Shoulder PT 2

WOD's have been OK but controlled. Trying to hit Sunday-Wed

Went to PT today. Some progress because doing everything they said and nothing bad. I don't feel healing but shoulder seems less angry. David added two more exercises, a stretch and modified 1 of the existing ones. Reminded me again that shoulder rehab is coercing shoulder to get better--NOT pushing it. ANYTHING that causes elevated level of pain is bad at this point and to be avoided or subbed for something that does not cause pain. (even if that is counter to all my instincts) Anyway at this point-I would say at least pointed in the right direction and armed with knowledge.

Palmetto Gun club day

Fun Day
Bob and I took day off work and spent great day at PGC with a whole trunk load of fun.

Reloaded for first time--45ACP. Did it the budget way-get all equipment to reload .40 S&W for about $120 and reload for about 50% of cost. Enjoyed

Shot and rate
--Ruger 22 rifle with red dot. Loved it. Would be great for Maddi
--Ruger 22 MKII-mine love this gun would be fantastic with a red dot
--Ruger .357 single action revolver--good shooter on budget. Reload 38 wad cutters as cheap as .22
---S&W 1911 .45--OK but not in love
--Ruger 22 MK III with Red dot ..Loved it
--Glock 17--did not shoot enough to know-- but appears can't hit shit
---Glock 27 with 23 mag. --mine-- NOT a target pistol self defense only need more practice keeping in black at 20 is best I can do for now

Long Range 200 yards
---AR15 with iron sights---did not like
---.308 custom with scope---Freaking loved it!! 3 out of 4 in X and 1 inch group at 200 yards first time shooting it. Damn fine gun

Thanks Bob for a GREAT day!!!!!!!!!!!!

Shoulder and Status

Been a while since I posted quite frankly because I been slightly depressed about progress of shoulder. I can do relatively little upper body work 100%-shoulder is so weak it is now just collapsing. Krav Maga/Self Defense/Crossfit/ all these things are not only a big part of my life, but my fun and stress relief. I have had lots of breaks injuries and dings in the past, but I could always see the end and knew the time frame. This is a different story--- especially at 50. In the words of my PT "shoulder are a crap shoot". Looking at about a year no matter what. Do I keep pushing through carefully, half ass doing things, or do I chunk it-focus on getting healed, and find some other HEALTHY thing I love. Maybe after first of year make a decision depending on progress. Below is where I am (mostly so I can remember)

11/31 Saw Dr Caldwell for MRI results. Small rotator cuff tears (not uncommon) but main problem appears to be SLAP Labrum tear from 10 oclock to 2 oclock (superior labral tear from anterior to posterior). In addition have "sheepishly weak" rotator cuffs due to year long problem. Gave me some pain meds, prescribed PT with the best shoulder expert around, back in 6 weeks to evaluate. Possibly injections or surgery

12/6-PT with David. VERY good smart guy with 15 year should experience. I learned MUCH!!!. His diagnostics agreed 100% with MRI. SLAP Lambrum tear. This severe of a tear shuts down the muscles around joint. Some are totally shutdown, others very weak and unstable. PT cannot fix shoulder. His voice and words more pessimistic than optimistic. Assigned 4 of the best exercises for the cuffs and see where it goes but again more prepping and strengthening and hope than progress.

catch up

WEd 10 rounds Bas and womens 1

Saturday
Tabata this
pullup pushup setup squat

KMO
knee groin kick ladder
Back kick progressions
and Knife to throat hostage--halloween special

Tuesday

WOD
L1--Good class, Got to test the spear bridge in 2 circles of death (360 and knees). Also watched the students whom are familiar. Worked well!!!

KMA
Everything against wall
Bobbing weaving, slipping, hook covering
sparring off wall
striking off wall
kicking off wall
"finding the hole" on any wall pin
Choke from front against wall (using kick)
multi attacker-preemptive spear and stack

Monday

Yoga hour at GEL

WEd grad

10 Rounds BAS with jump rope during break

Women graduation

Gun Saturday

Range time--combat focus shooting with Glock. Target shooting with borrowed Ruger MKII .22. Shot good groups with .22 but numerous jams. Bad ammo?

21-15-9
Front Squat--Tricept Press--Box jump

Stop Cancer seminar. 3 combatives and all gun defenses. Really REally good

CWP waiting when got home... YEAH

Steet Clothes Tuesday

WOD
3x30x185 Bench DL and Squat
3x30 Pullups

KMA (Street clothes training)
Good dark rainy wet night
Hand combatives on 3 surfaces
Kicks/Knees on 3 surfaces
Bull in the ring (grass)
Circle of death with LI defenses.

Learned--everything shortened, jeans kill acceleration in leg stuff, apprehension to slipping hurts commitment and power. Stacking is paramount Best defense against 4 in these conditions would be (at least for me) would be SPEAR, stack, shove, draw.

GEL Yoga

Yoga at GEL

Saturday fun!

WOD
3x10x135----Bench, DL and Squats

1 hour of gun defenses with Elliot


KMO
Knee Fence Sprawl against early recognition bearhug
Defense agains bearhug from front--arms free, leverage on neck, arms caught.

Wed workout 2

WOD
10 rounds Bas 30 jump ropes in between rounds

KMW 5
Ground work

Felt much better today than yesterday!!!

Wed workout

Felt like crap today but pushed through WOD anyway. Enjoyed teaching

WOD
Benching worked up to 3x5x165
Most since shoulder problems-sore but OK this AM
30 Pull ups
30 Tricep presses

15m hitting pads with Leigh
Dave's KM class

KMA
Sparring including ground work
Buck Trap Roll
Choke from Mount
Headlock From Mount

Saturday day

Allergy sucking the life outta me

WOD
30m resistance bands

5m bike
21 Thrusters
5m bike
15 Thrusters
5m bike
9 Thrusters

Gun training L4

KMO
Round kick variations
Buck trap and roll progressions

Wed play

45m pad hitting

KMW 4
Bearhugs

Tuesday

Dave Back
Took L1 class as WOD--Palm heel, rights, choke from the front one hand pluck

KMA
9 min sparring r1-hand progression r2-kick progression r3-freespar
Elbow 3-1-Knee combination
Groin Striking
Uppercut kick
Bearhug arms free--with multi attacker striking/dragging
Bearhug arms caught-with multi attacker groin kicks
Touched on bearhug lifting

Blah Monday

On the good-- David C is back on the mat teaching.

WOD
15 min aerobic bike
15 min bench pressing
3 Rounds Tabata sledge, set ups, bag strikes

Fu****ng Awesome Saturday

First Fall day 75 breezy PERFECT!!!!

