Krav Maga Curriculum: Saturday 01/28/12

LEVEL 1

  • Straight Punches (High, Low)
  • Compound Movement
  • Combinations: Punches & Kicks
  • Ground: Position & Movement

LEVEL 2

  • Focus Mitt Combinations
  • 360 Defenses + Counterattacks
  • Drills, Drills, Drills!

LEVEL 3

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

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

“It’s not so important who starts the game but who finishes it.”
- John Wooden 

1-10, 2-02, 3-51

KMW CrossFit WOD: Saturday 1/28/12

“The Switch”
WOD Wars Official WOD #1
Click here for WOD details
(M:115/ W: 75 lbs)
Part 1
30 Double Unders
20 Squat Cleans
Part 2
30 Double Unders
15 Thrusters
Part 3
30 Double Unders
10 Power Snatch
then
1 set of max rep pull-ups for the record board!

Class Limit=18 Athletes
WOD Times are as follows:
8:00am ADVANCED CROSSFITTERS ONLY!
9:30am All Levles
10:30 CrossFit Elements will be covering how to learn and progress handstand push-ups.  Then practicing one of the foundational movements Sumo Deadlift High Pull, and lastly how to safely perform box jumps.
Elements WOD
3 Rounds of the following:
1 min for max reps of SDLHP
1 min for max reps of Box Jumps
rest 1 min

Krav Maga Curriculum: Friday 01/27/12

LEVEL 1

  • Straight Punches (High, Low)
  • Compound Movement
  • Combinations: Punches & Kicks
  • Ground: Position & Movement

LEVEL 2

  • Hook Punch
  • Bobbing & Weaving
  • Hook Punch Defenses
  • Guard, Striking
  • Kick Off from Guard

LEVEL 3

  • Focus Mitt Combinations
  • Inside Defenses with Counterattacks
  • Inside Defense vs. L/R (Forward Hand)
  • Review: Choke from Front, Choke from Side
  • Choke & Punch Defense Drills

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

“When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win.”
- Ed Macauley 

1-10, 2-30, 3-29

KMW CrossFit WOD: Friday 1/27/12

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 6pm

Krav Maga Curriculum: Thursday 01/26/12

LEVEL 1

  • Review: Heel Strikes
  • Hammerfists (Side, Behind)
  • Elbows
  • Choke from Front, with Push
  • Choke from Behind, with Push

LEVEL 2

  • Review: All Level 1 Chokes
  • Review: Inside Defenses (high & low)
  • Inside Defenses (Left vs. Left; Right vs. Right)
  • Multiple Attacker Drills
  • Offensive Front Kick
  • Inside Defense vs. Offensive Front Kick

LEVEL 3

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

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

“There are no failures; just experiences and your reactions to them.”
- Tom Krause 

1-26, 2-17, 3-10

KMW CrossFit WOD: Thursday 1/26/12

CrossFit Endurance with Groovie Juvie!

“HorsePower”
Tabata Row
Tabata Burpee
Tabata Squat
800 Meter Run for time
Use traditional Tabata scoring: Lowest set for each exercise

WOD Times 6am, 7am, 12:15pm, 5pm
6pm ADVANCED CROSSFIT ONLY
Split Jerk Practice… we really need to learn to get under the bar people!!
Please wear your lifting shoes for this session.  If you do not have them “yet” either borrow some or go rent some bowling shoes for the night :P

Krav Maga Curriculum: Wednesday 01/25/12

LEVEL 1

  • Elbows & Hammerfists
  • Choke from Behind, with Push
  • Choke from Front, with Push

LEVEL 2

  • Focus Mitt Combinations
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect with Leg)
  • Inside Defenses + Counterattacks

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 & bottom is required in every class!

“There are no traffic jams along the extra mile.”
- Roger Staubach 

1-16, 2-03, 3-42

KMW CrossFit WOD: Wednesday 1/25/12

Effective immediately!  Strict form standards will be required on ME (max effort) workouts. Heavy lifts at the expense of bad form will no longer be tolerated. We will use weights that allow at least “fair” form. For those who cannot do the required form, a modification will be given. The arbitrator of fair form will be the CrossFit Coaches. The only exception will be true 1RM PR attempts by experienced (2+years) CrossFit athletes.
“Mother Load”
Complete the following lifting complex.  Build up to the highest load you can complete within 5-6 sets.
1 Power Clean+3 Front Squats+1 Shoulder to Overhead+3 Back Squats+1 BTN to Overhead
You may Squat Clean into the first Front Squat.  You may Thrust the last back squat from BTN.  You must lock out each overhead position for the rep to count.

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm, 8pm

6:30am CrossFit Endurance @ SMC Track

4 Rounds of the following:
Run 400 meters at minute 0:00
Run 100 meters at 6:00
Rest until minute 9:00
Clock Resets

“A man always has two reasons for doing anything: a good reason and the real reason.” ~J. P. Morgan

Krav Maga Curriculum: Tuesday 01/24/12

Choke from Behind

LEVEL 1

  • Review: Heel strikes, Hammerfists
  • Choke from the Front (2-Hand)
  • Choke from the Side
  • Choke from Behind

LEVEL 2

  • Review: Movement
  • Review: Straight Punches, Inside Defenses (high, low)
  • Kick Combinations (Front, Round)
  • Diagonal Downward Round Kick
  • Review: Choke from Front (2-Hand)
  • Defense vs. Front Kick (Redirect)
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)

LEVEL 3

  • Review Headlocks:
    • from Side
    • from Behind (Bar Arm)
  • Focus Mitt Combinations
  • Reverse Headlock (standing)
  • Headlock from the Side on the Ground

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

“Age wrinkles the body. Quitting wrinkles the soul.”
- Douglas MacArthur 

1-25, 2-16, 3-09

KMW CrossFit WOD: Tuesday 1/24/12

“Scurry Up”
AMRAP for 15 mins
5 Rope Ascents
10 OH Walking Lunges (45/25 plate)
15 GHD Sit-Ups
10 OH Walking Lunges
5 Wall Walks

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 4pm, 6pm, 7pm

“Without goals, and plans to reach them, you are like a ship that has set sail with no destination.”
~Fitzhugh Dodson

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