Krav Maga Curriculum: Saturday 05/19/12

Choke from the Front, with Push

LEVEL 1

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

LEVEL 2

  • Review: Knees + controlling/turning opponent, various holds
  • Review: Defensive Front Kick
  • Defensive Front Kick with Approach
  • Bearhug, Behind (arms caught)
  • Bearhug, Behind (arms free)
  • Review: Choke from Behind
  • Choke from Behind, with Pull

LEVEL 3

  • Overhand Right
  • Thai Pad Combinations
  • Review Advanced Kicks:
    • High Front Kick
    • Offensive Back Kick
    • Heel Kick
  • Self-Defense Drills

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

“Success is what you attract by the person you become.”
- Jim Rohn 

KMW CrossFit WOD: Saturday 5/19/12

You know what time it is!

8:00am Advanced CrossFit
Deadlifts
5-5-5 @ 80% of your 1 RM
then
5 Rounds of
3 reps followed by 20 seconds rest @ 90% of you 1RM
then
5 sets: 10 seconds on/10 seconds off of the following static holds
Chin Over Bar
L-Sit on rings (STRAIGHT LEGS)
Back Squat
GHD (w Plate)
One set for max time bar hang

9:30 All Levels CrossFit
In teams of 2 with one athlete working at a time complete:
50-40-30-20-10
KBS (24/16kilos)
Pull-Ups
Rest 2 mins
50-40-30-20-10
Thruster (95/65lbs)
Box Jumps (24/20″)

10:30am CrossFit Elements
What is CrossFit?  Why does it work? A little about the science…
In teams of 2 with one athlete working at a time complete
50-40-30-20-10
Thrusters (Bar Only)
Box Jumps (20″) or Step Ups

Krav Maga Curriculum: Friday 05/18/12

Hammerfist... Incoming!

LEVEL 1

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

LEVEL 2

  • Review: Straight Punches, Elbow #1
  • Uppercut Punch
  • Focus Mitt Combinations
  • Uppercut Punch Defenses
  • Choke Against Wall (Front, Behind)

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 and
bottom is required in every class!

“If you run you stand a chance of losing, but if you don’t run you’ve already lost.”
- Barack Obama 

KMW CrossFit WOD: Friday 5/18/12

Ladies and Gents! She's upside down!

WOD
AMRAP in 12 mins of:
3 Wall Walks (all the way to the wall!)
200 Meter Run
15 Push Press (95/65lbs)

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

Krav Maga Curriculum: Thursday 05/17/12

LEVEL 1

  • Review: Movement, Pivoting/Changing Directions
  • Review: Straight Punches
  • Knees (controlling opponent)
  • Stacking Multiple Attackers
  • Choke form the Front

LEVEL 2

  • Review: Knees, Sprawls
  • Flying Knees
  • Review: Bearhug, Behind
  • Bearhug, Front (arms free)
  • Bearhug, Front (arms caught)

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!

“If you try, you might get exactly what you want. If you don’t, you don’t.”

KMW CrossFit WOD: Thrusday 5/17/12

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

All Levels CrossFit WOD
3 Rounds of:
7 Deadlifts (205/155lbs)
7 Muscle-Ups
then
3 Rounds of:
20 Wall Ball Shots
20 GHD Sit-Ups (or V-Ups)

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

6pm Advanced CrossFit ONLY
“Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Krav Maga Curriculum: Wednesday 05/16/12

LEVEL 1

  • Straight Punches (High, Low)
  • Advancing Straight Punches
  • Inside Defenses (High, Low)
  • 360 Defenses

LEVEL 2

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

LEVEL 3

  • Review: Defensive Front Kick, Side Kick, Back Kick
  • Review: Kick Off from Guard
  • Review: Headlock from Side
  • Choke from the Side on Ground (Kick to Face)
  • Headlock from the Side on the Ground (position)
    • position
    • weight back
    • weight forward

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

“The greatest achievement was, at first, and for a time, but a dream.”
- Napoleon Hill 

KMW CrossFit WOD: Wednesday 5/16/12

Some of KMW's favorite female CrossFit athletes representin'!

“Spring Cleaning”
With a continuous running clock for 21 mins:
Every min on the min for 7 mins complete 2 Hang Power Cleans
Every min on the min for 7 mins complete 2 Power Cleans Cleans
Every min on the min for 7 mins complete 2 Squat Cleans
The load should be 85-90% of your 1 RM (Your 1 RM with clean technique)

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

6:30pm CrossFit Endurance @ SMC Track
50m x 2 (1 min rest in between)
100m x 2 (2 min rest in between)
150m x 2 (2 min rest in between)
200m x 2 (3 min rest in between)
300m x 2 (3 min rest in between)
400m x 2 (5 min rest in between)
Please bring a jump rope if you have it as well as a watch with a timer.

Krav Maga Curriculum: Tuesday 05/15/12

LEVEL 1

  • Elbows (Forward, Upward)
  • Chokes (All)
  • Recognition Drills
  • Stress Drills

LEVEL 2

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

LEVEL 3

  • Review: Back Kick
  • Spinning Back Kick
  • Hairgrabs, (Front, Side, Behind) (Impending Knee)
  • Review: Headlock from Behind
  • Headlock from Behind, Leverage on Fingers

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

“Faith is taking the first step even when you don’t see the whole staircase.”
– Martin Luther King, Jr.

KMW CrossFit WOD: Tuesday 5/15/12

Tina Angelotti-CrossFit SoCal Regionals 2012WOD
1.)  5 X 250 Meter Row.  Complete this with a partner.  Athlete 1 rows 250, athletes 2 rows while athlete 1 rests.  Record time for each row.
2.)  12 min AMRAP of
15 Front Squats (105/65lbs)
Max set of Double Unders
Once you have completed your Front Squats you then move to Double Unders and take one attempt at a max set.  Once your Double Unders stop you then must complete Front Squats again.
Your score is the total number of Double Unders completed.

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

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