CrossPit Girls

CrossPit - 03/03/08

2008-03-04T21:43:00.000-08:00

Monday...too late for workout.

However CrossPit was an amazing workout from beginning to end:

Warm up: 400M run, then shrimp accross mat 4 times (until time called. I made it!)
Grappling Drills:
Drill 1: Starting in side control, two sets of partners working, 1 person observing. Partner A in side control, parnter B being controlled by Partner A. Each works to gain either closed guard or the mount. When rotate is called on partner B rotates out and the 5th person rotates in and the other partner B moves to next partner A. Keep rotating until time is called.

Drill 2: Starting in side control, two sets of partners working, 1 person observing. Partner A in with closed guard on parnter B. Partner a works to either posture out of the guard or pass guard to take the mount position Partner B attempts to Sweep out of the bottom position into the mount or gain side control. When rotate is called on partner B rotates out and the 5th person rotates in and the other partner B moves to next partner A. Keep rotating until time is called.

These drills were incredibly taxing. AND FUN.

Combo drill: With Thai pads, throw 4 straight punches, then clinch and throw 3 knees, and then throw partner around and throw two round kicks.

BEST COMBO EVER! lol. Also really taxing.

Workout:
Partner A rows 30 seconds, then comes off rower and defends against Partner B who is throwing straight punches and attempting double leg takedowns. 3 rounds for each partner rowing.

Completely exhausting.

CrossPit 10/08/07

2007-10-11T10:30:00.000-07:00

Warm up: Run 3 laps (600m), Shadow Box, Stretch

Skill: Straight punches. Single leg takedown. Takedown defense.

Drill: 4 rounds Bas Ruten Boxing CD - on each round the punching partner will shoot in for a single leg takedown on a pre-designated combination. Holding partner defends the takedown.

Workout:

8 rounds of 2 minutes each.
First Minute
- x push ups
- broad jump accross mat
- x sit ups
(rest if you finish before the minute expires.)
Second minute - non-stop hard fast punching.

CrossPit 10/01/07

2007-10-02T11:51:00.000-07:00

Warm up: With partner, try to tag eachother's knees. Then tag shoulders, then both. Switch partners when called. Stretch.

Skill: Hook
Drill: Bas Rutten Boxing CD

Workout: "Jason gone Mad"

3 rounds of each round conisting of 5 minutes each with 1 minute rest between rounds.

In a minute perform the prescribed number of reps and rest for the remainder of the minute then proceed to the next exercise.

Box Jumps (20")
Slam ball (20#/12#)
Sprawls
Wall Ball (20#;10', 14#;8')
#2 punching combo

Reps:
Big Dawgs - 25
Pack - 20
Puppies - 15

CrossPit 9/24/07

2007-09-25T15:36:00.000-07:00

Warm up: 2 minutes continuous jump rope, 2 minutes ballistic movement on toes, 2 minutes footwork - toes to heel alternate feet. Stretch.

Skill: Knees from the clinch. Clinch - working for dominant position. Clinch with slow targeted knees. Defend knees from clinch. Work for dominance or escape from clinch while defending knees.

Workout:
10-20-30
Box Jumps
Sprawls
Clapping Pushups
Punches (Hard Fast)

Skill: Breaking the closed guard.

CrossPit 9/10/07

2007-09-12T11:50:00.000-07:00

Warm up: Run 5 laps (1000M), first person in does 0 burpees, second person in does 5 burpees, third person in does 10 burpees, fourth person in does 15 burpees. As you finish your burpees stretch on your own.

Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.

Skill: Pankration throw

Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)

In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.

CrossPit 8/20/07

2007-08-20T23:37:00.000-07:00

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.

CrossPit 8/13/07

2007-08-14T00:12:00.000-07:00

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

2007-08-08T19:56:00.003-07:00

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.

CrossPit 8/06/07

2007-08-07T09:14:00.000-07:00

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

2007-08-07T07:52:00.001-07:00

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#

CrossPit 7/30/07

2007-07-30T20:47:00.000-07:00

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.

CrossPit - 7/23/07

2007-07-23T23:00:00.000-07:00

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.

CrossPit 7/16/07

2007-07-16T22:18:00.001-07:00

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

2007-07-09T21:03:00.000-07:00

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;

CrossPit 07/02/07

2007-07-02T23:57:00.000-07:00

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.

CrossPit 6/25/07

2007-06-25T21:07:00.000-07:00

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.

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

2007-06-19T21:01:00.000-07:00

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.

CrossPit 6/18/07

2007-06-18T21:03:00.000-07:00

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.

CrossPit - 6/11/07

2007-06-11T22:02:00.000-07:00

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!

CrossPit 6/4/07

2007-06-04T20:21:00.000-07:00

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

All kinds of tough.

2007-05-26T18:34:00.000-07:00

I have been doing this fight training stuff for 4 years now.

I started with a mostly fitness class in '03. I learned muay thai combos and did some circuit style training that that class for about a year.

The trainer quit that class because his Real Estate business got too busy for him. Enter Brand X. Jeff Martin began teaching the class. He came in and there were about 6 students. The class was really difficult. In place of the circuit work he had us doing push ups, squats, bench dips etc. 15 minutes of "warm up" then he taught us the kicking, punching and foot work for 45 minutes. Everyone commenting that the class was harder than the one our old instuctor had us doing.

The next class there were 3 students. He thought maybe the students felt the class was too challenging, so he made it a bit less tiring. Next time the students came back they said they hadn't gotten as good of a workout.

"First they complain it's too hard, then they complain it's too easy!" LOL.

He taught us for a couple of months and then I went on a weeks trip, when I came back, Jason and Ricky were there. They carried on in the same fashion. Tearing us up on the "warmup" then teaching us technique while we were tired.

I never missed a week. I may have missed 3 classes if I was actually in the building.

I wasn't good. I was slow. I was uncoordinated. I was self concious. They told me I thought about it too much. "Don't think, just do it."

The hook was my bane. It took me a good year to even get an inkling of how to make my body do what the boys were telling me I needed to do. But I learned to punch HARD. The Fighting stance came to me after a while. I loved kicking things and I learned to be ferocious. No matter what they made me do, I did it. I pushed myself. I did the drills with them holding the pads and yelling at me. I glared, I swore, I sweated. They told me I was TOUGH. Persistent.

"Laura you may not be the best but you are the one who keeps coming back. Your persistence will make you better than them eventually."

One of the things we did would be a circuit, one minute of kicking a thai pad, one minute of squats or thrusters and one minute of punching the mitts. Ricky and Jason would hold. One day Jason was holding the mitts and I was punching really hard. His eyes fixed on mine and his face went...blank. I got pissed. He was giving me "the stare." I just gritted my teeth and started hitting harder and I said, you aren't afraid of me? That's not nice! I finished my round and things were over. He said, "You are the only one that doens't get flustered when I give you the stare. You just get pissed! That's cool."

