Saturday

Damn fine day at the fair with everyone including Anna. Great singing dancing from the girls on the way home. Lots of great food and smells and lights. LOVE IT!!

WOD
Month 3 Week 1 5-3-1

KM Open
Eyes strikes with burpees
Bear crawl pace sitter
Rear Elbow
Groin Strike
Rear Hammerfist
Combos out of the above

Choke from rear-stationary

KM training

Childress and I
5 min each
LI
LII
Stick
Knife
Gun

Wed WOD and womens 4

WOD
10 Rounds
10 12lb wall balls
10 pullups

buy out- 50 sit up punches and some bag work

Womens 4
bearhug night

Lunch WOD

10 rounds
1 C&J (95# first 5 115# second 5)
5 pullups
10 pushups
15 squats

Yesterday
Hit some pads but nothing focused

Easy Like Sunday

1 hour Yoga, foam roller, and resistance bands (5# only)
nice

Sat WOD and KM

WOD
5 Rounds
100ft bear crawl
100ft lunge with 3 burpees after each 6 lunges
Above with 20lb vest

5-3-1
deload week month 2

KM Open
Stomp
Side Kick-stationary and advancing
Back Kick-with combatives
3 Person drill-2 attackers
Choke from Front One hand Pluck
25 knees each

KM Advanced (teach)

Helluva class. I got to play

Bear crawl to pad and ground and pound... on call move to next pad and ground and pound. Once around mat, get up with partner and any Level 1 attacks for 1:30. then back to laps

Resistance band strikes: 20 with bands 20 to pads
Right straights
Left straights
Right Elows
Left Elbows
Right Knees
Left Knees
Right Front Kick

1.5 min of burpees while partner rested then
immediately on back to try to get out of mount with attention paid to weapon draw.

TOTALLY spent by end of class!!!! Awesome

WOD and Womens 3

WOD
5-3-1 Benches
12m 30s work/30s rest swings 20kg
10m TGU with 20kg
100 sledge swings

KM 3
Side and Back hammerfists
Choke from front with push
Choke from rear with push

Row

5K Row
22:03
Avg split 2:12
Last split 2:03

Worked on technique but pretty happy with time

Easy day

Yoga, foam roller, Resistance band rehab work.

531 & KM Open

5-3-1
Month 2 week 3-all but bench

KM Open
worked on hooks and uppercuts
worked on 1-2-3-4 combination
used those combination with alternating of BAS to pads
Dog Pile to knee to unlock padlock
Bearhug from front arms free
Bearhug from front leverage on neck

13 Min of Hell

Back at the studio with Childress
Do Each full out for 1 min with 5 sec transition

R Band Punches
Called hand strikes to pad
R Band Knees
Pad knees
Gun Defenses
R band Front Kicks
Called pad Kicks
Knife Defense
Sit Ups
Stick Defense
R Band Push Press
Burpees
Fight from Mount while totally exhausted.

OMG was this a puker!! Weapon Defense and ability can suffer under stress and fatigue. Need to do gun d more frequently

Perfect WOD

AM Yoga and Foam Roller

PM--First fall day in mountains, 67, breezy, leaves falling, sun just perfect--I mean perfect. Took my bag and walked to park and set up on the basketball court for "fight gone bad". Fininshed with nothing left, packed up and just walked in the autum sun. Damn fine day-doesn't get better. Mountain air cleans a body and soul

Resistance Band overhead press
TRX one leg lunge
Wood chopper with Resistance band
TRX knees to chest
Burpees

Three Rounds

Thanks God for days like these

TN today

Stormy night. Morning brings overcast skys with all the sounds, sights, and smells of home on a drizzly morning. I always feel like a little boy here. I see some bridges up the road up that I really don't want to have to cross. Today I am just trying to love and savor..and not think. As the idigo girls say "Less I seek some definitive-the closer I am to fine"

TN 4

AM
Foam roller and Yoga-shoulders still sore so....


PM
30 min audio kettlebell--killa
Shoulders now numb

TN 3

Good Yoga, foam roller, and Resistance band

Too sore for a PM WOD

Fun day at the knife shop!!

TN 2

AM
Yoga and Foam Roller
Resistanced band striking
L R Lelbow Relbow Knees Front Kicks 50 each

PM
Tabata Rounds of Each
TRX row
1 min rest
Lunges
1 min Rest
Pull ups
1 min Res
Sit Ups
1 min Rest
TRX Push ups

Donny and I went down to Alvin and Darrens gravesite. Reminesed

TN two

AM
30 min of Yoga and Resistance band
Tris Bis Hams Quads Abs Thursters about 50 each

PM
21-15-9
Snatch (21 each Arm)
Goblet Squat (21 each Arm)
2 overhead carrys across yard
50 swings

WOD and KM1

WOD
Childress and I beating the crap out of each other for 40 min

KM1
Advancing punch
Retreating punch
Inside defense
Inside defense low
360 defense
A-B kneee drill through out class

Dreams

OK only you guys would understand-or maybe not and just think WTF. My old sensei used to say that after a while in karate, you will notice that you will begin to win the altercations in your dreams. My BS flag immediately went up, but as months went by, I found this to be close to the truth. As you reprogram your body and mind, so go the majority of your dreams. Last night I had a VERY vivid dream and woke up immediately knowing the strategic error I made.

In the dream (already sounds like a biblical story huh) I ended up in a situation with three attackers but only fighting the main one. At first it was hand to hand and then weapons. He was bigger and meaner and truthfully I was scared, but I was the better more experienced fighter (thanks peers). We would engage-I would take damage either getting to the inside OR waiting for his first weapon move--, then I would gain the advantage, make some good strikes or cuts, then step back to evaluate and to see if it was enough for him to quit. It wasn't. This happened about 3 or 4 times and the fight ended up pretty much a draw with a LOTS of damage to both of us and neither physically able to continue.

I immediately woke up knowing my mistake. The mistake I kept making was in paying the price to gain the advantage, then giving it up each time to evaluate his willingness to continue -- also in being a nice guy and not wanting to inflict more damage than the minimum necessary. I kept wanting to do just enough to make him quit. In reality, I had no hope of reading his mind or properly estimating his determination. I kept over estimating his "quitting point" because I was using my life as a reference. The result was that we both ended up with a lot more injuries than if my definition of "neutralize the threat" had been "render him UNABLE to fight while I run away" instead of solely "make him want to stop long enough for me to get away". The bare bones mistake was the periodic stopping to orient and evaluate. A slight change in thinking but a BIG change in strategy and tactics. ( I do realize both definitions of "neutralize" have their place-for example had I been a woman in the dream (of course there would have been hella bigger issues with that one ; )

Of course this is exactly what I teach and talk about with my mouth almost every class. But sometimes the lesson has to be truly brought from your mind to your heart. There is mind faith and there is soul faith. Very rarely do we get a chance to move a belief from one place to the other without having to pay the full "moving fee" to get it there---but---every now and then there is enlightenment--(or too many Cheetos before bed). In either case, maybe it is just a step in my own personal growth, but I learned something I already knew.

Morning ramblings by Jeff

531 and women 1

5-3-1 M2 W2
Bag Work

KM1 women
get up
groin kick
forward annd down hammerfist
groin kick hammerfist combo
palm heel strike
choke from front 2 hand pluck ( first half )

Back at it

Feel better today.
WOD
50 Lunges with Sandbag 50#
40 ground to overhead sandbag
30 Pull ups
20 24kg swings
10 16kg snatch (each arm)
5 24kg presses (each arm)

M2 5-3-1 wk1

Wk 1 Month of 5-3-1