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
Saturday, April 30, 2011
Thursday, April 28, 2011
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
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
Wednesday, April 27, 2011
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
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
Monday, April 25, 2011
Saturday, April 23, 2011
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
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
Thursday, April 21, 2011
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)
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)
Tuesday, April 19, 2011
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
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
Monday, April 18, 2011
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
40m of aerobic
bike, row, stepper
33 m in zone 3
avg 132
peak 151
cal 585
recovery 31
Sunday, April 17, 2011
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
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
Saturday, April 16, 2011
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
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
G1-G2-G3
D3-D1-D2
When doing Sumo against bigger. Stay tight and low and compact. Lift and Move
Tuesday, April 12, 2011
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
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
Saturday, April 9, 2011
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!!
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!!
Friday, April 8, 2011
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
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
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