New Years Eve WOD

Program Min
30s work 30s rest with 20kg 12 rounds--Swings
HR avg 148
30s work 30s rest with double 16kg 12 rounds--2 clean press 2 snatches each segment
HR avg 151

HR stats for WOD
17:28 in zone 4
149 avg HR
164 Peak
Cal 415
Recovery 159-132 27

Short WOD

7 Rounds
3 95# Front Squats
5 Tuck dead hand pullups

8:11
HR Stats
Zone 4 0:36
Avg 134
Peak 153
Min 89
Cal 113
Recovery 150-104 46

Kettlebell work

SSSt
Snatch test with 16kg
100 Snatches
Time 4:20--Happy with this time

HR Stats
avg 148
peak 164
min 93
cal 72
Time in zone 4 3:12

10 Windmills each side
5 TGU each side
TENS on shoulder

Christmas Day WOD

Three laps on bike around blocks with
Valentine cove stops
100 lunges
100 push ups
100 sit ups

Time 41:18
avg 138
peak 155
610 cal
recovery 138-117 21

Christmas Eve WOD

Fight Gone Bad
3 Rounds
Wall Balls
Box Jumps
Sumo Deadlift High Pull
Push Press
Row

Lowest round 118

HR Stats
zone 16:54
Avg HR 153
Peak HR 171
Recovery 163-107 56

KM with Jen

Exercise/combative cards
10 each alternating
Good Class

KM1 10:00

Went to Jens class
and did mock LI test.

Crossfit with HR

AMRAP in 20 (8 or 10 lost count)

5 pullups
10 dips
15 45# overhead squats

HR statistics
Peak 165
Tot cal 377
2m recovery 154-111 43
Average HR 147 over the workout

St Andrews row and 531

Worked on C2 with Paul

10 min Row--avg pace 2:08
500m Race==me 1:47 Paul 1:45
1000m slow row

5=3=1 M5 wk1
Squat (rough after rows)
Leg extension 5x10
Leg curl 5x10

WOD and KM1

WOD
5-3-1 M5 Wk 1
Deadlifts
50 good mornings
50 knees to elbows

15 min on elliptical
15 on DP rower

KM1
4 plow the field tracks with combative at end of each
elbow 4-7 dry
elbow 4 and 6 to pad with combination
Rear break fall
choke from front against wall
choke from front with push

St andrews and KMII

@St Andrews
20 min 2:23 pace on C2

5-3-1 M5 wk1
Bench
5x10 Dumbell support presses
5x10 Row support

KM II
3 rounds of plow the field with 1.5 min of LI review at end of each
Hook
Liver shot
Left Right Hook Elbow
Bar Arm choke
Knife to throat from Rear defense
FUN--used side door and confined space with two attackers whom could decide how to attack. Third person had to close door. Really interesting and good training

Mon CF

Me and Childress
5 Rounds

15 tire jumps
15 20kg swings
2 min bag work
15 wall balls
15 burpees

tough workout

Lynne/KM/531

WOD1
Lynne
5 rounds to failure
Bench Presses (165 first 3 155 last 2) 12 8 7 7 8
Pull ups 13 11 10 10 9

KM
30s work 10 sec rest 9 rounds of bag work
Ground position and movement
Getting up under attack
Forward roll into knee
Backward roll into groin kick
Front kick from ground
Round kick from ground

WOD2
Deload week 4 month 4 of 531
DL MP and Squats

Cross/Krav Ladders

Scott and I

Ladders

10 Rounds
Burpee/Knee

9 Rounds
Heavy rope/number 4 combination

8 Rounds
Goblet Squat/Front Kicks

brutal workout

500 core

5 rounds

20 swings
20 TRX knees to chest
20 Set up Strikes
20 Left R band wood choppers
20 Right R band wood choppers

Filthy Fifty and KM

Filthy 50
Pull Up
Sledge Strikes
KB Swings 16kg
Lunge 40# vest
Push Press 45#
Set Ups (incline bench)
Wall Ball 10#
Heavy Ropes
Burpees

####Note from next day SORE AS HELL!! love it

KM Open
Burpee knee ladder
Covering against hook
Taking hits and hitting back
Front Kick to vertical target
Kick punch elbow knees after front pad shove
Same from side except side hammer instead of front kick

Di_Fran_abeth-krav

21-15-9 Childress and I

21
Deadlifts 135
Military Press 75
Front attacks---armed and unarmed

15
Thrusters 65
Pull Ups
Side/Back attacks---armed and unarmed

9
Dips
Cleans 75#
Ground attacks--armed and unarmed

R Band and Yoga

Nice R Band and Yoga

531 m4 wk3

531 m4 wk3

Krav WOD

Childress and I

Two 10 min segments

Segment 1---500 hand/elbow strikes, any combination. Bank left over time, if any, and add to the 10 min of second segment (1:30)

Segment 2---500 Kicks. Had 11:30 made 260 kicks.

Tabata

Pack

Tabata Low bar pull up
Rest 1 minute
Tabata Weighted squat, 35 pound kb
Rest 1 minute
Tabata dips
Rest 1 minute
Tabata Deadlift, 105 pound barbell

KB WOD

Program Min.

12 Rounds 30s Work 30s Rest 20kg

followed by

5 rounds 3 rungs C&P 16kg bell

Easy Thanksgiving Day WOD

531 m4 wk2
Deads and Squats
3 rounds of dog baths (literal dog baths)

Crossfit

Jackie

1000m row
50 thrusters 45#
30 pull ups

Time 9:54 (3:53 row)

Benches of 531 m4 wk2

Krav and Krav

David and I
3 rounds each of resistance band strikes across ring
then head movement defenses back across ring
Worked on LIII ground work

KM Class
Front Kicks
Chokes with pushes

Kettlebell Day

AM
2 sets 10 each
Military Press
Row
20 swings
Windmills
Sit Ups
Floor Presses
Snatches
Squats

PM
5 rounds of 4 long cycles
Double 16kgs
Swing-Clean&Press-Squat-Snatch....Dead Hang Pull Ups

Training and KM Open

25 Resistance band technique
25 Wide open to Bag
Left Jabs
Right straights
Left Elbow
Right Elbows
Left Knees
Right Knees
Left Front Kick
Right Front Kick

KM Open
All Knees
Round,
Control,
Driving focus on OODA
360 against High Right
Reflexive against groin kick
Moving into knee from above two aggacks
Froward Knee
Knee to chest on Mount

Crossfit WOD

AMRAP in 20m
30s Handstand
30s Squat
30s Incline set up (halfway)
30s Chin over bar

5 and 3/4 rounds

531 m4 wk1

531 m4 wk1

KM1 and KMII

Did David's class
Elbows

LII teach
Resistance band-Right, Knee, Front Kick
Inside defenses with counters
Standing Guillotine Defense

Lumberjack 20

Felt pretty good after 5 full days rest

Lumberjack 20
20 Deadlifts (135lbs)
Row 2.5m
20 KB swings (1.5pood)
Row 2.5m
20 Front Squats (95lbs)
Row 2.5m
20 Burpees
Row 2.5m
20 Pullups
Row 2.5m
20 Lunge steps holding 45lb plate
Row 2.5m
20 DB Squat Cleans (35lbs each)
Row 2.5m

Good Saturday

In the middle of REST week

WOD
Worked the 6 car jacking defenses with Childress. Excellent

KM open
Plow the field to multiple ground and pound stations
All 7 elbows dry and to pads
Choke from mount arm bar
Knee
(all during class I would drop weapons and do scramboe)

One of the best classes!!!!!!!!!!!!!!

OODA insights-by Robert Greene

Power, Seduction and War - February 24, 2007
OODA and You

A few weeks ago I gave a talk at a company convention in southern California. This company has offices worldwide, is very successful in its line of work, but on the horizon are some dangers. They brought me in to address those dangers. The specifics here do not matter much, only to say that, like a lot of companies that were successful in the 80s and on up to the present, they have come to rely upon a particular business model that is part circumstance and part design.

Loosely put, their upper-tier employees operate more like entrepreneurs, each one out for him or herself. Each office tends to think of itself as an island, competing with the other branches across the globe. This works to some extent, as these entrepreneurs are very motivated to expand the business. On the other hand, it makes it very difficult to create an overall esprit de corps.

As I was preparing the speech, for some reason an image kept coming to mind--the jet-fighter pilot, and the theories of Colonel John Boyd as it pertains to this form of warfare. Many of you might be familiar with Boyd's most famous theory: the OODA loop. I will paraphrase it for those who are not familiar with it, with the understanding that it is much richer than the few words I am devoting to it here.

OODA stands for Observation, Orientation, Decision, Action. A pilot is constantly going through these loops or cycles in a dogfight: he tries to observe the enemy as best he can, this observation being somewhat fluid, since nothing is standing still and all of this is happening at great speed. With a lightning-quick observation, he then must orient this movement of the enemy, what it means, what are his intentions, how does it fit into the overall battle. This is the critical part of the cycle. Based on this orientation, he makes a decision as to how to respond, and then takes the appropriate action.

In the course of a typical dogfight, a pilot will go through maybe a dozen or so of these loops, depending on how complicated the fight, and how fluid the field. If one pilot can make faster decisions and actions, based on the proper observations and orientations, he slowly gains a distinct advantage. He can make a maneuver to confuse the enemy. After a few such maneuvers in which he is slightly ahead in the cycles, the enemy makes a mistake, and he is able to go in for the kill. Boyd calls these fast transients, and if you are ahead in these transients, the opponent slowly loses touch with reality. He cannot decipher what you are doing, and as he becomes increasingly cut off from the reality of the battlefield, he reacts to things that are not there, and his misreactions spell his death.

Boyd saw this theory as having application to all forms of warfare. He went backwards in military history and showed how this was relevant to the success of Belisaurius, the Mongols, Napoleon Bonaparte, T.E. Lawrence. He saw it as also deeply relevant to any kind of competitive environment: business, politics, sports, even the struggle of organisms to survive. In reading about the OODA loop for the first time, I was struck by its brilliance, but I was not quite sure what to make of it. How exactly does this apply to my own battles, my own life, or to those whom I advise in their affairs?

Then, working on the speech, the image and the idea began to coalesce. A fighter pilot is in a unique spot. He is a rugged individualist who can ultimately only depend on his own creative maneuvers for survival and success. On the other hand, he is part of a team, and if he operates completely on his own strategy, his personal success will translate into confusion on the battlefield.

At the same time, the battlefield itself is so incredibly fluid that the pilot cannot think in traditional linear terms. It is more like complex geometry, or three-dimensional chess. If the pilot is too slow and conventional in his thinking, he will find himself falling further and further behind in the loops. His ideas will not keep pace with reality. The proper mindset is to let go a little, to allow some of the chaos to become part of his mental system, and to use it to his advantage by simply creating more chaos and confusion for the opponent. He funnels the inevitable chaos of the battlefield in the direction of the enemy.

This seemed to me the perfect metaphor for what we are all going through right now in the 21st century. Changes are occurring too fast for any of us to really process them in the traditional manner. Our strategies tend to be rooted in the past. Our businesses operate on models from the 60s and 70s. The changes going on can easily give us the feeling that we are not really in control of events. The standard response in such situations is to try to control too much, in which case everything will tend to fall apart as we fall behind. (Those who try to control too much lose contact with reality, react emotionally to surprises.) Or to let go, an equally disastrous mindset. What we are going through requires a different way of thinking and responding to the world, something I will be addressing in my next two books in great detail. (I am happy to report that these two books have now been sold, and that is why I have been away for a while.)

