Schoolyard Bullies

Schoolyard Bullies

Ten Schoolyard Bullies

After a quick extra-credit warm-up session with MT and Pebbles, a caravan of contender cars and trucks rolled into Elon Park.

Warm-Up
20 Two-handed swings
20 Goblet Squats
20 Merkins

Stations
Station 1 – Run around the school
Station 2 – KB – Cleans & Lawnmower pulls
Station 3 – KB – Squats & Cleans
Station 4 – Boxing – Jab/Cross combos
Station 5 – Boxing – Hook combos
Station 6 – Boxing – Heavy bag/Mary/Pull-ups

2:30 (long) minutes / 30 sec break

Repeat until 6:10

Mary
Real baby crunch x 15
LBC x 15
Pistol crunch right leg high x 15
Pistol crunch left leg high x 15
Knees to right x 15
Knees to left x 15
Chippy Cross x 15

Moleskine
YHC joined the bros at Foxhole when Fight Club took a winter break. I was asked to bring in some Fight Club work for my first Q. Chipotle and I were happy to oblige. I think most of the crew noticed how draining a 2:30 minute round can be. Throwing hard punches, that land, takes skill and a lot of energy. I was pleased to see (and hear) fists of fury developing by the later rounds. Thanks to Icky and Pebbles for providing additional instruction. Thanks to Chipolte for bring the boxing gear.

YHC on the take out

Top 10 Benefits to Boxing (adapted from http://dynamicboxingfitness.blogspot.com)

1. Fat Burning A high-intensity boxing workout can easily burn as much as 500 calories per session
2. Increased Muscle Tone – because punching is a fast repetitive action that produces toned taut muscles, in contrast to the slow, controlled, very heavy movements involved in body-building or weight lifting that produce size or bulk.
3. Build Strong Bones and Ligaments – In boxing, focus pads and punching bags provide resistance as does your own bodyweight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons and ligaments will also get stronger in response to working against resistance.
4. Increased Cardiovascular Fitness – Boxing is a full body movement so when you throw punches a huge number of your body’s muscles are contracting at the same time your heart and lungs work overtime to pump blood and deliver oxygen.
5. Improved Muscular Endurance – Boxing requires your muscles to contract repeatedly causing the muscles involved to fatigue. With training, your muscles can keep contracting for longer durations without getting tired
6. Improved Core Stability – Anything that causes your body to become unstable requires your core muscles to work harder to keep you balanced. Boxing requires lots of fast rotational movements and these core muscles will develop to allow you to punch hard without losing your balance
7. Improved Strength and Power – Boxing is the ultimate full body workout. Correctly thrown punches use your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, developing further your strength and power.
8. Stress Relief – Sure, boxing is a fantastic physical activity that can help you get in shape, but it has psychological benefits too. Hitting stuff can make you feel really good! Take out the stresses of your normal life in a safe, controlled environment. It will leave you calm and relaxed and ready to tackle whatever curveball life throws at you next!
9. Improved Co-ordination and Body Awareness – Moving lots of parts at the same time requires a good connection between your brain and your body. With patience and practice, focus and discipline can transfer over to other sports and activities.
10. Improved Confidence and Self-Esteem – Mastering the techniques involved in boxing often make people feel pretty good! The better your technique, the more force you can put into your punch. The noise you hear when you land a strong, accurate punch right on the sweet spot of the focus pad is so satisfying.