Archive for March, 2008
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March 31st, 2008
WOD
Crossfit
21-15-9 reps for time of:
pull-ups
kettle bell swing, 24 kg (16 kg)
wall ball shots, 20 lbs (12 lbs)
“True friends stab you in the front.”
-Oscar Wilde
Jordan 7:35
Carla 8:03
Greg 5:16
Julia 8:02
Dan 9:14
Gracie Barra Jiu Jitsu
Fundamentals from the guard
Muay Thai Kickboxing
Basic punch -left and right + clinch
Commando Krav Maga
Jousting strike defense
Parkour
Venture to the Colorado Parkour website at www.coloradoparkour.com to see what is happening. This is a Sunday workout
Posted by Dan Raabe at 7:43 am | Comments (0)
March 29th, 2008
WOD
CrossFit
Run 200 meters
10 deadlifts
Run 200 meters
20 Ball Slams
Run 200 meters
30 Front Squats
Run 200 meters
40 pushups
run 200 meters
50 Sit-ups
Finish on the heavy bag for 3 rounds of 3 minutes
I didn’t get over 1300 walks without knowing the strike zone.
– Wade Boggs
Jordan 12:00 + 9:00 on the bag
Dan 11:47 + 9:00
Carla 13:03 + 9:00
Julia 11:58 + 9:00
Greg 10:56 + 9:00
Kids Workout: (10 minutes)
5 4# Squats
Jump 2 boxes
5 Sit-ups
Jump 1 box
5 4# Ball Slams
Jump 1 box
Frogwalk 2 laps
Miho 2.5
Miwa 3
Izumi 3
Kaoru 2.5
Gracie Barra Jiu Jitsu
Fundamentals from the guard
Muay Thai Kickboxing
Basic punch -left and right + clinch
Commando Krav Maga
Jousting strike defense
Parkour
Venture to the Colorado Parkour website at www.coloradoparkour.com to see what is happening. This is a Sunday workout from 11:00 - 15:00 beginner and advanced.
Posted by Dan Raabe at 12:49 am | Comments (0)
March 27th, 2008
WOD
Crossfit
3 rounds for time of:
40 meters farmers walk, 110 lbs (70 lbs)
30 ball slams, 15 lb ball (12 lb ball)
20 pushups
10 box jumps, 24″ box (20″ box)
If my films make one more person miserable, I’ll feel I have done my job.
-Woody Allen
Julia 21:42
Jesse 18:00
Mark 17:32
Dan 20:52
Jordan 22:40
Greg 17:44
Gracie Barra Jiu Jitsu
Fundamentals from the guard
Muay Thai Kickboxing
Basic punch -left and right + clinch
Commando Krav Maga
Jousting strike defense
Parkour
Venture to the Colorado Parkour website at www.coloradoparkour.com to see what is happening. This is a Sunday workout from 11:00 - 15:00 beginner and advanced.
Posted by Dan Raabe at 7:03 am | Comments (0)
March 26th, 2008
WOD
Crossfit
Rest Day
Gracie Barra Jiu Jitsu
Marcus is at the Pan Am games in Southern California training with the Gracie Barra Team.
We will be training the fundamentals as per his instructions and continuing to build our team.
Fundamentals from the guard
Muay Thai Kickboxing
Basic punch -left and right + clinch
Commando Krav Maga
Jousting strike defense
Parkour
Venture to the Colorado Parkour website at www.coloradoparkour.com to see what is happening. This is a Sunday workout
Posted by Dan Raabe at 2:40 pm | Comments (0)
March 25th, 2008
WOD
CrossFit
3 rounds of 21-15-9
One-arm KB snatch
Ring Dips
Knees-to-elbows
A caricature is putting the face of a joke on the body of a truth.
-Joseph Conrad
Mark 13:00 (1) RD
Dan 13:34 (10) (2) (5) RD
Carla 13:00 (0) RD
Marcus 6:34 (10) RD
Julia 12:30 (0) RD
Jordan 12:00 (5) RD
Gracie Barra Jiu Jitsu
Fundamentals from the guard
Muay Thai
Basic punch -left and right + clinch
Commando Krav Maga
Jousting strike defense
Posted by Dan Raabe at 3:01 pm | Comments (0)
March 24th, 2008
WOD
CrossFit
5 rounds of:
20 pushups
25 ball slams, 15 lbs (12 lbs)
30 walking lunges
35 sit-ups
Jordan 33:50
Carla 35:16
Dan 28:21
Workout for 3 rounds of
5 sit-ups
5 ball slams
5 Push-ups
Steve 3:28
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. Advanced and basic together.
Muay Thai Kickboxing
Basics :
Advanced punch + Pad work…
Commando Krav Maga
Strike defense + conditioning
Posted by Dan Raabe at 7:00 am | Comments (0)
March 22nd, 2008
WOD
CrossFit
5 rounds of 3 minutes with a 1 minute rest on the clock:
5 shoulder presses, 95 lbs (65 lbs)
10 push presses, 95 lbs (65 lbs)
15 push jerks, 95 lbs (65 lbs)
+ bag work
Kids workout
Total reps for 10 minutes
5 jumps at 2′ centers
1 lap farmers walk with 4# KB
1 lab ball slams w/walk
Izumi 7
Miho 7
Miwa 7
Sean 8
Andrew 5
Workout:
3 rounds
10 Ball Slams
15 Sit ups
10 Push-ups
David 5:00
Andrea 4:15
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. Advanced and basic together.
Muay Thai Kickboxing
Basics :
Jab and Cross + Balance + Pad work…
Commando Krav Maga
Choke defense + escape
Posted by Dan Raabe at 6:50 am | Comments (0)
March 20th, 2008
WOD
CrossFit
As many rounds in 20 minutes of:
5 pull-ups
10 push jerks, 35 lb kettle-bells (26 lb kettle-bells)
15 ball slams, 15 lb ball (12 lb ball)
They are able because they think they are able. Virgil.
Joe 12+
Dan 10
Julia 7
Mark 12+
Greg 14
Joadan 10
Carla 9
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. Advanced and basic together.
Muay Thai Kickboxing
Basics :
Jab and Cross + Balance + Pad work…
Commando Krav Maga
Choke defense + escape
Posted by Dan Raabe at 7:00 am | Comments (0)
March 19th, 2008
WOD
CrossFit
Tabata workout: (20 seconds work, 10 seconds rest x 8 reps each exercise) Move immediately to the next exercise at the end of the 8 reps… You’re going to love this!
Pull-ups
Push-ups
Sit-ups
Squats
In the end everything is a gag. Charlie Chaplin
Joe 90-182-185-173
Carla 45-68-68-85
Julia 20-63-90-81
Jordan 94-67-80-79
Dan 45-60-102-112
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. Advanced and basic together.
Muay Thai Kickboxing
Basics :
Jab and Cross + Balance + Pad work…
Commando Krav Maga
Choke defense + escape
Posted by Dan Raabe at 7:00 am | Comments (0)
March 18th, 2008
WOD
CrossFit
Workout: 21-15-9 reps for time of:
goblet squat pull-ups
kettle bell hand-switches
box jumps
“If the facts don’t fit the theory, change the facts.” Albert Einstein
Marcus 5:13
Joe B. 6:41
Mark R. 7:26
Dan 8:17
Jordan 8:18
Finisher:
3 rounds
Farmers walk (8 laps)
10 Kettlebell push-ups
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. Advanced and basic together.
Muay Thai Kickboxing
Basics :
Jab and Cross + Balance + Pad work…
Commando Krav Maga
Choke defense + escape
Posted by Dan Raabe at 6:05 am | Comments (0)
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