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