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Krav Maga Curriculum: Thursday 12/18/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

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

LEVEL 3

  • Review: Full Mount (Position, Striking, Exit from Mount)
  • Review: Elbow Escape from Full Mount
  • Review: Guard Positions
  • Guard Escape (stacking)
  • Side Mount Position, Strikes
  • Side Mount, Transition to Full Mount

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

“”

West LA CrossFit WOD: Thursday 12/18/14

IMG_4504Ninja (OC Throwdown Master’s Event #3)
Complete 2 Rounds for time of:
30 KBS (32/24kilo)
40 Squats
30 Toes to Bar
50 Double Under

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

6pm Advanced
Iron Clad Shoulders-Warm Up
10 sets of 3 Position Snatch building
then
3-5 Rounds of:
15 Weighted GHD Back Extension
15 Pendlay Rows
15 Prone Shoulder Extension
10 Good Mornings

Krav Maga Curriculum: Wednesday 12/17/14

LEVEL 1

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

LEVEL 2

  • Review: Choke from Side, Choke from Behind
  • Defensive Front Kick
  • Side Kick
  • Back Kick
  • Side/Back Kick with Turn + Hammerfist
  • Bearhug, Front/Arms Free
  • Bearhug, Front/Arms Free, Leverage on Neck
  • Snap Downs

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: Wednesday 12/17/14

IMG_4632Rollin Thunder
A.) Barbell Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Jerk (split is fine)
Build up to heaviest
B.) Sprint
200 Double Unders for time
Every min complete 4 Burpee

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

Nutrition Presentation Recap: Inflammation

Krav Maga Worldwide Lead Instructor, Ross Cascio

Presentation Recap: Inflammation

Last week we talked about acute inflammation from illness or injury. Inflammation is a tool of the immune system and can be protective. Unfortunately, if the immune system gets activated when it shouldn’t, inflammation is unnecessary and harmful. If the immune system is activated repeatedly over long periods of time, chronic inflammation is born.

Chronic inflammation can lead to:

  • Generalized pain
  • Asthma
  • Muscle and joint aches
  • Allergies
  • Chronic fatigue
  • Mental fog
  • Allergies
  • Auto-immune conditions

The Diet-Inflammation Connection

The most common way the immune system gets tricked into activating and causing inflammation is via leaky gut. Leaky gut is a condition in which particles from the digestive system enter the blood stream. In healthy digestion, the only particles that can enter the blood stream are those that have passed through the cells lining the intestines. Think of these digestive cells like airport security lines. You can only get to your gate (the blood stream) by going through the metal detector. When digestion is functioning properly, everything goes through the metal detectors and gets a little mark on their boarding pass saying they are allowed to be at the gate. In leaky gut, harmful bacteria, chemical drugs and toxins, and refined carbohydrates create a breach in airport security and a pathway to the gate that doesn’t pass through a metal detector. The particles like undigested food, toxins and bacteria that take advantage of the security breach and pass in between intestinal cells instead of through them do not have clearance to be in the blood stream. The immune system is the police force that patrols the blood stream, and when it recognizes an intruder, it attacks. Understand that even healthy bacteria and grass fed steak that would normally be beneficial if they passed through an intestinal cell (metal detector), become intruders when they pass between the cells (avoiding the metal detectors in a security breach). Chronic inflammation happens when the immune system senses these “intruders” and causes an inflammatory response meal after meal, day after day, week after week.

How to patch up your leaky gut

Stop making holes

  • Nutrient dense diet

•  Ancestral diet of pasture raised, organic, wild meats, fowl and fish, raw and cultured dairy, properly prepared grains and legumes, organic fruits and vegetables, natural sugars, fermented foods, and bone broths

•  No refined foods or chemical additives that cause the holes

  • Always try alternative therapy first

•  Use natural remedies for illnesses that support the body instead of break it down

Fill the holes

  • Nutrient dense diet
  • Homemade bone broth

•  Using connective tissue like chicken wings, backs, necks and feet, or beef knuckle bones will create a broth that is rich in gelatin, which is what you need to patch up the holes between the intestinal cells

  • Digestive support nutrients

Contact me at my office by email at Lindsea@atlashealthcarecenter.com or by phone at 818.995.4488 for more information.

For a crash course in a nutrient dense diet to manage your inflammation-check out Krav Maga Worldwide’s upcoming team fitness challenge.
Ask your Instructor, coach or the front desk for more information!

 

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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™.
______________________________________________________

 

Krav Maga Curriculum: Tuesday 12/16/14

LEVEL 1

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

LEVEL 2

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

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!

“”

West LA CrossFit WOD: Tuesday 12/16/14

Screen Shot 2014-12-15 at 7.58.17 PM“Tango and Cash”
In a team of 2 complete 10 Rounds for time. Switch after completing a full round.  Each athlete will complete 5 full rounds.
10 HSPUs
10 Burpee Over Bar
10 Thrusters (95/65)
10 Toes To Bar

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

6pm Advanced
EMOM for 10 mins complete:
Odd: 10 Deads (255+/155+)
Even: 10 Front Squats (155+/125+) – no racks
then
EMOM for 10 mins complete:
Odd: 10 Pull-Ups (unbroken)
Even: 10 Deficit HSPUs

7pm Elements
Practice:
Tri-pod Headstand, Kick to Handstand, Handstand to Headstand, Tuck and Shoot, HSPUs
then
“Tango and Cents
In a team of 2 complete 10 Rounds for time. Switch after completing a full round.  Each athlete will complete 5 full rounds.
10 Burpee Over Bar
10 Thrusters
10 Toes To Bar

Krav Maga Curriculum: Monday 12/15/14

LEVEL 1

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

LEVEL 2

  • Review: Straight Punches, Front Kicks
  • Front Kicks (Offensive & Defensive)
  • Side Kick
  • Back Kick
  • Wrist Releases vs. 2 / 3 Attackers

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!

“”

West LA CrossFit WOD: Monday 12/15/14

Screen Shot 2014-12-14 at 5.18.49 PM“Stingray Shackle”
Complete the following for time:
5 Wall Walks
10 Weighted Pistols R (20/15)
10 Weighted Pistols L (20/15)
5 Wall Walks
15 KB Snatches R (24/16)
15 KB Snatches L (24/16)
Overhead Walking Lunge R (24/16)
Overhead Walking Lunge L (24/16)
20 Wall Ball Shots (20 to 11ft/16 to 10ft)
15 Chest to Bar Pull-Ups or 5 Muscle Ups

Krav Maga Curriculum: Sunday 12/14/14

LEVEL 1

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

LEVEL 2

  • Defensive Front Kick with Approach
  • Fall Breaks (Back/Side)
  • Transition Kick

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!

“”

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