Archive for May, 2008
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May 31st, 2008
WOD
CrossFit
5 rounds for time of:
15 Sumo dead-lift high pull
20 Weighted lunge
30 Box Jumps
20 Ring dips
15 Knees to elbows
Finish:
10 handstand pushups (with a spotter)
“Fill what’s empty, empty what’s full, and scratch where it itches.”
- the Duchess of Windsor
Michael 32:10
Dan 41:59
Hannah 17:00 (partials on all exercises)
Carla 39:15
Jordan 33:00
Mark 47:02
Gracie Barra Jiu Jitsu
This week and next Marcus is at the World Brazilian Jiu-Jitsu Championship in California training and competing. The website is http://graciebarra.com/news.htm .
Training will be held daily at the gym and we will review from the last 8 weeks of techniques.
Weekly class will be held at the normal time of 18:30.
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30
Muay Thai Kickboxing
Fundamentals -strategy, balance, clinch, elbows
Commando Krav Maga
Fundamentals: Throws, gun disarm
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:47 am | Comments (0)
May 30th, 2008
WOD
CrossFit
Run 400 M
100 Wall ball
100 Box jumps
100 Sit-ups
Run 400 M
Finish:
50 Sledgehammers
“Obstacles are those frightful things you see when you take your eyes off your goal.”
- Henry Ford (1863-1947)
Danny 36:24
TJ 12:29
Jeffrey 13:07
Dan 20:40
Gracie Barra Jiu Jitsu
This week and next Marcus is at the World Brazilian Jiu-Jitsu Championship in California training and competing. The website is http://graciebarra.com/news.htm .
Training will be held daily at the gym and we will review from the last 8 weeks of techniques.
Weekly class will be held at the normal time of 18:30.
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30
Muay Thai Kickboxing
Fundamentals -strategy, balance, clinch, elbows
Commando Krav Maga
Fundamentals: Throws, gun disarm
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:45 am | Comments (0)
Event Times:
| May 29, 2008 | to | August 29, 2008 |
Event Details:
June 1st. Apply for the team. Fight under the Gracie Barra banner. It’s the most famous team in the world. We are Gracie Barra Denver to the Jiu-Jitsu world.
Posted by Dan Raabe at 8:54 am | Comments (0)
Event Times:
| May 28, 2008 | to | August 28, 2008 |
Event Details:
June 1st. All members. Sign up and train for the first round of competitions in Las Vegas at the Lion Heart Gym. Dates to be announced.
Posted by Dan Raabe at 5:55 am | Comments (0)
May 29th, 2008
WOD
Crossfit
Max rounds in 20 minutes of :
10 pull-ups
10 push-ups
10 farmers walk 50# (10 laps)
10 ball slams
10 KB snatch (each arm)
10 sit-ups
Finish:
3×3 on the heavy bags
“We didn’t lose the game; we just ran out of time.”
- Vince Lombardi
Adrian 2x + (3 of 6)
Kenny 3x + (4 of 6)
Jordan 3x
Dan 2x + (5 of 6)
Gracie Barra Jiu Jitsu
This week and next Marcus is at the World Brazilian Jiu-Jitsu Championship in California training and competing. The website is http://graciebarra.com/news.htm .
Training will be held daily at the gym and we will review from the last 8 weeks of techniques.
Weekly class will be held at the normal time of 18:30.
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30
Muay Thai Kickboxing
Fundamentals -strategy, balance, clinch, elbows
Commando Krav Maga
Fundamentals: Throws, gun disarm
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:40 am | Comments (0)
Event Times:
| May 30, 2008 | to | September 15, 2008 |
Event Details:
Beginning June 1st. I am opening up our White Collar Boxing league. You must be a member of the club. Schedule a meeting and a one hour time with the coach. Rules will be published soon. “Train like you fight and fight like you train.”
Posted by Dan Raabe at 5:07 am | Comments (0)
Event Times:
| May 27, 2008 | to | August 28, 2008 |
Event Details:
Self Defense for Mothers and kids. Learn common sense, life saving tactics. Classes will be at 11:00 Tuesday and Thursday. This is skills plus conditioning.
Posted by Dan Raabe at 5:01 am | Comments (0)
May 28th, 2008
WOD
Crossfit
5 rounds for time of:
15 Clean to Thruster w/ 95lbs
15 Ring Dip
200m Run
“We have the best Congress that money can buy.” Will Rogers
Jeffrey 10:34
Danny 20:10 (20 KB swing; 15 box dips; 50# farmers walk)
Gracie Barra Jiu Jitsu
This week and next Marcus is at the World Brazilian Jiu-Jitsu Championship in California training and competing. The website is http://graciebarra.com/news.htm .
Training will be held daily at the gym and we will review from the last 8 weeks of techniques.
Weekly class will be held at the normal time of 18:30.
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30
Muay Thai Kickboxing
Fundamentals -strategy, balance, clinch, elbows
Commando Krav Maga
Fundamentals: Throws, gun disarm
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:48 am | Comments (0)
May 27th, 2008
WOD
CrossFit
10 pull ups
20 kb swings with 1.5 pood
30 box jumps on a 24″ box
40 push ups
50 sit ups
60 burpee’s (jump and clap at top)
10 pull ups
Believing in people before they have proved themselves is the key to motivating people to reach their potential.
-John C. Maxwell
TJ 8:45 & 10:35
Dan 15:13
Mark 12:45
Danny 19:40
Jordan 18:27
Gracie Barra Jiu Jitsu
This week and next Marcus is at the World Brazilian Jiu-Jitsu Championship in California training and competing. The website is http://graciebarra.com/news.htm .
Training will be held daily at the gym and we will review from the last 8 weeks of techniques.
Weekly class will be held at the normal time of 18:30.
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30
Muay Thai Kickboxing
Fundamentals -strategy, balance, clinch, elbows
Commando Krav Maga
Fundamentals: Throws, gun disarm
Parkour
We are taking a break as the coach is in Europe. We’re beginning class again in June. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:20 am | Comments (0)
May 24th, 2008
WOD
Saturday May 24
5 sets of the sequencial moves: (at weight)
clean the barbell then move to –>
front sqt the barbell then immediately –>
go right into a pp (thruster if you will) then –>
bring bar to back from the overhead position to a
back sqt –>
jerk from behind neck. (split landing position)
Finish: 50 ball slams +50 box jumps
We rise in glory, as we sink in pride:
Where boasting ends, there dignity begins.
-Edward Young,
Gracie Barra Jiu Jitsu
Monday and Tuesday: Escape from rear bear hug over the arms, hooks from the turtle
Wednesday and Thursday: Escape from the rear baerr hug under the arm + double leg clinch, sprawl and spinning to the back with hooks, rear naked choke
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30
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. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:09 am | Comments (0)
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