Krav Maga Curriculum: Thursday 05/23/13

LEVEL 1

  • Review: Front Kicks
  • Round Kicks
  • Ground Position: Back/Side
  • Kicking from the Ground
  • Getting up form the Ground

LEVEL 2

  • Shadow Boxing
  • Hook Punch
  • Focus Mitt Combinations & Drills
  • Bobbing & Weaving
  • Hook Punch Defenses
  • 360 Defenses + Counterattacks

LEVEL 3

  • Review: Bearhugs (Front)
  • Bearhug, Front (lifting)
  • Arm Drags
  • High Fall Breaks
  • Hairgrab, Front (in place)

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

“Nothing is permanent in this wicked world, not even our troubles.”
- Charlie Chaplin 

KMW CrossFit WOD: Thursday 5/23/13

WOD
Handstand Practice
3 X :45 second Handstand Hold Center room with spot
3X3 Wall Walks
Handstand Walk? (ADV)
then complete the following for time:
600 Meter Row
60 Hand Release Push-Ups
60 KBS (24-28/16-20 kilos)
600 Meter Run
then…
3 x 10 sec L Hang on Rings

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

6PM Competitors/Advanced WOD
SNATCH:
Warm Up to 75%
3-3-3 @ 70%
2-2-2 @ 80%
1-1-1 @ 90%
2-2 @ 85%
3-3 @ 80%
1-1-1 @ 90%
Then we’ll see what happens next…

Krav Maga Curriculum: Wednesday 05/22/13

LEVEL 1

  • Review: Front Kicks
  • Round Kicks
  • Ground Position: Back/Side
  • Kicking from the Ground
  • Getting up form the Ground

LEVEL 2

  • Review: Knees, Hammerfists
  • Choke while Mounted
  • Headlock/Close Choke While Mounted
  • Pop Up from Mount

LEVEL 3

  • Chokes & Headlocks from the Side, on Ground
  • Side Control, Transition to Full Mount
  • Side Control, Disengage

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

“Let the past be the past and create a fresh path authoring a whole new way.”
- Baron Baptiste 

KMW CrossFit WOD: Wednesday 5/22/13

ANOTHER REASON TO CROSSFIT: "While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety." - Ashley Shanklin

“Nicole”
AMRAP in 20 mins of:
400 Meter Run
Max Set of Pull-Ups
*Score is # of Pull-Ups completed each round.

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

Krav Maga Curriculum: Tuesday 05/21/13

LEVEL 1

  • Movement
  • Straight Punches
  • Front Kicks
  • Knees
  • Aggression Drills
  • Ground Position/Movement
  • Getting up from Ground to Striking

LEVEL 2

  • Advancing Front Kick
  • Defensive Front Kick (with approach)
  • Bearhug, Front (arms free, arms caught)
  • General Defenses vs. Grabs/Possible Bearhugs

LEVEL 3

  • Focus Mitt Combinations
  • Hairgrab, Front
  • 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!

“Intelligence without ambition is a bird without wings.”
- Salvador Dali 

KMW CrossFit WOD: Tuesday 5/21/13

WOD
Part 1:
4 sets of:
1 min max effort set-Front Rack Alternating Reverse Lunges
Rest 60 seconds
1 min max effort set-HSPUs or Wall Walks
Rest 60 seconds

Part 2:
4 Rounds for time of:
12 Box Jumps
16 Wall Ball Shots

6pm Competitors WOD
Part 1:
Complete the following complex every minute, on the minute, for as long as possible.
2 Squat Cleans
3 Push Jerks
4 Power Cleans
(M: 165-185/W: 115-125)

Part 2:
For time:
600 Meter Run
60 KBS in as few sets as possible (28-32/20-24kilos)
60 Hand Release Push-Ups
600 Meter Run

7pm CrossFit Elements
Learning how to kick to Handstand takes time and practice.  That’s the plan for this evening.
Then…
4 sets of:
1 min max effort set-Front Rack Alternating Reverse Lunges
Rest 60 seconds
1 min max effort Hand Release Push-Ups
Rest 60 seconds

Krav Maga Curriculum: Monday 05/20/13

LEVEL 1

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

LEVEL 2

  • Focus Mitt Combinations
  • Review: Inside Defenses, 360 Defenses
  • Inside Defenses with Counterattacks
  • 360 Defenses with Counterattacks

LEVEL 3

  • Review: Chokes & Headlocks
  • Review: Reverse Headlock (Standing)
  • Focus Mitt Combinations
  • Review & Drills!
  • Headlock from the Side, on Ground
  • Reverse Headlock (on Ground – Sit-Out)

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

“Everything that’s about to happen to you today is secretly designed
to bring you what you desire the most.”

KMW CrossFit WOD: Monday 5/20/13

Look who SoCal's top 3 are! Congrats to Lindsey, Val, and Becca for an amazing weekend. See you ladies at The Games!

WOD
AMRAP 15 of:
30 Double Unders
20 Sit-Ups
10 DB Thrusters

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

8pm CrossFit Elements
Covering the ins n’ outs of the DB Thruster
then
AMRAP in 10 mins of
30 Single Unders
15 Sit-Ups
7 DB Thruster

Krav Maga Curriculum: Sunday 05/19/13

LEVEL 1

  • Straight Punches
  • 360 Defenses
  • Mixed Defenses
  • Aggression Drills!

LEVEL 2

  • Choke while Mounted
  • Headlock/Close Choke while Mounted
  • Mounted, Trap & Roll, Exiting from Guard
  • Choke from Behind, on Ground (Mounted)
  • Ground/Standing Self-Defense Drills

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!

“You can never change things by fighting the existing reality.
To change something, build a new model that makes the existing model obsolete.”
- Buckminster Fuller

Krav Maga Curriculum: Saturday 05/18/13

LEVEL 1

  • Heel Strikes
  • Hammerfists (all angles)
  • Elbows
  • Choke from Front, with Push
  • Choke from Behind, with Push

LEVEL 2

  • Introduction to Thai Pads
  • Review: Choke from Behind
  • Diagonal Downward Round Kick
  • Forward Leg & Switch Kicks (Front, Round)
  • Headlock form Behind
  • Recognition Drills

LEVEL 3

  • Overhand Right
  • Thai Pad Combinations
  • Outside Defenses #1-4
  • Sparring Drills

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

“Don’t ever mistake my silence for ignorance,
my calmness for acceptance, and my kindness for weakness.”

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