Feuer Frei's Log

[FeuerFrei]

I'll play a little bit of catch up:

Monday - Went over to the gym in Superior
I got there way before Tally so I did some of my resistance training first in the weight room:

Dumbbell Chest press - 3 sets of 8 using 35lb dumbbells
Row Machine - 3 sets of 8 using 6 plates (the numbers wore off the plates eons ago)
Hang Cleans - 10 x 75lbs 8 x 85lbs 6 x 95 lbs 10 x 75 lbs
Overhead Dumbbell Shoulder press 3 sets of 8 using 30 lb dumbbells

Tally showed up so we warmed up doing 3 2 minute rounds of speed rope with 30 second rest between
Then we sparred 6 2 minute rounds with each other focusing that day on getting in and out of clinches, working the body while in a clinch, and walking your opponent around the ring when clinching. We also worked a lot on side to side footwork and keeping it as unpredictable as possible. Not moving to the same side all the time, making it look like you're going to go one direction and actually move in a completely different direction, creating openings by confusing your opponent, etc.

After that, we went back to the weight room where I did a little arm work:
Skull Crushers 8 x 45lbs
Bicep Curl with EZ curl bar 8 x 45lbs
Lateral Raises 8 x 15 lbs

Tuesday I ran intervals. It was really hot and humid and it was taking a toll on me so I only managed to do 2 350m hard runs with a one minute rest in between. There was steam wafting up off the road from a previous rain and the sun had come out so I moved from my 350m cinder running area to my 250m turf running area and did 2 250m hard runs with a one minute rest in between. I felt like crap after those so I went home to rest and rehydrate. Normally, I would have done plyometrics and skill work as well

Today I ran 2 miles before work
After work I did conditioning:
Sprint 100m
Shadow Box 2 minutes
Run backwards 200m
Sprint 100m
Shadow Box 2 minutes
Sprint 100m
Jog 400m with hands up throwing punches
Shadow Box 2 minutes
Sprint 100m
Run backwards 100m
Jog 400m

Tally then came by and Trainer Monkey put us through 8-point blocking practice for about an hour
While Tally was watching his film assignment, I finished my routine as follows:

280 ab crunches (several different kinds to hit all sections of the abs)
90 oblique crunches
3 sets of 20 lower back raises
3 sets of 14 side to side shuffles with 20lb dumbbell
2 sets of 40 exercise ball passes
Squats 3 x 10 60lbs
Calf Raises on stairs 3 x 10 holding 30lb dumbbell

I'll try to be good and post what I'm doing as I go.

[Trainer Monkey]

It wasnt just 8 point,I was also working them on the Spread Stance

[Sharla]

Sounds very well thought out - what are skull crushers?

[Chris Nagel]

It's a triceps extention exercise.

[FeuerFrei]

That's right. A skull crusher is a triceps extension exercise. You lie on a flat bench and hold a weighted bar with a close grip extended above you (like you just completed a close grip bench press). Keeping your upper arms perpendicular to you and the bench, you flex you elbows and lower the bar towards your forehead (slowly!). Once the bar is about an inch from your forehead, you extend your elbows still keeping your upper arms perpendicular back to the extended position. It gives your triceps a good workout.

Anyway, Thursday:

-Slow jog 3/4 of a mile to where I have my intervals measured out along the road and where I can run on the gravel next to the road.
-Interval runs - 4 x 350m with a one minute rest between runs.
-Walk part of the 3/4 of a mile back and then slow jog the rest of the way as soon as I get my breathing somewhat normalized.
[Conditioning part 2]
Sprint 100m
Run Backwards 200m
Sprint 100m
Sprint another 100m
Jog 400m with hands up throwing punches
Sprint 100m
Run Backwards 100m
Jog 400m
Squat Jumps 6x
Split Jumps 10x
Tuck Jumps 6x
Side to Side Footwork drills (side shuffles) 4 x 2minute rounds with a one minute rest between
Made Breakfast and then went to work
When I got back from work, I did 4 x 2minute rounds of mitts with Trainer Monkey
4 x 2minute rounds of working the double end bag
I had to scratch sparring with Trainer Monkey since his back and shoulder were giving him grief today
Finished with stretches

[Sharla]

Right I can picture the skull crushers now and get how this exercise got it's name thanks CC Feuer

[FeuerFrei]

Next Entry:
Friday was a rest Day

Saturday:
4 x 2minute rounds of speed bag
Heavy bag - I planned to do 4 x 2minute rounds but I bruised my left second knuckle pretty good on the second round....again. So the next 20minutes were spent with my hand soaking in ice water (looks like I need new bag gloves. The padding's bottoming out and maybe I should start using knuckle guards).
4 x 350m Interval runs with one minute rest in between
Abdominal crunches (same as previously listed)
Lower Back Extensions 3 x 20
4 x 2minute rounds of shadow boxing using a dyna band for resistance on my punches
15 minutes of working on 8-point blocking and counter punching

