Kata

by | Jul 27, 2016

Did a death by Kata for 1 hour. AMRAP.

10x Total Rounds
5x Pull Ups
10x Push Ups
1x Kata (work up the Kata list)

Taigo 1, Taigo 2, Taigo 3, Pinan 1, Pinan 5, Too San, Naihanchin, Giin, Empi, Seisan, Konku, Saiunchin, Bo 1, Bo 2

316

by | Jul 26, 2016

Brown & Blackbelt Class

Bo strikes: 50x with Kia on every 10
Twisty Downblock 20x with kia every 10

Sieunchin for about 40 minutes straight.

Training: Kata + Endurance

by | Jun 27, 2016

11 rounds total
(55 Pull Ups & 110 Push Ups)

5x Pull Ups & 10 Push Ups
Taigo 1

5x Pull Ups & 10 Push Ups
Taigo 2

5x Pull Ups & 10 Push Ups
Taigo 3

5x Pull Ups & 10 Push Ups
Pinan 1

5x Pull Ups & 10 Push Ups
Naihanchin

5x Pull Ups & 10 Push Ups
Too San

5x Pull Ups & 10 Push Ups
Giin

5x Pull Ups & 10 Push Ups
Empi

5x Pull Ups & 10 Push Ups
Pinan 5

5x Pull Ups & 10 Push Ups
Seisan

5x Pull Ups & 10 Push Ups
Konku

DojoFit: CrossFit + Kata

by | Jun 9, 2016

Baseline:
Stretching & ROM ~5 mins

Warm up:
3x Rounds Cindy

Kata:
Too San + Giin

Strength:
Diane (8:55)
21-15-9 Deadlift 185# + Push Ups

Kata:
Empi + Seisan

Functional:
4x Rounds
5x Turkish Get Ups 40#
6x Dumbell/KB Snatch 40#

Kata:
Kukusu

DojoFit: Death by Kata

by | Jun 2, 2016

Baseline:
ROM Drills ~5 minutes/Mat Chan Warm up

Warm up:
3x Rounds
5x Pull-ups
10x Push-ups
15x Air squats

Death by Kata:
Taigo 1, 2 & 3
– 6x Burpee Box Jumps
– 6x T-Pushups (3x each side)
Pinan 1, Pinan 5 & Too San
– 6x Pull Ups
– 12x Kettle Bell Swings (1pood)
Naihanchin & Giin
– 8x Hanging High Knees
– 8x Kettle Bell Thrusters (25#)
Empi
– 6x Pull Ups
– 12x Kettle Bell Swings (1pood)
Seisan
– 6x T-Pushups (3x each side)
– 8x Kettle Bell Thrusters (25#)
Konku
Pinan 5