Day with the girls

Maddi and I rocked out to IMAX 3-D Avatar. Fun Fun!! It is nice spending time with her. Intelligent, funny, girl. Must have gotten that from mom.

Took six years but today Mahli got her ears pierced. Did not want to go with anyone except dad. We got er done and she looks adorable. Only a few tears...but I didn't cry as much as I thought ; )

Krav Open and KB's

Krav Open (Jen teaching conditioning)

Body weight stuff.
Ground-Knees-Stand Up core punching
Tabata Round Kicks
Focus Mitt target practice
Inside Defenses
Front Kick into driving knees across floor
Couple rounds Bas

Kettlebells-Done the 20 min audio workout before the Krav Class. Moved up and used the 20kg for everything except the windmills.

Krav L1 & Heavy

Krav Class L1 (Jen teaching)
Bodyweight warmups (light)
Round Kick
Groin Kick
Tombstone target ...High punches, low punches, either round, groin (2 min rounds)
Head lock from Side

Heavy KB
Swing-clean-press-snatch-lower-squat
1-2-3-2-1

Finisher-Mahli and I played racquetball

St Andrews WOD

21-15-9
Bench Press 115#
Thruster 65#
Knee to Elbows

Time around 13:25

Finisher 1200M Row.

Proud Daddy of another KB. 20kg....so happy

Long rep WOD

Four Rounds of Ten

Dead Hang full extension pull up----drop down on SB and do burpee---50# Sandbag Snatch on up---Squat it to ground....that's one..repeat.

Takes about 3:50 per round.

Christmas Day WOD

Rainy Day!!

Three rounds
4 continuous each side
16kg TGU (24 total)

Three rung ladder
16kg Windmill

Goblet Squat
5x5 16kg (ssslllooowww)

Christmas Eve WOD

Swings 16kg-working on Technique
30s-30s 8min
Snatches 16kg (lower to rack)
30s-30s 8min
Press Ladder 24kg
Up and Down 3 rungs

Finisher....car wax

THE Perfect Day

There are lots of crap days, and even more mediocre ones. Every now and then a great one comes along. Today, Christmas Eve, was one of the exceptional ones. One of the days I want to have written down so as not to forget. Wrote a blog about about it. Want to read it? Here it goes..

Had a great night with my wife and woke up at just the perfect time still snuggled next to her.

First thought of the day is that it is Christmas Eve. I know and believe in God, and I trust in him, my eternity is secure and all things will work out for good. Nothing to worry about

Next thought is I am starting a ten day vacation from a job that I actually enjoy 90% of the time.

We are home, which means I did not have to travel with all the stress and obsessive compulsive behavior on my part. We are home, everyone is here, and I just get up without any worries.

Get up, eat a nice light breakfast which always makes me feel good, and notice nothing hurts. Forty seven and still feel awesome. Wise enough to savor that blessing while I have it.

Walk outside for a for a nice workout, the weather- man the weather. A damn fine morning!! Cobalt blue sky, perfect temperature, winter sun, a stiff breeze blowing the oak leaves all around.

Contemplate friends I have. Think about right now, mom and dad are right inside. Jen, Charlie and Chaz will be over soon for first Christmas with grandson, Taber and Tammy will drop by. All my girls are here with me, all are happy, all are healthy.

I love these crazy dogs!. Running crazy around the yard. Prisca has them all dressed for Christmas. Crack ho-her red working skirt. Piggy-bean dressed as santa with his vest open around his barrel chest trying to get the ladies to sit on his lap, Flynn with just his neck bow-wishing it was a dress. Pebbles, 17 year old cheerleader. The dogs were the best present I ever got or gave. Who would have guessed.

Run to the store and find mom and dad a great gift. Still early, store not packed, folks helpful, look around-meander...WHAT?

Watch Charlie open his Batman stuff. Watch him and Mahli being kids. Magic.

Jennifer thinks enough about me and buys me coffee and the Dale Earnhardt DVD set. Could she have got anything better-I don't think so!! More than the gift, she loves me and I will never forget she had a choice and picked me. We watch Dale finally winning Daytona together-me, Jen, and my dad.

Ran sound for Christmas Eve service-stomp kids played-awesome. Service rocked. People having to stand, band blasting. Taber worshiping!! So many years working and wandering why it was not happening, now I look around I see all the people and God's blessing just pouring out before my eyes. I think about all the brothers and sisters along the way and I am thankful I got to see.

Opening packages-paper everywhere-girl kids still screaming from excitement. I love Maddi and Mahli so very very very very very much. Thank you God!!!!!!!!!!!!!!!

All said and done. Walk Pixie with a Vo and OJ and guess what? Slow sprinkle of rain in the breeze, looking at all the neighborhood lights. Time to breath in a day well lived.

All in bed except me as I write this by the Christmas tree light. Santa is coming at least one more year and will be here soon. Life and days could not possibly get better than this. I wander if they could even imagine how very much I love them?

The last thing for this awesome day? I am going to go, get down on my knees, and wish Jesus a happy birthday, and pour out a heart of thanksgiving for the wonderful, fantastic, blessed life he has granted me.

