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