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
Friday, April 30, 2010
Thursday, April 29, 2010
Wednesday, April 28, 2010
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
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
Tuesday, April 27, 2010
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.
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.
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.
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.
Saturday, April 24, 2010
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
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
Wednesday, April 21, 2010
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
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)
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)
Tuesday, April 20, 2010
Krav Maga LI
Dave taught and did a good job
Ground Position
Kicks from the ground
Getting up from the ground
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.
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.
Sunday, April 18, 2010
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!
45 min of PiYo. I was Prisca's test class as she preps for certification. She is going to do fine!
Saturday, April 17, 2010
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)
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)
Friday, April 16, 2010
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.
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.
Thursday, April 15, 2010
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
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
Wednesday, April 14, 2010
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
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
Tuesday, April 13, 2010
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.
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.
Monday, April 12, 2010
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
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
Saturday, April 10, 2010
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
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
Friday, April 9, 2010
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
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
Thursday, April 8, 2010
FG WOD
Stressful Day WOD
Lots of Vodka
Serenity music
Quiet time
Yoga
Meditation
Before the storm
Perfect WOD!!!!!!!
Lots of Vodka
Serenity music
Quiet time
Yoga
Meditation
Before the storm
Perfect WOD!!!!!!!
Wednesday, April 7, 2010
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.
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.
Monday, April 5, 2010
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
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
Sunday, April 4, 2010
Saturday, April 3, 2010
SS#2
Squats
3x5x130
Still working the technique
Military presses
3x5x115
A bit heavy, too much arch in lumbar
Mowed yard in between sets
3x5x130
Still working the technique
Military presses
3x5x115
A bit heavy, too much arch in lumbar
Mowed yard in between sets
Friday, April 2, 2010
Thursday, April 1, 2010
ETK+ Second WOD
8min
High hold military press double 16kg
4 rounds 16 reps
7min
Floor press (tombstone) pad double 16kg
5 rounds
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
( 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)
"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)
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