sorry i haven't posted lately.
We started with stretching then 15 min. of calesthenics.
Then to bag work and finishing with grappling for 15 min.
I also pulled the kickboxers aside and started sword basics.

Fred, yes there will be a class this tuesday at 515. There was a class last week
but I think everyone was worn out. Also Terrance became a father Monday morning
so he wasn't in all week. I think there will be people in tomorrow. Thanks Adam




________________________________
From: Frederick Widdowson <frederickwiddowson@...>
To: hanoverboxingclub@yahoogroups.com
Sent: Monday, June 1, 2009 7:16:44 PM
Subject: [Hanover Boxing Club] Tuesday?





No one was at the gym last Tuesday night for my class and it didn't look like
there had been a class before mine was scheduled. Will there be an early class
this Tuesday?







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No one was at the gym last Tuesday night for my class and it didn't look like
there had been a class before mine was scheduled. Will there be an early class
this Tuesday?

Ring work, slipping and ducking, fighting off the back leg and trying to work
the body, and also basic defense and countering.

we worked around the bags to day and with hand weights, after our 2 mile run.
Adam and Josue sparred today and worked with focus mitts to prepare him for
Josue's fight 2 saturdays from now. I sparred John and Billy sparred Terrence as
well.

We worked on catching and returning punches, some ducking and countering, and
some slipping and countering, then fighting off the line.

I sent the fighters out for a 2 mile run and we came back and worked punching
from different angles when our opponent was in the process of punching. We
discussed the rhythem of boxing and the counting of beats. This is a good way to
overcome your opponent. Not always having to catch punches and then try to
respond with a punch yourself really opens up things.

I tried to put together a few moves and counters to go together and we worked on
slipping, ducking, and movement on and off the line.

We also did several rounds of bareknuckle old school style. Everyone seemed to
have fun.

we started with a 1.5 mile timed run and then shadow boxing.
When everyone came back, Terrence and Mario sparred and the
rest of the class did heavybag work. We finished the class,
doing what we'd usually do in the beginning.

Various drills, some work with punches on bags, and light sparring.

sat class/30 sec breaks between all rounds whole class
 
start with 8 min of jump rope no rest
 
shadow box one round
 
4 station circuit. / 2 min rounds
 
1. stationary bike resistance turned all the way up
2. neck extention off of bench press 20 forward, 20 back.
3. medicine ball slam to the ground
4. jumping chin/pull up
 
6 rounds of bag work, movement with bag, to the right, combos, flurry round and
incorporating kicks
 
1 round of duck and slip drill 4 min round
 
1 round of hand pads  4 min round
 
250 crunches
250 leg raises.
 
great job Terrance, Jimmy, Larry.
 
hope you guys are hurting like I am.
 
Rob.
 
 




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we had a fitness test today.
We started with our normal stretch then
total pushups in 1 min
total full sit ups in 1 min.
total number of pullup/chinups
1.5 mile run timed.

we will retest in 12 weeks to track our progress
everyone did well and i'm proud of their levels.

we worked the bags today
we started with stretching and 5 rounds of jumping rope
the entire rest of the class was focused on bag work.
We rotated around the bags until we came to the beginning.

please dont forget to bring money for the shirts, I will be in tonight. please
bring cash if you can it makes it the transaction process easier.
The shirts are done.
thanks Rob




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sat class /no one came to class
 
 
I will start collecting money for shirts this week. The shirts are done.
 
this is the list for the people who still owe.
 
Tommy - still owes for last years order.
Mario                  $67.
Joe                     $35.
T.D.                    $52
Karen                 $102.
Dave D.              $102.
Nick Mason        $35.
Charle Otter        $52.
Jay (PILOT)         $17
Gus                    $87
Fred Issacs         $17
 
If anyone has any information on Jay (PILOT) please let me know. He has not been
to class for the last two months. Jay If you still get this E-mail, E-mail me
and let me know how you are doing.
 
ROB OREM.




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Right hander versus Southpaw.

-catch n' return cross with jab n cross

-on bags, practice cross, hook, cross

-slipping practice, jab, cross, jab on bag

-lead uppercut, catch it, then hook, uppercut counter which was slipped and
blocked

some other stuff

we started with ab work and a 2 mile run
shadowboxing when we returned
we worked partner drills with handpads
every fighter took 1 round and practiced punching bob,
looking for shots to pick. No more throwing leather.
we ended with a new punching drill.

Started with run and stretch. 5 conditioning stations (modified grizzly bears,
lateral jump, medicine ball slam, bridge to pushup, fireman's pull 45lbs.) The
techniquel part we did partner drills and one person in the ring doing forward
and back ducking the rope drills, with different punches. We then had round
robin sparring with Josue, Larry and Joe. We finished with bag work, and abs.

