CrossPit - 03/03/08
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
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
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
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
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
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
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
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
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#
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.
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.
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
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
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
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)
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
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
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
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.
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
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
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
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
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
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
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 4/16/07
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
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
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
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
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.
