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

New Year-Reflections and Resolutions

All of it in a nut shell.

Reflections
Physically- This years best achievements were successfully completing Krav Maga instructor certification (the hardest physical test I ever endured) and learning to properly use kettlebells -which I love. (thanks Scott and Sam)

Family wise, I will call this the year of recovery. We lost Prisca's mom in 08 and much of this year was spent getting my wonderful wife back to her joyous self. God, Pixie, Oscar, and Zumba turned out to be the magical recipe. A learning experience for all us.

I figure at end of year when we are all in front yard dancing, singing, screaming, laughing with all the neighbors and about $300 worth of fireworks-its allllright. Alls well that ends well

Resoulutions and Goals
I want to train harder with a core group of warriors whom push each other to the very edge. Extreme Krav Maga and Extreme fitness challenge.

I want to give back what God has given me, and have a class of my own were I teach a few people whom would otherwise not have the opportunity or the money to train. I want to make a difference in their lives by giving them mental and physical strength.

Finally my resolution-I want to be grow closer to God. Truthfully, I feel this area of my life has slipped in the last year. I have became physically stronger, but spiritually weaker. I resolve to spend more time exercising and training the spiritual part. Physical strength means nothing without a strong spiritual base from which everything flows. I want to get back to meditation and time with God.