Tuesday, May 27, 2008

Week 6: See Week 5
[Thanks, rain, you bastard]

Weather permitting, we'll do last Thursday's workout this week, sans DaniD. (She promises to do burpees in Denver!)

As usual, please bring your kettlebell. I will bring my two 16-kg and DaniD's 12-kg.

Tuesday, May 20, 2008

Adding Grappling to the USFHCCC(?)

I think everyone has voiced interest in doing some grappling. I've been a bit resistant just because of the (lack of) venue and the inherent safety issues. Daylight is also a big concern. Here are some thoughts:

Grappling is not self-defense; grappling is not Krav Maga. If we can all agree on that, we can hopefully dispense with the headbutts and scratching and pinching certain people inevitably revert to while free grappling in class. If we're always engaging in the argument, "Why would I do all that if I could just gouge your eyes out?" our fun will grind to a standstill.

If everyone is interested in grappling techniques, I'm willing and eager to share what I've learned (and continue to get schooled) in BJJ. With so much stuff available on YouTube and in books, everyone can bring ideas, and we'll learn and drill them together. Based on space, safety, supervision, and experience levels, however, I would suggest we stick to technical exercises, flow rolling for positions, and maybe some monitored drills at 75-or-so-percent effort. (I know, I'm a killjoy.)

If this sounds good, everyone get an idea in mind of what you'd like to learn/practice. Based on the consensus, we can begin declaring a Grappling Technique of the Week that we'll tag onto the end of our conditioning workouts.

Monday, May 19, 2008

Week 5: Really? Stations Again? Oh, and more burpees? I quit...

60sec each, 30sec rest in between (and I'll remember the stopwatch this week!):
δ = kettlebell
  • Burpees
  • Sumo Squats δ
  • Super Planks
  • Sicilian Crunches δ
  • Rack, Squat, and Kick (30sec each side) δ
  • Triceps Extension / Crush Curl δ
  • Chinnies
  • Rope Undulations
x3

***Finisher: 3min Snatch Test δ

Very rare KISS song

Tuesday, May 13, 2008

Week 4: Sprints, Core, Head, Shoulders, Knees, and Toes

Thursday's workout:

For 15 minutes:
10 burpees, sprint approx 50 yards, 10 pushups, run backwards to the beginning


Core circuit:
1 min each, 3 times through the circuit
supermans
chinnies
v-ups
medicine balls slams
tire and sledgehammer

Finisher:
If we have it in us, we will work on our Turkish Get-Ups (so, bring a KB if you want)




And, we have a surprise for you!!!

Monday, May 12, 2008

The best kettlebell exercise for a fighter??

Interesting article and video on the Long Chain Clean & Jerk (LCCJ):

http://www.rmaxinternational.com/blog/?p=29

Thursday, May 8, 2008

Sunday, May 4, 2008

Week 3: Stations, everyone!

Please bring your kettlebell.

Workout for Thursday:

60 secs at each station, 30 sec rest between each. Repeat twice.

Sledgehammer & Tire
Sandbag Shouldering
Burpees
Ab exercise of choice
Swings
Snatches
Clean-n-press
High Pulls
Squats of choice
Push-ups of choice

*Finisher: Sandbag sprint to 10 push-ups

Who's in?

Friday, May 2, 2008

John showed!!

Last night was great! It was hard, especially after Patrick's Krav class.

Some pics:

Meghan, getting ready for the snatch:



"Ow, Karen, stop kicking me in the back!"
"Oh, stop being such a wimp, John"




"Can't we just giggle all night?"

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