In essence, speed is the critical element in our strategies. (See the chapter on formlessness in POWER and the blitzkrieg in WAR.) Speed, however, is something that is rarely understood. Napoleon created speed in his attacks because of the way his army was organized and structured. If you read Martin Creveld's book on command, he explains that the speed of Napoleon's army is comparable to any contemporary army, but with the technology of two-hundred years ago. This speed comes from the mission-oriented structure in which his field marshals had great liberty to react in real time and make quick decisions, based on Napoleon's overall strategic goals, and with the incredibly swift communications up and down the chain of command.

Napoleon increased the speed of his army by loosening up the structure, allowing for more chaos in the decision-making process, and unleashing the creativity in his marshals. Speed is not necessarily a function of technology. Technology, as Creveld showed, can actually slow an army down. Look at the North Vietnamese versus the US in the Vietnam War.

We are all in the position of those fighter pilots. Those among us who succeed in this environment know how to play the team game in a different way, not being an automaton, yet not completely a freelancer. We are comfortable working on our own initiative, but also find pleasure in making our individuality fit into the group. We are able to embrace change, to let go of old patterns of operating, and to stay rooted in the moment, observing the battlefield for what it is, not cluttered by preconceptions. We can think fast, let go of the need to control everything, stay close to the environment in which we operate (the streets, our clients), and experiment.

It is a new kind of beast that thrives in this new order.

Your mind is the key that will turn this to advantage, not your wealth, the technology at your command, the number of allies you possess. Whatever success you are now experiencing will actually work to your detriment because you will not be made aware of how slowly you are falling behind in the fast transient cycle. You think you are doing just fine. You are not compelled to adapt until it is too late. These are ruthless times.

Discuss John Boyd and the OODA Loop here. The Power, Seduction and War Room thread for this entry features further reading, analysis, and more input from Robert. Post your thoughts.

Posted by Robert Greene at 1:14 PM

Dinner

Rest Day--resting up ankle
Cooked hella good tacos and fixings for family and friends
Good drink good company good food!!

KM womens grad &531

531 Wk 3 Month 2

KM womens Graduation with Redman

Bas Dummy

Suited up and let David Pound on me for 10 rounds of Bas. Just getting used to hand defense, standing in the hole, relaxing, seeing and moving into knee or elbow position. Took about 5 rounds to relax but better after that

531 m3 wk2

531 m3 wk2
DL MP and Sq

45m of Resistance Band

Sat class and WOD

WOD
5-3-1 M3 Wk2 Bench
Slow Midium Fast Mat runs of Combatives with Childress for 45 min
Really good workout. Loved the full speed. Gave new feel to familiar combatives

KM Open
Stations 33s 16 stations body weight-combatives-
Front kick variations
Groin Kick variations
Choke from Rear with Pull

Friday WOD

Childress and I conditioning

2 rounds 3 min rest in between. Each round 15min

15 Stations 1 min each station
Body weight--lifting--hitting

CF Wod and WKM5

Barbara Lite
5 Rounds with exactly 3 min rest between
10 pullups
20 push ups
30 sit ups
40 squats

Finisher--bag work

WKM 5
Striking from back, sit up, knee, and avoiding head kicks
Choke from mount
Arm bar from mount
Kick out of guard

Monday Monday

21-15-9 of superset triplet

Sit up bag punches
TRX Knees to chest

Push Ups
Lat Pulls

Left Woodchoppers
Right Woodchoppers


Finisher
100 Heavy rope whips
Rowed until 30 min up ~10min

Sunday Bells

Three Rounds
30 Seconds or each..

20kg Swing
Rest
16kg Left Snatch
Rest
16kg Right Snatch
Rest
16kg Swing
Rest
24kg Left Press
Rest
24kg Right Press

Saturday

Damn fine day at the fair with everyone including Anna. Great singing dancing from the girls on the way home. Lots of great food and smells and lights. LOVE IT!!

WOD
Month 3 Week 1 5-3-1

KM Open
Eyes strikes with burpees
Bear crawl pace sitter
Rear Elbow
Groin Strike
Rear Hammerfist
Combos out of the above

Choke from rear-stationary

KM training

Childress and I
5 min each
LI
LII
Stick
Knife
Gun

Wed WOD and womens 4

WOD
10 Rounds
10 12lb wall balls
10 pullups

buy out- 50 sit up punches and some bag work

Womens 4
bearhug night

Lunch WOD

10 rounds
1 C&J (95# first 5 115# second 5)
5 pullups
10 pushups
15 squats

Yesterday
Hit some pads but nothing focused

Easy Like Sunday

1 hour Yoga, foam roller, and resistance bands (5# only)
nice

Sat WOD and KM

WOD
5 Rounds
100ft bear crawl
100ft lunge with 3 burpees after each 6 lunges
Above with 20lb vest

5-3-1
deload week month 2

KM Open
Stomp
Side Kick-stationary and advancing
Back Kick-with combatives
3 Person drill-2 attackers
Choke from Front One hand Pluck
25 knees each

KM Advanced (teach)

Helluva class. I got to play

Bear crawl to pad and ground and pound... on call move to next pad and ground and pound. Once around mat, get up with partner and any Level 1 attacks for 1:30. then back to laps

Resistance band strikes: 20 with bands 20 to pads
Right straights
Left straights
Right Elows
Left Elbows
Right Knees
Left Knees
Right Front Kick

1.5 min of burpees while partner rested then
immediately on back to try to get out of mount with attention paid to weapon draw.

TOTALLY spent by end of class!!!! Awesome

WOD and Womens 3

WOD
5-3-1 Benches
12m 30s work/30s rest swings 20kg
10m TGU with 20kg
100 sledge swings

KM 3
Side and Back hammerfists
Choke from front with push
Choke from rear with push

Row

5K Row
22:03
Avg split 2:12
Last split 2:03

Worked on technique but pretty happy with time

Easy day

Yoga, foam roller, Resistance band rehab work.

531 & KM Open

5-3-1
Month 2 week 3-all but bench

KM Open
worked on hooks and uppercuts
worked on 1-2-3-4 combination
used those combination with alternating of BAS to pads
Dog Pile to knee to unlock padlock
Bearhug from front arms free
Bearhug from front leverage on neck

13 Min of Hell

Back at the studio with Childress
Do Each full out for 1 min with 5 sec transition

R Band Punches
Called hand strikes to pad
R Band Knees
Pad knees
Gun Defenses
R band Front Kicks
Called pad Kicks
Knife Defense
Sit Ups
Stick Defense
R Band Push Press
Burpees
Fight from Mount while totally exhausted.

OMG was this a puker!! Weapon Defense and ability can suffer under stress and fatigue. Need to do gun d more frequently

Perfect WOD

AM Yoga and Foam Roller

PM--First fall day in mountains, 67, breezy, leaves falling, sun just perfect--I mean perfect. Took my bag and walked to park and set up on the basketball court for "fight gone bad". Fininshed with nothing left, packed up and just walked in the autum sun. Damn fine day-doesn't get better. Mountain air cleans a body and soul

Resistance Band overhead press
TRX one leg lunge
Wood chopper with Resistance band
TRX knees to chest
Burpees

Three Rounds

Thanks God for days like these

TN today

Stormy night. Morning brings overcast skys with all the sounds, sights, and smells of home on a drizzly morning. I always feel like a little boy here. I see some bridges up the road up that I really don't want to have to cross. Today I am just trying to love and savor..and not think. As the idigo girls say "Less I seek some definitive-the closer I am to fine"

TN 4

AM
Foam roller and Yoga-shoulders still sore so....


PM
30 min audio kettlebell--killa
Shoulders now numb

TN 3

Good Yoga, foam roller, and Resistance band

Too sore for a PM WOD

Fun day at the knife shop!!

TN 2

AM
Yoga and Foam Roller
Resistanced band striking
L R Lelbow Relbow Knees Front Kicks 50 each

PM
Tabata Rounds of Each
TRX row
1 min rest
Lunges
1 min Rest
Pull ups
1 min Res
Sit Ups
1 min Rest
TRX Push ups

Donny and I went down to Alvin and Darrens gravesite. Reminesed

TN two

AM
30 min of Yoga and Resistance band
Tris Bis Hams Quads Abs Thursters about 50 each

PM
21-15-9
Snatch (21 each Arm)
Goblet Squat (21 each Arm)
2 overhead carrys across yard
50 swings

WOD and KM1

WOD
Childress and I beating the crap out of each other for 40 min

KM1
Advancing punch
Retreating punch
Inside defense
Inside defense low
360 defense
A-B kneee drill through out class

Dreams

OK only you guys would understand-or maybe not and just think WTF. My old sensei used to say that after a while in karate, you will notice that you will begin to win the altercations in your dreams. My BS flag immediately went up, but as months went by, I found this to be close to the truth. As you reprogram your body and mind, so go the majority of your dreams. Last night I had a VERY vivid dream and woke up immediately knowing the strategic error I made.

In the dream (already sounds like a biblical story huh) I ended up in a situation with three attackers but only fighting the main one. At first it was hand to hand and then weapons. He was bigger and meaner and truthfully I was scared, but I was the better more experienced fighter (thanks peers). We would engage-I would take damage either getting to the inside OR waiting for his first weapon move--, then I would gain the advantage, make some good strikes or cuts, then step back to evaluate and to see if it was enough for him to quit. It wasn't. This happened about 3 or 4 times and the fight ended up pretty much a draw with a LOTS of damage to both of us and neither physically able to continue.

I immediately woke up knowing my mistake. The mistake I kept making was in paying the price to gain the advantage, then giving it up each time to evaluate his willingness to continue -- also in being a nice guy and not wanting to inflict more damage than the minimum necessary. I kept wanting to do just enough to make him quit. In reality, I had no hope of reading his mind or properly estimating his determination. I kept over estimating his "quitting point" because I was using my life as a reference. The result was that we both ended up with a lot more injuries than if my definition of "neutralize the threat" had been "render him UNABLE to fight while I run away" instead of solely "make him want to stop long enough for me to get away". The bare bones mistake was the periodic stopping to orient and evaluate. A slight change in thinking but a BIG change in strategy and tactics. ( I do realize both definitions of "neutralize" have their place-for example had I been a woman in the dream (of course there would have been hella bigger issues with that one ; )

Of course this is exactly what I teach and talk about with my mouth almost every class. But sometimes the lesson has to be truly brought from your mind to your heart. There is mind faith and there is soul faith. Very rarely do we get a chance to move a belief from one place to the other without having to pay the full "moving fee" to get it there---but---every now and then there is enlightenment--(or too many Cheetos before bed). In either case, maybe it is just a step in my own personal growth, but I learned something I already knew.