During the year and a half I did get better. I wouldn't say good, but better. The class got canceled because they only had one and two students a week. I would have kept coming even if it were just myself. I did several times as a matter of fact.

It has been a almost 2 years since the class was canceled. Part two later

CrossPit 5/21/07

2007-05-21T20:34:00.000-07:00

Really liked everything about class, especially how the hook felt, but should have started with Pack weight for the workout. I was counting punches wrong for 3 sets of punches and did 100 instead of 50 because I was only counting every other punch. grrrr.

Warmup: 4 laps, sprint one long side of the building. Shadow Box. Stretch.
Skill: Hook
Drill: 4 rounds Bas Ruten Boxing CD, partners hold focus mitts for alternating rounds. Concentrating on the hooks - work on executing hook as practiced during skill work.

Workout:

Big Dawgs
3 rounds
Hill Sprint
50 Hard Fast punches on Heavy Bag
Thruster x21 -- 95#/65#
50 Hard Fast punches on Heavy Bag

Pack
3 rounds
Hill Sprint
50 Hard punches on Heavy Bag
Thruster x21 -- 65#/45#
50 Hard punches on Heavy Bag

Puppies:
3 rounds
Hill Run
25 punches with good form on Heavy Bag
Thruster x21 -- 25#/15#
25 punches with good form on Heavy Bag

CrossPit 5/14/07

2007-05-14T20:37:00.000-07:00

Warmup: 3 Laps, On one end of building do 7 sprawls on the other, do 7 jumping squats.

Drill: 4 rounds Bas Ruten Boxing CD, partners hold focus mitts for alternating rounds.

Skill: Guillotine, Sprawl + Guillotine, Sprawl + Knee to Head.

Workout: Fighting Helen

Big Dawgs
3 rounds
180 hard fast punches on the heavy bag
21 KB swings- 1.5pd
12 Pull ups

Pack
3 rounds
135 hard punches on the heavy bag
21 KB swings- 1pd
12 Pull ups

Puppies
3 rounds
90 punches w/ good form on the heavy bag
21 KB swings- light fluffy weight
12 Pull ups

CrossPit - 5/7/07

2007-05-08T14:46:00.000-07:00

Warm up: 4 laps: Run first lap. On 2nd,3rd, and 4th laps sprint the first long side and run the rest of the lap. Shadowbox, fall down and get up, stretch.

Skill: Thigh kick, Round kick to mid section

Workout:
2 rounds FGB style
One minute of each exercise
one minute rest between rounds
on second round, A's and B's switch

A. Punch bag /B. Pull Partner w/Belt
Pull ups (both partners)
A.Mount and attack dummy-bag/B. Push Press 25-45 #
Clench with partner and drive forward(each person tring to drive their partner back)
A.Take down/B.Defend Take Down

Skill: Guillotine

CrossPit - 4/30/07

2007-05-01T12:10:00.000-07:00

Warm up: 4 Laps, On one end of building do 5 sprawls on the other, do 5 pushups. Shadow Box. Stretch

Drill: Line up in one line and move ballistically on toes while, one at a time, each person rushes bag and performs 6 hard fast strikes (punches, knees, anything) then shuffles back away from the bag before jogging to back of the line. Line rotates through 4 times.

Skill: Fall down and get back up to fighting stance

Workout:
8 rounds
1 minute Ball Complex
-Stand with ball in hands
-Slam ball
-Squat down to ball and grip top of ball
-Thrust legs back into a sprawl
-Push up
-Keeping hands on ball, sit out with right leg, sit out with left leg
-Resume sprawl position
-Shuffle 180 degrees to other side of ball
-knees to chest
-clean ball
1 minute hard fast punches on the Heavy Bag

Skill: Burst in with lead knee + immediate left and right straight punches followed by Right round kick.

CrossPit - 4/23/07

2007-04-23T23:15:00.001-07:00

Warmup: Run 400m, Inside Defenses, Stretch

Skill work: Entering with a knee,
Drill: 5 advancing punches-shuffle back

Workout

Big Dawgs
5 rounds
1 Hill sprint
20 20" box jumps
20 sprawls
20 punches

Pack
5 rounds
1 Hill sprint
15 20" box jumps
15 sprawls
15 punches

Puppies
3-5 rounds
1 Hill Run
10 tire jumps
10 sprawls or squat thrusts
10 punches

Buttercups??

CrossPit 4/23/07

2007-04-23T22:56:00.000-07:00

CrossPit 4/16/07

2007-04-16T22:41:00.000-07:00

Warm up: 600m, shadow box, stretch

Skill work: submissions from the mount-armlock & armbar

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

CrossPit 4/09/07

2007-04-09T23:07:00.000-07:00

Warmup: 600m,shadow box, stretch

Skill work: left hook. Then work R straight + L hook

Workout:
3 rds: 1 min. at each station
wall ball (20#m,14#w for big dawgs)(14#m,8#w for pack)
box jumps(20")
jumping pull ups
heavy bag work(straight punches)
-1 min. rest between rounds-

puppies-back off the intensity and concentrate on good form.

Skill work: breaking the guard to stand back up.
Jumping pull ups are killer. As are the wall ball. I need to work on the 20" jumps for intensity. I can do it but not quickly.

CrossPit 4/02/07 - Happy Anniversary

2007-04-02T22:37:00.000-07:00

Crosspit
Warmup: run 4 laps, and shadow box, 4 laps shrimping across mat, stretch

Workout= 28 minutes of Bas Ruten workout which included:
shadow boxing
punching combos
push ups
jumping squats
jumping lunges
mountain climbers
sit ups
Neck exercises !!! pump your neck!
tuck jumps

Skill work: Lead leg knee + 2 straight rights, driving partner back; Left straight, Right straight, clinch with multiple knees and body control of partner; Left straight, right straight, round kick.

CrossPit 3/19/07

2007-03-19T21:30:00.000-07:00

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

CrossPit 3/12/07

2007-03-12T22:39:00.000-07:00

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.

Krav Maga 3/10/07

2007-03-10T15:42:00.000-08:00

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!

CrossPit 3/6/07

2007-03-05T20:52:00.000-08:00

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.

Somebody CHOKE her!!!

2007-03-03T23:35:00.000-08:00

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!

CrossPit - 2/26/07

2007-02-26T22:45:00.000-08:00

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

2007-02-20T19:09:00.000-08:00

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.
-------------------

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

2007-02-14T11:50:00.000-08:00

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

2007-02-05T22:06:00.000-08:00

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 Dawg
21-15-9
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#!

2007-02-03T18:58:00.000-08:00

I did a workout at 13 pounds over my body weight. Now that is STRONG! ;)

CrossPit 01/29/07 FGB CrossPit style.