To all a good night

Mr Jeff WOD

Mr Jeff WOD
(invented by Irv)

Three Rounds for time
10 Pull ups
10 Clean and Jerks (80#)
10 Burpees

Time 7:00 flat

Finisher--Mitt work combos.

Punch Power WOD

Three rounds:

10 95# Clean and Jerk
21 16kg Hot Potato (hip power)
24 16kg One legged dead lift.

First time with Hot Potato and OLDL. Liked Hot Potato-next time slow it down and focus more. Jury still out on OLDL.

Krav Maga Instructor (teaching)

Theme-chaos-OODA

Combative section (3:00 each)
Hand Combo--l,r,luc,r,lh,r
Leg Combo--advancing front,side,back,round....return with driving straight knee
Tap and hit mitt-odd angles

Self defense section
Three min in middle of two attackers using group (example hand chokes) with random gun, stick, or knife at will

THINGS I LEARNED: Punching something high needs work, on gun defense take time to orient before defending, elbow #2 never comes out naturally, can't see black knife coming

Improvements for next time
Combative section--good but go 2.5min instead of 3
Self Defense section---4 or 5 people in each group. Each person in middle for 4 min, each min add in another group of attacks. Rotate the attacker out at 2 min mark to keep fresh.
(360/round kick defenses--inside defenses and kick defense---hand chokes---close chokes including wall and bearhugs) (seperate 2 min for ground work)

Krav Maga Open (teaching)

Hell Ladder
Knees 10 9 8 7 6 5 4 3 2 1
Burpees 1 3 4 5 6 6 7 8 9 20

All Elbows Dry
#1 to Pad
Palm heel strikes

Driving Palm Heel
Combination Driving Palm Heel--elbow #1-knees

Self Defense
Choke from the front- one had pluck.

Heavy KB Day

"Heavy" in that still working on the halo/windmill technique

30 16kg Halos
30 16kg Windmills (back off a some reps until more experience)

5 rounds of 3 reps each arm
24kg clean and press

Off to teach Krav open

VO2Max

Viking Warrior Conditioning
15s / 15s 16kg snatch protocol
50 rounds with a 5 cadence


Pros-Up snatch looking good, got to remember to keep shoulder seated
50 rounds not tooo bad cardio-but form failing last 10

Cons-Losing hip snap in the 30s.
The drop technique sucking-need to work with RKC Sam, Scott, or Susie to clean this up

Note-always do snatches with rack drop cause of rotator cuff problems. Felt good lately AND have been on steroids because of cold, so I thought "go for it". Went OK but started feeling it last 10. Ice it and see results tomorrow.

Sandbag kick workout

21 Sandbag snatch
21 Pull ups
15 Front Kick
15 Side Kick
15 Back kick

15 Sandbag snatch
15 Pull ups
9 Front Kick
9 Side Kick
9 180 spinning back kick

9 Sandbag snatch
9 Pull ups
6 Advancing front kick
6 Advancing Side kick
6 360 spinning kick

Time 22:45 All kicks sets with both legs

Krav Maga Womens make up class (teaching)

A B C drill
A hands B drop-roll-get up C knees

Defenses of girls choosing

Hair Pull from front
Knife to throat from back
Kick out of guard (his hips back)
Roll out of guard (his hips on yours)

Sickness Recovery

As a young man sick, I would have "toughed it out". Forget going to the doctor and be a man....RESULT-for the next two weeks, be half sick and have to scale back training to about 50%

As a old man. Go to dr. early---B12 shot, antibiotic, steroids and this workout

3 rounds Double KB 16kg

Renegade Row 5 each arm
Swing 10
Snatch 5
Clean and press 5
Squat 5

At end of each round pick one
1 min plank
1 min boat
1 min wall sit

RESULT- better than former.....I hope

Easy core day

Still a bit under the weather. Stuck with a short core workout on the pilades ball.

Light KB

Feel crappy. Cold, rainy, sleepy day. Not much of a WOD, but getting off couch was something to be proud of today.

Swing 20 18 16 14 12 10 8 6 4 2
PushUp 2 4 6 8 10 12 14 16 18 20

Heavy KB Day

KB line--

16kg-24kg-28kg-32kg

Swings 2 rounds
5--5--5--5

Goblet Squat 2 rounds
4-3-2-1

Clean Press 2 rounds
4-2--1--1 each arm
2-2-2-1 each arm (couple of 32kg fails on left arm but still pushed out two)

Snatch 2 rounds
2-2-2 did not attempt 32kg

Krav Maga open (teaching)

Cardio
30s sprint
30s push up 30s plank
30s sit up 30s boat
30s squat 30s iso half squat
Half up plank max effort


Developed the following
Close attack--
Forward knee for space--groin kick--hammerfist--head kick
Off Push-
Fake Right hand-advancing front kick-driving knees

Self defense
Choke from Front against wall
(student had been attacked with this)

WOD in body tension

Warm up
50 KB swings 24kg
40 Mountain Climbers
30 Push ups
20 Halos 15lb
10 Goblet Squats
5 Windmills 15lb

2 rounds of the following
30 seconds of strict form rep
30 second or 1 min iso
30 second rest

Pullups/hang
Goblet Squat
Pushup/plak
KtE/L sit
KB push press/lock L&R

Womens Class 6 (teaching)

Taught Womens graduation class
All combatives
Three gauntlets with Redman

Girls rocked! Very good group!