WOD--1.5 hour Warm Yoga at Charleston Community Yoga

KM O
15 station 1m circuit
Elbows 1 & 7
Choke from Front with Push

Home
Adult beverages
Combat Focus training with Mahli
Bike riding and photography
Mahli and me sitting on top of clubhouse in autumn breeze
Knife draw and cut practice

Damn fine day!!!!!!!!!!!!!!!!!!!!!!!!

Wed 9/29

WOD
3x5x155 Squats
25 45# weighted lunges
12 Sled pushes

KMW
Side Hammer
Back Hammer
Elbow 2
Front and Rear breakfalls
Choke from front and rear against wall

Tuesday long day

Wod
3x5x155 Bench
3x10 Pull Ups
3x10x45 Overhead Presses (rotater cuff testing)
3x10x40 Dumb bell Rows

KM1
Front Kick combination
360 progressions

KMA
L1 combatives and defenses from chair
--with surprise weapon to induce freeze--
Hook
Uppercut
#4 combination
Rear Bar Arm Chair

Monday 9/26

WOD
worked up to...
3x5 185# DL
3x10 GHR
3x20 20kg swings
15 min bike

KM1
Tabata kicks and knees
elbows 4 and 5 with combinations
Choke from side

Monday 9/26

WOD
worked up to...
3x5 185# DL
3x10 GHR
3x20 20kg swings
15 min bike

KM1
Tabata kicks and knees
elbows 4 and 5 with combinations
Choke from side

Saturday fun

WOD
10 rounds Bas with 30 rope jumps during break
Worked with David on testing A. heel

KM O
Knee Variations
Stationary Choke from Rear

Tuesday Road trip

WOD before trip
21-15-9
Pull Ups
Front Squats

Bi and Tris

Had an awesome time with the Maddi on the road trip. Blink 182, My Chemical Romance, Matt and Kim in Charlotte. Concert was very very good and really enjoyed spending time together. Great NIGHT. Wish I could do this all time!!!

Monday Yoga

Did the Yoga class at GEL. Really good.

Leaving tomorrow for the daddy/daughter road trip to concert. Will be nice to spend some time with Maddi. However, doesn't change the fact I hate traveling

DeLoad week fun

Friday WOD
Combat Focus Shooting Practice

Saturday WOD
Hot Yoga at Charleston Community Yoga---Loved it! Just what I needed

KM O Saturday
All outside! Fun perfect day
Combinations
Fighting off wall
Fighting through door
Choke from behind with push

Crazy Week catch up

Taught 5 classes in last 3 days--can't even remember which is which except advanced. L1 covered--multi attacker---kick night (subbing Adams) and something else.
Advanced was sparring--knife>icepick on ground from Whitman, Headlock from side roll.
Note--find a way to get gun defenses in advanced class

WODS
5/3/1
Fran 4:40
Bas and Pad training.

I am done for a few days.

Run???

Don't know why but went for a 2 mile run about 6:30am after the Linda birthday blowout last night. Suspect the cortisone but felt good to sweat it out

Sat catch up

Can't remember the WOD wed-go figure

Today
Fight Gone Bad Twice!
First 3 rounds
Lunge-sled pull-set up punches-pushups-bike
Second 3 Rounds
Bag Work

30 Min weapon work with Emma and Emmit

5/3/1 squats

KM O
Ground Punches (hammerfists)
Worked up to choke on ground

Tuesday

WOD
Tabata Rounds
Elliptical, Bike, Set Ups, Hand strikes, Kick strikes

KM 1
8 run Ladder---squat, lunge, mountain climber, groin kick, knee
Broke Arm training
Intense combatives--elbow, palm, hammerfist, moving and combos
Pad alley
Wrist release

KM O
Sparring progression
Knife---transition to repeated stab against wall
Side choke from ground--weight back

Shoulder Step 2

Ok 6 weeks in and nothing getting better. Went to Dr. Cortisone in ass, Lots of Cortisone shot straight into shoulder, 6 day Prednisone script. Xrays looked good-no bone spurs or impingement.

See how that does. Next step if necessary is MRI

Good Saturday!!

Dry Glock practice
TDI blade practice
Combat focus shooting

WOD
28m Bas all around exercise
Pad hitting

KM O
Elbows
obstacles
Chokes against wall (outside)

2 naps
Does not get any better!!!!!

Wed and KMW5

WOD
30 X Various Weight of lifting

KM5 Womens

Mon and Tue

Mon WOD--45 min of pad hitting
KM 1---round kick-palm heel--headlock from side

Tue WOD--10 Round of Krav Bas
KM A--Choice combinations--360 with counter--Choke from front against wall
Scenario across dark parking lot to car--approached by 3 attackers

Note on Scenario--guys did a great job in that most would just turn and run given intuition of danger. (however one student stabbed a passerby out of fear and suspicion-not everyone should carry weapon) Interesting observing student dynamics-most were good at spotting blade, however, they knew blade was possibility in mix. Next time (with LIII only) introduce unexpected environment weapons and allow CWP holders to carry training gun as option

Sunday WOD

Three rounds
21 24kg swings
15 Push Ups
9 Pull Ups
600Meter Run

Gun and Knife practice

Great Saturday

WOD
Filthy 30 with 1 min of bike in between each round
Squat
Lunge
Pull Up
GHR
Bench
Bicep curl
Triceps
Pull over
Weighted Set UP
One more can't remember

KM O
Tabata rounds groin kicks and knees
Hook and combinations
Covering against hook and bobbing and weaving
Choke from behind stationary

Roller Derby.

Over to Micah's where everyone was playing worship music.

Tue and Wed Total(PR)

Tue
WOD
20 rep lifts

KMA
1 min striking rounds 10 rounds each
Knife
Icepick
Forward Slash
Upward stab

WED
WOD
Squat 225>>same as July
DL 255 (up 10)
If fucking shoulder wasn't screwed up-I would get 700 with a 225 bench.