2007-01-29T20:57:00.000-08:00

Warm up - 4 laps, Sprint long sides, jog short sides, stretch

CrossPit FGB - Partner workout
3 rounds - 1 minute each of five exercises. 1 minute rest between rounds
(Count for you partner, only count good reps)

78 = Push Press (45#) 26-25-27
11 = Ball Sprawls (sprawl on ball, ball clean, wall ball 14#) 3-3-5
31 = Rowing (Cals) 11-9-11
13 = Box Jump Sprawls 20" box 5-4-4
59 = Sumo DL High pull with sand bag or KB 14-20-25

total = 192
UGH! Sifu Dan. I apologize for my horrible Ball Sprawls (Crazy Talk!) and my attempt at the sandbag high pull before switching to KB.

My partner was Victor who is AWESOME! He blew my rows out of the water. The only reason he didn't slaughter me was he could not do the push press due to injury.

total = 209
47 = Situps wiht Abmat(45#) (27-20)
16 = Ball Sprawls 5-6-5
46 = Rowing (Cals) 13-14-19
28 = Box Jump Sprawls 20" box 18-skip-10 (2 minutes first round!)
72 = Sumo DL High pull with sand bag or KB 31-27-14

Darby Darry Grappling Seminar

2007-01-27T14:37:00.000-08:00

Darby Darrow came up on the 26th to teach grappling technique. We learned and practiced

Upa escape from the mount
4 elbow knee escapes
Escape from the grapevine.

Very fun and a great learning experience.

Word of the Day: FIERCE

2007-01-25T16:51:00.000-08:00

DAROOKIE1

CrossPit 1/22/07

2007-01-22T22:04:00.000-08:00

Warmup: run around the matt forward, backward, sideways, leaping like a frog, crawling like a bear. 10 reps of an excercise when called out: pushups, squats, mountain climbers)

Drill: round kicks to the body (kicking sheild) RLR

Skill: inside defense

Workout: 6 rounds
1 min. of 7sprawls, 12 pushups, 17 squats (leftover seconds are rest)
1 min. of all out punching on the heavy bag

Pack: 5-10-15
Puppies: 3-6-9

Skill: hook - rock on a rope.

CrossPit - 1/15/07

2007-01-15T22:01:00.000-08:00

How many times can I say how fun this class is...Look at the combos we worked. When they feel right they feel like you can really kick some serious ass. I am starting to feel natural at these things, not perfect but like I am not a total dork (just a partial dork). Having the smaller classes (although it pains me to think poeple just do not GET what they are missing) is PERFECT to have "practically private lessons....practically FREE."

GREAT Class. AWESOME workout. Thanks, Jason!

Warmup : 400m, shadow box, shrimp races(losers do 5 pushups 1st race, 5 burpees second, 5 squats 3rd race)

Skill work: Death from Above!!!(overhand right), and combos- L knee+R straight+3 hooks ,then L straight+ R straight+R round kick

Workout:CrossPit Helen

Big Dawgs
3 rds.
180 straight punches on heavy bag (hard and fast)
21 swings w/1.5 pd. KB or 50lb. DB
12 pull-ups

Pack
3 rds.
120 straight punches on heavy bag (hard and fast)
21 swings with 35 lb. DB
12 pull-ups

Puppies
3 rds.
90 straight punches on heavy bag (practice good body mechanics--shoulders up, chin down, elbows in, use your hips, straight punches, hit with big knuckles)
18 swings with 20 lb. DB
9 pull-ups (3/1 beg. pull-up conversion)
After end of round 3, run laps until all pack and big dawgs are finished

Stretch

CrossPit 1/08/07 - Crazy Monkey!

2007-01-08T20:18:00.000-08:00

First CrossPit of the year! Full house. NICE.

Warm up: Sprint 2 laps, shadow box, stretch

Skill: Crazy Monkey -- with a partner take turns doing the crazy monkey defense. After both partners practice, next add in a counter when you see an opening.

Drill: Sparring machine -- three people stay in the sparring machine. The rest of the students rotate in to spar for 1 minute ? with each person in the machine. 2 people are rotated out for each 1 minute rotation.

Workout: For 10 minutes do
Sprint up and back the back of the building.
15 slam balls
15 box jump

Immediately at the end of 10 minutes get with your original partner from the Crazy Monkey and grapple non-stop for 5 minutes.

CrossPit - 12/18/06

2006-12-18T20:33:00.000-08:00

Warmup: ??? missed it. Stretch

Drill: Bag work conga line. Line up, wait for your turn to rush the bag and do 3-6 punches aggressively, then back in line. While in line do fast footwork to keep your heart rate up.

Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)

Workout: Partner workout

Patner A
4 rounds of
1 minute slamball (20#)
1 minute double leg take down

Partner B
4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)

Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.

Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.

Monday - CrossPit 12/11

2006-12-11T20:45:00.000-08:00

Warmup: Run 400M, Shadow box w/pushups, stretch

Skill work: Hook

Workout
Warmup: Run 400M, Shadow box w/pushups, stretch

Skill work: Hook

Workout
Big Dawg:
3 rounds
Hill Sprint
21 Sledge hammers on tractor tire
90 Hard Fast Punches

Pack:
3 rounds
Hill Sprint
15 Sledge hammers on tractor tire
60 Hard Punches

Puppies:
3 rounds
200m
9 small sledge hammers on tractor tire
30 Punches

Skill work:
combo - Left straight + uppercut right elbow + left hook
New skill: downward slicing elbow (right and left)
Combo - Left straight + uppercut right elbow + left downward slicing elbow + right downward slicing elbow + left hook

*note hook is the "CrossPit hook" Hip driving the momemtum, loose elbow with arm extending on the arm while in motion before connecting.

I completed the pack workout in 11:03

Krav Maga 12/9/06

2006-12-10T08:05:00.000-08:00

Krav yesterday was insane. I didn't do CrossFit and still today my calves, hamstrings and glutes are sore!

We ran 400M, tapped knees and shoulders with partner and stretch. Already sweating at that point.

Then we practiced the clinch and controlling from the clinch - pushing our partner back across the mat, added in spinning/turning using the arm not holding their traps. Then we use the muay thai clinch and added in knees. Exhausting. "Why are we the only ones working this hard, Laura?"

ummm I think this is when we went out side for a drill. We've done really short sprints to the pads for 100% power strikes before but today we had to sprint about 50M to the thai pads and knee our partner for like a minute! It was insane. Three times! Cyndi kicked ass on the knees. She really hung in there and gave it 110 percent. More than she had. Then I did and it was so crazy! I could hear the instructors and students calling my name while i tried to keep my sprints AND my strikes at full throttle. OH. MY. GAWD. That was hard! The guy next to me PUKED!

Then we went in and practiced choke defenses form the rear. Hammer lock chokes? I forget.

GREAT CLASS!

CrossPit 12/04/06

2006-12-05T23:36:00.000-08:00

Warmup: 10x of each - left, right, left hook; sprawl, 4 straight punches; fall down, get up in a fighting stance; 3 elbows, 4 knees; sprawl, 4 knees. Stretch.

Skill work: elbow, knee on bag for technique and power. Then, with no power, throw 3 elbows + 4 knees at partner and make controlled contact.

