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