Day with the girls

Maddi and I rocked out to IMAX 3-D Avatar. Fun Fun!! It is nice spending time with her. Intelligent, funny, girl. Must have gotten that from mom.

Took six years but today Mahli got her ears pierced. Did not want to go with anyone except dad. We got er done and she looks adorable. Only a few tears...but I didn't cry as much as I thought ; )

Krav Open and KB's

Krav Open (Jen teaching conditioning)

Body weight stuff.
Ground-Knees-Stand Up core punching
Tabata Round Kicks
Focus Mitt target practice
Inside Defenses
Front Kick into driving knees across floor
Couple rounds Bas

Kettlebells-Done the 20 min audio workout before the Krav Class. Moved up and used the 20kg for everything except the windmills.

Krav L1 & Heavy

Krav Class L1 (Jen teaching)
Bodyweight warmups (light)
Round Kick
Groin Kick
Tombstone target ...High punches, low punches, either round, groin (2 min rounds)
Head lock from Side

Heavy KB
Swing-clean-press-snatch-lower-squat
1-2-3-2-1

Finisher-Mahli and I played racquetball

St Andrews WOD

21-15-9
Bench Press 115#
Thruster 65#
Knee to Elbows

Time around 13:25

Finisher 1200M Row.

Proud Daddy of another KB. 20kg....so happy

Long rep WOD

Four Rounds of Ten

Dead Hang full extension pull up----drop down on SB and do burpee---50# Sandbag Snatch on up---Squat it to ground....that's one..repeat.

Takes about 3:50 per round.

Christmas Day WOD

Rainy Day!!

Three rounds
4 continuous each side
16kg TGU (24 total)

Three rung ladder
16kg Windmill

Goblet Squat
5x5 16kg (ssslllooowww)

Christmas Eve WOD

Swings 16kg-working on Technique
30s-30s 8min
Snatches 16kg (lower to rack)
30s-30s 8min
Press Ladder 24kg
Up and Down 3 rungs

Finisher....car wax