Morning ramblings by Jeff

531 and women 1

5-3-1 M2 W2
Bag Work

KM1 women
get up
groin kick
forward annd down hammerfist
groin kick hammerfist combo
palm heel strike
choke from front 2 hand pluck ( first half )

Back at it

Feel better today.
WOD
50 Lunges with Sandbag 50#
40 ground to overhead sandbag
30 Pull ups
20 24kg swings
10 16kg snatch (each arm)
5 24kg presses (each arm)

M2 5-3-1 wk1

Wk 1 Month of 5-3-1

Catch Up

Got behind Posting
Sunday
30 min audio kettlebell workout

Tuesday
KM LI class
KM LII taught
combo/knee ladder
box of L1
breakfalls
Choke against wall front and back--multi attacker

Wed
10 rounds
10 95# Deadlift
10 Push Ups
Week 3 of 5-3-1 Bench Press

Sat care group 2 and WOD

Chipper Scaling
35 24 12
Mountain climbers
Resistance band presses
Lunges
Push Ups
Sit Ups
Slam balls
Ground to Overhead 10# or 25#
Sumo Deadlift Highpull
Dips
Squats

My WOD
Month 1 Week 3 of 5-3-1
Presses Squats Deadlifts
Yard Mowing

Firday WOD and KM

5 Rounds
7 Tire flips
7 65# Thrusters
7 Knees to Elbows
7 24kg Swings
7 Pull ups
7 Burpees
7 135# Deadlifts

KM teach L1
Tabata on bags
Front Kick progressions including ground
Headlock From Side

Chipper and Women Graduation

WOD
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
15 65# Thruster

KM Womens Graduation
Tag with jumping jacks
Find the partner and deliver called strikes
Knee line
Self Defenses Review
Choke from Mount to knee to battle through Pads
Dog Pile to Knees to cell phone and dial

Monday WOD

8:14 2k row
DL of 5-3-1
Side Kick practice
Some kick only sparring with Childress

Sat care group 1

Church physical fitnes group 1

AMRAP
scaled for 12min
3 Burpees
7 Push ups
10 Squats
Group did GREAT

Personal WOD
5-3-1-
bench and squat
C2 500M 1:49.3

Friday WOD and KM1

WOD
Me and Childress
3-3min rounds each of Bas into pads
Mat tracks of kicking
Worked on knife from ground

KM1
Round the moon punches
elbows 4,5,6,7 into pad
Wrist releases
Choke from Mount variations

Church WOD 1

I wanted to do it before Saturday...
AMRAP 20min
3 Burpees
10 Pushups
15 Squats

22 Rounds (13 in 12m) good steady pace

KM womens 5 and WOD

WOD
Fat Fran
15-12-9
Thrusters 95#
Weighted Pull ups (25 pound vest)

Finisher 9 65# thrusters 9 pullups
300 Heavy bag strikes

KM Womens
Punches from set ups
Punches from knees
Kick to head rollout up to knees
Choke from Mount
Bar Arm choke from Mount

St Andrews

Sat 5-3-1 again, maybe third time is charm?? Maxes very light this time

Mon
5-3-1
15 on C2 rower

Joined St Andrews again to work cardio around injuries and new mac-daddy C2s

Fri WOD and L1

Presses four rounds
16kg 24kg 28kg
5-3-3

35 Pull Ups

KM 1
plow the field
punches
elbow2
round kick
choke from the side

KM womens 4 & WOD

WOD
David and I did striking using Resistance bands. 25 strikes to pad attached to band the 10 free. L and R straights--l and R elbows--l and r knees--left and right front kicks.
Really good "teaching" workout. The bands hugely magnify any breakdown in structure or core. Also excellent for power and speed.

KM Womens 4
A B random knee drill
Elbow 3
Groin Strike
Bear Hug arms free
Bear Hug arms caught

Bas and Ride

Aerobic is going to be point of this week.

Bike ride 20 min constant RPM
5 Rounds of Bas

1000 Day

Felling mentally crappy today so wanted to push the limit

WOD-Metallica on the ipod
Do 1000 lifts. Included everything TRX, resistance bands, kbs, body weight, etc. Punishing but satisfying

Friday WOD and KM1

20 min audio KB workout
20 min of pad striking

KM1
Mat traveling cardio
Side Position
Side Kick from side Position
Foot Stripping
360 high
Stationary Choke from the Rear

Today WOD

AMRAP in 20m
5 65# Thruster
7 65# Power Clean
10 45# Sumo Deadlift High Pull

8 rounds and 5 thrusters

elbow issues was the limiting factor

Contemplating a direction change. Maybe the Skyy talking

KM Womens 3

Palm Heel-elbow--3 knee driving combination
Side Hammerfist
Back Hammerfist
Pivoting Elbow

Choke from Rear with Push. Stayed on it for remainder of class

Fighting WOD

Punching
33 95# fast bench presses
33 TRX push Ups
33(each arm) resistance band punches

Core
33 20kg swings
33 TRX Knees to L&R
33 (each leg) Resistance band Knees

Legs
33 Goblet Squats
33 pistols with back side lunges
33 (each leg) Front Kicks

TGU and Presses

20-14-8
TGU 16kg kb
Sotts Press 25#

Happy with the TGU. Healthy enough to do complete get up.

How Fit are You #5

Not doing dead lifts...period
Subbed Max Squats

Squat 185 (4 times this is what destroyed heels-I could have gotten maybe 20# more but why push fate)
Handstand pushup on fense 8

8x185=1480

God willing, I will repeat the 5 consecutive workouts next year

KM teach Open

Cardio Opener

Punching over the moon--10 punches in each of seven postions
on back
shoulders up
sit up
knees
all fours
push up
ground and pound

Worked striking and offense from chair
groin kick,,knee,,punching,,side hammers

Choke from Mount defense and variations

Great Class!! Last two Saturdays have been rocking

Instructor Training

Worked on both versions of Side head lock. Seems I can do the roll better at full speed that slow speed. Drop hip first on slow speed

Upward stab. Forget the slide down disarm-too unreliable-- use the turn shoulder in and cup with other hand method.

Lots of just free rolling and exploring-David trying a cross hand throat protect, worked oK. Lesson fight dirty quick. Got tied up once and had nothing- had to tap. Bad situation, Clinch Pick necessary to survive if for real

Jen added a good womans perspective to everything and rolled hard with us.

How fit Are You #4

Tabata Squats then Muscle Ups
Min round of squats x total muscle ups

16 Squats x 10 Muscle Ups* =160

Subbed 3 dips 3 pullups for 1 muscle up

How Fit are You # 3

Row 1000m
21 65# Thruster
21 Pull Ups
7:01

Rowed an additional 2k

How Fit are You # 2

15 Clean and Jerk
From ground each time. No rest at bottom.
105#

Clean and Press
3 rounds (each arm)

16kg 20kg 24kg
reps 8 4 2
12 racked squats

KM womens 2

Laps with choke from front practice and get up practice
Elbow 1 2 3 7
Elbow 1 to pad
Knees
Finished Choke from Front two hand pluck
Choke from front with Push
Hair Pull from Front

How Fit are You #1

Max 1 rep bench 215
Rest 30s
Max Pull Ups 20
20x215=4300 = 4 points

100 sit up punches
100 sledge strikes
100 strikes
100 rope roles

Monday WOD and Knife

WOD with David
10 Atomic pushups
10 Swings
9 Atomic pushups
10 Swings
8 Atomic pushups
10 Swings
...
..
.


Knife Defenses
From Back
To throat Left
To Throat Rght
On Ground from mount-Defense from Krav Maga Alliance

Sunday fun

WOD 30 Each chipper
Goblet Squat
Pull Up
KB swing
Lunge
Sit Ups
Push Press 65#
Supermans
Slam balls
Rope Jumps
Burpees

Finisher mowed.
Kept good form

First WOD and KM teach

WOD
Resistance bands used on all
50 of each
Lefts-Rights-Combinations-Elbow-knees-front kick-up chopper-down chopper
Finished with 50 knees to chest on suspension

Krav open
laps
Mat widths
Lunge forward backward--bearcrawl, pushup--long jump squat--advancing burpees---shrimp, setups

L and R, Groin Kick, Knee
Getting up 4 ways--face down spring up--360 roll with momentum get up---360 roll with spring up--regular get up

Worked not getting kicked in head defense
Punch-sprawl-roll away from kick--up--groin kick--knee
Pad drop to face to simulate stomp---roll out at arm movement- up knees--
Went to three person on this one

Heels are back feeling like crap after 5 days with totally nothing then one day of work. SUCKS!!!!! right now, screw it.

KM teach (II and women)

L II
3 rounds Bas
Mat tracks with combativ s
Straight knee forward roll MT knee forward roll regular knee
Choke from front against wall
Choke from rear against wall
then followed each with attack with LI

KM Womens
Get Up
Groin Kick
Hammerfist down and forward
Palm heel strike and mat drives
First half of Choke from front two hand pluck

AAARRRGG!!!

Second set of DL's tweaked back but good. This is the second time. Stupid-little warmup and stretching, questionable form, been off weight for 3 weeks because of heels. Did I mention stupid?? Anyway got a preaching from David--good friends tell you the truth---"you are not going to be happy until you are crippled, I'm coming over, working out in front of you, and reminding you I told you so"
Sadly he is right. So hopelessly addicted to the endorphins, I have not taken 3 straight days off in---can't remember. God and body telling me something. Chronic heel problems, tweaked back, elbow extension.. If I was talking to ANYONE I would say "you are over training". Why do I not listen to my own advice-as I said addiction. Gonna take a week for-reals. Just teach

531

531 M1 Wk 1
Squats and Military Presses
Thought I would try starting this again. Heels are hopeless

Krav Maga teach

KM Open
Cardio-bag circuit
stomp
shrimping
defending punches from mount
buck trap and roll
shrimp out

WOD
Dave was my bitch for 21 min of all attacks-armed and not armed
I was David's bitch for the next 21 min of attacks armed and not armed

Good Training

"Coe"

7 Rounds
10 65# Thurster
10 Ring Pushups

TN WOD

Did a "filthy fifty"
Actually 30
Using suspension, bands, and bodyweight

TN WOD

21-15-9
Pull Ups--Atomic Push Up--Resistance Band Squats

100 Resistance band punches
40 Front Kicks
50 lawn mowers

Met some kid at park that is leaving for military. Introduced him to a Crossfit WOD

TN

Yin Yoga

TN WODs

Yesterday
30 min Ultra Timer Intrevels with 3 Bas rounds

Today
AMRAP in 20
TRX Suspension
6 push ups
10 Knees to chest-Left-Right
15 Steep angle rows

Finisher
25 each leg Suspension Lunges

Snatch Test

Yesterday did about 15 min of band work

Friday
16kg Snatch Test
100 snatches in <5min

Time 4:25

Still don't have great technique--lacking some hip drive on the up swing and I feel that the drop is not close enough to body. Happy with time.

WtcF Wed

Irv and I
Two Rounds of....

30s Work 30s Hold
Pull Ups/Hold high
Front Squat 45#/Hold down
Push Up/Hold halfway down

15s Work 45s Hold
Left KB Press/Hold high
Left KB Press/Hold rack
Sit Up/ Hold V
Right KB Press/Hold high
Right KB Press/Hold rack
Sit Up/ Hold V

Later in day
Worked up to 5 reps of 185 bench press

PM

Program Minimum

12 min
30s work 30s rest
20kg swings

10 min TGU

9 each arm presses

Yoga

600

5 rounds of 20 reps Each

Pull Ups
Sit Ups
Push Ups
Squats
Bar Dips
TRX knee to chest.

KM teach

Suspension work.

KM Open
Advancing power right hand
Hammerfist down side back etc

All mat lengths first without pads, then with pads
Groin Kicks---down hammerist--knee
Side Kick---side hammerfist===knee
Front Kick---puches---knee

Random 3 burpees, 5 pushups, 7 situps, 9 squats

Foot stripping

St Andrews

~3700m on C2.
1:40 intervals 0:20 rest. 9 intervals

Nautilus circuit 2x10 on each

Yoga

P90x Yoga-40 min

Achilles are doing much better with the total rest-3 a day ice--message and Ibuprofen.
Been on foot rest since Sunday and I would say 50% less pain now. Stay with plan until next weekend when start a little loading and strengthening.

KM II teach

Bench Press built up to Max on 531 of 185

KM
30 min of 1 min segments of combatives
Strapped on kick shield vs knife
Circle of Death
Bear hug from front-leverage on neck

Heels and WOD

On restriction again. Leslie the PT made a fairly convincing argument. Soooo things I can do...

