Archive for April, 2008
« Previous Entries Next Entries »
April 19th, 2008
WOD
Crossfit
Tabata Drills (8 sets of 20 seconds on and 10 seconds rest) 1 minute between exercises.
wall ball shots
ball slams
sledge hits
burpees
jump rope singles
Any place that anyone can learn something useful from someone with experience is an educational institution.
-Al Capp
Dan 10, 10, 10, 5, 20
Julia 4, 8, 8, 4, 11
Jeffrey B. 10, 10, 10, 8, 40 (4 reps each drill)
Kids workout : (10 minutes)
Box Jump -2 boxes
1 leg hop
Bar jump
Tire jump
Walking ball slam
2 Pull-ups
Gracie Barra Jiu Jitsu
Monday and Tuesday: Headlock escape, breaking the guard -on knees, bull fight
Wednesday and Thursday: Bear hug escape, Clinch, hip throw, breaking the guard -standing up, double arms under
Friday: Open class and practice
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 5:00 am | Comments (0)
April 18th, 2008
WOD
Crossfit
Three rounds of:
20 Glute ham sit-ups
20 Hang clean
20 Front squat
What’s on your mind, if you will allow the overstatement?
-Fred Allen
Gracie Barra Jiu Jitsu
Monday and Tuesday: Headlock escape, breaking the guard -on knees, bull fight
Wednesday and Thursday: Bear hug escape, Clinch, hip throw, breaking the guard -standing up, double arms under
Friday: Open class and practice
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 7:17 am | Comments (0)
April 17th, 2008
WOD
Crossfit
As many rounds as possible in 20 minutes of:
20 Wall ball
30 Sit-ups
40 KB snatch
Not a shred of evidence exists in favor of the idea that life is serious.
-Brendan Gill
Dan 4 1/3
Carla 4 1/3
Mark 5 2/3
Danny 3
Gracie Barra Jiu Jitsu
Monday and Tuesday: Headlock escape, breaking the guard -on knees, bull fight
Wednesday and Thursday: Bear hug escape, Clinch, hip throw, breaking the guard -standing up, double arms under
Friday: Open class and practice
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 7:38 am | Comments (0)
April 16th, 2008
WOD
Crossfit
Rest day! Look to Thursday.
Gracie Barra Jiu Jitsu
Monday and Tuesday: Headlock escape, breaking the guard -on knees, bull fight
Wednesday and Thursday: Bear hug escape, Clinch, hip throw, breaking the guard -standing up, double arms under
Friday: Open class and practice
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 7:33 pm | Comments (0)
April 15th, 2008
WOD
Crossfit
3 rounds for time of:
30 Clean
30 KB get-up
30 Push-ups
You win some, lose some, and wreck some.
-Dale Earnhardt
Danny 33:22
Dan 33:12
Julia 31:06
Carla 41:25
Jordan 32:20
Mark 30:18
Paul 28:13
Gracie Barra Jiu Jitsu
Fundamentals
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 7:15 am | Comments (0)
April 14th, 2008
WOD
Crossfit
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Baseball is ninety percent mental and the other half is physical.
-Yogi Berra
Jordan 8:55
Carla 8:20
Dan 10:26
Gabe 10:54 (PVC)
Danny 17 (3 rounds 15 thrusters and 15 Goblet Squats)
Gracie Barra Jiu Jitsu
Fundamentals
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 7:00 am | Comments (0)
April 12th, 2008
WOD
Crossfit 
5 rounds for time of:
10 Knees to elbows
20 Ball slams
30 squats
40 Walking lunges
It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt.
Mark Twain
Michael C. 14:25
Paul 14:15
Danny 26:17
Dan 20:20
Gracie Barra Jiu Jitsu
Fundamentals
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 8:49 am | Comments (0)
April 11th, 2008
WOD
Crossfit
10 rounds of:
15 kettle bell swings, 53 lbs (35 lbs)
15 pushups
It’s tough to make predictions, especially about the future.
-Yogi Berra
Gracie Barra Jiu Jitsu
Fundamentals
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 12:01 am | Comments (0)
April 10th, 2008
WOD
Crossfit
“Cindy”
Max rounds in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats
I don’t want to achieve immortality through my work. I want to achieve it through not dying.
-Woody Allen
Dan 13 rounds
Danny 8
Mark 15
Jordan 13 2/3
Julia 13
Carla 13 2/3
Gracie Barra Jiu Jitsu
Fundamentals from the guard
Muay Thai Kickboxing
Basic punch -left and right + clinch
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 3:00 pm | Comments (0)
April 9th, 2008
WOD
Crossfit
21-15-9 reps for time of:
kettlebell swings, 32 kg (20 kg)
pullups
Jordan 5:30
Julia 5:40
Dan 5:40
Danny L 6:00
Gracie Barra Jiu Jitsu
Fundamentals
Muay Thai Kickboxing
Punch +elbow
Commando Krav Maga
Choke defense
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 3:33 pm | Comments (0)
« Previous Entries Next Entries »
