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Krav Maga Curriculum: Tuesday 11/25/14

LEVEL 1

  • Front Kick, Round Kick
  • Ground: Side Position/Movement
  • Side Kick from Ground
  • Transition Kicks
  • Getting Up

LEVEL 2

  • Review: Movement with Pivoting
  • Review: Shadow Boxing, Slipping Punches
  • Hook Punch
  • Uppercut Punch
  • Overhand Right Punch
  • Uppercut Punch Defense
  • Overhand Right Punch Defense
  • Focus Mitt Combinations

LEVEL 3

  • Thai Pads
  • Headbutt (Forward, Upward, Side)
  • Side Roll/Fall Break
  • Overhead Stick

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

Seminar Recap: Fuel Your Body, Food for Every Workout

Seminar Recap: Fuel Your Body, Food for Every Workout
Part 3: Sprint

Because this seminar was so technical, I have decided to separate the blog posts into workout type so I can fit in all the information.Before you can understand what food your body needs for each workout, you need to understand what fuel supply your body uses to provide energy during each workout. Each form of exercise requires a specific fuel supply, because each fuel supply has a different capacity to sustain work.  Fueling your workouts with the right food is crucial because the body experiences high levels of stress if it has to rely on the wrong fuel supply.SprintingI am defining sprinting as a large muscle workout from 2-30 minutes in duration at or above 70% maximum intensity. Sprint workouts include crossfit, sparring, interval training, high intensity circuit training, and actually sprinting on a track,  bike, or in the water. The primary fuel supply is the glycolytic system.  Performance will be best if you can work anaerobically, because when glucose is used via glycolysis, you can work at a higher intensity than if you had to rely on glucose used aerobically.

Fuel Supplies
• Glycolytic
This system burns sugar in the form of glucose anaerobically.  It can fuel work at or above 80% intensity, but only for 2 minutes
• Oxidative, glucose
The oxidative system burns sugar in the form of glucose aerobically.  It can fuel work at or above 60% for 2 hours

(Note:  Anaerobic and aerobic do not refer to whether or not your muscles have access to oxygen, but rather if fuel is being produced in the mitochondria of your muscle cells.  Your muscle will always have access to oxygen unless you are holding your breath. Fuel can be produced more quickly outside of the mitochondria.)

Performance will be best if you can use fuel made from glucose via glycolysis. The glucose (sugar) stored in your muscles will be the only glucose available at this intensity.  (Compare to endurance workouts where glucose stored in the liver could also be used)  However, these intramuscular glucose stores are not what limits your capacity to sustain work above 80% max intensity.  The limiting factor is your body’s ability to clear the metabolic toxins of glycolysis (see my earlier post about muscle soreness).  This toxin clearing capacity is trainable through consistent sprint workouts.

Pre-workout
Even though the main limiting factor is not fuel availability, you will want adequate glucose stored in your muscles prior to beginning the workout.  A normal carbohydrate diet will suffice-you do not need to supplement with extra carbohydrates the night or morning before.

During workout
There is no need for any glucose or protein supplementation during your workout.

Post workout
Carbohydrates should be consumed to replenish glycogen stores.  Protein should be consumed to provide the building blocks for injured and new muscle fibers (more information on how much protein you need daily can be found in previous posts).  Fats should be consumed to provide essential fatty acids and fat soluble vitamins for recovery (more information on the anti-inflammatory properties of fats will be discussed at the December seminar).  Unless you plan to work out again within the next 8 hours, the timing of your post workout nutrition is not important.

Upcoming: The next post, and final recap post from the November seminar, will be about competition and rest day nutrition.The next nutrition seminar will be Thursday, December 6th at KMW West LA, and will be about inflammation.KMW will be hosting a team fitness challenge starting in January-stay tuned for more details!!

 

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Lindsea Burns
Nutritional Therapy Practitioner (NTP)
Clinical Nutritionist
Email: lindsea@atlashealthcarecenter.com

______________________________________________________
The views and opinions presented in this blog are those of the author and
do not necessarily represent the views or opinions of Krav Maga Worldwide™.
______________________________________________________

West LA CrossFit WOD: Tuesday 11/25/14

Battleship WOD

Battleship WOD

WOD
Complete 10 sets of the following complex:
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
Moderate Load, maintain position and work the technique.
then
AMRAP in 5 mins of KB Turkish Get-Up on the R
rest
AMRAP in 5 mins of KB Turkish Get-Up on the L
Start TGUs from floor today
Record max load completed on the complex followed by AMRAP 1 then AMRAP 2 with load.