Workout:
Big Dawgs:
3 rds.
hill sprint
15 pull ups
3 rope climbs
90 punches

Pack
3 rds.
200m
10 pull ups
1 rope climb
60 punches

Puppies
3 rds.
200m
10 beg. pull ups
1 knotted rope climb/or 3 beg. rope climbs
40 punches

* if people are working casually enough during the workout to talk with each other, call time at 20 min., and take them outside to do sprints.

Drill: straight puches to the face while in someone's guard. Use focus mitts.

CrossPit 11/27/06

2006-11-27T23:05:00.000-08:00

CrossPit:
2x run 400m, 15 burpees, then shrimping, stretch (this was a nice workout on it's own!)

(did you save anything for the workout? uh...NO.)

Skill Work: Punch and round kick combo - right round kick, left hook, left round kick, right straight.

Pack workout done with 25# bar:

35x Thrusters
45x round kicks
35x OHS
45x round kicks
35x Back Squats
45x round kicks
35x Front Squats
45x round kicks

17:32

Big Dawg: 50 reps for lifts and 60 round kicks each round.
Puppies: 25 reps for lifts and 30 round kicks each round.

Trap and roll skill work.
For the record, my hair was

Krav Maga - Sat 11/18

2006-11-18T19:47:00.000-08:00

Krav Maga

Warm up - 200m jog, 200 sprint, farmers walk with heavy stuff and walking lunges. Came back inside and shadow boxed.

Worked inside defense with a partner. Nice and relaxed. Then added counter attacks with focus mitts. Upped the intesity a bit and rotated partners ever min.

Drill: (aggression) Split the class in half. Two groups of 5. Four of the group had pads and one without. The person without the bag had to crash through the bag holders to the tombstone bag and throw 20 fast and hard punches.
3 Rounds
5 Push ups
Run through gauntlet
20 fast and hard punches

Ended class working all the chokes.

CrossPit 11/13/06

2006-11-14T16:09:00.000-08:00

Warmup: With partner - tag knees, then tag shoulders, then tag both knees and shoulders. Stretch.

Workout: "Rutman Mile" - Rutman Mile is running a mile with your own body weight. Scale weight appropriately.

Drill: With partner, one holds pads one has gloves, using explosive foot movement travel the short side of the mat in a striaght line. Partner A plants, flashes pads for a #2 combo then continue the movement. Switch after timed round completes.

Skill: Inside Defenses.

Sparring: Slow sparring with timed rounds. Switch partners between rounds.

CrossPit 11/6/06

2006-11-14T16:07:00.000-08:00

Warmup: 400m run, shrimp 4 passes of the blue matt, stretch

Skill work: the guard - defending the guard/breaking the guard using base and posture. Cooperative work.

Drill: defending the guard/breaking the guard. Competitive work.

Workout:
4 Rds each - Tabata
Squats - bottom to bottom
(1 minute punching)
Push Ups
(1 minute punching)
Pull Ups
(1 minute punching)

Repeat above - 4 rounds with other partner doing the punching

8 rds: Tabata grappling with partner

CrossPit 10/30/06 We're BAAACK!

2006-10-30T21:46:00.000-08:00

:)

Warm up: Run 800m/Shadow box/Sprawls/stretch

Skill work:
High round kicks (head!?)
Combo punches + high round kick

Workout:
Tabata Squats 10 rounds
200m sprint
Tabata Bag Carries -8 rounds (I think - I did two with a lighter bag then used the 130# bag for the rest. FRICKIN heavy!)
Tabata Punching - 8 rounds (I think)

Grappling

SWEEEET!!!!

CrossPit 10/16/06

2006-10-14T00:16:00.000-07:00

Warmup: 36 burpees. Shout out "Happy Birthday Arlene" during each jump. Stretch.

Skill: Hook.

Workout:

Big Dawgs
3 rds
35#db push press x 21
24" box jump x 28
95 hard fast punches on heavy bag

Pack
3 rds
25# db push press x 21
20" box jump x 28
65 hard punches on heavy bag

Puppies
3 rds
15# db push press x 15
short box jump x 18
45 straight punches -- work good form

Sparring: Very slow. Make contact. Look for openings you wouldn't normally see if you were going medium or full speed.

Friday Night Sparring:

Oh man. I have a headache. 15 minutes sparring with Denise. It's funny, to have to coax partners because although I have been hitting stuff for going on three years now, I have not sparred much.

Denise and I started out taking turns defending and striking for about 2 rounds, then we went to town! Denise tried out kenpo stuff, as instructed by Ricky, and I tried to focus on moving off line when I defendes the punches. Also, inside defense of jab followed by an overhanded jab.

quote from denise: "You bitch!" LOL.

Really, It's FUN!

CrossPit 10/9/06 - Made it to the Porch

2006-10-09T22:36:00.000-07:00

So Jason was describing who should be doing Big Dog vs Pack and it left me no choice but to do Big Dawgs workout even though I knew my running is not fast enough to get through three rounds in 20 minutes.

I did the Big dog number but only got through to the second hill sprint - 21:45...finished 70 punches after class because I was mad.

Signed "Miss 'on the porch.'"

Warmup: 400m, shadow boxing, hip escapes/shrimping

Skill work: break down form for straight punches.
Focus on bringing the punches straight back, keeping the elbows in, and back straight.

Workout: As far as you can get in 20 minutes:
Big Dawgs
3 rounds:
800m
30 hard, fast round kicks
hill sprint
100 hard, fast punches

Pack
3 rounds:
800 m
20 hard round kicks
hill sprint
75 hard punches

Puppies
3 rounds:
400m
15 round kicks
200m
50 punches

all kicks and punches are on a heavy bag

stretch

CrossPit 10/2/06

2006-10-05T23:16:00.000-07:00

Warmup - missed it. (Stupid carpool)
Skill Work - Hooks, Practice Breakfall
Drill: Breakfall, defend on ground, get up defensively.

Workout:
Big Dawgs
4 rounds
1 hill sprint
35# db thrusters x21
90 hard/fast punches on heavy bag

Pack
4 rounds
1 hill sprint
25# db thrusters x21
70 hard punches on heavy bag

Puppies
? rounds
1 hill sprint
??# db thrusters x21
?? punches on heavy bag

CrossPit 9/25/06

2006-09-26T15:57:00.000-07:00

Warm up: run in circle around matt, rolls, hip escapes, stretch

Drill: inside defense workout:

Big Dawgs
3 rds:
20 push ups
80 punches
50 sit ups
50 round kicks
80 squats
20 knees

Pack
3 rds:
15 push ups
60 punches
35 sit ups
35 round kicks
60 squats
15 knees

Puppies
3 rds:
10 pushups
40 punches
25 sit ups
25 round kicks
40 squats
10 knees

All strikes are on the heavy bag
skill work: muay thai deflection defense for a thigh kick
drill: defense for a left straight, right thigh kick

CrossPit: 9/18/06

2006-09-18T22:30:00.000-07:00

I am not sure I can describe this class...may have to post the class when jason does tomorrow.

