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