KM Women 4

Monday Bas

10 rounds of Bas

Saturday Shooting FUN

Went to range and shot 100 using Combat Focus Shooting
Excellent system!!!!!! Love it and fits right in with efficiency model of empty hand and knife. Great discovery!!!
Really good success (until I got in trouble twice for rapid fire)

WOD
1/2 Murph
.5 mile run
50 pull ups
100 push ups
150 squats
.5 mile run

KM Open
Worked up to Bearhugs from Front
Small but good

Thursday with Firearm

WOD
Typical Thursday WOD--f***ing mow the yard listening to Eminem

Good Part
25 Draw-rack-present Dry combat practice with Glock

Two targets set up
Using Crossman
Draw>>Combat focus shooting>> 2 shots per target
Good practice in efficiency and consistancy

Wed WOD and KM3

WOD
5/3/1 M4 Wk1 Dl and Sq
Also did some light benching on shoulder 3x10 at 95# in addition to regular rotator cuff exercises. Not too bad but felt it this AM. Note to self--GO SLOW

KM W3
Chokes against wall (front and rear)

St Andrews and KM A

St Andrews
*day 2 of rotator cuff resistance band exercises
3 Nautilus circuits
5000m Row on C2

KM A
Kick Defenses and Kick sparring
LIII side chokes from ground

Monday

WOD

8 min elliptical (which is broke)
8 min row
8 min bike

Spent remainder of time doing rotator cuff rehab exercises with resistance bands.

Saturday Fun

3 Rounds

10 Squats 2 Prowler pushes
10 DL 10 GHD 25 set up elbows
10 75# Bench 10 each arm 40# row

KMO
All combatives to do with Bearhugs from Rear
Arms caught and Free.

Thurday normal

Normal Thursday Lawn Mowing WOD in hella heat while replacing fluids with adult beverages.

Wed

Crap I don't like Wod
40 curls and tri presses each arm
30 pullups
10 prowler trips
5 sled reel ins across gym
50 set ups with elbows
Practiced SPEAR drop steps

Worked about 30 min with Emma on striking and constant flow attacks

KMW
Womens #2 Typical plan

Big Tuesday

Today sucked at work. Moved 750lb Argon Dewars all over the lab so that should count as some kind of WOD???!!

WOD
5/3/1 M3 wk3 Sq and DL
Note: did about 50 65-85 pound Bench Presses to test shoulder. First presses in 2 weeks. Felt semi OK. Ached all night. Note to self--slow easy smart

KM1
Straight Punches--Side hammer-Front Kick-Choke from side
Deck of Cards

KMA
Random attacks --breaking off for kick
Headbutts
Spinning back kick
Choke from side on ground--kicking out and armbar

Monday blah

45 min of hitting things testing shoulder. Did some defenses with the L1 guys.

Sunday

Three rounds
AMAP PUllups
20 KB swings
400m run

(800m run on last round)

First work on shoulder

Thur

Lawn care in 100 degree heat WOD

Hope to attempt CWP again this Saturday without cancelling it on me. Trying ATP this time. We will see.

Wed WOD and W1

WOD
10m bike
100 set up elbows to bag
10m row
100 kicks
10m elliptical

KM W1
Standard plan

Long Tuesday

WOD
5/3/1 Sq and DL M3 wk2

KM1 for David
Knees
Groin kick-mouth of hand-round knee combo
Headlock from side

KM A
1000 kick night
10 leg activities--teams chose goal
Foot stripping

Bas and Bike

10 rounds Bas--subbed SPEAR or Bag kick for sprawls
10m on bike.

Been a few days..

After Tue and Wed, 90% sure I have a small rotator cuff tear. Been nursing it T F and S. Today some easy lifting and an hour of yoga.

Wed WOD and Women Graduation

3x10x135
DL
BP
Squats
GHR

Trying to get shoulder and back moving again

Graduated big women class!! No Redman but went OK

Tue WOD and Good KMA

WOD
1.25 hour striking/combo/leg sparring with Leigh

KM A
Tabada pre exhaust
then 5 3m rounds (1.5m each person)
Getting up and out of dominate ground position
LI attacks
Hand strikes-two then to dominate position
Kick-knee strikes-
Wrestling with Gun

Bar arm choke from Rear including pulling
Knife to neck from Rear (hostage)

Healing day

12m elliptical
10m row
10m bike

15 foam roller and stretching

Saturday

Training with Leigh and Dave
Hostage knife from rear, throat sides, front.
Tested Fence theory

5/3/1 DL's but tweaked back. Not enough warm up of focus, stupid

KM Open
Choke from front with push. 4 new folks

3 day catch up

Mon WOD
5/3/1 at home
Squats and 100 lunges

Tue
WOD
5/3/1 Bench
Pullups 30
Bi and Tri

KM1
Ground kicks
and Circle of death

KMAdvanced
Mat run combination
Take down #1
Defense against take down...Knee--Fence--Sprawl

**Really f***ed up my shoulder on the breakfall, we will see if hurt or injured.

Wed
Wod
10m Elliptical
100 Crunches
10m bike
100 Set ups
10m run
100 SPEAR and Knees

KM Womens 5
Groundwork

Sunday

20 min KB workout
Chopped down stumpy ah la Big John Tate
lots of work
Foam Roller

Sat WODand KM

WOD
5/3/1 M3 Wk1 DL
Resistance band strikes (400)
8 min on Elliptical

KM Open
Ground position side and front
Movement
Getting up
Ground evasion avoiding head stomp
Front, side and Round kick from ground

GOOD high energy constant work class!!!

Swim

Went swimming with Mahli and Yard Mow while listening to 50 cent WOD

Wed training

WOD
Filthy 25 and 10 min on elliptical-
Interval training

KM W #4
Bearhugs

This week

Mon.
felt like hell and shoulder jacked up
WOD was 10 each side unenthusiastic Turkish Get ups

Taught Dave's class. Basic stuff

Tue
Felt better-still curing for shoulder during deload week
30 min on Elliptical

Taught Dave's class. L1

KM Advanced (fighting handicapped)
Groups of 4-one in middle-defend against any L1
Same as above except water balloon in Right hand-broke baloon=25 burpees
(Improvised defense with broken hand)

Blindfold fighting (hit in nose, pepper spray, blood in eye, eye poke)
1-From clinch blindfolded person names attack as other person throws slow exaggerated strike (knowing what is happening by feel)
2-From clinch blindfolded person names target. Blindfolded person strikes it with appropriate weapon
3-Fighting blind-- Full slow sparring including takedowns. Learned quickly that to lose contact is to die but as long as good contact you can effectively fight by feel-sometimes better!

Choke from Rear with Pull

Articulating self defense after the incident.

Sunday Knife

Filled every water bottle and milk carton in the recycle bin with water and practiced with drawing/stabbing/cutting. Good stuff!!!!!