Sat class.
 
 
Dan and Gus were put through the ringer.
 
jump rope 3 rounds and stretch.
 
med ball throw 3 rounds
 
6 rounds of bag work, follow the bag keeping the bag at the end of the punch,
 
back in the ring for 3 more rounds of med ball throw with various exercises in
between.
 
3 round drill
 
clean
wall ball
ring back extention
 
back in the ring 3 rounds of med ball
 
cool down and stretch
 
great job.




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we worked a power class today.
i started them with stretching, ab work and a 2 mile run.
After they came back, i started them with lifting drills
heavy bag carry, turkish getup, clean and jerk, modified turkish getup,
rubberband drill, 8 count pushups, and to the breaches.
that followed with heavybag work. All out, at full extension, and
all power punches. we finished the class with a drill for providing
more power to our reverse hand, for 2 rounds.
Terrence sparred Josue and the trainer sparred Nick.

we started with ab work then a 2 mile run
today we focused on movement.
first round - slip duck roll no hands
second round - slip duck roll with shadowboxing
third round - partnered blocking and catching of straight punches
fourth round - other fighter goes
fifth round - partnered callout of block, slip or step
sixth round - other fighter goes
seventh round - heavybag all out
eighth round - in and out on the heavybag
ninth round - in close to the heavybag
tenth round - leaning on the heavybag
we finished with leapfrog

in between rounds - calisthenics

Josue and Jay Jay sparred
Mario and Larry sparred

We worked on slipping inside and out, and ducking, then countering, plus some
ways to work the bag other than having the bag work you.

we started with ab work and our usual run.
Karen and I sparred while the other fighters ran.
Larry and I sparred when they returned.
The other fighters worked the bags from different distances
and intensities.
Brent and I sparred at the end of class.
We finished with
1 round of sprawl
1 round of football drills
1 round of leap frog

we started with 2 mile run and jumprope. There were 5 conditioning stations
(bridge to pushup/ resistance bear crawl/ grizzley bears/ weighted shadow
boxing/ medicine ball throw over the beam) Next we did bag work, 3 rounds all
out at range, 3 rounds bag swaying forward and back, 3 rounds bag swaying left
to right, 2 rounds jab, jab, cross, 1 round jab, cross, hook, 1 round cross,
hook, uppercut, 1 round hook, wide right, uppercut, each person counted 100 jabs
(total 400 jabs on the bag), each person counted 50 crosses (200 total) punches
focused on technique, crispness, and power, not getting through your 100 as fast
as possible. The night finished with lateral slides around the bag racks moving
both directions and squatting at different times, 3 times we stopped and did 30
second punchouts and continued sliding, before ending there was a 1 minute
punchout. Good work from everyone.

Thank you Karen and all the others for helping us finish the painting of the
interior walls for the boxing club. We finished after 8 hours of work this
weekend and 9 hours 2 weeks ago. They look great. I'm proud to have such good
friends to help and give their time.

Late As well
We started with ab work and a 2 mile run
Terrence sparred Billy while the other students worked the bags.

I had talked about having Rex back to teach some classes and he seemed
interested but we never persued it. Are you still in contact with Rex? The
students think I'm kidding when I tell them about the thursday night classes.

We worked ducking the left hook and rolling to fire a straight right and left
hook as a counter.

Then we slipped to the outside of the left jab, staying on the outside and back
at the end of the punch and fired a straight right and left hook.

Then we slipped outside the jab and in tight to the body and threw a decoy hook
to the body and then an uppercut with the same hand with full torque.

Finally, we slipped inside the jab, covering the right hand with our glove and
throwing a left hook and an uppercut with the right.

We varied these things for our only southpaw, Terrence, to make them appropriate
for him.

I tried to focus on using the core of the body to get maximum leverage and power
throuigh all techniques and not just throwing arm punches, twisting shoulders
and using the abs and lower back to generate energy. I also stressed getting off
on the heel for every punch but the jab.

we started with ab work then a 2 mile run
back to bag work for the fighters.
Larry, Karen and Deb all fought the trainer

We started with 3 rounds of jumprope, with shodow boxing during breaks. Next was
conditioning stations, 5 stations in all (bridge pushups, resistance bear
crawls, grizzly bears, lateral jumps, and power hand medicine ball throws).
Since we had 5 people during partner technique work one person worked the double
end bag. We started with jab and return, cross perry and return, duck and roll
with return, slip back on hook and return, slip and roll jab with return, block
uppercut and return, slip and roll uppercut with return, and slip straight
punches. Following this Larry and Joe sparred while Tommy, Karen, and Deb did
bag work mixing it up by using all the different bags. Finished with abwork,
good night everyone learned something.