Krav Maga Curriculum: Sunday 04/01/12

Posted by on March 31, 2012 · Leave a Comment 

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LEVEL 1

  • Hammerfists (Forward, Side)
  • Elbows
  • Review: Heel Strikes, Knees
  • Review: Choke from Front (1-Hand)
  • Choke from the Side

LEVEL 2

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

LEVEL 3

  • Review: Offensive Front Kick, Front Kick to Groin
  • High Front Kick, Ball of Foot
  • Inside Defense vs. High Front Kick
  • Defense vs. Front Kick/Vertical Target (pluck)
  • Slow Fighting Drills

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

“Small deeds done are better than great deeds planned.”
- Peter Marshall 

1-03, 2-10, 3-48

Krav Maga Curriculum: Saturday 03/31/12

Posted by on March 30, 2012 · Leave a Comment 

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Headlock from the Side

LEVEL 1

  • Review: Movement
  • Review: Straight Punches, Heel Strikes
  • Advancing Punches
  • Retreating Punches
  • Wrist Releases
  • Headlock form the Side

LEVEL 2

  • Advancing Front Kick
  • Defensive Front Kick (with approach)
  • Review: Bearhug, Front
  • Mixed Attacks
  • Off-Angle Bearhugs

LEVEL 3

  • Ground Drills
  • Review:
    • Choke from the Side
    • Choke from Behind
    • Headlocks
  • Full Nelson
  • Recognition Drills

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

“I don’t look at myself as a basketball coach.
I look at myself as a leader who happens to coach basketball.”
- Mike Krzyzewski

1-19, 2-11, 3-08

KMW CrossFit WOD: Saturday 3/31/12

Posted by on March 30, 2012 · Leave a Comment 

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“Double Dou”
In teams of 2 complete the following AMRAPs where you alternate with your team member for sets of 10 reps.  Record your max reps for each round.
5 min AMRAP:
10 Power Snatch (75/55lbs)
Rest 1 min
5 min AMRAP:
10 Burpees
Rest 1 min
5 min AMRAP:
10 Box Jumps (24/20″)

Class Limit=18 Athletes
WOD Times are as follows:
8:00am Advanced CrossFit
9:30am All Levels

10:30am CrossFit Elements
Power Snatch Practice followed by:
In teams of two-
5 min AMRAP of:
5 Hang Power Snatch
then
5 min AMRAP of:
5 Burpees

Krav Maga Curriculum: Friday 03/30/12

Posted by on March 30, 2012 · Leave a Comment 

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LEVEL 1

  • Review: Straight Punches, Front Kicks
  • Heel Strikes
  • Knees
  • Review: Choke from Front (2-Hand)
  • Choke from the Front (1-Hand)

LEVEL 2

  • Review: Choke from Behind
  • Review: Back Kick + Hammerfist
  • Uppercut Back Kick
  • Bearhug, Behind (arms free)
  • Bearhug, Behind (arms caught)

LEVEL 3

  • Thai Pads
  • High Fall Break (Back)
  • Hairgrab, Behind or Opposite Side
  • Bearhug, Behind (lifting)

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

“We are all faced with a series of great opportunities
brilliantly disguised as impossible situations.”
- Charles Swindoll 

1-02, 2-09, 3-47

KMW CrossFit WOD: Friday 3/30/12

Posted by on March 29, 2012 · Leave a Comment 

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In honor of Santa Monica's officially retired Chief of Police Tim Jackman's service to his friends and community.

“The Chief”
As many reps as possible in 3 mins
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Squats
Rest 1 min
Repeat for a total of 5 rounds

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

“The true meaning of leadership is service.” ~Carter Woodson

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