Saturday

WOD
Month 2 Deload week
3x5 light benches
Tabata bike
3x5 light dl
Tabata bike
3x5 light squat
Tabata bike

KM Open
Built....
Groin Kick--mouth of fist--chop combination
Forward knee--front kick--palm heel

Running away from Ballsey Fran

21-15-9
Thrusters 65#
Pullups
kb Swings

400 meter run after each round

Time 16:19
Avg 162
Peak 173
Cal 318
Recovery 40

Total 685

Squat 225
Bench 215
DL 245

Total 685

Goal was >700 in 6 months. Finishing month 2.

Wed WOD and Women 3

10 rounds of Bas on Bag

KM W
Side and Back Hammerfists
Side and Rear Elbow
Choke from front with a push

Great Training Day!!

WOD
5/3/1 M2 Wk 3 Squats
Worked up to 225x3 PR!!
3x10 ghr
7m fast stepper

KM Advanced
5 min of striking off angle/moving target
Ground evasion from being mounted
Toe Pick take down
Toe pick take down from being stomped in chest, roll to advantage, neutralize
Scenario:
KFC night manager-must complete 3 tasks--check back door, take out garbage, get in your car. Rest of class were hidden multi attackers-any L1 or knife. FUN!!

Sunday WOD

Feel Crappy

Bike Ride
35 min
Kept HR around 140

Make a Change

Been thinking and reading a lot about this lately-namely what is the most effective way to change direction in ones life? Doing study in neroplacticity and mindfulness meditation. Good message this morning that seemed to bring good information together.

1. Change one THING at a time. Proverbs 17:24
2 Focus on victory one DAY at a time. Matthew 6:34
3. Focus on GOD POWER not willpower. Philippians 4:14
4 Focus on what I WANT not what I don't want. Example "be healthy, be healthy" works much better than "don't drink, don't drink, etc" Neuroplasity, mindfullness and focus. Romans 12:2
5. Surround yourself with people who HELP and not hinder. Proverbs 27:1
6. Focus on PROGRESS and not Perfection. Phil. 1:6

Sat WOD (PR) and KM O

WOD
5/3/1 WOD M2 Wk3 Bench
PR bench (recently) 215

Concentric circle (less and less reaction time) attacks in ring with David. Wanted to experiment with reaction time and possibilities-basically cutting responses down to two. See later post on reaction time for results

KMO
Cardio Portion and 360 with knife

PR!

5/3/1 M2 wk 3 dl
Decided to go for it after WOD. 245 on DL. Not bad-work on grip

Wed WOD and KMW2

5/3/1 M2 wk2 Squats
3x10 GHR
3x12 Bench
3 Prowler trips
15 min stepper

KMW
Elbow 1,2,3 7
Elbow 1 to pad
Knees
Finished Choke to front 2 hand Pluck

Tue WOD and KMA

WOD
5/3/1 M2 wk2 Benches
Body Rowes 3x10
DL 135 3x12
Bike 10 min

KM Advanced
Low to high Round kicks
Defense against round kick-absorbing, shin, reflexive, 3 points of contact
Round kick sparring
Guard Reversal off punch from mount--redirect>hook>raise> flip
"popping" off from mount.

1/2 Murph

1/2 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
1/2 Mile Run

(1/2 mile run- around block)

Time 19:53
Avg 158
Peak 177
Cal 372
Recovery 41

Best Training!!

Ok probably the most intense 30 min training ever. Learned so much it took a day to digest. Full gear, full weapons, full options, bad guy could play any roll-good guy had 2 min to tap him or kill him. Dave significantly bigger and stronger as well as an experienced fighter. Out of five rounds had two kills-a mutual kill, stick went was probably a draw. Can't remember the other one.

Learned:
Dave almost always attacked with surprise rush and grab-never a strike. OODA put me way behind and usually ended up in clinch before I could do anything. Need less options-maybe SPEAR and weapon only?? If not for blade would have ended in world of hurt each time.

Weapon use and accessibility is key!!!! Must have determination not to die. Must think. Nothing as we practice. Work on Spear.

Work on clinch control and blade work, work on separation

Damn violent training but the most real I have ever done.

KM Open
Hook
Bob and Weave
Covering against hook
Choke from Rear against Wall

Catch up Post

Tue
KM1
Hammerfists and side chokes

KMAdvanced
Front Kicks against Knife attacks
Front Kick weapon scramble
Bear Hug Lifting from Front and Back
Kick combos---F>S--S>B--F>S>B>R

Wed
5/3/1 M2 Wk1 Squats

KM Women 1
Lots of Women!!

Monday WOD

5/3/1 started Month 2 Wk 1

BP
Push Press 3x5 95# (first time in a while-shoulder felt good)
60# dumbbell row 3x10 each arm
15 min on bike
stretches

Sat KM Wod and KM Open

Went through all LIII ground work

KM Open
Punches
Low Punches
Defense against low punch
Choke from front with push

Friday

5/3/1/ Month 2 Wk 1

Wed WOD and KMW graduation

WOD
5/3/1 deload week.
3x10x135 bp dl sq (115)

KMW
Graduated another class of women. 10. Really good class. Couple of standouts

Tue KM (kicks)

KM1
Palm heel
Punches
(both off shove)
One and two hand choke from front

KM Advanced
All LI-LIII kicks
(skipped a lot-this is about 2 hour class or only one mat length)

Monday at home

95 degrees
Filthy 35 followed by run and partial yard mow. Sweat purge!!

Also took mom (just her and I) to Magnolia gardens for a stroll

FIRST Surprise Party!

After all these years stars aligned and had an awesome surprise birthday party for Prisca's 49th. BIG FUN

Awesome Saturday

Went shooting with Dad

Knife on Knife with Childress (book is crap-do normal defense and use blade as simultaneous multiple strike)

KM Open
Mostly 360 progressions
Defense against front kick (reflexive)

Wed WOD

5/3/1 M1 wk 3 Squats
Exhausted from Sat-wed wods!

Toped out at 175
3x10 bp 135
3xfail GH

KM Womens
Groundwork

Tue (big day)

5/3/1 M1 wk 3 BP
3x10 dl
3x5 pull ups

KM L1
Kicks from the ground

KM Advanced
3 rounds of called strikes
using knee fence (arms)to stop sloppy takedown
Bearhug from rear--arms free and leverage on finger
Scenerio--duck tape hands behind back

Monday

5/3/1 M1 Wk 3 DL
Topped at 205
KB swings 3x15 24kg
Squats 3x10

BIG Saturday

WOD
Squats 5/3/1 wk 2
GHR
30 Min of Krav gon wrong with Childress
Don't go to ground
Don't go to ground
Don,t go to ground


KM Open
Attacks from Side
4 mat lengths, lunge knee squat forwardknee sprint
Elbow 2 combo
Side Hammer combo
Side Kick (out of time for combo)

Choke from side

Womens PAR
Huge turnout
hammer, knee, palm, elbow
escape from guard
escape from mount snow angle

Wed WOD and KMw4

WOD
5/3/1 Bench Press topped 8x175
Pull Ups 3x5 2x10 chinups
Deadlifts 3x10
75 Set up punches
15 Min on bike

KM4
Chokes against wall

Tue WOD and KMA

5/3/1 DLs
3x10 105 squats
3x15 24kg swings
3x5 GHR
9 min on bike.