SWEET: He posted tonight.

Warmup: 3 burpees, 200m sprint.
Drill: defend the guard, and mount or submit
break the guard, stand up in a fighting stance

Skill work: throw knees using partner as a dummy. Focus on technique and accuracy. throw knees slowly and make contact.

Workout: Big Dawgs & Pack
1min. 5 sprawls, 10 hip escapes, 15 squats
1min. round kicks on heavy bag

puppies & buttercups do 3,6,9.

Skill work: defense against knees
Skill work: breaking the guard

CrossPit Yeah!!! 9/11/06

2006-09-11T21:54:00.000-07:00

Warmup: Sprint 200m, Shadow box, practice body rolls across mat. 3 trips each of three different shoulder to shoulder rolls - from back feet over shoulder, from stomach - hips then feet over shoulder , from knees to side shoulder to shoulder.

Workout: w/partner A/B

4 rounds of 1 minute each
(alternate partnera a/b doing the action every other round)
Partner Assisted Pullups
Bag Work Hard Fast punches
Takedown/Takedown defense
Clinch
Bag attack/disrupt
1 minute rest between rounds
Total work 24:00 minutes

Drill/Game: 4 student do the cross the mat on knees (I don't know the term...will have to wait for Jason to post description) while 1 person is it, tries to catch them from the bear crawl position and take some one down - that person becomes it.

Of course I was it twice because I could not take Russ down on my turn. Second try he went down. I think it was bit of a gimme. ;)

Awesome awesome class. Arlene was my partner, and boy is it hard to push that girl around. I love it.

First Blood

2006-09-09T20:28:00.000-07:00

Jeff: I want larger heavier folks partnered with someone their own size...I mean I want these two guys (SS and a new person) together.

BCCF: What about freakishly tall people like me, sir.

Jeff: You're with Laura!

Highlights: Bloody nose, getting choked up close an personal and getting freaked out when my switch went on, Ramona Death march with Jeff the carried partner for BCCF, Dumpster Dancing with Nichole and BCCF. Nichole kicks a**!!!!

----------
The workout was sooo tough today. Started with 2 laps and the warmup drill - partners try to touch knees, then shoulders then both. Stretching.

Then the fun started:

Inside defenses
Double leg TD defense.
Combination Inside and TD defenses (this is where I got the bloody nose - Miss A got my nose with her forehead, I got her cheek with my TEETH!)

then the Aggression Drill: Flash mitts for 4 straight punches.
Then knees and kicking to a horizontal target: Double Knees + Front Kick

Then the Ramona Death March:
Partner A holds Mitt for 10 straight punches from Partner B. Then Partner B picks up Partner A and carries for 5 steps. Repeat for 100 meters.

Come back in for Choke Defense - One handed choke defense + combatives. Arlene is a tough partner. She made it really lifelike, choking me up close like an real attacker might. Made me break the choke for real and drive her back. At one point I just went from drill mode to survival mode. It kind of freaked me out.

Then BACK OUTSIDE for the following drill:
3 person groups
Person One is the defender.
Person Two Chokes - Person One breaks the choke with combatives to rive off choker.
Person Three approaches with Kicking Shield - Person one defends with Front defensive kick and combatives.
This one was me, Arlene and Nichole. Nichole is really really strong and tough. She is AWESOME. We worked against the dumbster because I thought it would make it like an alley fight. hahah. It was fun.

I love having Arlene for my partner. She makes me work so HARD!

the RockPile - elbow-knee escapes.

2006-08-30T22:42:00.000-07:00

I went over to the RockPile, Darby Darrow's BJJ dojo, because Darby had offered to show me the elbow-knee escapes (how to get out of a mount), last friday after the arm-bars seminar at Brand X. After the seminar, he'd shown me the way to escape a person pinning your arms down and then he kindly asked me if I knew the elbow-knee escapes you could you to escape a mount.

So anyway... I could hardly wait to get to the rockPile to check it out. Email from Darby: "You're not coming all the way over and not train!" Lucky I had my gear with me.

haha. He showed me the proper way to bow into the dojo, asked me to dispose of my gum and showed me around the small box where he teaches classes to adults and young people on Mondays and Wednesdays in his garage. He does that to spend time at home with his family while still training people in BJJ.

The garage had pull up bars built by the Assassin, cargo nets, plyo boxes and out back, Darby has built his own climbing wall. Very nice studio.

He showed me to first elbow knee escape with me as dummy, then he showed me with air-dummy...then he had me on the mat with Ian dummying. We did the first 2 escapes a few times then he threw in the third and then had Ian randomly do the mount tech that required a different EK escape that matched. Then he threw the fourth one in and we then practiced more me figuring out which escape was appropriate.

At 6:30 it was time for the kids class to bow out and the 6:30 class to bow in, so I waited while Darby did the first part of his class. He then asked me the trademark, what is one thing you will take away with you and I said, for the elbow knees start with the simplest and easiest escape and if that doesn't work move to the next progressively as each one is more difficult and takes more effort to execute.

I had to go and I bowed out and went on my merry way. I plan to go back next wednesday for the 7:30 adult class.

CrossPit Report 8/28

2006-08-28T21:40:00.000-07:00

Crosspit Rocked!

We ran 1 lap fast for warmup, came in and shadow boxed and did 4 laps of shrimping on the mat. Then Jason made us go out again and sprint to the end of the second building and back. Of course I was last and he yelled at me to SPRINT! Then we stretched and then we did inside defenses. Just 6 people in class, me, Jim the KM assassin, Mark, Chuck and two new girls. I paired up with Chuck and let Mark go with Jim because Chuck is new and Mark is probably (haha) a better matchup for Jim. The two new girls paired together.

Then we got to hit each other. No bas tapes, just partner A throws four punches then partner B immediately responds with 4 punches. Switch back and forth. J had to come tell me not to back up once.

I'm starting to feel better about throwing the combos but I'm still not very good at defending.

After the punching we did the workout.
3 rounds for time of
30 push press
30 box jumps
90 hard fast punches

There was no "pack version" just "maybe a difference in intensity." Well, he let us use lower weight. the guys were using 75#, and I had my bar set up for 55#. When we started I was able to do a set of 7 but I was having a hard time and I said, I might have to lose some of this weight, but he watched me do a couple reps and said, "No, you look like you are doing a good job with that weight. " grrrr

Jason had to call time at 15 minutes, because we had to finish before Kenpo. I only was able to complete 2 rounds plus about 15 push presses.

I started the 3rd set of push presses with 1 minute to go and put the weight down after 7 and then Jason came over and tells me 45 seconds. heh. So, I picked up the weight and got to 17 (I think) before time was called.

I really like the practice of mock sparring. I call it mock sparring because we take turns but we still get to throw real punches and try to hit eachother, and then defend really quickly. I think I'm getting better. It feels better. I do still sometimes back up but after a reminder, I think I do better. I hit chuck a couple of good ones to the face and I was using the MMA bag gloves because he had on my boxing gloves. He told me I hit solid and had good control, and Mark agreed that I could throw a nice hard punch... haha. I liked hearing that even though I know I still have a lot to learn.

