CrossPit 2/9/2009
Posted: 10 February 2009 05:21 PM   [ Ignore ]
Top Dawg
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Warmup: ballistic footwork, jump rope

Striking Skill Work:
1. advancing L straight
2. advancing R straight
3. advancing L straight + advancing R straight
4. bob and weave

Grappling Skill Work:
1. mount escape to butterfly guard
2. butterfly guard sweep to mount

WOD:
4 Station Rotating Tabata

Heavy Bag Work - hard, fast punches
shoulder rolls
sledgehammer swings on tire
sprawls

As with “Tabata” interval training, this workout calls for 20 seconds of work, followed by 10 seconds of rest. For this workout, participants rotate to the next station after each 20sec work/10sec rest round. Participants can rotate through the 4 stations any number of times. This class rotated through 5 times.

Game:
Grapple with a partner. One person starts in the mount.

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M/31/5’10”/175#

CrossFit Brand X Poway

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Posted: 10 February 2009 06:31 PM   [ Ignore ]   [ # 1 ]
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Love the Tabata protocall. It can be used in so many areas.

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In God we Trust all others we monitor

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Posted: 10 February 2009 06:50 PM   [ Ignore ]   [ # 2 ]
Puppy Dawg
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first post on bx…......
let’s see…., forced to jump rope which I have not done since I was a kid, nice bruise on my face where my friend missed the mit and I met his fist, ate a whole lot of lactic acid during a tabata which left me enough energy to get kimura’d by someone a third of my age, and then had the pleasure of ross dragging me across the mat, as usual, for a finish.

All in all, a great work out….

Thanx…see you next week!

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“No matter where you go, there you are.”  Buckaroo Banzai

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Posted: 10 February 2009 06:55 PM   [ Ignore ]   [ # 3 ]
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judge, it’s great to see you post. You must of had lots of fun!

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In God we Trust all others we monitor

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Posted: 10 February 2009 08:55 PM   [ Ignore ]   [ # 4 ]
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I don’t think anyone takes me seriously anymore but DANG, I love this class.

LD, you have always put your heart into this class and it shows.

Thanks, Aileener Neener for being my partner!

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 12 February 2009 05:38 PM   [ Ignore ]   [ # 5 ]
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Thanks for being my partner LauraR! It was fun.

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“But there never seems to be enough time to do the things you want to do once you find them.”-Jim Croce

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Posted: 12 February 2009 09:08 PM   [ Ignore ]   [ # 6 ]
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Bukaroo Banzai!  I love that movie.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 16 November 2009 05:03 AM   [ Ignore ]   [ # 7 ]
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Very nice. I’ll try this out. Thanks for the guide.


Regards,
Daemon

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