KMA 4 11 min rounds of alternating technique
Frustrated at the lack of memory

Monday Memorial Day

Double Kettlebell WOD
Pushup--Swing-Press--Squat--Snatch

1-2-3-4-5-4-3-2-1

Then boating!!

Sat WOD and class

WOD 45 min of straight Krav with David'

Class
Combatives and Bearhug leverage on neck, and choke from front against wall. All in ring

531 M1 wk 1 bp

5/3/1 Bench M1 Wk 1
Topped out at 8x170

4x5 pullups chest to bar
3x5 dips
3x10 deadlifts

20m of pad hitting

531 M1 wk 1

3x5 DL maxed at 205
3x10 Box squats 95
3x20 20kg swings
10m bike

Sunday WOD

800M run
20 min EZ Kettlebell Workout
800M run

34:56 Total
avg orverall 148
Peak 172
Total cal 571
41 Recovery
Avg for 1 141
Avg for 2 147
Avg for 3 161

Saturday Fun

Saturday with the girls while Prisca Myrtle Beach

Farmers Market with Crepes
St Andrews to swim
(swim 300 yards)
(Bench 5x 135 155 175 185)
Mall to watch Firemans challenge, buy a shirt, get a free chicken sandwich
Roller Derby

Wed WOD and KMw2

5/3/1 Squats Month 1 Wk1
3x10 135 bensh
3xfail GHR

Womens
Elbow 1-2-3 1 to pad
Knees
Choke from Front two hand pluck
Choke from Front one hand pluck

Saturday WOD andKMO

WOD
Go for Max lifts with Will's new technique
Bench 205
DL 215
Squat 175

Putting 1 plate on boxes really helped squat

Did about 3x3 then singled up

KMO
Dogpile into card pick up into knee
Back and Side position
Round Kick High
Round Kick Low
Round Knee
Defense against round knee--absorbing

Wed WOD

25 practicing Will form
135#

DL
Bench Press
Squat

Will and KM A

Will
Worked on Bench Press and 4 resistance band stretches for bicep, shoulder, lat, and pec

KMA
Last man standing--throw each other out of ring
Full Progression front kicks including ice pick stab
Continued working with icepick stab defense
Escape and Evade, basically hide and go seek with burpees and firecrackers

Monday Crossfit

AMRAP in 20m
5 Pull Ups
10 Wall Balls
15 KB swings

~10-11 rounds

Finisher
10 min on stepper

Sat WOD

Practice Squatting and Dead lifting

Friday WOD

Childress and I

All Gun From Back

Tue Will and KM A

Will
Worked on DL

Km Advanced
Mat runs of favorites
From clinch fight for weapon
L1 strikes-360-defenses from chair
Spinning back kick
Defense against ice pick stab
Home invasion with "living room"

Monday WOD

20min chipper
20min on stepper

Saturday WOD and KM

WOD
Jackie
100 SDHP 45#
50 Thruster 45#
30 Pull Ups

Squat work

KM
3 min knee competition
Elbows 2-6-7 to pad
Worm Wrestling
Choke from Front against Wall
Multi attacker
Blind
Against differing objects in studio

Bas

10 Rounds of Bas on the bag.

5-3-1

5-3-1
Still Wk 1 of Month 6

Worked with Will only on Squats so far. I still need practice. Had to drop 10# on DL, just did not feel safe. 24kg kb for presses. Lots of stretching

Tabata Something Else/L1/LII

4Tabata Rounds
No Rest

Pull Ups
Push Ups
Sit Ups
Squats

LI
Basics with Leagh and Adam for David

LII
4 people
1m random pad strike/1m 360/1.25 min defense
Inside defense against left with counter
Inside defense against right with 2 counters
Outside defense #1 against straight
Outside defense #2 against straight
Verbally diffusing social violence with sumo on call

Easter Sunday

10 Rep Snatch test. 16kg. 4:14
Lawn Mow Wod

Fri and Sat Easter special

Friday
5000 meter row

Saturday
Squats the right way
5 x 5 x 145 box
5 x 5 glute ham
Stetches

KM Open
Stations exercise and combative
28 stations 1:05 per station

Krav Fight Gone Bad

Childress and I
Three rounds each
1:10 rounds 1m rest

Called Arm Exercises
Called Leg Exercise
Hand Arm striking (front side rear)
Kick/knee striking (front side rear
Weapon (gun stick knife)
Self defense (standing chokes etc, strike defending, ground)

Will 1 and KMA

Will-Squat
Forefinger on ring, thumb around squeezing-keeps arm and shoulders tigh
Squat up out of rack-head up-one step back
BIG breath in belly-stick belly out. Toes up-knees out-ass back-balls in water-lean forward more-keep arch in back-look up--drive chest up-push feet out pull hips forward

Use Boxes to practice getting ass back
Use band below knees to press out knees

Stretches and support
Hamstrings-band on foot-knee straight, pull up, relax then on head, then on neck then arms back and push heel up- hold 30
Hip Flexors--Runners stretch-hip forward-hand up then back
Quads-same as above except toe on chair

Glut Ham raise, short bench, bend over head down, glutes and ham pull up--

KM1--ground work and kicks

KM Advanced
Mat run combination
Fighting to side back then strike
Standing guilitene
Three attackers three possible attacks. One good guy on bus and bar, must make good decisions and then articulate

Aerobic day

Training with Will tomorrow so took it easy

40m of aerobic
bike, row, stepper
33 m in zone 3
avg 132
peak 151
cal 585
recovery 31

Sunday WOD

Kettlebell
Ladder 1-2-3-4-5
Push up--swing--press--squat--snatch
Mow Yard
Ladder 5-4-3-2-1
Swing-Press-snatch-push up

Sat WOD and KM Open

WOD
Lynne
5 rounds
Max Bench Press 155 (9 7 6 7 4)
Max Pull Ups (11 9 8 7 5)

KM Open
Elbow 3 and 4
Quick punch, hammer, and groin kick to use with shuttle runs
Stomps
Ground and pound emphasis on looking around
Bearhug from Rear arms Free
Fighting with hands in bear hug (multiattacker)
Fighting with Groin Kicks in bear hug (multiattacker)