Wednesday, I plan on going to Darby Darrow's RockPile to see some BJJ classes and maybe roll a littel bit? Darby said he would show me some elbow knee escapes and Kelly wants me to come up too!

Arlene - Quantico 8/22/2006

2006-08-23T06:02:00.000-07:00

Tuesday 8/22/2006

Kettlebell Swings 10=>1
Push ups 1=>10
Broad Jumps 10=>1

ARLENE: 14:00
D: 14:00

I then had the bright idea...I feel like I have more to give so I ran 1 mile, time 12:13

I HURLED.

THANK YOU SIR, may we have another?

CrossPit 8/21 - official class notes

2006-08-22T16:13:00.000-07:00

Warm up: 200m sprint, 2 min. shadow box, 200m sprint, stretch
Skill work: dbl leg takedowns, takedown defense, punch combinations on heavy bag, round kick combinations on heavy bag

Workout - rotating Tabata
3 times through 20 second on 10 seconds off
Pushups
Burpees
hard fast punches on heavy bag

Then 3 times through 20 second on 10 seconds off
Squats
Sprawls
Round Kicks on heavy bag

More Work: w/ a partner, 6 rounds of Bas striking tape
3 rounds: partner A tries dbl leg takedown whenever, B defends
3 rounds: partner B tries dbl leg takedown whenever, A defends
Puking is acceptable.

Yah...puking is acceptable. Derek puked. I felt like puking durign the tabatas, The skill work was fun even though I pretty much suck at any imitation of sparring.

CrossPit 8/21

2006-08-21T21:57:00.000-07:00

OMFG That was soooo freakin' hard.

Warmup: Sprint 200m, Shadow box for 2min?, sprint 200m - Stretch
Skill Work: With Partner, practice doubleleg takedowns, let your partner take you down. Then Practice with fake stikes, then Practice with the other partner defending with a sprawl.

Practice intense round kicks and hard strait punches...which leads into the workout:

Tabata insanity:
Run throught the following three times through, 20 seconds on / 10 seconds off each
Pushups
Burpees
Hard Fast Straight punches

Rest one minute, then
run throught the following three times through, 20 seconds on / 10 seconds off each
Squats
Sprawls
Round Kicks

(die or puke, your choice)

Then 7 rounds with Bas Tape - A/B partners, alternating defending and throwing Bas combos, in 3 round, A partner randomly attempts DL takedowns that B defends, in the the 6 round Partner B does takedowns that A defends. (could be off...I was busy getting hit) Round 7 both partners attempt takedowns and defend.

Arlene - Quantico 8/21/2006

2006-08-21T19:29:00.000-07:00

Per Jeff, did the following outside of the lodging facility:

5 Rounds
Run 200M
30 Squats

Arlene: 20:56
D: 20:58

Owie. Legs hurt.
New friend D, TOTALLY has drunk the koolaid!

:) A, Live from Q-Town

GEAR!

2006-08-16T23:18:00.000-07:00

I got my shin guards and am waiting for my Head Gear! W00t! Funny conversations while unpacking my gear.

"What are those?"
Shin guards.
"What are they for?"
For my martial arts classes.
"OH do you do tae bo?"
Don't make me come over there and kick your ass.

------------

"My friend takes martial arts...but I never saw her wearing shin guards."
Oh, what does she train in?
"Tae Kwan Do"
Yeah, I don't think you need shin guards in TKD.

-----------------

"Why did you buy those? I could have lent you my soccer shin guards!"
Um I think those are too hard. You don't want to use the shin guards to hurt your partner. They are just to keep you from bruising your shin bones while you train.

CrossPit - 8/14

2006-08-14T20:38:00.000-07:00

Ok, first of all I am STUPID!!!

My girl, Arlene has to leave tomorrow so she could not do the Pit tonight. I agreed to come in for the 6pm CrossFit so we could work out together before she leaves...Mama loves you, Arleneeeee!!!!

So after doing a brutal CrossFit workout I was putting my dumbbells away and Jason yells "CROSSPIT, LINE UP!" So, I asked Jeff, "What's stupider, doing this CrossFit workout or staying for CrossPit?"

Jeff: BOTH!

Crossfit included 1 mile of running and 45 db clean and jerks. Total time 24:48 I still gassed when I lined up.

Warmup: 5 burpee, 1 quick lap, come back in and tag knees, then tag shoulders then tag both. One more "quick" lap.

Skill Work: Work on straight punches, exaggerating the hip movement.

Workout: 3 rounds
15 x barbell thrusters
Hard straight punches to Heavy bag. (BD: 180, Pack: 135, Puppy: 90)
Partners count and nitpick. Only good thrusters and Only HARD punches counted.

I completed my workout in 8:04. Aileen counted for me. Jason discounted a few of my punches and told me to punch harder. When I was done, I laid down on the ground and covered my face.

Then I counted for Aileen, and I guess I was not brutal enough, because in the first round, Jason came by and discounted many of the punches. In round 2 and 3 Aileen really punched harder, like crazy hard and then Jason was satisfied. She rocked it out in 12:45

Finished up with more Bas Rutten "sparring" - One partner throws the Bas combo while the other defends and then the other partner responds with the same combo and first partner defends. 2 rounds. Yeah, need more practice at that.

I'm gonna miss you ARLEEEEEEENEEEEE!

2006-08-13T10:42:00.000-07:00

Arlene - Saturday Krav Maga 8/12/2006

2006-08-13T08:29:00.000-07:00

Another tough class! Jeff keeps picking it up. Funny...I can finally do real push ups. I went in, thinking that he would take it a little easier on us since it was Painstorm Saturday, but nope...not at all.

Partnered with the Super Swede again. Working with him has really made me push myself and I am starting to see some real improvement in my skills. Also seeing a lot more damage to my body in the form of ghastly bruises. I look like a DV victim. A girl can partner with a girl and think she is working hard...HOWEVER, until you have a 6'2" 215 lb guy straddling you and pushing down on you (at not even full strength) and you have to find strength you didn't know you had to get him off you, you aren't really working as hard as you should.

I hear a lot of women trash talking about how they can kick guys asses. I will be honest and tell you that I don't believe I will ever be as strong as the average male. I think women err when they start to get cocky and believe that. I do believe, however, that if I keep working hard at this, I will be able to stun the shit out of a possible assailant. Just enough to get in some good blows, and get away. Women will disagree, but knowing my limitations is not a bad thing.

Bitchen workout. Finished 20 minutes of the Painstorm too...

Rock on.

CrossPit 8/7/2006

2006-08-07T22:39:00.000-07:00

This workout was AMAZING. Couldn't do the crazy monkey hang thing off the heavy bag. Every Monday it gets fiercer, harder and more kick ass. Every time I have such an amazing sense of accomplishment when I am done!