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Strength, 7pm Elements, 8pm

6pm Strength Training
6 x 3 sec Pause DL (any grip) Triple Build
3 x 20 GHD Back Extension
3 x 10 sec Hollow Chin Over Bar
3 x 10 Ring Dip

7pm Elements
Practice the following complex for a min of 10 sets
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
then
AMRAP in 3 mins of DB Turkish Get-Up on the R
rest
AMRAP in 3 mins of DB Turkish Get-Up on the L

Krav Maga Curriculum: Monday 11/24/14

LEVEL 1

  • Heel strikes, Hammerfists
  • Ground and Pound
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review Elbows, Hammerfists, Straight Punches
  • Review Choke from Behind, Headlock from Side
  • Headlock from Behind
  • Choke form Behind, with Pull
  • Recognition Drills

LEVEL 3

  • Review: Straight Punches
  • Review: Striking & Exiting from Full Mount
  • Side Control, Transition to Full Mount, Disengage
  • Side Control, Bottom Position (elbow escape)
  • Side Control, Bottom Position (reversal)

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Monday 11/23/14

IMG_0360.JPGIn this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.
Complete 4 Rounds of:
Power Snatch (75/55)
Box Jump (24/20)
DB Thruster (30/20)
Row (cals)
Rest 1 min

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm

Krav Maga Curriculum: Sunday 11/23/14

LEVEL 1

  • Advancing Straight Punches
  • Front Kicks
  • Combinations: Kicks & Advancing Punches
  • Wrist Releases
  • Arm Pulls

LEVEL 2

  • Focus Mitt Combinations
  • Palm.Heel Strikes (variable angles, standing, on ground)
  • Exit from Mount
  • Guard, Stand Up/Escape
  • Guard, Striking
  • Choke from Behind, on Ground (Mounted)

LEVEL 3

  • Hairgrabs
  • Handgun from Front
  • Handgun to Side of Head

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

Krav Maga Curriculum: Saturday 11/22/14

LEVEL 1

  • Straight Punches
  • Sprawling
  • Front Kicks
  • Choke from the Front

LEVEL 2

  • Defense vs. Front Kick (Reflexive)
  • Defense vs. Front Kick (Outside Stabbing)
  • Side Kick/Back Kick
  • Wrist Releases vs. 2 / 3 Attackers

LEVEL 3

  • Review:
    • Defensive Front Kicks
    • Self-Defense vs. Impending Attacks
    • Inside/Outside/360 Defenses + Counters
  • Multiple Attacker Drills
  • Forward Roll/Back Fall Break

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Saturday 11/22/14

-28am Lifting and then some
3×5 Shoulder Press
3×5 Bench Press
then complete “Pop Tart”

9:30am CrossFit
“Pop Tart
3 Rounds for time of:
10 Pull Ups
500 Meter Row
Rest 2 mins
3 Rounds for time of:
15 Weighted Sit-Ups (use a heavy DB)
400 Meter Run
Rest 1 min
Accumulate 2 min L Sit
Record time for part 1, part 2, and how many times you came down on L-sit.

10:30 Elements
Spend some time learning how to tap swing and kipping pull-ups
then complete “Pop Tart”

Krav Maga Curriculum: Friday 11/21/14

LEVEL 1

  • Straight Punches (High, Low)
  • Advancing Straight Punches
  • Inside Defenses (High, Low)
  • 360 Defenses

LEVEL 2

  • Review: Hammerfists (Forward)
  • Review: Striking from Knees and Back
  • Guard, Position (in Guard)
  • Guard, Stand Up/Escape
  • Review: Front Kick from Ground/Back Position
  • Kick Off from Guard

LEVEL 3

  • Review: Basic Combatives
  • Review: Level 1 Chokes
  • Review: Wrist Release – 2 Arms Bahind Back
  • Handgun – to Side, in front of Arm
  • Handgun – to Front, Pushing into Stomach

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Friday 11/21/14

IMG_1165WOD
Build up to your heaviest set of 5 rep KB Snatch and complete 5×5 on each side.
Then
Complete 4 Rounds
AMRAP in 3 mins of:
20 Double Unders (unbroken)
10 Toes to Bar
5 HSPUs
Rest 1 min

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm

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