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!
Mobility
Overhead

WOD
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.