Krav Maga Class

L-R Straight Punches
L-L move R
Choke from Rear with Push
Choke from Rear with Push then knees

Quick Core Day

Got ski trip meeting, have to be quick

3 rounds
10 Front Squats 75# (work on knee strength and flexibility)
10 Knees to Elbows

3 rounds
20 Full extension set ups (on swiss ball)
15 Back extensions (on swiss ball)

Clubhouse and Kettlebell

Maddi and I de-spidered and winter -cleaned the clubhouse. Great hanging out....and hearing her periodically scream at each spider discovery

Kettlebell Day

50 24kg swings
40 Mountain Climbers
30 Push Ups
20 Burpees
10 Goblet squats

Snatches
15 on 15 off for 20 min 16kg
~160 total

25 halos

30 second holds
pull up
plank
boat pose
L press
R press

Krav Maga Open (teaching)

10 Burpee-dogpile-Advancing front kick-multiple knees fight through

Front-- Side- -Back pluck clean up.--used baby oil on wrists to simulate blood and tighten up technique

Arm bar choke from rear
Knife to throat (similar to arm bar)

Carry over Benchmarks from BrandX Xfit

Random collection of Benchmark WOD's from WhiteTrashCF BrandX

091309
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
2:59-2:55-3:03-3:12-2:56

082709
Jackie
1K row
50 thruster 45#
30 Pull Ups
10:09

080909
Kettlebell Snatch Test 16kg
100 in 4:57 a PR

072609

Lowcountry Crossfit West Ashley WOD
“Hell”
4 rounds for time:
25 KBS (53lb/35lb)
20 KTE
15 med ball cleans (20lb/10lb)
10 burpees
18:59

072509
DT
Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps
105# 14:26

071709
Affiliate ( pack scaled by me…probably wrong )
30 wallballs
30 SDHP 65#
30 Box Jumps
30 KB swings
30 KP presses (15 each arm)
30 Dead Lifts (195)
15:55

071309
Row 2k
Damper 3
8:16

“Eva”
Five rounds for time of:—-3 rounds
Run 800 meters
2 pood Kettlebell swing, 30 reps—1 pood
30 Pull-ups
Time 23:04


062908
Die-Fran-Abeth
21 185# Dead lift
21 Hand Stand PUsh Ups
15 75# Thurster
15 Pull UPs
9 95# Power clean
9 Bar Dips
7:33

062209
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 HSPU (or progressions)
11:47

061409
Nasty Girls
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps
12:54

061009
“Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box—20”
30 Wall ball shots, 20 pound ball—14#
16:35

053109
“Jackie”
1000M row
50 45# Thrusters
30 Pull Ups
Time 9:42

051709
The Porch
15-12-9
225 pound Deadlift—-200#
Handstand push-ups or Barrier
13:38

042309
Filthy fifty
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions——-big ball
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
16:02

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
20:27

041608
Helen
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
9:57

032309
Karen
Pack:
150 Wallball shots, 14 pound ball to 10’ target
8:05

030609
“Jackie”
1000 meter row—100 45# SDHP shin to chin
45 pound Thruster, 50 reps
30 pull-ups
9:13

030309
Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
2:31-2:27-2:27-2:40-2:30

021309
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
34:45 as Rxed
Splits 8:15 25:11 34:45

013109
Kelly
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box—-20”
30 Wall ball shots, 20 pound ball——14#
Time 17:38 Hellish

Saturday 090110
100 pullups
9:30

010709
Grace
Clean and Jerk-30 ~pack at 100#
6:06

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
20 rounds.

112808
GI Jane
Time 14:32

110808
As Rxed
Four rounds for time of:
Run 400 meters
50 Squats
Time 12:54

“Elizabeth”
102508
pack
21-15-9 reps of:
Clean 135 pounds—-100#
Ring dips
Time 9:58

101308
Deadlift 3-3-3-3-3 reps
3x145
3x195
3x215
3x220 PB
3x195

“Mr. Joshua”
Pack
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps——165 12 reps
19:30

012709
Wed white trash gang
Fran
21-15-9
95 # thrusters—-used 65#
pull ups
3:51 first under 4.

Crossfit Day

4 Rounds
135x10 Deadlifts
5 Muscle ups

Finisher
30 Ring Pushups
30 Bar Dips

KB Heavy Day

Swings
16kg-24kg-28kg-32kg
3x5

Clean - Press-Snatch ladder
3 rungs
24kg

1 rung
28kg

Clean and Press
1 rung
32kg (PB)

TGU
28kg
2 each side

Taught ladies only Krav Maga class #5