KMW CrossFit WOD: Monday 7/30/12

Posted by on July 29, 2012 · Leave a Comment 

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Callie's Overhead position

Training Sessions-6am, 7am, 12:15pm, 5pm, 6pm, 8pm CrossFit Elements

WOD
Complete 2 rounds of the following couplet with 2 mins of rest between each round.
4 cycles of Tabata Wall Balls (20/14lbs)
Rest 10 seconds
2 min Max Pull-Ups

CrossFit Elements
What is a Tabata? Why is it so effective for conditioning purposes?
Perfecting the Wall Ball
Pull-Up Practice
then
1 full set of Tabata Wall Ball shots for total reps

Krav Maga Curriculum: Sunday 07/29/12

Posted by on July 28, 2012 · Leave a Comment 

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LEVEL 1

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

LEVEL 2

  • Punch/Kick Combinations
  • Review:
    • Low Straight Punches
    • Inside Defense vs. Low Straight Punches
    • Front Kick
  • Offensive Front Kick
  • Inside Defense vs. front Kick to Body
  • Defense vs. Front Kick (Outside Stabbing)

LEVEL 3

  • Focus Mitt Combinations
  • Review:
    • Punch Defenses (Inside & 360)
    • Inside Defense vs. L/R
    • Inside Defense vs. L/R (Lean Back & Trap)
  • Outside Defenses (1-4)
  • Recognition Drills

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

“Turn to face the sun, and the shadows will always fall behind you.”
- Maori proverb 

Krav Maga Curriculum: Saturday 07/28/12

Posted by on July 27, 2012 · Leave a Comment 

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LEVEL 1

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

LEVEL 2

  • Review: Hammerfists (Forward)
  • Review: Striking from Knees and Back
  • Guard, Position (in Guard)
  • Guard, Stand Up/Escape
  • Review: Front Kick from Ground/Back Position
  • Kick Off from Guard

LEVEL 3

  • Review: Straight Punches
  • Review: Striking & Exiting from Full Mount
  • Side Mount, Transition to Full Mount, Disengage
  • Side Mount, Bottom Position (elbow escape)
  • Side Mount, Bottom Position (reversal)

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

“Trying to be happy by accumulating possessions
is like trying to satisfy hunger by taping sandwiches all over your body.”
- George Carlin 

KMW CrossFit WOD: Saturday 7/28/12

Posted by on July 27, 2012 · Leave a Comment 

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8:00 Advanced CrossFit
We have 4 teams competing Sat at the Rose Bowl for The WOD Gear Team Series competition.  Admission if free so if your thinking about getting into the competition circuit head down to Pasadena to cheer on the KMW CrossFit Crew.  There will still be a 8:00 advanced class with Mer Bear!

9:30am All Levels
In a team of 4 with a continuous running clock for 20 mins:
3K Row (one person works at a time)
Once the row is complete the entire team moves on, with the remaining time complete as many reps as possible of:
Wall Ball Shots (20/14lbs)
DB Snatch (45/35lbs)
Two athletes may work at a time (one per exercise)
Score is for total reps of DB Snatch combined with Wall Ball Shots

10:30 CrossFit Elements
Practice row technique and learn how to use damper settings
Complete 5 rounds of 250 Meter Row with the damper settings at 3, 5, 7, 9, and 6.
DB Snatch Practice
In 3 mins complete as many reps as possible of DB Snatch Alt Arms

Krav Maga Curriculum: Friday 07/27/12

Posted by on July 26, 2012 · Leave a Comment 

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LEVEL 1

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

LEVEL 2

  • Review: Front/Round Kicks
  • Advancing Front Kick
  • Review: 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

  • 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 and
bottom is required in every class!

“How you see others is not important.
How you see yourself means everything.”

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