Sunday:
2 mile run
6 x squat jumps
10 x split jumps
6 x tuck jumps
4 x 20m high knees
4 x 20m butt kickers
4 x 20m power skipping (imagine the skipping that kids do only driving with the legs for lots of air time)
2 x 20m drum majors
4 x 2min rounds of side to side footwork drills
4 x 2min rounds of mitt work with Trainer Monkey
4 x 2min rounds of double end bag

[FeuerFrei]

Oh, I totally forgot to put a bio in. Ooops. Sorry about that. Here's a little something:
Age: 36
Gender: Female
Height: 6 feet
Experience: Been training for close to 2 years now. I've only got semi-pro experience under my belt so far. I won the female heavyweight division in the Beckley, WV Toughman tournament this year. My goal is to get away from that brawly crap and actually get into professional women's boxing. My promoter is putting together an event on October 5th and told me that he will try to get an opponent for me and get me onto the card so here's hoping.

Caveat: I know I'm old so please don't bother posting to tell that I'm too old to go into professional boxing 'cause I'm not going to listen anyway.

[Sharla]

Caveat: I know I'm old so please don't bother posting to tell that I'm too old to go into professional boxing 'cause I'm not going to listen anyway.

CC Feuer - I think women develop reproductively earlier but fill out in the shoulders etc later than guys. I'm convinced that women in their 30s are majorly disadvantaged against women in their 20s. I've heard a running coach say he likes to train women who've had kids aswell since he thinks the whole pregnancy and childbirth process makes em' tougher

Another annoying Q - what are drum majors?

[FeuerFrei]

Drum majors are running with you knees locked straight (rather like goose-stepping as fast as you can). It helps develop fast explosive power in the hip flexors.

[FeuerFrei]

Monday: I went over to the gym to work with Tally. The only problem was that I totally forgot that he drove up to Charleston to train at a gym up there. Oh, well. I got some really good resistance training in today.

Dumbbell chest press 3 x 8 40lb dumbbells
Rows on machine 3 x 8 using 6 plates or so (I just set it so the resistance is good)
Power cleans 10 x 75lbs, 8 x 95lbs, 6 x 110lbs, 10 x 65lbs
Lat pull down 3 x 8 7 plates or so
Overhead dumbbell press 3 x 8 30lb dumbbells
Tricep pressdown 3 x 8 3 plates
Bicep curls using EZ curl bar 3 x 8 55lbs
Lateral Raises using dumbbells 3 x 8 20lb dumbbells

I didn't get much else done. It was beastly hot that day and I felt like crap all day. I was just glad I got such a good resistance training session in

Tuesday

4 x 350m intervals with one minutes rest in between (jogged 3/4 of a mile to interval running area and walked the 3/4 mile back)
Speed bag 4 x 2 minute rounds
Heavy bag focusing on jabs and crosses 4 x 2 minute rounds
Shadow boxing using a dyna band for resistance 3 x 2 minute rounds

I started off feeling pretty good but then my stomach started to give me some grief during the heavy bag rounds. It felt tight and a bit painful. It might be somehow related to the heat, high humidity, and massive amounts of pollen in the air. It makes it harder to breath and I'm not so sure how much impact its having on oxygen exchange. Almost all of my neighbors have been feeling a bit under the weather since the chesnut trees bloomed. Felt fine after resting a bit. I'm going to try to turn in earlier to make sure I get adequate rest.

[FeuerFrei]

Wednesday:

Got up early and ran 2 miles before going to work
After work-
Sprint 100m
Shadow box 2 min
Run Backwards 200m
Sprint 100m
Shadow box 2 min
Sprint 100m
Jog with hands up throwing punches 400m
Shadow box 2 min
Sprint 100m
Run backwards 100m
Jog 400m
Abdominal work
Back extensions 3 x 20
Weight Shuffles with 20lb dumbbell 3 x 14
Exercise ball passes 2 x 40
Squats 3 x 10 holding 30lb dumbbells
Calf raises 3 x 10 hold 30lb dumbbell
Speed Rope 4 x 2min rounds
Helped Trainer Monkey a bit with training Tally by working the mitts with him (made him have to work to stalk, chase, and cut me off while hitting the mitts).

I felt pretty good today. Got everything on my list completed.

Thursday:
4 x 350m intervals with one minute rest between
Part 2 conditioning-
Sprint 100m
Run Backwards 200m
Sprint 100m
Sprint 100m
Jog with hands up throwing punches 400m
Sprint 100m
Run backwards 100m
Jog 400m
Squat Jumps 6x
Split Jumps 10x
Tuck Jumps 6x
4 x 2min rounds of side to side footwork drills

I got all this done in the morning before I had to go to work. Everything felt pretty good. I felt just a little sluggish during the intervals but started to perk up a bit. I meant to get in some mitt work and double end bag work in the evening when I got back home from work, but Trainer Monkey had one of those days where nothing at all went right so I decided not to bug him for mitt work and laid off the noisy double end bag work.

Friday:
REST DAY!!!!! WOOTWOOT!!

[Trainer Monkey]

For Sharla you a Skullcrusher is when you lie on the bench with a set of dumbells and drop them towards your head,and then extend up
Thus the name