Arlene
Puppies
10:00

Warm up: 400m, shrimping, shadow boxing, stretch Drill: straddle hanging thai heavy bag ( body hanging from bag), sit up w/ a 1-2 punch Workout: Big Dawgs 3 rds: 40# DB deadlift x 15 40# DB front squat x 15 40# DB push press x 15 straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30 Pack 3 rds: 30# DB deadlift x 15 30# DB front squat x 15 30# DB push press x 15 straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30 Puppies 3 rds: 20# DB deadlift x 10 20# DB front squat x 10 20# DB push press x 10 sit up w/ a 1-2 punch in the air x 15 Bas Rutten boxing 3 rounds: with a partner, person A throws combo while person B defends, person B immediately returns the same combo and person A defends.

Sparring with Arlene

2006-08-06T17:13:00.000-07:00

Second Sparring class, this past Friday.

Arlene and I are so new, we are not mixed in with the regular class. Last time we went, Sara coached us and she dummied for us, alternating rounds.

This week, after Mikki showing us how to put Arlenes face gear together, and and Jeff helped us get geared up he sent out out to the floor and told us "Arlene, you strike and Laura, you defend. Just jabs". Arlene proceeded to nail me with a couple of right crosses while Jeff hollered from the side of the mat: JUST JABS. Arlene was striking, and I was just defending. Of course, Arlene never had the lessons on Jabs vs Crosses with 1, 2, 3 and 4 combos shouted out by Bas Rutten, so Mikki gave her a cliffs notes version while Jeff helped me straighten my face gear.

Went back in for another round of just JABS from Arlene, then next round, I jabbed while Arlene defended. Then we were both Just Jabbing. Next round Jeff had both of us using both hands. Arlene is much taller and has a reach that is basically very "challenging" for me to say the least. I was really frustrated because I just did not feel I could get out of the way of her Jab and move fast enough to hit her. I know I got a couple good ones in but mostly I felt like I was constantly just defending her Jab and taking an occasional right straight directly to the face.
Also I did not have my glasses on, and my head gear kept slipping down obcuring my already handicapped vision. I occasionally had to push the mask up with my glove and got clobbered in the lull.

I guess we went about 4 more rounds? Not sure. But when Jeff called time I had just told Arlene, "I'm done with you!" and had practically begged her for mercy. This upset poor Arlene so I promised never EVER to do that to her again. LOL.

Jeff just gave me a pep talk as I wiped my tears of frustration, "Laura, when I started sparring, I had instructor Lee as my partner and I spent the first 6 months [um I could be exaggerating the no of months -k ] getting hit in the face. You'll practice, and you'll learn to bob and weave and get inside. "

I know I will but dang!

We are so going to keep doing this.

Arlene - Krav 8/3/2006

2006-08-03T22:11:00.000-07:00

Very cool! Got to partner with a guy. A BIG guy. BIG difference. Even when taking it easy on me, still hitting me pretty damn hard! I definitely need to either work with Laura (who doesn't take it easy on me) or one of the guys. What a difference!!

Did this crazy drill at the end. We were in the parking lot (as I like to say...when Jeff takes us outside...BAD things happen!). They put you and your partner between cars. You did punches until Jeff said GO. Then you did a knee, pushed your partner out of the way and away from you, sprinted to the other end of the lot, did 5 push ups (my favorite) and ran back. NOT my favorite drill. I did the first 5 pushups then Jeff giggled as he helped peel me off the asphalt.

Brand X for Life.

Arlene

Slight modification of elizabeth

2006-08-02T23:04:00.000-07:00

21-15-9
65# cleans - squat cleans.
Push ups

Ok, giant modification but I did it in 13:32.

Push ups seem to have gotten errr less difficult.

Tabata Squats Arlene

2006-08-01T05:32:00.000-07:00

CrossPit Girls

High 18 Low 8
THAT sucked

Progress though! Definite progress. Last time we did a tabata squat workout, I literally keeled over. This time, got through it. I agree though, carrying the bag...NOT fun but nothing beats the awesome feeling of accomplishment I have when I complete this class...just COMPLETE it.

A

CrossPit 7/31

2006-07-31T21:35:00.000-07:00

I missed the warmup and skill work but came in just in time for CrossPit Tabata workout.

Tabata Squats 10 rounds of 20 seconds of work and 10 seconds of rest.
Sprint approx 200m (length of two buildings and back)
Ten rounds of 20 seconds of hard fast straight punches /10 seconds rest
Ten rounds of 20 seconds of carrying a heavy bag and 10 seconds of rest.

That sucked. REALLY REALLY sucked. But I have to agree with Jason: At least we got to rest at the top on the squats.

I think I got a personal best on the tabata squats, 24 high, 10 low. But Jason was not calling faults.

Also I just about puked on the bag carries. I could not breath and I could not pick up the bag for the last two intervals.

CrossPit 7/24/06

2006-07-25T16:37:00.000-07:00

Warmup: Run in a circle around the matt for 3 minutes. While running, instructor calls out various excercises(squats, push-ups, jumping squats) Stretch

Skill work: Trap and roll from the mount
Drill: Fall back with eyes closed (to similate a knockout), partner mounts, open eyes, trap and roll

Workout:
10 rounds of
1 min. hard straight punches to heavy bag;
1 min. 9 double unders, 9 35# kb swings, 9 sit-ups
pack-7, 7, 7
puppies-5, 5, 5 for 6 rounds (light kb)

A little recreation and relaxation. CrossPit Girls know how to PARTAY!

2006-07-23T16:45:00.000-07:00

Julia, Wayne, Sara, Arlene @ the Silver Bullet Lounge / Rascal Flatts concert July 22

With the Boy Toys from US 95.7
Tell 'em Tony sent ya.

Arlene, Julia, Sara, Laura @ before the Rascall Flatts concert in San Diego. July 22.

CrossPit workout 7/17

2006-07-17T22:22:00.000-07:00

Here you go, A...the workout was:

4 rounds
20 box jumps
20 wall ball
shrimp across mat and back

puppies reps=19 and use short box. Pack use tire or big box. Big Dogs use 20" box.

I took 23:40 to do it with 10# ball and 20" box. Prolly should have done the shorter box...oh well. I straightened all the way up before stepping down.

(full class description later after it is posted on BX forum)

CrossPit Girls

2006-07-17T21:23:00.000-07:00

Arlene - CrossPit 7/17/2006

Hoping Laura will post the workout. I can't remember what we did except a lot of shrimping...

You know you are a TRUE Brand Xer when...you get your ass beat by Jason's CrossPit workout. You walk through the Albertson's wondering why people are looking at you funny. Get home, look in the mirror in horror, seeing little blood stains on your tshirt from the shrimping on the mats and dirt that looks like you got run over by a truck while out running. Really...like tire markings. And...all you want to do is call your friend to come over and take a picture of the cool mess your shoulders are for your blog!! GET SOME! CROSSPIT ROCKS.

