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Krav Maga Curriculum: Wednesday 09/17/14

LEVEL 1

  • Movement, Pivoting/Changing Directions
  • Straight Punches, Heel Strikes
  • Knees (controlling opponent)
  • Stacking Multiple Attackers
  • Choke from the Front

LEVEL 2

  • Review: Headlock from Side
  • Headlock from Behind
  • Choke form Behind, with Pull
  • Snap Downs
  • Recognition Drills

LEVEL 3

  • Review: All Level 1 Self-Defense
  • Focus Mitt Combinations
  • Hairgrab, Front (in place)
  • Hairgrab, Front (impending knee)
  • Hairgrab, Side/Behind
  • Single-Leg Takedown – Low Hyperextension

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

“”

West LA CrossFit WOD: Wednesday 9/17/14

 

We've got a handful competing this weekend and they sure would love to have your support out there!

We’ve got a handful of athletes competing this weekend and they sure would love to have your support out there!

Dynamic Duo Training
Part A: 4 mins of
3 reps **Touch n Go Power Cleans (115-125/75-85)
Alternate back and forth w your partner for max reps
**If you miss a touch n go OR you drop the weight the penalty is 3 burpees for each team member.
Rest 1 min then move to part B
Part B:
4 min AMRAP of:
8 Burpees
8 Back Squats (95-105/65-75)
8 Pull-Ups
This is done gauntlet style with your partner and team mates must stay within one station of each other.

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

Krav Maga Curriculum: Tuesday 09/16/14

LEVEL 1

  • Movement/Pivoting
  • Review: Straight Punches, Heel Strikes, Elbow #1
  • Choke from Front, with Push
  • Choke from Behind, with Push

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: 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: Tuesday 9/16/14

10559894_10100767478753617_4605738384043196291_n“Fight or Flight”
With a continuous running clock, 1 min at each station for 4 rounds going for max reps per round and a Grand Total of all 4 rounds
Wall Ball Shots (20 to 11 ft/14 to 10 ft)
KBS (24/16kilo)
Push-Press (75/55)
Row for cals
1 min rest

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

6pm Advanced
Front Squats 10 x 1 (start at 85% work up to your max)
then
30 MU EMOTM:
Odd: Muscle Ups or Pull-Ups/Ring Dips
Even: Rest

7pm Elements
Shoulder Press and Push Press review with barbells
then complete 3 rounds of “Fight or Flight”

Krav Maga Curriculum: Monday 09/15/14

LEVEL 1

  • Straight Punches
  • Elbows (Forward, Upward)
  • Front Kick
  • Choke from Front
  • Recognition Drills

LEVEL 2

  • Review: Striking targets behind defender
  • Striking Drills (Target Acquisition)
  • Choke Review
  • Headlock from Behind (Bar Arm; Carotid)
  • Snap Downs

LEVEL 3

  • Pummeling
  • Focus Mitt Combinations
  • Defense vs. 2-Hand Head Control
  • Review: Bearhug from Behind, Choke from Behind
  • Bearhug, Behind (Leverage on Finger)
  • Full Nelson, Standing (Leverage on Finger)

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

“”

West LA CrossFit WOD: Monday 9/15/14

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Thanks to everyone who came out to support this great new sport!

Pikes Peak-Race 9/10 training
Complete the following chipper twice, each for time:
7 DB Burpee Clusters (45/30)
11 Box Jump Overs (24/20)
Rest 1 min
50 Double Unders
20 Pull-Ups
Rest 2 mins

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

8pm Elements
Complete 3 rounds of the following, each for time:
11 Burpees
11 DB Squats
11 Box Jumps
Rest 1 min

Krav Maga Curriculum: Sunday 09/14/14

LEVEL 1

  • Hammerfists (Forward, Side)
  • Elbows
  • Review: Heel Strikes, Knees
  • Choke from the Side

LEVEL 2

  • Review: Knees; Elbows & Hammerfists (Behind)
  • Review: Choke from Behind
  • Review: Back Kick + Hammerfist
  • Uppercut Back Kick
  • Back Kick
  • Bearhug, Behind (arms free)
  • Bearhug, Behind (arms caught)

LEVEL 3

  • Review:
    • Round Kicks
    • Outside Defenses (1-4)
    • Overhand Punch in Defense vs. Right
  • Defense vs. High Round Kick (Reflexive)
  • Defense vs. High Round Kick (3-Point & 2-Point Defense)
  • Defense vs. Round Kick to Ribs (Covering)
  • Recognition Drills

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

“”

Krav Maga Curriculum: Saturday 09/13/14

LEVEL 1

  • Knees
  • Controlling/Turning Attacker
  • Headlock from the Side

LEVEL 2

  • Review: Ground Self-Defense
    • Movement
    • Kicking from Ground
    • Getting Up
  • Ground Position – Transition Kick
  • Choke from Behind, with Pull (downward)
  • Reaction Drills

LEVEL 3

  • Focus Mitt & Thai Pad Combinations
  • Review: Defense vs. High Round Kick (3-Point/2-Point)
  • Light Sparring Drills
  • Knee Taps

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

“”

West LA CrossFit WOD: Saturday 9/14/14

Don't worry!  We aren't doing Nicko's Bday WOD.  We're too old for that now. Happy Birthday Party Boy

Don’t worry! We aren’t doing Nicko’s Bday WOD. We’re too old for that now. Happy Birthday Party Boy

8am Lifting Session
Take 12 mins to build into a heavy triple OHS
then “DB Fran”.

9:30 CrossFit
“DB Fran”
21-15-9 reps of
DB Thrusters (45/30)
Pull-ups

10:30 Elements
DB Banded Fran
21-15-9
DB Thrusters
Banded Pull-Ups

Krav Maga Curriculum: Friday 09/12/14

LEVEL 1

  • Review: Straight Punches, Front Kicks
  • Heel Strikes
  • Knees
  • Choke from the Front (1-Hand)

LEVEL 2

  • Review: Choke from Side, Choke from Behind
  • Defensive Front Kick with Approach
  • Side Kick/Back Kick
    • with & without advance
    • with turn in/hammerfist
  • Wrist Releases vs. 2 / 3 Attackers

LEVEL 3

  • Focus Mitt Combinations
  • Review:
    • Punch Defenses (Inside & 360)
    • Inside Defense vs. L/R
    • Inside Defense vs. L/R (Lean Back & Trap)
  • Outside Defenses (1-4)
  • Recognition Drills

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

“”

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