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