Brand X Thrusday 6:30pm - Return of Satan

2006-07-14T11:02:00.000-07:00

2 rounds of

200M run
KB swings 1-->10 (Breathing Ladder)
200M run
Pull Ups 1-->10 (Breathing Ladder)

Pack and Big Dawgs, only difference is weight.
Puppies work from 1-->7

Breathing Ladder: Hold breath for 1st kb swing/pull up, take one breath and immediatey start the set of two, holding breath through set, then take two breaths, start 3 rep set holding breath until complete then take 3 breaths...and so on and so on and so on.

29:49 - Breathing all sorts of messed up. I think I was able to get to 4 reps of KB's after I figured out how to do the long breaths. I think the most number of pullups I got without breathing was 3.

This is obviously a skill we need to work on.... ugh.

CrossPit - 7/10/06

2006-07-10T22:11:00.000-07:00

Arlene, you totally kicked ass on that workout:

It was quite possibly the worst/best workout yet. I thought the chelsea version was bad but Becks Burpess suck @ss. ;)

10 rounds of
1 minutes to do Kettlebell swings, BecksBurpees across mat, Situps (BD=9, Pack=7, Puppies=5 for KB and Situps) If you finishe under one minute rest until the minute is over.
1 minute of heavy bag work at full intensity and power. No resting during this minute.

This was as Arlene pointed out 20 minute of unadulterated, uninterupted HELL. I think Russell was the only one who got a few seconds of rest during the non fighting interval and he coached A the entire time.

Arlene: I love you, Russ.
Russ: We love you guys!!! *referring to CrossPit girls*

That was horrible, I went out side and I actually cried tears then went to sit on the box where Jason saw me trying not to faint. He said I did a good job. ugh. I could only finish one full set of the non fighting rounds. In other words, I was still doing becks burpess for most of the rounds when Jason called time.

Warm up was run 3 laps for speed, because order of finish determined burpees reps to do when you came in.
Skills were before the workout: Front Kick to horizontal target. Blocking kicks with shins and forearms.

Yeah, we need shin guards. REALLY!

CrossPit Girls

2006-07-10T21:44:00.000-07:00

CrossPit Girls

Monday July 10th

Yeah um...that was REALLY hard. I am sure Laura will post the workout we did today. It is all a blur. All I know is 10 rounds and 20 full minutes of PURE UNADULTERATED HELL.

But hey! At least I didn't puke. SURE! I did pass out in a heap and cried just because I was so excited to still be alive...

Laura then kicked my ass. I just felt like DAMNIT! I suck! Why can't I do more Beck's Burpees? Why can't I keep up? She quickly pointed out that there was no way 6 months ago I would have been able to finish 10 rounds, 20 minutes of anything.

I love Laura. I love Russ for always partnering with me even though he is a bad ass who is a bitchin' fighter and I am this powderpuff who is just getting started.

I love CrossPit, even though it kicks my ass.

Funnn!!!!!! 6/26/06

2006-06-29T15:45:00.000-07:00

This was after the Tabata Sprawls and we were supposed to do "nice and easy" double leg takedowns back and forth, letting your partner take you down. Yeah, we had an audience and paparazzi.

Alrlene's Sweat Angel

2006-06-25T23:33:00.000-07:00

Arlene did the puppy workout on Saturday, June 24th and it was a tough one. Heres an AWESOME chick sweat angel.

Here's the workout that was the inspiration:

CrossFit San Diego/ DL 5 x 1

2006-05-25T10:26:00.000-07:00

Went down to CFSD yesterday - I was going to work out but traffic was so bad getting down there, I arrived at 6 - Mike H was just finishing he workout and Eddie was getting ready for the SWAT CrossFit seminar (today). So we just chatted and I played on the equipment - they have the full setup with rings, rope, rowers, 4 lifting platforms, pullup rack...I did a partial ring dip which surprised Eddie and he was all "cool!".

Mike kept after me to workout but I decided I'll just go down there earlier next week. I'll try to leave at 4 (or earlier) next week...

So they have a ton of stuff coming up:

Real Women CrossFit: 100.00
CrossFit Training Seminar: 500.00
CrossFit Certification Seminar: 1000.00
CrossPit Seminar: 500.00

Which sucks cuz I can't do them all. I'm thinking

CrossPit (non negotiable) and Real Women.

Maybe the Training seminar. Maybe.

Came home, and after everyone was settled in I did a little deadlifting:

135 x1
145 x1
155 x1
165 x1
170 (fail x2)
165 x1

I needed to warm up with lower multiple rep sets I think.

CrossPit - 5/22

2006-05-23T16:24:00.000-07:00

Crosspit Workout:

5 rounds of
Wall Ball
Row
Pull ups
Punching (HSP)

UGH - 1 minute each round. That kicked my butt!

CrossPit - 5/22/06

2006-05-23T16:02:00.000-07:00

Posted: May 23, 2006, 11:04 am

warmup: 400m, shadow box w/ sprawls, stretch

skill work: double leg takedown
workout 5 rds:
wall ball
row
pull-ups/jumping pull-ups
strike heavy bag (hsf)
1 min. each station

skill work: falling, head kick

got my @ss kicked. Aileen and I had fun with Double-leg takedowns. Missed you Arrrrr!

A couple of pics before I leave for vacation.

2006-05-07T00:38:00.000-07:00

Painstorm XIII

2006-05-06T15:40:00.000-07:00

Arlene and Aileen Rocked it! Go girls.

:)

Before and After Pictures - Arlene

2006-05-02T21:52:00.000-07:00

Why I love CrossFit/CrossPit you ask?

Bottom picture...here I am at a whopping 275 pounds in February of 2005. Everyone says NO! You were never that heavy but at 5'11", it was easy to hide. I woke up one day and said...ENOUGH and started on the road to wellness with portion control and running. Well...shit! I couldn't WALK to the corner without getting winded. Lost about 65 pounds that way and one day walked into this really cool place called BRAND X.

Top picture...down over 100 pounds now! Still struggle through the kick ass Brand X workouts but now I get cranky if I don't make it to class.

Here's the weight loss by the numbers:

Heaviest weight: 275
Current Weight: 168
Target Weight: 155

Dress size when I started : 18
Current dress size: 10
Inches lost (chest) 8
Inches lost (waist) 7
Inches lost (hips) 7

2 words: GET SOME!

Sprawwwwlll!!!

2006-05-02T13:58:00.000-07:00

This is the tshirt image we made for Jason's birthday yesterday . We wore the shirts with our names on the front and Jason's picture on the back.

Looks up and down the line at the four of us with our shirts.

"Funny.....3 laps."

Happy Birthday, Jason!

CrossPit Girls

2006-05-01T21:38:00.000-07:00

CrossPit Girls

OK. Here's my first post. CrossPit ROCKED tonight. Although, I must say that it was quite difficult to do the thrusters after Fight Gone Bad...Still having trouble WALKING.

Arrrrrrrrrr

Hollaaaa!!!

2006-05-01T06:29:00.000-07:00

Here's our blog girls!

Post away!