Using suspension trainer..
75 Atomic Pushups
75 Sit up-Heels in
75 Pull ups

KM teach

Some light reps and stretching on Suspension trainer. Today and tomorrow is rest days

Mahli rocked out in TEAM graduation. Won both her ground work competitions!!! So proud. "Daddy got them in mount, they tried to shrimp out-but I would not let them" That-a-girl

KM Open
Overcoming disadvantage
Burpee/Knee ladder 7 rounds
Water balloon one hand fight
Impaired vision combination and card pick up
Dizzy target find and card pick up
Taking hits and fighting back
Dog Pile into knees
Improvised getting off ground

PR -C2 under 8m 2k!!!!!! Finally

Hell Yea!! PM Finally!
After many attempts over the year finally broke the 8m mark
7:53 2000 row on the C2. Damper 3 VERY HAPPY

This...was...HELL..my best effort-not sure about duplicating this one

WtcF with Alex
Yard tracks...
20 Push press R-right straights
20 Push press L-left straights
Sandbag Military Press L-R-Elbow
Lunge Front Kick
Squat Knees

Strap on pad, front kick on knife move

Knife vs stick

WtcF

Irv and I

10 2m rounds of Bas All Around Fight

(Subbed Front kick/pivot for sprawl and used knees on leg work)
Heat index-108. Lost a bit of water weight.

Wed at studio

Burpee 24kg swing ladder..
10 burpees
1 swing

9 burpees
2 swings
....

531
Benches

Pad work

531 M1 Wk3

531
DeadLifts
Squats

Yoga

Mom out of hospital and got moved to Newport of PT. Thank you God

Shoulder Hell and KM

WOD
Took suspension trainer to studio
AMRAP in 20min on Suspension Trainer
10 Push Ups
10 Knees to Chest
10 Rollouts
10 Row from seated
Seven rounds

100 Sledge strikes

KM class
Lunge mat length 15-12-9-6 of set ups and push ups at end of each lap
Elbow 1 2 3
Choke from Rear with Push

Shoulders WASTED

Favorite WOD

Um hum. Yep. Calm before the strom

531 wk2 and KM teach

WOD
531 Wk two
40 Sandbag cleans as I mowed yard

KM
Multiple attacker drills
Random body weight
Side hammer/ Punches
Back Kick/ Punches
Knees /Arm bar choke from rear

All activities with multiple attacker

Double KB

Mom's back surgery went well. Exercise in faith. Big "thank you" God

5 rounds of 5 reps of double kettlebell long cycle.
Push up, 2 swings, clean, press, snatch

WTcF TRX

Three rounds of four doublets using new suspension trainer
Irv, David and I

10 Knees in-Pike-Left-Right..... KB swings
10 Handstand push ups...... . Double KB presses
10 Backward lunges........ . Double KB squats
10 Ground touch twists..... Low bar rows

After first round moved all the TRX down to 5 reps-underestimated the hellishness of the whole thing.

Turns Out

Found out mom is in hospital alone with I think is fractured vertebrae. Dad is sick and at home-by himself. Nobody know what is going on yet and the tiny Denton clan all seperated.
Jen got in a fight in Oakland with some crackhead in her complex who has threatened death to her and her family.
People I love and want to hold their hand are miles away.
Work is crazy and intense and full of pressure.
Cancer going around.
God is good.
Life is change.
I have faith-not blind faith that all is going to be OK- but faith that the big picture will be so enlightening and awesome and BIG and fantastic, that even the worst things here is nothing really.
Lots of folks have it lots worse.

Time to be a warrior

531 wk2 m1 &KM

Mil Press
3x75
3x85
14x95

KM David teach
3 3m rounds
1-push up set up squat
2-burpee getup lowpunch move
3-sprawl l-r swim getup ????

Hammerfists front-down-rear-back

531--KM teach

5-3-1
Bench 5x120 5x125 15x135
DL 5x135 5x135 10x160

4 Tabata Rounds
Push up bag strikes
Set up bag strikes
Heavy bag hand striking
Kicks

KM OPen
Tabata bodyweight
Hook, Uppercut, Inside chop, Liver shot
Tabata Hand combination
Forward Knee-Regular knee
Tabata Forward Regular knee combo
Choke from front one hand pluck
Tabata chokes with bodyweight

Built Suspension trainer like TRX

ThursdaY WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

531 wk 1 Month1

Maxes Used this Month
Military Press 115
Deadlift 205
Bench Press 185
Squat 155

1/2 today
MP 5x70---5x80---10x95
Squat 5x95---5x105---12x125

WTcF

Worked with Irv

1/2 Crossfit Grace 95# (clean and jerk)
20m Audio Kettlebell workout (hellish)
1/2 Crossfit Grace 95#

Good workout. May do 5-3-1 Strength with David today at studio

Second WOD
Kick practice with David (10 each kick each leg)
10 striking set ups from Guard

Monday WOD

25 Rounds
1 185# Deadlift
2 Burpees

*Not a fan of this one. Ok workout but could not get in the groove having to constantly change mindset from DL technique to burpees

P90x Ab Ripper (16min)

July 4

Lots of boating, swimming, and eating.....a little yoga. Net calorie gain today I am afraid.

Three today

WOD
Ten Rounds
10 Pull ups
10 Dips
10 Set Ups
10 Squats
~28 min

Two Rounds
1m push ups
1m set ups
1m squats
1m burpees

WOD 3
5-3-1 Week One weights
Military Presses
Squats
Dead Lifts

Krav Maga Open Teaching
Hand strikes
Kicks
Exercise
8 min of each with 3 min of rest between==Total of 24 min of work
Free Gatorade and an outside conditioning workout for everyone

My Life

Love it. Sooooo True. Would not change a thing!!!
http://www.youtube.com/watch?v=fZa7hU6tP_s

Grace Training

2 rounds of Barbara

Attacks from front
Punch presses for form
Driving Palm into Elbow
Groing Kick into knees

Choke from front one hand pluck
Choke from front with Push and against wall
Gun from front cupping

WTcF Wed

Noon with David
Five Rounds of....
40 meter overhead barbell carry 95#
20 kb Swings
40 Meter Farmer Carry 2 45# plates

PM workout
TGU
3x20kg
2x24kg
2x28kg (PR)

Today was a study in body tension. Almost everything was isometric in nature. Good workout day.
NEWS FLASH-Mahli got her belt stripes today!! Kid already knows more ground work than me. Dream of a day when some instructor will put my black belt on her.

Tue WOD

Mow, weed eat, edge, sweep
1 hellish round.

Monday Bas and KM

Monday
Found hottest place on mat
10 rounds of Bas all around.
Killer, must have lost 5# of water weight

KM David teaching
21-15-9
Get up
Groin kick

Three ground kicks
Straights
Round
Side and
Getting up

Sunday 531 max test

Worked on finding out my working Max lifts for 5-3-1 program. These numbers are pathetic but I mainly train for power and fitness. Anyway, I could go on with excuses but here are the numbers that I can safely do-while maintaining as good as possible form

Military Press 115#
Squat 155# (Still have Achilles tendinitis-this is worst exercise)
DL 205#

Dia-Fran-Abeth and KM seminar

Dia-Fran-Abeth
21 Deadlifts 135
21 Handstand pushups (only about 2 inches but better)
15 Pull ups
15 Thrusters 75#
9 Power cleans 95#
9 Dips
Total around 17 min (handstand pushups time killer)

Mat traveling Pad striking with Kat 20 min

Seminar
Attention to detail
Groin Kick
Hammerfist Strikes
Knee
Right hand punch of your life
Gun From Front
Gun From Front Cupping
Gun To side of Head

VWC

Viking Warrior Conditioning
40 rounds 15s work 15s rest of..
16kg kb snatches

Plus 25 knee to elbows

95-heat index 108. Ahhhh WhiteTrashCrossfit in the summer..smells like effort

Favorite WOD

One Round..
Pleasantly sore and beat up from three days of Krav, Crossfit, and kettlebells
Extreme stressful day at work-deadlines responsibilities, problems, solutions
Kids at neighbors, house mine

ONe Zen room
One Mommies little helper
ASMRAP Vodka, Patron-touch of OJ
30m Yang Yoga
30m Yin Yoga
Meditation with Soundscapes

...Lost, drifting, ocean...mind free-going cool places, seeing new perspectives, free. Day melted away far below.....

Knife-stick/KM womens grad/WOD

WhiteTrashCrossfit
David and I
Stick Vs Knife from Black belt book
Straight stab-ice pick-slash-up cut. Live and Dead side-Free attacks
Even with gear on, painful but informative

WOD
Three rounds
15 Double 16kg kb Thrusters
30 Sit Ups

KM Womens Graduation
Attack Tag
Face down, up find partner deliver called technique
Knee Line
SD review
Redman activities
Fight out of dogpile into driving knees
Choke from mount- Redman bearhug- groin kick
Redman choke from rear-fight through pads

KM L1 teach

Matt in Gastonia

Ground and Pound then stomp
Punch with retreat (surprised
Drill Punch wither retreat--driving punches---trip--avoid head kick by roll--get up deliver driving knees

Defending Punches from Ground
Fighting Dirty from ground
Bump trap and roll

Monday Crossfit

WOD
5 Rounds
50' Lunges with overhead 12kg kb (alternate arms each round)
21 Burpees

17:50

~3x5x155 Bench Press

Saturday WOD and KM teach

WOD
"Cindy"
AMRAP in 20m
5 pullups---10 pushups---15 squats
Total: 20 Rounds, pretty satisfied with this. Did it at studio and lost couple seconds each time in transitions

KM OPen
Pad shielding against blunt object for burpees
Driving punches-spraw-roll from head kick-up to driving knees
Round Kick
Round Kick defense absorbing
Choke from Rear with a pull

Friday Workout

Dave and I had schedule conflicts--damn it. Studied hard for stick vs knife. Oh well later

WOD
(5 Rounds)
10 Swings 24kg
5 kb pushups
5 double 16kg clean and press
5 double 16kg snatch
5 pull ups

P90x Ab ripper from net. 17 min

KM womens 5 and WOD

WOD
8 rounds
Bench Press 135x8
Incline Set up punches x8
Couple rounds hand and foot striking

KM womens 5
Set up punches
Knee punches
Kick in the head -roll-get up strike from knee
Choke from Ground
Arm bar choke from ground
Kick out of Guard

Yesterday

Mowed and 150 Punch presses. Well this was stupid during heel rehab. The punch presses--not smart at all, but fun

First Krav Class

Todays was Mahli's first official class. Words cannot describe how proud of her I am. She truly has a natural talent for athletics and martial arts especially. Wonder where she got that? Doing burpees, working side mount, buck trap and roll on a record setting day of heat with no AC in the studio. Sweating like a true Kravist. Great job Nub!!!! and thanks. What a great day for a dad.

My WOD
Hot Program Minimum
12 min of 30s work and 30s rest
Swings 20kg
TGU--20kg and 24kg. About 15 min.

Sunday AM

12-9-7 95# clean with 42-30-18 bar dips
21 walking military press with 16kg kb each arm
25 dead hang pullups

PM Yin Yoga

Sat WOD and KM

WOD
Four rounds of KB Presses
3x20kg
2x28kg
1x32kg

Krav Class
Knee line-control--left knee---right knee
Covering defense against hook
Covering defense against hook with aggressive comback
L-R bob Right
Inside defense
Inside defense against low punches
Defense against straights (high or Low)

Priscas birthday

She had a good one for a change. Goes to shit most of time cause if everyone else's drama. BUT not today. All day working with Zumba cert class, honey chicken kabobs, grilled asparagus, wine. Dessert drop in, all zumba buds, dancing in living room. Creme Brulee, pecan pie, cake, Baileys. Laughs Dancing. Man I love to see her happy. Finally got to give her a birthday she deserves. I freaking love our friends.