Note. Girl completely lost big toe nail. (Bearhug from Rear arms Free) While in bear hug being moved her nail appearently dug into her partners acheles, thus ripping nail up and completely off. Saved nail and gave it to her with instructions to call Dr. to see if reinstall possible. Also gave water and fruit juice. Also bandaged and offered to drive her home or follow to mothers house 2 min away (she refused). She looked fine when left although limping for sure. Notified Matt ASAP to inform what happened

Friday with Childress

Did Rory Drills
G1-G2-G3
D3-D1-D2

When doing Sumo against bigger. Stay tight and low and compact. Lift and Move

Wed Workout

5-3-1 M6 Wk 1
(Staying here until I train with Will)

Tuesday KM Advanced

KM Advanced
Targeting Drill
Bull in ring drill
Bobbing and getting to back
Forward roll knife pick up
Headlock choke from ground
Drill worked it with three people

Took Daves class as a WOD

Monday

R Band WOD
50 Strikes
Straights
Elbows
Knees
Front Kick

Big Saturday and Seminar

WOD fight gone bad
Three rounds
Wall ball
Bag strikes
Push Press 45#
Knees to bag
Sit up elbows

Class KM Open
Getting up
Front Kick from ground
Soft break fall Front
Break fall roll punch
Break fall roll knee on belly
Break fall roll knee on belly escape

Choke from Rear with PUll

PAR Seminar
All Gun Defenses.
Good
On Gun from Guard make sure to cup and keep turned out!!

Thur and Friday WOD

Slow Fran
21-15-9
Thruster 45-55-65
Pull up (broke into thirds)

Friday with Childress
5 2.5 min rounds with 1 min rest
1 of called strike
2 of called strike
3 of called strike
Round 4 Defenses Hand to hand
Round 5 Weapon Defense

Lung Capacity is SUCKING right now. Probably half sick cough from Cali that everyone has and half from not training hard for 2 weeks. Slow road back

Vacation!!

Day 1--Good flight to Chicago! 70 when left, girls had snowball fight as soon got to Kathy's
Day 2--Prisca pretty sick still. Fun with origami. Fried rice and Pancit
Day 3--Cold, Kathy ear and meds prevented her from going out, Prisca stayed home with her. Big J took girls and I on train, taxi to aquarium. FREEZING and huge line so went to museum. HUGE saw Sue. Then to Sears tower but two hour wait there too thank God! So wandered downtown Chicago until train back.
Day 4--Flight to Cali-llloonnngg. To Phoenix then to SF then car. But made it. Exhausted and just visited. Kids had us chicken and fixings
Day 5--Explored where Krav and Zumba studio was. Found awesome doughnut shop. Girls bought grill. Prisca found Three Sisters. Went to Trader Joes
Day 6-- Berkeley Krav Maga. Shopping and bought grill
Day 7-- Went to hilltop mall.(repetitive ride) Prisca Zumba--Grilled out--Mike visited
Day 8--Big Day-Alameda beach, all through Oakland to see Jennifer old place, got donuts and got invited to Khameron kids party. back home took kids to playground, then to Berkeley, then to awesome Indian Rock, then finished with Three Sisters Mexican. We all fell asleep watching the Michael Jackson Video.
Day 9--Awesome day in downtown SF. Pier 39, Chazz'z work brewery, Aquarium, Jungle restraunt. BEAUTIFUL day!! Saw sea lions, great view of the bridges. Mike stopped by late. P and I hit bed early while kids stayed up and played games and had fun!
Day 10--Stay at home day! Chazz and I went and got wire, ran and set up surround sound while girls went out and shopped. Had a few and really enjoyed good conversation. P backed into something in rental so did best I could with toothpaste rubbing compound? who knows...Grilled BBQ chicken and watched Start Trek and lost episodes. Good way to finish night.
Day 11---Found and guessed at a road trip. Went Across bay to HWY 1 Muir Beach in the Golden Gate Recreation area. AWESOME!!.. Beach and hills just beautiful, hiking climbing, beautiful rough ocean. Mahli got baptised by the Pacific. Watched 127 days with Chazz and grossed girls out, then another more family friendly movie.
Day 12---Downtown SF. Chinatown for fake purses, and fortune cookies, walked down to little Italy and ate at Michelangelo...Girls got free roses and good wine. Chazz drove so we got to look at city. (Prisca and I fell asleep on each other on way home) Jen and Mahli walked to store just them as Mahli had dreamed about. Chazz cooked dinner late with great enthusiasm. Watched a movie and had a blast
Day 13--Left for Chicago--SUCKED-hard leaving, been on both ends of the crying, one is as bad as the other.
Day 14--Went with Jeff while Kathy had surgery, talked of religion, and lots of things. Prisca took care of sister. Looked like daughter and mom. Jeff gave awesome gifts. Really great guy and I don't say that about many people
Day 15--Home. House feels goods. Dogs feel Good. Great thing about vacations was that someone fought something--fear or sickness or aggervation every day- BUT- it never stopped us from a single activity. This is why we train

Chicago WOD

WOD
100 Squats
100 Sit Ups
100 Push Ups

200 Resistance Band punches, wood choppers, etc
Stretching

Last Day wod

WOD
Chipper
50 Burpees
25 GHD set ups 25 GHD Back Extensions
50 Swings 24kg
35 Pull Ups
25 Dips

Pad Hitting mat runs

KMWomens 5
Ground work
Choke from Ground
Bar Arm from Ground

aeribic and steriod shot

Went in before trim got Cortizone, Prednisone pack, and perscription NSAID. See if we can get heels back in shape during vacation. DR ORDERS not to play hard!!

