CrossFit Striking

CF Southie athletes, I recently completed a unique certification course called CrossFit Striking. Taught by Weymouth native, current LAPD SWAT team member, and Martial Arts Master Hall-of-Fame inductee, George Ryan, the course covered the procedures necessary to properly teach and employ striking techniques into CrossFit WODs.

Since 2007 I have practiced the Israeli hand-to-hand combat system known as Krav Maga and also received additional martial arts training during my time in the Marines. I can say with full confidence that nothing will ramp up the intensity of a workout better than incorporating proper striking techniques. The benefits of understanding and implementing proper striking techniques include not only increasing your capacity as an athlete, but also learning an essential life-skill; the art of striking.

On a more athletic note, much of our normal CrossFit exercises involve mostly linear movements, i.e. we rarely twist with our trunk and move laterally. Everything in proper striking skills derives from explosive hip rotation and quick lateral movement. Incorporating another important functional movement will translate well into all the normal WODs that we execute. Who knows, you might even help get you that six-pack you’ve always wanted. The only promise I make is that these classes will be intense, but most importantly, FUN.

My goals for the striking classes are three-fold:

1. Properly teach and execute punches, kicks, elbows, and knee strikes.

2. Ramping up the intensity of our WODs to cover the “constantly varied” aspect of CrossFit.

3. Have a Wiked Pissah time in the process!

What these classes will involve:

1. Warm up

2. Proper striking techniques for the skill of the day to include different variations for punches, elbows, knees, and kicks as well as proper techniques for holding pads and focus mitts.

3. Gnarly WOD guaranteed to get the heart pumping through incorporating proper striking techniques.

Disclaimer: There is no grappling or sparring involved in these classes and this is by no means an end all be all for self defense as these classes will NOT include techniques for defending against different forms of strikes. This is purely to develop the basic foundations in striking.

Equipment needed: CrossFit Southie will provide grappling gloves and focus mitts for atendees and will wash these on a regular basis. If you would like to pick up your own pair of open-palm mma grappling gloves such as found here .

CrossFit Striking will be held on Fridays at 4pm and will be starting up this week.  I hope there’s a bunch of you just as fired up about starting these classes as I am!

Death by C2b Pull-Ups
Death by Burpees
Death by Thrusters (95/65)

L2 – pull ups; (65/45)
L1 – pull ups; (55/35)
Advanced – muscle ups; thrusters (115/80)

As soon as one death by ends you must start the next one. Your score is the total number of rounds and reps of the three death by’s.  For scaling purposes, you shouldn’t be getting more than 10 on the C2B/pull ups.  Use less assistance or do C2b’s or muscle ups.  Same is true for the Thrusters.  Use more weight if you think you will get more than 10 rounds.  Scale appropriately.


  • Lil John

    10/04/2011 @ 3:16 pm

    WOD: 28 GB and 95lbs (10/11/7)

  • Joe B

    10/04/2011 @ 2:23 am

    Also looking forward to the Striking class. Just got to fit it in my schedule. Employment is getting in the way of my crossfit.

  • Joe B

    10/04/2011 @ 2:22 am

    WOD: 19 Green band & 53lbs. Going on vacation for a week and not stretching = pain. Not going to make that mistake again.

  • Nick

    10/04/2011 @ 2:17 am

    Had to modify this WOD a bit…36

    Dead hang L-Pull-ups: 7
    Burpees: 19
    155 Front Squat: 10

    Gotta love those 2 day hangovers…

  • maze

    10/04/2011 @ 1:27 am

    Pumped you guys are as amped as I am to start this class up…get ready to burn some serious toast

    34 ADV on the WOD

  • Bish

    10/03/2011 @ 11:49 pm

    6 + 17 + 10 = 33 ADV, my toast was charred after this…

  • Alec

    10/03/2011 @ 7:36 pm

    Crossfit Games finals are on ESPN2 again tonight 9:00.

  • Mr. Chacho

    10/03/2011 @ 6:33 pm

    This WOD looks so awesome!
    Maze > MR. T in Rocky 3

  • jaime

    10/03/2011 @ 5:05 pm

    so pumped for striking with Maze, been waiting months for this!!!!!
    WOD 30 rounds, ADV thruster weight, regular pull ups
    I wonder how many burnt toasties are suffering from death by alcohol from the party saturday night!?? so much fun!

  • Dice

    10/03/2011 @ 4:11 pm

    Being knee deep in Krav Maga myself, I have no doubt how badass this class is going to be sight unseen with Maze leading the charge. This will put so much swag in your step before the weekend it’s not even funny. So mofo’n in.

  • Joe

    10/03/2011 @ 3:42 pm

    Nice PR, Alec! I see what you did with the numbering on your post there.

  • Patrick

    10/03/2011 @ 3:21 pm

    Congrats on the 1 year anniversary guys! In honor of the occasion — which also happens to match my 1 year CrossFit anniversary — I re-did my first ever WOD: 21-15-9 deadlifts & wall balls. Happy to report that I added 70lbs to the deadlifts and still cut 4:15 off of my previous time. Also got my first muscle-up last week. Chalk one up for patience, perseverance and progress. (Will be working on performance in year 2…) Thanks for providing a great foundation for me to build on here in Chicago.


  • Alec

    10/03/2011 @ 1:45 pm

    A. Crossfit Striking looks badass with Coach Maze.

    2. This WOD today is sweeeet!

    D. 250 clean and jerk PR yesterday I’m stoked.

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