WTcF Krav (hot!!)

OK obviously I did not start heel rehab today.

David and I (Great workout!)
103F 120F Heat Index-lost about 5lb

Each Person 15 straight minutes of work.
5m Fran* followed immediately by...
10m Attacks**

*Fran-21 15 9 (my Fran time 4:20 but note 10# less than usual)
55# thrusters
Pull ups

**Attacks (any random order)
Hand and kick defenses
Stick, Gun, Knife Defense
Choke defenses
Last 3m- blindfolded defenses

Heel Problems

Heel is getting worse. Running, squats, and heavy loading are main killers. Normal Physical good but sugar 104. Ongoing heel pain prognosis. Seems to be Achilles tendentious. No cortisone shots yet-weakens tendon and may break. '

Four weeks of Meloxicam 7.5mg
Series of MethylIPREDNISolone 4mg
2 weeks no load
1 week very light loading
4th week work back up to normal.

Let you know how it works

WTcF Field day

8 rounds Church Field
Add 1 rep each "Round"

Spiderman Push up
10 Swings
Lunges (each leg)
KB snatches/presses (each arm)
Burpee
Sandbag Zercher Squat
Circle back to start

Time 25m. BRUTAL

Yoga

25m P90x yoga
25m yin yoga

KM1 class with David

David's first class

10m 5 lunges-10 push ups-15 squats ~12 rounds
Close range groin kicks
Elbows
Knees
Choke from front two hand pluck
Gauntlet 5 groin kick-elbow-knee-knee-knee

KBing

Early morning Sunday
"20 min Easy Audio KB workout"

Really deceptive name. May try to hit a little yoga tonight as well

Saturday WOD and class

WOD
Four Rounds
3 reps each 20kg 24kg 28kg kb Military press
25 sledge strikes
5 dead hang pull ups

+ a six min round of bw exercises and striking with class
(and mowed)

KM Open class
360 high
Groin kick
Front kick
Reflexive defense against front kick
Plucking defense against front kick
OODA drills

WTcF Krav

Personal Krav training with David
2m rounds

Strapped on pad and did front kick as response to knife draw
Bail out round kick defense against straight stab
Knife to throat from rear
Arm bar choke

Called striking
Called kicking
Strike blocking
Weapon defenses

KM womens 3

Choke from Front Practice
Palm-Elbow-Knee combination
Hammerfist to side
Hammerfist to rear
Pivoting elbow #1
Choke from Rear with push
Choke from Rear against Wall

Wed WTcF

Childress and I

"Seven"
5 rounds

7 double 16kg kb
7 knees to elbows
7 thrusters 75#
7 20kg swings
7 165# Dead Lifts
7 Burpees
7 Pullups

Freaking brutal life sucking heat index. Hottest WOD of the year.

KM LI

Dave Led

Groin Kick
L-R groin kick
L-R advancing groin kick
L-R advancing groin kick elbow
L-R advancing groin kick elbow forward knee
Headlock From the Side

After Camp

Weak today
3x5x155 Squat
3x5x95 Shoulder Press
3x5x155 Dead Lift
3x5 Dead hang pullups

Mow the yard in between sets
Note to self--it is proved through self testing that "heavy" weight squats and DL's is what is killing heels

Camping

Memorial day camping at Oak Plantation. I love camping. Mahli learned to swim!! Puppy fun, cooking fun, good friend fun. Damn, I just need to take more time. Sooooo sick of all work and no play

KM Open and Good kb

KB WOD 16kg
21 TGU Left
50 swings
21 Racked Squats Right
50 swings
21 Racked Squats Left
50 swings
21 TGU Right

KM Open
Round knee
Regular knee
Elbow 2 --elbow 2 elbow 1 knee
Elbow 7 --Groin kick elbow 7
Rear break fall
Choke from front against wall
Choke from front with push

KM womens 2 and WOD

WOD
20 Man Makers -2 30# dumbbells--pushup-L row-pushup-R row-clean-press
30 burpees
25 95# cleans

KM womens 2
Find partner, groin Kick, hammerfist
Elbow 1 2 3 7
Knees
Break Fall to back
Finish Choke from front 2 hand pluck
Choke from front against wall
Choke from front with Push

KM class

Worked with John today. Taught him the beginner three week program

KM class LI
L R
R LH knee
Forward Knee
On ground belly, dodge kick, roll, two punches from knees, up to forward knee
Front kick from ground
Roll, find target, Front Kick
Choke from the Side

Sunday Workout

21-15-9
Handstand Push ups
Bar Dips
Push Ups

21-15-9
Lunges with 45# bar

15-12-10
Punch Press

Got Punch Press from David C. Like it. Bury one end of bar in ground the load other end with plate and use punching technique. Good Hip Drive workout!!

Inst Train/Snatch Test/KM Open

Instructor Training-me David Matt
Knife Straight stab--inside defense-forearm into elbow driving back
Overhand stab

Snatch Test
100 16kg Snatches in <5 min
Made it in 4:40-No hand wraps or tears today

KM Open(great class today. Students Rocked)
L R R Elbow off Shove
Knee off Shove from Rear
Front Break Fall hard and soft
Forward Roll
Forward Roll into Knee
Pivot to rear then elbow
Choke from Rear against Wall
Choke from Rear with Push

Crossfit WOD

For Time....
20 105# Shoulder to Overhead anyway
40 Burpees


One of the few WODS you can segment however you like. I went with 5 &10

Time 5:34

Yoga

Bought and downloaded the the Paul Grilley Yin Hip Series. Excellent, can't make it through the full hour but very very good.

Hevy KB Presses

(yesterday)

Press circles-Four rounds
16kg x 3
24kg x 3
28kg x 2
32kg x 1
Failed 32 on last round right

Fran & KM womens 1

Fran
21 15 9
Thrusters 65#
Pull Ups
Time 4:35!!!

Finisher -Three TGU each side Three Windmills each side

Man this is always the toughest WOD but it is a great capacity test once every 6 months. Happy to be in mid fours, glad it is over

KM womens 1
Ground position
Getting UP (two hand)
Groin Kick
Palm Heel strike
Down Hammerfists
Groin Hammerfist combination
Choke from Front two hand pluck (pluck and kick only)

Heavy day

3x5x105 cleans
5x1x185 deadlifts
3x5x105 shoulder presses
3x5x170 squats

Sprinkler Play while mowing with Nubb---Loving Life!!!!!!!!

Fine Workout

Five rounds
Using 2 16kg kettlebells 5 reps of each segment-bells stay in hand

Push Up-Goblet Squat-Swings-Military Press-Snatches
50 bag strikes

Second Part
50 sledge strikes
25 PUll Ups
20 min of Pad striking

KM Open Class
Elbows and straights
20 sit up strikes-20 sitting-20 knees -20 standing
Front knee
Front Kick
Front Knee and kick combo
Reactive Kick on Knife touch
Reactive Kick on knife touch with weapon scramble
Bear Hugs from front (3)

WTcF Fight Gone Bad

With Irv and Mark
Three rounds

Pull Ups
Push Press
20kg Swings
Lunges
Slam ball

Total 390

KM LI

Groin Kick
Groin Kick-down hammerfist-knee combo
Knees
Choke from Rear
Eyes closed random choke from rear.

KB KM and Yoga

Kb 16kg Program Minimum 12m 30s work 30s rest
(16kg 20kg 24kg) Presses 3-2-1-5pullups--Three rounds

KM with TD
Front knee-Front Kick
Elbows 7 dry
Elbow#4 Elbow#3 Pivot Elbow #1 Knee combo
Gun from the Front--cupping (breaking the ice)

Yoga
Lots of Yang work
T-Lots of lunges-Great session

KM Open (teaching)

Some Squatting and Pad hitting with Sam

KM
Movement
Sticky Hands
Advancing Straight Punches
A-B-C- knees-sprawls-groin kick
Build this combo: Elbow 4-Elbow 3-Pivot into Elbow 1--Knee. (lliiikkee it)
Choke from Rear

Finisher---L and R to pads, attacker chokes, make defense then pick up bag that has padlock key, race and open pad lock before padholder counts to 3 and runs down and beats your ass. If lock not open 10 burpees

Viking Warrior

Viking Warrior Conditioning
VO2Max

Snatch pull down and rack
Cadence 4
40 rounds of 15s work 15s rest--Total 160

Summer WOD

AMRAP in 7 min
Squat Cleans 65# (sucked on knees)
20 Sit ups
4 complete rounds

Added Three ladders of four rungs of 16kg C&P

Washed three dogs
Set 1000 lady bugs free
Set out two mantis egg sacks

KM womens 6

Good graduation for small class!
Stretches
Defenses Dry
A-B-C-D exhaustion drill--hammerfist, groin kick, knee, sprawls
1 min in circle of death with three attackers
Escape from guard-kick out
Escape from guard-find cell and dial 911

KM with David

Four Tabata-like rounds of.....
8 segments-30s work 15s rest-Dave do one, I do one

Round 1 Hand striking
Round 2 Knees and Kicks
Round 3 Defenses LI and LII
Round 4 Weapons (gun knife stick)

Good training-such a different world working in my slick, hole filled back yard.

WOD -KM and Yin 3

WOD
Three rounds
Run 400M
7 Jumping muscle ups (hard today, need to loose 5-10)
21 swings

KM
Ring push ups-left rights
Groin Kick-down hammerfist
Shove --attack high or low pad
Front Kick
Headlock from side

Yin
Mat work
Cow face legs
Squats
Sphinx
Tripod

Beach-and Zumba

Went with Prisca to her Sr Center Zumba. Great fun, awesome teacher, fantastic students but I am worlds works dancer

WOD
Surf 300
Stood in the surf and did 100 snatches, 100 presses, 100 Goblet squats

WOD and KM LI (teach)

WOD
20 100# Push Press
25 Pull Ups
30 24kg Swings
35 Incline set ups
40 Burpees
Time 15:45

12 rounds 30s work 30s rest bag work

KM1
Sparring
Ground and Pound--plow the field--Ground and Pound
Knee Burpee Ladder 7 rounds
Side Hammer Pivot Elbow 1 Knee
Elbow 2 Elbow 1
Side Kick-advancing
Choke from Side

Rest Day

Body saying rest day....Yoga and Kirkland V, and good conversation with all my girls.

KM in WTcF and KM womens 5

Worked with David C

Three rounds
Front kick-round kick-knee (5x each leg)
15 Thrusters 55#

Closing attacker control
straight-with center line spin-off punches- combo all with round kick

Explored Ice Pick stab defense

Later in day
15 Min on bags

KM womens 5
Punches from knees
Punches from sit up
Choke from Mount
Headlock from Mount

Great Blog Post!!

Failure Training by John Whitman

Any Krav Maga instructor worth his salt knows that we are making a mistake if we just train techniques. Techniques have to be applied under stress, during drills and in scenarios that come as close as possible (given logistics and safety issues) to reality. This is a basic tenet of our training. “Success” for our students can’t be measured by their understanding of the technique…to the extent that it can be measured at all, it has to be measured in their ability to perform that technique adequately under extreme stress.

But what happens when they fail? What tools or training are we giving them when the technique doesn’t work? When the gunman pulls back on the gun too fast for us, or we fail to trap the knife arm? This is a worthwhile topic for discussion and, in my opinion, a totally legitimate area of training that many of us might not be exploring. As instructors, we should ensure that our students training includes real-time reactions to situations where our vaunted techniques get fucked up.