30 min of bike, step, row

Rolling and KM Open

Rolling with Childress
Did a lot of Rory Miller GM1 drills
Did Level 5 take downs the one step drills from there
(back, using head to side, low-ankle knee
Defense against take down--
(distance related--knee, spear, sprawl, guillotine

KM Open
Rolling Punches after circle of crunches
Running forward roll while diving for knife
Defending punches from ground
Buck trap and roll
Shrimping

Attack work with cards

Any attack while I sorted cards. Cards was Childress idea. Very good attention and vision divider. Good work. Need to hit more when I have good weapons control and avoid weapon fixation

531 M6 Wk2 &KMW4

5-3-1 Month 6 Wk 2 (repeating month 6 until I work with Will)

KM W4
Bearhugs

WOD and KM1

WOD
7 Rounds
10 wall balls
10 pull ups
Anchor bar striking
Mat run stiking

KM1
Covering against hook and tombstone pad
Choke from side
Drill pad slam followed by choke

House of cards
groin kick--knee--hammerfist--elbow--burpees--choke from side--- pad drive

12/ wod and KM1

WOD
15 min bike
Anchored bar
Striking

KM1
Weapon draw
jab
advancing punch
retreating punch (to draw weapon)
forward knee
Front Kick

Advancing punch-forward kick--pick up card before pad holder beats you
Forward knee==front kick== pick up card and shout number for beat down with pad

Sunday PMs

Program Minimum (30s Work 30s Rest) 12 Rounds
Used 20kg kb

Swings

Presses

Squats ( 6 rounds only )

Birthday WOD and KMOpen

Filthy 49 (Childress and couple of others)
Sledge Strikes
Pull Ups
Incline Sit Ups
KB Swings 16kg
Lunges 45#
Push Press 45#
Wall Ball 12#
Heavy Rope
Snatches 16kg
Burpees

Total Time 31:09
Zone 4 30 min
Average HR 163
Peak HR 175
Total Cal 604
Rec 161-133 28

KMO
Squat Knees 49
Hook
Mouth of Hand
360 Progressions
rights
combos
overhead stabs
underhand stabs
random
eyes closed OODA

Weapons and One step

Worked just basic stick, knife, gun
Some reaction time drills

The two Daves and I tried to figure out how to do Rory Miller's one step drill. Think we were eventually getting it. Really brings out some unorthodox positions/ and strikes.

531 and KMW#3

5-3-1
Started Month 6 over-Week 1

KMW 3
Side and back hammerfists and elbows
Pivoting elbow
Break Falls
Choke against wall from front
Choke against wall from Rear

Tabata this

tabata rounds

Prowler
1m rest
Squats
1m rest
Heavy Rope
1m rest
Push ups
1m rest
Sit ups

total time 24:17
Zone 3 11:51
Average 144
Peak 175
Cal 387
Recovery 19

BJJ Training and KM O

Training with Childress
35-25-20-15-9
Tire Jump
Sit Ups


BJJ
On stomach-mounted on back-gun to back of head EXCEPT keep elbows in and defense against hook hands. If they still have back, should roll from this position

From Back them in mount. buck and turn on side THEN shrimp out. Made all the difference rather than one legged shrimp style.

Then played Krav guy-Bjj guy. Krav guy starts on belly or back goal is to get up-Bjj guy is to trap submit

KMO
Protest gone bad
Back Kick
Back Kick to side target
Spinning Back Kick

Bearhug from front arms free
Bearhug from front arms free leverage on neck
Bearhug from front arms trapped

Mahli Birthday

Happy Birthday NuBBy!!! Wanted to go to class, and did!

My WOD
45min of hitting/kicking with Aarons

Wed Wod and KMW2

WOD
3 rounds
9 dips
2 185# prowler laps
10 85# cleans
time 10:50
Avg hr 153
Peak 168
Cal 192
Recovery 34

Week 3 Month 6 of 5-3-1
Maxed everything at 195 except DL which is 205

KM womens
Elbow 1 2 3 7
Knees
Finished choke from front two hand pluck
Choke from front one hand pluck

Monday 1/2 Murph

1/2 Murph
7 min bike
50 pullups
100 pushups
150 squats
7 min stepper

Total 24:37
Avg HR 156
Peak 177
Cal 451
Recovery 48
~19m in zone 4

Sat and Sun

Sat
WOD
5 rounds or 4 reps double 16kg
Push Up-Swing-Press-Squat-Snatch

12 min bike
45 min LIII self defenses

KM
Striking progression
Bar Arm Choke from Rear.

Sun.
20 min Yoga P90x

Friday Weapon Train

GREAT!!
Gun, Stick, Knife (multi when Aarons got there)

Defender has eyes closed
Attacker 6 feet away
Attacker drops coin, on sound attacks, defender opens eyes OODA
---or--
Defender OODA on any touch

Each person goes 5 times
then 15 of any named exercise

WOD and KM women1

WOD
Five Rounds
50 ft lunge with 25# overhead
21 Burpees

Bag striking

KM W1
Ground position
Getting up
Stances
Palm Heel
Groin Kick
Forward and Down Hammerfist
First half of choke from front 2 hand pluck

Daytona 500

Had the most awesome time with our best friends at the Daytona 500. Great seats, fantastic 2 nights in St Augustine. Perfect weather. Unbelievably great experience. Missed my dad being with me but having my wife there was sooooo cool.

WOD back
30 45# overhead squats

Friday Fun

5-3-1 6 month week 2
three major lifts

First 4 Black Belt Gun with David

Wed WOD

5 rounds
5 deadlifts
5 cleans
5 push press
5 front squats
55-65-75-75-95

3 rounds
25 punch bar rotations
10 GHD set ups
10 GHD back extensions

20 Min bike

24 min in zone 3
avg 127
Peak 161
473 cal
23 recovery

WOD and KM advanced

WOD
Played in LI class. Elbows and punches

KM Advanced
LI 60% technique focus
LI eyes closed going by feel
LI 100%

Reflexive training
Reflexive defense against front kick
Reflexive defense against high round kick
Outside #1 (defense against straight right hands down thumb out)

Combine all 3

Monday Bas

10 Rounds of Bas with Childress. Tough!!

Avg HR 164
Peak 183 PR (calculated is 185)
Cal 472
162-122 40 recovery

Sunday Fun and Shooting

WOD
20 min EZ kettlebell
20 min Resistance Band

CWP
Did qualifing shooting for CWP. Very happy with shooting. Only 1 in 50 out in 8 ring. Shooting at 7 10 12 15 yards.

SatWOD and KM Open

WOD
Level III inside and outside defenses against straight punches

KM Open
Knees
Front and Round kicks from ground
Choke from Rear
Chops

Stick

Good Stick Defense Training with David
All stick-overhead, baseball ball, live dead side, knee

Then dressed in gear and went at it. Good

Lesson Learned--ALWAYS DO OVERHEAD Defense!. Always close distance!!

