Can't kick cold
5-3-1 Month 6 Week 1
Monday, January 31, 2011
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
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
Friday, January 28, 2011
Knife work
With Childress
Overhead stab (icepick)
Upward stab
Straight stab
Slash
Stab from mount
Needs more work...
Backslash
Left hand straight stab
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."
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."
Wednesday, January 26, 2011
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
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
Monday, January 24, 2011
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
Month 5 Week 3
Crossfit
5 rounds
2:30 on stepper
15 Burpees
10 Bent over rows with 2 16kg kbs
Saturday, January 22, 2011
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
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
Friday, January 21, 2011
Thursday, January 20, 2011
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
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
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
Tuesday, January 18, 2011
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
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
Saturday, January 15, 2011
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
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
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
Wednesday, January 12, 2011
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
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
Saturday, January 8, 2011
3rd Party Gun
Went through the 5 Third Party Gun Defense(plus some extra) with Dave and David
Hella big fun!!!
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
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
Thursday, January 6, 2011
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
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
Wednesday, January 5, 2011
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
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
Tuesday, January 4, 2011
Monday, January 3, 2011
Saturday, January 1, 2011
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
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
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