The obvious (and very Krav Maga-like) solution is aggressiveness. If you miss the gun during Gun From The Front (for example), burst in, catch the gun any way that you can, and counterattack like a madman until the threat is neutralized. But I want to give me students a basic strategy for how to burst in (all call this family of defenses my “Oh shit” defenses…not sure how I’m going to publish that). Once they understand the defense and can execute it aggressively, I want them to experience failure and react aggressively and decisively to that situation. I build into the training drills moments of flawed technique or extra-sharp attacker reactions and make the defenders deal with it.

There is a downside to this training. I can almost guarantee the following: if you incorporate drills where the defender must attempt one technique, fail, and then transition to some other movement, at least some of your students will cheat the first technique in order to prepare for the second. This is obviously unacceptable. They must make the initial defense decisively and aggressively…and THEN make adjustments on the fly if things don’t work out. (Can you think of a better metaphor for life?)

This last observation begs the question: when in training do we incorporate these sorts of failure drills? If we introduce them too early, then we destroy the student’s confidence in the basic technique. A good rule of thumb is to let the student train on the basic technique until they have a good, solid understanding and can execute it well under stress. Once they have that ability, start pushing the envelope. Introduce them to real-life scenarios where failure is certainly a possibility, then give them tools to use in those situations.

Obviously, we must start with basic techniques and principles—not simply because those techniques and principles are inviolate, but because those tools allow students to act decisively and aggressively, and it is decisiveness and aggressiveness that will safe their lives. Once they have those basic ideas, they must transfer that decisiveness, they must use that aggressiveness, during higher stress situations that are outside their comfort zone. When we do that, we are bringing them a greater measure of safety.

Kettlebell WOD

Five Rounds/bell can't touch ground/20kg kb/2.5 min break between each round

5 left snatches--5 right snatches--5 left c&p--5 right c&p--20 swings

This was hellish, especially with the 20. Confirms my lactic acid recover time is ~3.0 min. Had to drop to 3 snatches and clean/presses last round.

KM and Yin 2

Choke from front-thruster-pull up ladder to 4
Structure during palm heel
Driving Palm heels
Structure during straights
Slow drives
Hard Straight Drives

Palm-Elbow-Knee combo
Choke from front one hand pluck
Knee-sprawl

Yin-- Explored T and Pigeon and forward fold over ankles-not butterfly.

Seminars and SS

Houston Alexander seminar. Some decent cardio drills ( side to side hop, two bear crawl-pushup clap ) Truthfully it was fun, but did not really learn anything. Got in the ring for 15 seconds with him-felt ok about it. First he almost knocked Scott out, then drove him into mat from about 4ft in air--bad hit on head and neck. Uncalled for, unnecessary, and damn dangerous for a person with a pre existing neck condition. Just a dumb ass move---pro or not.

PAR seminar
Gun from Front cupping
Gun from front on knees
Gun from some one in your guard
Gun to you head from mounted.
Practice and the for real with redman

** Had a validation experience in that the first take away from redman did not come of as clean as I would have liked, I immediately went to head butts and take down controlling gun all the way and making disarm. Also with Dave, gun hit floor, and without thought, we were fighting for it. You always work toward the goal of adaptation on the fly-it worked today.

Still had energy when I got home so.....
Squat 3x5x155
Dead hang pull ups 3x5
Push press 3x5x100

Krav womens 3 (teach)

Couple of 32kg presses and kicks before class

Practice front chokes
Groin kick-down hammerfist-stomp combo
Palm heel-elbow-knee combo
Elbow 3
Groin Strike
Bear Hug from rear arms free
Bear Hug from rear arms caught

Triplet WOD

Triplet for time (Irv and Mark joined in)

21 Tire Flips
21 Sandbag Snatches
21 Kettlebell 16kg presses (each arm)

400M run

15 Tire Flips
15 Sandbag Snatches
15 Kettlebell 16kg presses (each arm)

400M run

9 Tire Flips
9 Sandbag Snatches
9 Kettlebell 16kg presses (each arm)

Time 13:30 (happy with that)

Krav Maga LI

Dave taught and did a good job
Ground Position
Kicks from the ground
Getting up from the ground

Yoga and Striking

TD over for first training. About 45 of SD..
Stances
L & R straights
Elbow #1
Groin Kick
Knee
Choke from Front-two hand Pluck

Yin Yoga
Series
4 quadrants of hip and back
long poses.

Maddi's Broke Foot

Well first kid with a broken bone. Maddi took out a foot on the skateboard yesterday. There was never a doubt it would be her, quite the daredevil. Tough kid ever since the first cells divided. Made it into the world when many others didn't. Love her and am proud of her. Not for a broken foot-just because she is who she is.

Prisca's subject

5 TGU each side 24kg

45 min of PiYo. I was Prisca's test class as she preps for certification. She is going to do fine!

Almost same WOD as yesterday. David and I Do combative to pad across mat and back. Immediately follow with prescribed exercise across mat and back. Other person goes.

L-R straight Punches----sandbag presses
Hmmerfist-----------High hold presses
Palm Heel Strikes-------one arm kb press
L-R Elbow---------------Sandbag cleans
Side Hammerfist/elbow----push ups

Forward Knee------------Air Squats
Front Kick--------------Lunge
Knees-------------------High knee Hop
Front side back round combo.

KM (open)
sparring
7 Elbows dry
Elbow 1 driving to pad
Palm Heel Driving
Front Kick. penny on pad to simulate weapon drop

Wrist releases
Choke from front (one hand pluck)

Yard Treks

Irv and I. WOD-Do combative to pad across yard and back. Immediately follow with prescribed exercise across yard and back. Other person goes.

L-R straight Punches----sandbag presses
Hook Uppercut-----------High hold presses
Palm Heel Strikes-------one arm kb press
L-R Elbow---------------Sandbag cleans

Forward Knee------------Air Squats
Front Kick--------------Lunge
Knees-------------------High knee Hop

About 30 min. Note to self, more grueling than it looks.

Filthy 50 (35)

Man I just did not feel like working out today!!!! I did and I finished so an exercise in determination if nothing else

35 Box Jump
35 Pull Ups
35 20kg swings
35 Walking Lunge
35 Sit ups
35 Push Press 45#
35 Supermans
35 Wall Balls
35 Burpees
35 Rope Jumps

Time 19:57

Heavy Press and KM womens #3

Heavy presses
20kg--24kg--28kg--32kg
2---------2-------2-------1
Six rounds

KM womens 3
Choke from front practice
Elbow 2 and 7
Knees
Choke against wall from front
Choke against wall from rear
Choke from front with push

Quick SS#5 & KM LI Class

Squats
3x5x150
time to go by 2's and check nut.

KM class L1
AMRAP 3 burpees-5 slams
Round Kick
360 defense/shoulder touch counter practice
Three people-one pad holder-one holding you back with belt of following..
Knees
L R
Ground and pad
plank
Finish with Round kicks.

Maddi's Birthday!!

Well officially a pre teen now. 12. Had a great birthday, Linda took her on a shopping spree (lots of things I think are too short) Then to Stella Nova for a make over. She looked beautiful but oh man, way too grown up. Mom fixed her a blue berry pie, she got a ipod nano. Just her and I went to the Pet Expo with Pixie. Had a great time. It was great seeing her smile so much!!! Really enjoyed our time-remembered carrying her around the block like a football and touching the lucky leaf. Love this kid

Running WHAT?

Ran >4k
I hate running but beautiful day, took off, heels killing me, knees aching, nuts hurting but after about 1k, felt better and was afraid to stop. Crappy form, slow time, but no stopping and first run since last fall. Iced heels and pilled up -morning should be lovely. I hate running

Rite of Passage

ROP
6 ladders 4 rungs C&P 16kg
9 TGU each side

KM open (teach) WOD and SS#4

WOD
Six rounds using double 16kg
Long cycles 3 kb pushups-5 swings-3 clean and press-3 snatches

SS#4
Squats 3x5x145
Squats left a little to be desired today. Should have done them first.

KM Open
Sparring during laps
L-R-R Elbow
Forward roll
Knee line with roll between

Bar Arm choke
practice
eyes closed and spin
two attackers choke while kneeing
pad ally with random choke

Survival

Well, this has certainly been the most stressful work week in a very long time. Eight balls in the air each day every day. Only threw one thing-other than that, handled things OK.
Perspective. Got this good friend I work with. If you were handing out cancer, you would want her to be in the back of the line, just such a gentle soul with a servants heart. Well she had a little surgery, and found she was in front of the line. You know, here you are life trucking along--then one phone call, a few words, and your whole life changes.
I know that in all things God can bring good, I also know that it must be horribly scary to wake up every morning and remember you have cancer.
Fuck cancer. I hate it and what it does to good people.
Got to remember God is in the miracle business, if you win, you are a testament to His healing-if you lose, you get to be with Jesus, no pain or crying.
I am better of ignoring my own mortality. Right now -today-I am healthy and cancer free, gaining the wisdom to appreciate that more every day. Bad days are relative

FG WOD

Stressful Day WOD

Lots of Vodka
Serenity music
Quiet time
Yoga
Meditation
Before the storm

Perfect WOD!!!!!!!

SS#4--WOD2--KM Womens (teach)

SS#4 (lunch)
Squats 3x5x140
Cleans 3x5x100
Presses 3x5x95
Pretty happy with form and progress

WOD2 (before class)
10 sets of 10 (100 total of everyting)
Burpee into pullup on the jump
Sledge strikes

KM Womens #2
sprawl-ground position-spin-get up
find partner-groin kick-down hammerfists
driving hammerfists

Learn
Elbow 1-2-3 dry
Elbow 1 to pad
Knees
Choke from front Two hand pluck

**wanted to get to more, but had new student and would rather get it right.

SS#3

Day 3 of SS squats
Squats 3x5x135
Power Cleans 3x5x95
Press 24kg 3x5 (each arm)

*think I tweeked an elbow on the presses. Jumped right on the 24-should have laddered up a bit

Helen +1

Helen +1 round
(4 rounds)

400 Meter run
25 16kg kb swings
12 Pull Ups

Time 17:47

SS#2

Squats
3x5x130
Still working the technique

Military presses
3x5x115
A bit heavy, too much arch in lumbar

Mowed yard in between sets

Tabata something else

(4) 8 rounds 20s work 10s rest
Kicks
Push Ups
Sit Ups
Combination on BOB

ETK+ Second WOD

8min
High hold military press double 16kg
4 rounds 16 reps

7min
Floor press (tombstone) pad double 16kg
5 rounds

Starting Strength 1

Going to work the Starting Strength program for Squats. Probably the first time in my life I have ever performed a back squat with anything resembling decent technique. Book is a gold mine!

( Squats 3x5x100 first time just as a knee tester )

Today
Squats 3x5x125
Weighted Pull ups with 16kg kb 5x3

KM Womans (teach( and WOD

KM woman's 1
"No"
Stances
Ground position/movement
Hammerfists
Palm heel strikes
Groin kick
Choke from Front two hand pluck (Pluck and kick only)

WOD
Heave KB military Presses
5 rounds
2 20kg
2 24kg
2 28kg
1 32kg (missed 1 on left)

WOD & KM1 & KM2 (teach)

WOD
10 swings 1 burpee, 10 swings 2 burpees.........10 swings 10 burpees 11:15
100 sledge swings

KM 1 (Jen)
Punching obstacles
A B C kick activities
Back to Back 360 defense
Balance drills

KM2 (teaching)
Sparring, L1 defenses, during laps
(sparring-no contact, alternating, 50%)
Hand combo L R Hook R Uppercut R
Kick practice down mat (all kicks)
Teach spinning back kick (target on side)
Bear Hug from Rear (leverage on finger)

ETK+ (sort of)

WOD1
Squat 3x5 100#
Should press 5x5 100#
--In between each shoulder press set, I did 20 kicks...front, side, back, spinning back, combos

WOD2
Squats 3x5 100#
Double kb military press 16kg & 20kg 8x5 (alternating the heavy side)

**I did two rounds of squats because I have been watching some of Rippetoe's technique on the squats. Baby weight, but no pain in knees-and at least the beginning of some correct lifts. Ordered Starting Strength last week.

