Archive for May, 2008
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May 23rd, 2008
WOD
Crossfit
Friday May 23
5 rounds for time:
20 KB snatch (go heavy)
15 chin ups
20 push ups
Finish: 200 meter run
100 jumps to the chin-up bars
I get so tired listening to one million dollars here, one million dollars there, it’s so petty. -Imelda Marcos
Dan 14:21
Jeffrey 10:25
Ramon 15:22
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 5:40 am | Comments (0)
May 22nd, 2008
WOD
Crossfit
Tabata drill: ( 8x work 20 seconds then rest 10 seconds)
Push-ups
Dead-lifts
Goblet squat
Sit-up
Lunge
Finish: 3×3 Heavy bag
Anything worth doing is worth doing slowly.
-Mae West
Jordan 12-7-8-9-8
Paul 12-6-3-6-8
Danny 5-5-8-5-4
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 5:36 am | Comments (0)
May 21st, 2008
WOD
Crossfit
21-15-9 of:
Wall ball
Ring dips
Knees to elbows
Ball slams
Finish: Tire flips 400M
This film cost $31 million. With that kind of money I could have invaded some country.
-Clint Eastwood
TJ 8:35
Rob 9:40
Mike 11:55
Dan 11:19
Greg 9:30
Kenny 9:15
Michael 9:07
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 7:36 am | Comments (0)
May 20th, 2008
WOD
Crossfit
3 rounds for time:
20 Pullups
30 Box jumps
40 One handed kettlebell swings
50 Sit ups
Finish: 100 pushups
“I am at two with nature.” -Woody Allen
TJ 16:45
Dan 24:14
Jeff 15:10
Jordan 22:01
Danny 27:30
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 5:18 am | Comments (0)
May 17th, 2008
WOD
Crossfit
4 rounds of:
400 meter run
15 Deadlifts
10 Ring dips
5 pushups
Finish: Partner carry 20 steps x2 or 50 jumps max height.
“I am thankful for laughter, except when milk comes out of my nose.” -Woody Allen
Michael 13:10
Jordan 13:10
Dan 15:09
Frank 15:15
Danny 19:15
Carla 16:50
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. June 5 is a demo evening so CrossFit guys and gals take notice.
Posted by Dan Raabe at 5:31 am | Comments (0)
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)
Event Times:
| June 5, 2008 5:30 pm | to | August 28, 2008 5:30 pm |
Event Details:
A Parkour demo at 5:30 (17:30) June 5, 2008 and the official beginning to evening weekday classes which will begin on Tuesday June 10, 2008 from 7-9 pm (19:00-21:00). Don’t miss this demo. If you sign up for a gym membership we will take $25 off the monthly fee for the first three months of summer. Parkour only classes have a special rate. Please call 303-368-4900 or dan@gymriki.com.
Posted by Dan Raabe at 9:00 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)
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