TGU and Presses

20-14-8
TGU 16kg kb
Sotts Press 25#

Happy with the TGU. Healthy enough to do complete get up.

How Fit are You #5

Not doing dead lifts...period
Subbed Max Squats

Squat 185 (4 times this is what destroyed heels-I could have gotten maybe 20# more but why push fate)
Handstand pushup on fense 8

8x185=1480

God willing, I will repeat the 5 consecutive workouts next year

KM teach Open

Cardio Opener

Punching over the moon--10 punches in each of seven postions
on back
shoulders up
sit up
knees
all fours
push up
ground and pound

Worked striking and offense from chair
groin kick,,knee,,punching,,side hammers

Choke from Mount defense and variations

Great Class!! Last two Saturdays have been rocking

Instructor Training

Worked on both versions of Side head lock. Seems I can do the roll better at full speed that slow speed. Drop hip first on slow speed

Upward stab. Forget the slide down disarm-too unreliable-- use the turn shoulder in and cup with other hand method.

Lots of just free rolling and exploring-David trying a cross hand throat protect, worked oK. Lesson fight dirty quick. Got tied up once and had nothing- had to tap. Bad situation, Clinch Pick necessary to survive if for real

Jen added a good womans perspective to everything and rolled hard with us.

How fit Are You #4

Tabata Squats then Muscle Ups
Min round of squats x total muscle ups

16 Squats x 10 Muscle Ups* =160

Subbed 3 dips 3 pullups for 1 muscle up

How Fit are You # 3

Row 1000m
21 65# Thruster
21 Pull Ups
7:01

Rowed an additional 2k

How Fit are You # 2

15 Clean and Jerk
From ground each time. No rest at bottom.
105#

Clean and Press
3 rounds (each arm)

16kg 20kg 24kg
reps 8 4 2
12 racked squats

KM womens 2

Laps with choke from front practice and get up practice
Elbow 1 2 3 7
Elbow 1 to pad
Knees
Finished Choke from Front two hand pluck
Choke from front with Push
Hair Pull from Front

How Fit are You #1

Max 1 rep bench 215
Rest 30s
Max Pull Ups 20
20x215=4300 = 4 points

100 sit up punches
100 sledge strikes
100 strikes
100 rope roles

Monday WOD and Knife

WOD with David
10 Atomic pushups
10 Swings
9 Atomic pushups
10 Swings
8 Atomic pushups
10 Swings
...
..
.


Knife Defenses
From Back
To throat Left
To Throat Rght
On Ground from mount-Defense from Krav Maga Alliance

Sunday fun

WOD 30 Each chipper
Goblet Squat
Pull Up
KB swing
Lunge
Sit Ups
Push Press 65#
Supermans
Slam balls
Rope Jumps
Burpees

Finisher mowed.
Kept good form

First WOD and KM teach

WOD
Resistance bands used on all
50 of each
Lefts-Rights-Combinations-Elbow-knees-front kick-up chopper-down chopper
Finished with 50 knees to chest on suspension

Krav open
laps
Mat widths
Lunge forward backward--bearcrawl, pushup--long jump squat--advancing burpees---shrimp, setups

L and R, Groin Kick, Knee
Getting up 4 ways--face down spring up--360 roll with momentum get up---360 roll with spring up--regular get up

Worked not getting kicked in head defense
Punch-sprawl-roll away from kick--up--groin kick--knee
Pad drop to face to simulate stomp---roll out at arm movement- up knees--
Went to three person on this one

Heels are back feeling like crap after 5 days with totally nothing then one day of work. SUCKS!!!!! right now, screw it.

KM teach (II and women)

L II
3 rounds Bas
Mat tracks with combativ s
Straight knee forward roll MT knee forward roll regular knee
Choke from front against wall
Choke from rear against wall
then followed each with attack with LI

KM Womens
Get Up
Groin Kick
Hammerfist down and forward
Palm heel strike and mat drives
First half of Choke from front two hand pluck

AAARRRGG!!!

Second set of DL's tweaked back but good. This is the second time. Stupid-little warmup and stretching, questionable form, been off weight for 3 weeks because of heels. Did I mention stupid?? Anyway got a preaching from David--good friends tell you the truth---"you are not going to be happy until you are crippled, I'm coming over, working out in front of you, and reminding you I told you so"
Sadly he is right. So hopelessly addicted to the endorphins, I have not taken 3 straight days off in---can't remember. God and body telling me something. Chronic heel problems, tweaked back, elbow extension.. If I was talking to ANYONE I would say "you are over training". Why do I not listen to my own advice-as I said addiction. Gonna take a week for-reals. Just teach

531

531 M1 Wk 1
Squats and Military Presses
Thought I would try starting this again. Heels are hopeless

Krav Maga teach

KM Open
Cardio-bag circuit
stomp
shrimping
defending punches from mount
buck trap and roll
shrimp out

WOD
Dave was my bitch for 21 min of all attacks-armed and not armed
I was David's bitch for the next 21 min of attacks armed and not armed

Good Training

"Coe"

7 Rounds
10 65# Thurster
10 Ring Pushups

TN WOD

Did a "filthy fifty"
Actually 30
Using suspension, bands, and bodyweight

TN WOD

21-15-9
Pull Ups--Atomic Push Up--Resistance Band Squats

100 Resistance band punches
40 Front Kicks
50 lawn mowers

Met some kid at park that is leaving for military. Introduced him to a Crossfit WOD

TN

Yin Yoga

TN WODs

Yesterday
30 min Ultra Timer Intrevels with 3 Bas rounds

Today
AMRAP in 20
TRX Suspension
6 push ups
10 Knees to chest-Left-Right
15 Steep angle rows

Finisher
25 each leg Suspension Lunges

Snatch Test

Yesterday did about 15 min of band work

Friday
16kg Snatch Test
100 snatches in <5min

Time 4:25

Still don't have great technique--lacking some hip drive on the up swing and I feel that the drop is not close enough to body. Happy with time.

WtcF Wed

Irv and I
Two Rounds of....

30s Work 30s Hold
Pull Ups/Hold high
Front Squat 45#/Hold down
Push Up/Hold halfway down

15s Work 45s Hold
Left KB Press/Hold high
Left KB Press/Hold rack
Sit Up/ Hold V
Right KB Press/Hold high
Right KB Press/Hold rack
Sit Up/ Hold V

Later in day
Worked up to 5 reps of 185 bench press

PM

Program Minimum

12 min
30s work 30s rest
20kg swings

10 min TGU

9 each arm presses

Yoga

600

5 rounds of 20 reps Each

Pull Ups
Sit Ups
Push Ups
Squats
Bar Dips
TRX knee to chest.