Sunday, January 4, 2009

Boxing Day (not the British Holiday)

For our first day of training in the New Year we focused on basic boxing technique using a modified Boxers Workout format.
Roll Call: Tony

  • 2x3min jump-rope (last 30sec double unders)
  • 2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions, 10 Overhead squats with PVC pipe
(I continue to like the official Crossfit warm-up since it pretty much uses all the major muscle groups to get everything ready for action.)

Defense Circuit 3min/1min (2 circuits)
  • Maize ball
  • Rope line
  • Shadow Boxing
We focused on low line counter punching (I got a new body shield for Christmas and just had to use it). We each did 2 rounds (3min/1min), first round focusing on countering the jab with an inside slip and low jab back (should be simultaneous), the second round we focused on jab cross defense with a jab catch followed by an outside slip and lead body hook. We did include other punching, as well as combinations, in these drills to keep it interesting but focused on the two drills mentioned above.

Heavy Bag/Speed Bag circuit
3 circuits alternating heavy bag and speed bag with 3min/1min rounds

Heavy Bag rounds
  • Round 1 Jabs and outside punches focusing on speed and accuracy.
  • Round 2 Outside combinations, mix of power/speed/accuracy (Jabs, Jab cross, Jab Cross Hook etc.
  • Round 3 Inside fighting power focus, primarily hooks and uppercuts.
That was it for our first day of training in the New Year, hope you like it (I know we did).

Alert: Look for new videos coming soon on using the Heavy Bag. I finally got a new, dependable, camera for Christmas and have a lot of videos lined up to shoot and post up here (I’m aiming for 1 a week and I have 9 set to go) so stay tuned.

(Post comments, suggestions or questions to “Comments” below)

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