Km advanced student

Aarons taught an awesome class.
Groin kick-knee-elbow-throw to grond- knee on neck and back arm up close-caviliar

Kicks from ground and get up with handcuffs on--

Hell yea

WOD/KM1/KM2

WOD
AMRAP in 20
5 handstand pushups
7 toes to bar
10 16kg squat clean (from floor 5 each arm)

50 anchor bar rotations
50 punches with anchor bar
50 rope slams

KM1
All three people teams
Knees while held with belt
All hammerfists
Choke from side with activities

KM2
Wrestle from Mount, guard, and back with Pad striking in between
Stabbing defense against up kick
**three people teams**
Bearhug arms free
Bearhug arms caught
Bearhug arms free--punching and side hammer
Bearhug arms caught--groin and front kick
Finisher--come through side door-grabbed in bearhug while fighting off two pad holders with kicks and strikes. At opportunity break out of bearhug

PM

Program Min 16kg 12m
plus
Program Min with Resistance Bands 12m

Saturday Workout

WOD
45 min with Childress
Called combo with improvised finisher for 1 min each.
4 Cardio sessions spread after


KM Open
Progressions
Knee
Groin Kick
Round Kick
Side Kick

House of cards for last 15 min of class
Kicks--face cards was hammerfist--ace was burpees

Scenario training

Cold rainy misty night. In street clothes doing robbery as getting in and out of car. Good training!!! Learned.....

DISTANCE IS CRITICAL!!
Movement is slower
Angles are always not quite on

Tue and Wed Wod KMW5

Tue
20 TGU

Wed WOD
15 95# Thruster
15 25# Weighted Pull Ups
21 70# Thruster
21 10# Weighted PUll Ups
36 45# Thruster
36 Pullups

15min Bike

KM Women 5
Ground and Pound on Pads
Stomp
Choke from Ground
Bar Arm choke from Ground

5-3-1

Can't kick cold

5-3-1 Month 6 Week 1

Sat WOD and KM Open

WOD
Kicks and Kick Defenses with Childress L1-3

Open Class
Matt Width exercises
Jabs-eye strike-throat strike
360
Inside against Left
Choke from Front one hand pluck
Sitting back to back-jumping up defend as necessary-progression

Knife work

With Childress

Overhead stab (icepick)
Upward stab
Straight stab
Slash
Stab from mount

Needs more work...
Backslash
Left hand straight stab

Stress Week

I will not-- but could-- discuss all my anxiety issues. This week faced all them....car broke-plumbing broke--surprise trip planning--Work crazy. For fist time done well.
Used Breathing and Meditation for body
Used Anxoity and Worry chapter worksheets to keep mind in line (and some chemical help)

Focusing thought "I train my ass off to be a warrior-be one! Come what may, don't be a pussy and cower-get in and fight using the hard gained skills you have worked for."

WOD and Womens 4

WOD
Three rounds
7 Seated Muscle Ups
50 Squats

531 Lifts at 135 and 95 plus GHD

Womens
Blunt object tag
Strike and Sprawls
Bear Hug from Rear
Bear Hug from Rear Arms Caught
Beah Hug from Rear lifting

Xfit and 531

531
Month 5 Week 3

Crossfit
5 rounds
2:30 on stepper
15 Burpees
10 Bent over rows with 2 16kg kbs

Krav Saturday

David and I
Great cardio and kicking workout
Kicks--kicks with elbows---Kicks with elbows and knees

KM Open
Stations 10m--shoulder touches---wrestling
Wrist Releases
Foot stripping
Buck Trap and Roll

Gun

David and I
45 Min of Gun
Front
cupping
trapping
side in front of arm

Bike Ride

An actual warm day
22:00 min around neighborhood ride
21:50 in zone 3
Avg 138
Peak 149
Cal 336
134-99 35

Women 3 and Aerobic

Aerobic. Tried to stay in zone 3
30m
10m bike---10m stepper---10 min bag work

HR
20 in zone
avg 141
peak 161
Cal 480
recovery 162-120 42

Women 3
Side and Back hammerfist
Pivoting elbow
Front and Back breakfall
Front and Back Choke against wall

Rankel

AMRAP 20m

6x155 DL
7 Burpee Pullups
10 24kg swings
60 jumping jacks (subbed for 200m run)

7 Rounds

HR
11 min in zone 4
Avg 161
Peak 178 (max achieved so far)
Cal 401
Recovery 174-134 40

Monday Pad

Hit some pads for 20m but lame lame lame. No real work

Sunday 531

DL 3x205
BP 3x185
Sq 3x185
3x7 dips

Hard Filthy Fifty

Lost the entry so don't have HR info. In zone 4 20min. Peak 170
Forgot Order

Pull Ups
Incline Set Ups
Swings
Lunges 45
Push Press 45
Wall Ball
Heavy rope
Snatches
Burpees

531 and KM Open

BP 3x3 185
Sq 3x3 185
DL 3x3 205

KM Open
Straight Punch
Punch overs from back to belly
Knees
Driving Punches-sprawl-dodge head kick-knees
Front Kick to vertical target
Headlock from side
Multiple opponent knee other person attacks with headlock from side

531 and women2

Had a damn cold this week.

Week 1 Month 5 of 531

Women 2
Belly eyes hidden find partner groin kick
Elbow 1,2,3,7'
Knees
Choke from front stationary
Choke from front with push

3rd Party Gun

Went through the 5 Third Party Gun Defense(plus some extra) with Dave and David
Hella big fun!!!

Sat WOD and KM Open

Saturday Wod (David, me, Dana, Trent)
4 rounds of 5 duel activities
Pad holder---striking combo/defense...bodyweight exercise
40 seconds each

Workout total about 45 min

KM Open
Totally changed plan because of so much new meat
Straight Punches
Elbow
Hammerfist
Chaos circle
360 Defense
Choke from Front one hand pluck

Fran

21-15-9
Thruster 65#
Pullup

Time 4:41
About normal 0:15 off PR I think but no help so could not drop bar after thruster. Plus carrying about 8 # too much weight after holidays

Zone 4 3:08
Avg HR 162
Peak HR 171
Cal 91
Rec 168-126 42

WOD and KMWomen 1

10 rounds Bas on Bag
Avg 165
Peak 178
Min 138
Cal 560
Recovery 17

KM Womens 1
Back Position
Getting Up
Groin Kick Down Hammerfist
Forward Hammerfist
Driving Palm Heel strikes
Pluck and Kick of Choke from Front

Yoga

Good Yoga session, however, I have a headache now

EZ 30 KB

Easy 30 Kettlebell with David

Again....not in any way easy.

New Years Day WOD

Tried 1/2 Murph but gave up the run after about 400 Meters. Subbed 2 neighborhood rounds on bike

2 Laps on Bike
Time 15:48
Avg hr 141

50 pullups
100 pushups
150 squats
Time 9:40
Avg hr 157

Zone 3 14:50
Avg 147
Peak 168
Cal 421
Rec 165-111 54