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West LA CrossFit WOD: Thursday 4/17/14

Photo by Chung Tang

Photo by Chung Tang

Recovery WOD
600 Meter Run
5 Rounds of:
5 Pull Ups
10 Push-Ups
15 Sit-Ups
600 Meter Run
5 Rounds of:
5 Pull Ups
10 Push-Ups
15 Sit-Ups
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm Advanced with the Grizzley!
5×5 Strict HSPU
5×5 Deficit HSPU
5 x Shoulder Stand to L sit (use the wall today)
Accumulate 2mins of L Sit-Every time you come down complete 3 Burpee Box Jumps

Krav Maga Curriculum: Wednesday 04/16/14

LEVEL 1

  • Straight Punches
  • Front Kicks
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: Front Kicks, Round Kicks
  • Review: Inside Defenses
  • Switch Kicks
  • Kick Combinations
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)
  • Diagonal Downward Round Kick

LEVEL 3

  • Review: Focus Mitt Combinations (Basic)
  • Headbutts
  • Inside Slap Kick
  • High Front Kick
  • General Defense vs. Kicks
  • 3-point Kick Defense

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

“”

West LA CrossFit WOD: Wednesday 4/16/14

10157269_10152022474137916_1836808331_nTEST DAY
Deadlift 1RM
WOD Times-6am, 7am, 12:15pm, 5pm, 7pm, 8pm

Krav Maga Curriculum: Tuesday 04/15/14

LEVEL 1

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

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

  • Focus Mitt Combinations
  • Review: Inside Defenses + 360 w/Counterattacks
  • Outside Defenses (1-4)
  • Forward Hard Fall Break
  • Forward Rolls
  • Defense vs. High Round Kick (Reflexive)

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

“”

West LA CrossFit Test Day: Tuesday 4/15/14

Photo by Viki Chan

Photo by Viki Chan

TEST DAY
Today is a test to see where your 1RM Shoulder Press is currently at.  Coaches will take you through a warm up and talk about positioning for this lift.  Consider how you build your load as part of today’s learning process.  Remember once you get close to your top end the increments you increase should be small.

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

6pm Advanced
Muscle Up Strength segment:
3 rounds:
5 Strict Ribs to Ring Row
5 Strict Ring Dips
3 MU descent transitions
10 Supine Lat Pull-Downs
then
Play with Handstand Bounce timers
Complete at least 7 sets of 7

Krav Maga Curriculum: Monday 04/14/14

LEVEL 1

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

LEVEL 2

  • Review: Bobbing & Weaving, Slipping Punches
  • Review: Hook Punches + Defenses, Uppercut Punch
  • Focus Mitt Combinations
  • Uppercut Punch, Overhand Right Defenses
  • Fall Breaks (Back, Side)
  • Axe Kick from Ground
  • Foot Grabs

LEVEL 3

  • Review:
    • Back Kick
    • Side Kick
    • Front Kick to Groin
  • Overhand Right
  • Thai Pad Combinations
  • Spinning Back Kick
  • Offensive Back Kick
  • Sparring

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

“”

West LA CrossFit Test Day: Monday 4/14/14

WOD Gear Teasm Series 2011

WOD Gear Teasm Series 2011

Today we are going to test our 1 Rep Max Back Squat.
Here’s what you will need:
A really good warm-up including some mobility.
A shoe that does not have a thick foam sole.
Knee sleeves or lifting belt will help.
Your log book.

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

Krav Maga Curriculum: Sunday 04/13/14

LEVEL 1

  • Straight Punches (High, Low)
  • Advancing Straight Punches
  • Focus Mitt Combinations
  • Inside Defenses

LEVEL 2

  • Review: Front/Round Kicks
  • Switch Kicks (Front, Round)
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect w/Leg)
  • Defense vs. Front Kick (Outside Stabbing)
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)

LEVEL 3

  • Thai Pad Combinations
  • Review: Headlock from the Side
  • Reverse Headlock (standing)
  • Headlock from the Side on the Ground (position, weight back, weight forward)

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

“”

Krav Maga Curriculum: Saturday 04/12/14

LEVEL 1

  • Hammerfists (Side/Behind)
  • Elbows
  • Choke from the Side
  • 360 Defenses

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: Reverse Headlock (standing, on ground)
  • Review: Headlock from the Side, on Ground (weight forward)
  • Thai Pad Combinations
  • Drills!!

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

“”

West LA CrossFit WOD: Saturday 4/12/14

1920256_10152020883278325_1993221035_n8am CrossFit
Split Jerk Work
Work on speed and driving yourself under the bar
5-5-5-5-5
These are not max sets.  Put enough weight on the bar so that you can work the technique but not so much that you are struggling to move the bar.
then
For time:
1000 Meter Row
30 Snatches
50 Double Unders
At the 10 min mark complete as many Muscle Ups or Chest to Bar Pull-Ups as possible in 2 mins

9:30am CrossFit
For time:
1000 Meter Row
30 Snatches
50 Double Unders
At the 10 min mark complete as many Pull-Ups as possible in 2 mins

10:30am Elements
1000 Meter Row for time
then
For time:
30 Hang Power Snatch (bar only)
then
400 Meter Run for time

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