang Power Cleans and of course that is what Jason said I should do. Everyone was already working on them when I finished dressing out.

Did the first and second rounds unbroken. Second round Jason came by and coached me. Third round I had to break too many times. My grip was shot from TTB and the rough grip on the bar.

10:01
Could have done worse. :)

A friend who finally came back to brand x from a long break was there. I don't think I will ever get tired of hearing "Wow, you look great!" He said, I looked chiseled. LOL. I blushed appropriately and got all giddy on the inside. Yay. This is fun.

Tuesday, August 07, 2007

CrossPit 8/06/07

Warmup: Choose row for 1000m or Run 800m. First finisher does 0 burpees, second - 5, third - 10, fourth - 15, fifth - 20, sixth 25 burpees. Stretch.

Skill: Thigh kicks, R punch+L punch+Thigh kick
Skill: Leg sweep in the clinch, Leg sweep takedown from clich to side control. Add in some strikes from side controls

Workout
50 thrusters 45#/35#
50 hard fast punches on heavy bag
50 pull ups
50 hard fast punches on heavy bag
50 box jumps 20" box
50 hard fast punches on heavy bag

Pack, 35 reps with 35#/25#
Puppies, 25 reps with 25#/15#

CrossPit 8/05/07

Warmup: Choose row for 1000m or Run 800m. First finisher does not burpees, second 5, third, 10, fourth 15, fifth 20, sixth 25 burpees. Stretch.

Skill: Thigh kicks, R punch +L punch + Thigh kick
Skill: Leg sweep in the clinch, Leg sweep takedown from clich to side control. Add in some strikes from side controls

Workout
50 thrusters 45#/35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps
50 hard fast punches

Pack, 35 reps with 35#/25#
Puppies, 25 reps with 25#/15#