May 16th, 2008
WOD
Crossfit
“Helen”
Three rounds for time:
Run 400 meters
26 Kg kettle bell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
The guy who invented the first wheel was an idiot. The guy who invented the other three, he was a genius. -Sid Caesar
Gracie Barra Jiu Jitsu
Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals: Choke defense, punch defense
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June.
Posted by Dan Raabe at 9:35 am | Comments (0)
May 15th, 2008
WOD
Crossfit
Do maximum rounds in 20 minutes:
20 KB swings, maximum wieght
20 pushups
20 KB snatches, maximum wieght
Finish: farmers walk 400 meters
The only courage that matters is the kind that gets you from one minute to the next.
-Mignon McLaughlin
TJ 9 1/3
Dan 7
Danny 6
Jeffrey 10
Michael 7
Mark 10
Jordan 7
Gracie Barra Jiu Jitsu
Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals: Choke defense, punch defense
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June and having a demo night on June 5.
Posted by Dan Raabe at 1:03 am | Comments (0)
May 14th, 2008
WOD
Crossfit
3 rounds for time of:
200 meter run
50 ball slams
10 pushups
10 situps
10 jumping squats
Finish: 3×3 heavy bag
A man who views the world the same at fifty as he did at twenty has wasted thirty years of his life.
-Muhammad Ali
TJ 9:01
Marcus 9:15
Dan 14:08
Frank 16:50
Kenny 11:32
Danny 17:07
Gracie Barra Jiu Jitsu
Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals: Choke defense, punch defense
Parkour
Posted by Dan Raabe at 9:08 am | Comments (0)
May 13th, 2008
WOD
Crossfit
5 rounds for time of:
50 Squats
10 Ring dips
10 Hang power cleans
Finish: 10 clean one arm push-ups LR
“Talent does what it can; genius does what it must.”
- Edward George Bulwer-Lytton
TJ 13:40
Dan 15:50
Jeffrey 12:05
Mark 14:50
Jordan 17:10
Paul 16:30
Marcus 10:10
Gracie Barra Jiu Jitsu
Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June.
Posted by Dan Raabe at 6:01 am | Comments (0)
May 12th, 2008
WOD
Crossfit
5 rounds for time of:
400 meter run
20 sumo deadlift high-pulls
20 wall ball shots
Fall seven times, stand up eight. ~Japanese Proverb
Gracie Barra Jiu Jitsu
Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June.
Posted by Dan Raabe at 5:03 am | Comments (0)
May 10th, 2008
WOD
Crossfit
For time: 5 rounds
35 Double-unders
10 95 pound Thrusters
15 Pull-ups
“The more you explain it, the more I don’t understand it”
-Mark Twain
Dan 22:48
Steve 20:00 (2x)
Gracie Barra Jiu Jitsu
Monday and Tuesday: Basic Strike: Ready stance + punch + push kick+ body lock clinch, Headlock on ground escape, arm bar
Wednesday and Thursday: Bear Hug: Escape from rear bear hug over the arms, Side mount escape to turtle, Double leg takedown from turtle
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June.
Posted by Dan Raabe at 5:45 am | Comments (0)
May 8th, 2008
WOD
Crossfit
For time:
5 rounds for time of:
20 steps kettle bell overhead lunge
30 pushups
5 rounds of 5 flips and 20 hammers
“We first make our habits, and then our habits make us.”
-John Dryden
TJ 11:44
Dan 16:49
Jeffrey 12:40
Mark 15:10
Danny 14:24 (2x)
Gracie Barra Jiu Jitsu
Monday and Tuesday: Basic Strike: Ready stance + punch + push kick+ body lock clinch, Headlock on ground escape, arm bar
Wednesday and Thursday: Bear Hug: Escape from rear bear hug over the arms, Side mount escape to turtle, Double leg takedown from turtle
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
We are taking a break as the coach(s) are in Europe. We’re beginning class again in June.
Posted by Dan Raabe at 5:53 am | Comments (0)
May 7th, 2008
WOD
Crossfit
Three rounds for time:
Run 400 meters
12 Pull-ups
24 Box jumps
36 Sit-ups
48 Kettle Bell snatch
“Everybody pities the weak; jealousy you have to earn.”
- Arnold Schwarzenegger
TJ 20:03
Frank 27:55
Dan 23:05
Kari 17:02 (2x)
Marcus 13:05
Jeffrey 18:08
Gracie Barra Jiu Jitsu
Monday and Tuesday: Basic Strike: Ready stance + punch + push kick+ body lock clinch, Headlock on ground escape, arm bar
Wednesday and Thursday: Bear Hug: Escape from rear bear hug over the arms, Side mount escape to turtle, Double leg takedown from turtle.
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00
Posted by Dan Raabe at 5:55 am | Comments (0)
May 6th, 2008
WOD
Crossfit
For time:
10 rounds of:
200 meter run
15 goblet squats
15 pushups
“I am easily satisfied with the very best.”
-Winston Chruchill
Danny 30:00 (7 rounds)
Dan 22:09
Gracie Barra Jiu Jitsu
Monday and Tuesday: Basic Strike: Ready stance + punch + push kick+ body lock clinch, Headlock on ground escape, arm bar
Wednesday and Thursday: Bear Hug: Escape from rear bear hug over the arms, Side mount escape to turtle, Double leg takedown from turtle
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00
Posted by Dan Raabe at 5:17 am | Comments (0)
May 5th, 2008
WOD
Crossfit
For max rounds in 20 minutes of:
10 Dead-lifts
20 Box pushups
30 Ball slams
“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
-Mark Twain
TJ 10 2/3
Dan 8
Marcus 12
Kenny 11 1/3
Danny 5
Jordan 7 1/3
Gracie Barra Jiu Jitsu
Monday and Tuesday: Basic Strike: Ready stance + punch + push kick+ body lock clinch, Headlock on ground escape, arm bar
Wednesday and Thursday: Bear Hug: Escape from rear bear hug over the arms, Side mount escape to turtle, Double leg takedown from turtle
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Muay Thai Kickboxing
Fundamentals -punch, kicks, basic elbows
Commando Krav Maga
Fundamentals
Parkour
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:19 am | Comments (0)
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