Snatch Test Day

Goal 100 snatches under 5min then 100 presses under 4min

Snatches 16kg 4:20 pr
15min break
Presses 16kg 3:15 pr

ibuprofen and stretching time now. could have better paced the presses. Snatches are still a problem on the drop-but did OK. May try 20kg next time.

Slow Iso Day

After yesterdays high intensity double workouts and graduation KM class slowed it down with concentrated iso movement. Feel really good-just the right WOD

24kg TGU 8 per side
16kg Windmills 15 per side (3x5)

Women's Krav Maga graduation

16-18 girls--me, redman, Chrildress.

Stretch
Lapping review of technique
Read story set tone
Hammerfist down--turn--knee back then partner
Palm heel down-turn-knee back then partner

Redman activities
Choke from mount--to redman bear hug---to fight through pads---to knees
Dogpile---to groin kicks--to knees.

Absolutely awesome class!!!! Great intensity. Very pleased after only 5 weeks of training!!

WOD2 today

ETK +
Double 16kg snatches-plus 8 L-R combination on bag 9min
Swings 20kg 6m

Smoked after today
Taught Womens Krav Class graduation--ROCKED!!1

WtCF WOD1

Irv and I and new dude-Gary

Eight Hurtful Things (25 reps of each, 1 second iso on lockout)

Jump Box 25# weighted
High Hold double 16kg press
Knees to Elbows
Deadlifts 135#
Sandbag Snatch
Swing 24kg
Burpees

Total time 19:50

Finisher--Striking laps (5) up and down yard with pad holder
L-R-Hook-Uppercut,  Elbows,  Palm heel strikes,  Front Kick,  Knees.

Death by Pushup

On each minute add 1 more push up until number is not achieved in the min.
Example: Min1-1push up....Min 2-2 push ups.....Min 3-3 pushups

22 Rounds total (22 minutes)
Total Push ups- 253

ETK+ (AND Mahli's bike update)

First things First...Mahli learned to ride her bike today!!!! More on this on later blog for sure

Heavy Grind
WOD 1
Jerks 9min 20kg ~65 reps
Deadlifts 6min 185lb 25reps

WOD 2
Double above presses 6min 16kgs 40reps
Dead Hang Pull ups 4min 17reps

Krav Open (teach) & Nub WOD

Nub WOD (Mahli's workout)
Second Saturday training with..
Purple Man Drag----Kettlebell deadlifts---Lots of MT knees--Ground and pound on purple man--
Medicine ball catch---Focus mitt work--Into the octagon for a couple of rounds of combos with purple man. This kid has talent!! If I can keep her love up.

Krav Maga Class
Had all class outside concentrating on bad footing areas
12 stations of work around field for warm up
Hook
L-R-Hook in areas of bad footing
L-R-Knee in areas of bad footing
Elbow 7 & 2 the pivoting Rear elbow to pad
Choke from Rear with Push
Choke from Front with Push
Fight through kick shields to make it through gate door

KM 1(teach) and 2nd WOD

Just felt good today. Things came together at work, physically 100%, beautiful day
WOD (second today)
8m double 16kg snatch then sledge strikes (rounds of 10)
6m 24kg push jerk--rounds of 6 per side

KM level I teach
ground and pound
pre ground defense work
Choke from front two hand pluck practice
Choke from mount
Headlock from mount
Escape from guard bottom

1/2 Murph

WTcF with Irv over lunch

Murph (1/2 due to time constraints)

1/2 mile run
50 pull ups
100 push ups
150 squats
1/2 mile run

Total time 17:50  (Irv 20:01)
Good pace to make another under 00:45:00 full Murph

Krav Maga LII (teach)

Gun cupping (redirect and control counter)
30 min or 45s each combative combinations
Group attack 1.5m in middle. Gun pulled at any time
Standing Guillotine defense

Small WOD
8 min Mil press 20kg-ladders of three
6 min Goblet squats-5l 5r

ETK+ & Krav womens 5 (teach)

The WOD should be surviving the chaos at work. Taking a toll.

WOD for ETK+ light ballistic day
5 min 30s/30s 16kg snatches
8 min 30s/30s double 16kg thrusters

Krav Women's 5
Sit Up punches
Multiple pad ground and pound with stomp at end
Choke from ground
Headlock from ground
Escaping from guard (bottom)
On back --any of above attacks

Sandy Krav

Sandbag+Krav practice with Scott. After each sandbag superset we done one minute of combatives each for a total of 6 rounds each.

Bearhug Squat/Clean 2x10
L-R-Hook-Upperhook
L-R-R Elbow

Push Press/Snatch 2x10
Round Kick
Front Kick

Windmill/Shouldering 2x10
Shove-L-R-knee
Forward knee-L-R

Finshed with 50 gun from front redirect and controls each.

Kid WOD

Fixed some bicycles and began teaching Nub (the last remaining Denton girl) how to ride without training wheels. Good and Bad. What am I going to do when they are grown??

ETK+

Finally got my hands on the program. I like it a lot. I am still figuring it out and may do some customizing, but all in all makes sense. Today was day one and this is what the dice brought me

Heavy Grind Day
Session 1
20kg Military press--8m--71 reps Used ladders of 4 rungs
20kg Squat---5m--Goblet Squats--20 reps Used 4 reps sets

Session 2
20kg+16kg See Saw Press--5m---48 reps Used sets of 12 alternating the heavy bell
Pull Ups--8m--overhand kipping--52 reps. Suck at the overhand thing.

Program Minimum

12 Min Swings 16kg
30s/30s
5 Min
TGU

Got ETK+. Like it

Krav Womens 4 (teach)

A-B knee drill though out

Target present strike-eyes closed

Elbow 3
Groin strike
Stomp

Bearhug from back arms free
Bearhug from back arms caught
Closed eye random-with grocery bag

Hammering G.I. Jane

10 rounds (100 total) for time

10 Burpees with a pull up on the jump
10 12lb sledge strikes

Total 22:53

Crappy day WOD

One of those days. Growth is in the discomfort as RH says. Anyway,,

5 Rounds of the doublet

Double 16kg 3 reps of the following progression
pushups..swings..clean and press..snatch..squat

24kg 3 clean and press (each arm) then 3 snatches (each arm)

Helen

Three rounds for time
400k run
21 Swings 20kg
12 pull ups
Time 13:00

Slow time but not too bad considering how sick I was two days ago. Nub participated with me...had chalk all over her face

Noro #2

WOD was hurling with the second episode of the noro virus in two weeks. Unpleasant way to cut weight.

1/2 Murph

Needed a tough one after the Orlando calories

Run 1/2 mile
50 pull ups
100 push ups
150 squats
Run 1/2 mile

Time 18:14

Goal for full Murph is 45. Made it once in 44:xx. Was sick for two days after. Today was a good split time, but back half would have been slower.

PS Happy Birthday NUB!!!

Two today

Military press ladder in am
5 ladders 5 rungs 16kg

4 rounds
20 floor press
20 row
20 goblet squat
10 windmill

Sent from my iPod

Orlanda two

100 snatches. Push up. Squat. Sit up

Program minimum
30/30 swings 12 rounds
5 min tgu

Sent from my iPod

Krav Maga open (teaching) & WOD

WOD sandbag
Bear Hug Squat 3x10
Clean 3x10
Push Press 3x8
Snatch 3x8
Windmill 3x10
Shouldering 3x10

3x1 32kg presses each arm (missed one on left)

Class
20 20
Gun cupping and control 20 (normal, height change, distance change)
Some hand combative (shove r, random target, l r Elbow)
Kick combos
Front Side knee stack
Front Back pivot stack
Frong side back (three pad holders)

Krav Maga LII (teach)

Everybody at fights, four of us in class. We all played with gun defenses and did 48min of Krav Fitness class.

Oh yea and surviving the stomach virus. Prisca, not so much. Bless her good Lord!!

ROP (full)

Rite of Passage (full on)

5 ladders 5 rungs 16kg C&P
5 pullups after each ladder
3 min rest between sets.

5 min of swings max effort 125 total

Made er up (PR)

21-15-9
Knees to Elbows
Bar dips
Hot potatoes 16kg (still working on these)
Swings

Clean and Jerk
135
135
135
145
150 (PR)

Dead Lifts

Taking it easy on shoulder after yesterday.

5x5 Deadlifts 185#
20 min yoga

I know DL's are light lightweight. I am in dire need of some hands on technique training.

Jen and Family back to Cali

Goodbyes suck. Jen and family trucked back to Cali this AM after a year here. Yea she has to live her own live and all that suff. Yesterday I had best day ever with Charlie-it is like we discovered each other. I swear he just started saying Pa-Paw and getting to the point of being a functional playmate, and there he goes in the Budget truck. Note to self--It ain't about me. Godspeed little family. "Prayers and kiss for a safe trip"

Training Speak-abbreviations

Some folks have asked about the cryptic postings. Maybe this helps

kb---kettlebell
C&P----clean and press
VWC---Viking warrior conditioning from the book of the same name. A VO2Max protocol
15s/15s----15 seconds of work followed by 15 seconds of rest
TGU---Turkish Get Up
MP---Military press (pressing without the clean)
16kg-----whatever kilogram
WOD---workout of the day
10x5---ten sets of five reps
2 Ladders 3 rungs---do something 1 rep then 2 reps then 3 reps. Do it twice
AMRAP--as many rounds as possible
ETK---Enter the kettlebell book
PM---Program Minimum protocol out of ETK
ROP---Rite of passage protocol out of ETK
ROM---Range of motion

Post a comment if anything you see on posts that are not on here.

KM open (teaching) and Wod

WOD
45 min of Krav Maga combinations or defenses with David
45/s each--no rest. Good workout
100 16kg kb snatches
Raked yard
**shoulder wasted now--tomorrow leg, core, or push**

KM Open
Worked off Seattle subway assault
Ground position
Getting Up
Stomp
Being on back feeling rain of punches
Blocking punches from ground
Avoiding punches and getting up while dizzy
Bump
Trapping techniques
Roll
Put it all together-some pairs doing awesome with natural techniques coming out!

Heavy and Gun

Me and Irv

6 rounds

3 muscle ups (jump as little as possible)
3 left C&P 24kg
3 right C&P 24kg
20 gun from front redirect and control. (mostly cupping)

Krav Womens1.1 and light WOD

Sore from workout yesterday. 100 pull ups kipping style which I haven't done in a while. Abs, lats, shoulders.

WOD (light)
20 swings-20 squats-20swings-20mountain climbers-20 swings-10 burpees-20 swings-20sit ups-20 swings-2 laps
2x5 l and R snatches

6 rounds
30s l snatch
30s rest
30s r snatch
30s rest

Women's (great class about 20 girls-strong)
Groin Kick
Hammerfist forward and down
drill
Palm heel strike
First half of Choke from front 2 hand pluck

Krav Maga L1 and WOD

VERY Pissed about BP!!!!
10x10 pull ups
10x10 push ups
15 min. Max Heart rate 170

Worked reaction time punches, and clinch work with high cardio
Choke from rear

Heavy Kettlebell Day

All using 24kg. Full recover between all sets >=3 min

10 TGU (5 each side)
( a 24kg bell over your head is great incentive to not fail )

50 Suitcase Lifts (25 each side)

4x3 Military press

4x5 Dead Hang Pullups

Krav Maga Open (teaching)

Two Tabata rounds
Front kick variations
Reflexive defense against Front Kick
Bear Hug from Front arms caught no space

Thanks Russell for your help. You are a assistant instructor in my book

Post Snow Workout

Three inches of Snow...WHAT??
Viking Warrior 40 rounds 15s/15s Snatch
Tabata sledghammer strikes
Two additional Tabata rounds with Russell--bodyweight and striking

Cardio--snowball fights, building snow people, chasing kids and yelling "get your hood on....keep your gloves on etc etc.

Fight Gone Bad Like

Irv and I

Round 1-Sandbag 50lb
Zercher Squat
Shouldering
Snatch
Push Press
Shoulder Lunges

Round 2-KB 16kg
Swings
L arm mil press
R arm mil press
L arm snatch
R arm snatch

Round 3- Striking 30s/30s
L-R-Bob-Right
L and R elbows
Groin Kick (alternating legs)
Round Kicks
Knees

Krav Maga L1 class

Scott P as guest

360 and inside defenses
Sit back to back...up and defend one strike or stab

Left-Right forward knee
Left-Right switch left forward knee

Lay on belly find pad holder, either of above

Slow L-R sprawl-roll-up Fast and hard L-R

Sandbag day

Bear Hug Squat 3x10
Clean 3x10
Push Press 3x8
Snatch 3x8
Windmill 3x10 (kb 16kg)
Shouldering 3x10

Heavy Ladder

4 Ladders 3 rungs 24kg

L Military Press
R Military Press
Dead Hang pull up

Active Rest-various bag kicks and mowing

Body needing a week of recovery. Been hitting it hard since week before test and it is beginning to show. Shoulder, Elbow, especially knee-little dings just not getting better

Super Sunday WOD

Used 20kg today
12 min
30s/30s swings

10 TGU each side

Ab Ripper from P90x
(Hurt my back more than worked abs)

Krav Maga L1 (teaching)

Straights
Hammerfist to side
Groin Kick

Core work getting ready for sitting defenses
straights from knees
straights from sit up position
Side hammer from chair
straights from chair (front and side)
Groin kick from chair

Choke from Side
Choke from Side from chair

KB WOD

7 Rounds
Long Form
Double 16kgs
Four swings-four C&P-4 snatches-4 squats

Last night
Heavy day
Worked up to 3 singles each side 32kg press
Couple of 135 Cleans with Will's instruction

Mahli's big week

Two Front teeth GONE!!!

TWO nights in a row, stayed in her bed ALL NIGHT.

Good steps toward her independence.
Bad juju for my dependence. : (

WOD Kelly

Three Rounds

Run 400M
20 Jump Box
20 Wall Ball

Time 15:47
We'll call this one "Knee agony". Really sad running

Krav Maga LI (teach)

Fill in for LI

Straight Punches
Advancing straight punches
360 defense progressions
Inside defense progressions

WtCF Stacker

16kg kb stacker

30s swing
30s rest
30s swing 30s squat
30s rest
30s swing 30s squat 30s pushup
30 rest
30s swing 30s squat 30s pushup 30s slingshot
30 rest
30s swing 30s squat 30s pushup 30s slingshot 30s (each hand) military press

Trained Irv on hot potatoes and ground up snatches

Lunch WOD

Using 95lb barbell

30 Clean and Jerk
30 Deadlifts
30 Military Presses

Elbow is tweeked for sure. Hyperextended I am guessing from chops or one arm
swings Saturday.

ROP (sort of)

3 Ladders 4 rungs C&P
2 Ladders 4 rungs Mil Press
(Had to change to Mil Press due to sore elbow)
9 each are TGU (sets of 3 each side)

Krav Maga Open (teaching)

Worked up to Side Hammerfist\chop combination
Side Kick
Advancing side kick
Back Kick
Advancing back kick
Spinning back kick (from side)
Advancing side kick/back kick/striking knee combination

KB Day

Raining
Done the 30 min mp3 KB workout with 16kg

Tough!! but good

KB Heavy Day

Military Presses
Three rounds
20kg--2
24kg--2
28kg--1
32kg--1

Snatches
12 each arm 24kg

Swings
10 32kg

Krav Maga Womens 4 (teach)

Practice Knees, Groin Kick, Hammerfists

Combatives
Elbow 3
Groin Strike
Stomp
Uppercut back kick

Drill ground and pound jump up into stomps

Self Defenses
Bear Hug from back arms free
Bear Hug from back arms caught
Bear Hug from back lifting

WOD at St A

3 Rounds
Row 500M
7 Thrusters 95#

Somewhere around the 15 min mark.

Back at it

PM
12 min 30s/30s
Swings
Active rest--jumping jacks, push ups, squats, moving

5 min TGU

Finisher
5 Figure 8s
10 Windmills
5 Goblet squats

Level III Krav Maga TEST!!!

First Level III Krav Maga students In SC!! Three hours of total violence with THE best students ever. About dead at this point... but so alive and well!!!! RICE-rest-ice-compression-elevation.

Thank you GOD for the health to play at this level!!

Krav Maga LI (teach)

Deck of cards- combative for number on card

Spades-any hammerfist
Clubs-Any elbow
Diamonds-Any knee
Hearts-Any kick

Round Kick from ground
Choke from front One hand pluck

Krav Maga Womens 3 (teach)

Groin kick- down hammer fist
Groin kick-L R palm-Elbow-knee
Choke from front 2 hand pluck practice
Choke from front 1 hand pluck practice
Elbow 2 and 7
Groin kick-elbow 7
Choke from front against wall
Choke from front with a push

White Trash WOD

12 Days of Christmas
Do it Just like the song
1 Turkish Getup
2 Double 16kg kb press
3 Dead hand pull up
4 Knees to Elbows
5 Burpees
6 Thrusters (45#)
7 Frog Crunch
8 Box Jump
9 Pushups
10 Tuck Jumps
11 Sit Ups
12 Overhead squat (subbed air squat)

40 min. A long slow grind!!

Krav Maga LII (teach) and train

Personal LI and LII training session with Troy

LII
All hand strikes
All leg strikes
Circle of death (LI techniques)
Front, side, Back breakfalls
Choke from front against wall
Choke from rear against wall

Viking Warrior Conditioning 1/2

One Half Viking Warrior
16kg 15-15 40 Rounds Snatches
Cadence 4 dropped to rack. Total 120

Finisher
2x5 Dead Hang pull ups
15# halos and windmills to loosen shoulders

**No workouts after noon Wed in prep for test.

Rite of Passage

Five Ladders-4 Rungs 16kg
C&P (one of the ladders 20kg)

Random time 4.5 min
Total 110 swings (hip snap was tough after ladders)

Reading in John

Modified CF WOD

Go 12 total min. (3 full rounds)
*With a continuously running clock, set up for 60 seconds. Subtract the number of squats completed from 40, and do that many pull-ups in minute two. In minute three, sit up again, subtracting the number completed from 40. Do that number of push-ups in minute four. Minute five is sit ups again, and minute six pull-ups.

Finisher 30 20kg slllloooww goblet squats
Windmills 16kg 10 each side

*I subbed sit ups for squats because of knee. Lowered total from 60 to 40. Go 45 next time. Averaged about 25 sit ups per min.

Reading in John

Krav Maga L1 (teach) & ETK PM

KM
R ground elbows-right knee
L ground elbows-left knee
Rear groin strike-pivot-knee
Choke from Rear--surprise attack remainder of class
360 Defenses
Finisher -forward knee-strikes-elbow-knees drive length of mat

Kettlebells
ETK Program Minimum using 20kg
12 min 30s swing 20s jogging
6 min of TGU

Krav Maga Womens (teach) and KB

Just a less than stellar day all way around, but still blessed

Krav Womens 2
Palm heels
Elbows
Choke from front 2 hand pluck
Choke from front 1 hand pluck

Kettlebells
Swings
3x5 24kg 28kg 32kg
Presses
3 rounds of 3-2-1
24kg 28kg 32kg (failed on 32kg on left couple of times
Snatches
5 left 5 right

Krav Maga LI&LII New Studio!!

First workout in new studio!! Good feel! It was me and Alex's 4th studio training together over the last say 7 years. Broke the mats in right.

LI
Groin Kicks-move
10 tombstone punches
Combo-Groin Kicks, down hammerfists
Shove-10 strikes-groin kick-downhammerfist-move
Ground position
Front kick from ground
Buck trap and roll from mount

LII (test Prep-hard and fast class)
Inside defenses with counters
Punch defenses from the ground
Exhaustion drills up and down the 30yards of mat
All LI chokes
More exhaustion drills
More inside defenses with counters
Various Bear hugs

Reading in John

C&J Ladder

Still a bit under the weather.

5 Ladders
4 Rungs 16kg C&J
(10 each arm each ladder. Full C each rep)

In between ladders, walked through LI and LII curriculum in prep for testing

Reading in John. Offered services to church.

Snatch

Bit under the weather

100 16kg snatches
(pull down to rack-saves my should and adds work)
5:20 PR

20-20-10-10 15s bell down rest 10-10-10-10

Started reading John. Good church day!

Krav Maga Instructor Training

Childress and I

All L1 and LII in prep for LIII test. Went about 75% on combatives and about 60% speed on defenses. Went well

Finished Reading Sermon on Mount and on Plain out of Luke.

Krav Maga L1 (teaching)

Tough Class. Last one in old place. We left some sweat to remember us by.

Ground Position-back
Getting up

Tabata style 8 rounds
20s iso-----15s work----15s rest
Plank--punches
Side Plank--elbow #1
Leg Lifts---Groin Kicks
Squats---Knees

Front hard break fall
Roll into Side Position
Side Kick from Ground
Get up--attack

KB Heavy Day (likeee)

Good Heavy Workout

KB kg 20 24 28 32

Swings (3 rounds) 5 5 5 5
Presses(3 rounds) 3 2 1 1
Snatch (2rounds) 3 3 2

Like this one.

Krav Womens 1.1 Teaching

"Ticket" Lecture
Groin Kick
Hammerfist-forward and down
Combination--Groin kick, down hammerfist

Choke from the front (pluck and kick part only)

I absolutely love teaching these classes!

WTcF WOD

Two Rounds 10's and 20's

10 Sandbag Snatches
10 Weighted Dips 25#
10 Weighted box Jumps 25#
10 Pull Ups
20 Deadlifts 135#
20 See Saw Presses 16kg kb
20 Squats
20 Burpees
20 Windmills 15#

8 min rnd 1
3.5 min rest
9 min rnd 2

Krav Maga L1

Matt teaching

Built combos
Groin kick-straight-knees
Elbow-knees

Person to person knee drill-cardio

Choke from front 2 hand pluck

Person to person choke

TGU

16kg TGU
10 Each side 20 total
(Much harder than it sounds)

Windmill
20 Each side
(had to drop from 16kg to 15lb after first set of 5, still working on flexibility)

Reading-Sermon on Mount

Kettlebell Day

Three separate segments

5 rounds of 5 reps each arm
24kg push press

25 Figure 8's
16kg

5 rounds of 5 extended reps
Double KB 16kg's
Bell Push up-swing-clean-press-rack-snatch-rack-squat---=1 rep

Prayer and Meditation
Reading-Sermon on the Mount

A Worthy Wedding

Usually I am not excited about a weddings but today was different. Can't state enough how much I love and respect Leigh..plus she is one of the most talented Kravists I have ever worked with. Trained with her several years and today watched her get married. Awesome!! Josh is a great guy. It is just so refreshing to see young people loving Jesus more than each other, and serving others more than themselves. The world is better off with folks like these two around. A rare gem indeed...and....a great evening to hold my wife's hand. God bless you good guys!!! Big adventure ahead.

Prayer and Meditation
Reading-Sermon on the Mount