LEVEL 1

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

LEVEL 2

• Review: Straight Punches, Front Kicks
• Front Kicks (Offensive & Defensive)
• Side Kick
• Back Kick
• Wrist Releases vs. 2 / 3 Attackers

LEVEL 3

• Focus Mitt & Thai Pad Combinations
• Review: Defense vs. High Round Kick (3-Point/2-Point)
• Light Sparring Drills
• Knee Taps

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

“The weak can never forgive.  Forgiveness is the attribute of the strong.”
- Mahatma Gandhi

YES... 10K... get over it and get your ass in here!

Team 10K Row!
In teams of 3 complete 10K as a relay where each person rows 250 meters.

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

**CrossFit Endurance at SMC Track is tonight at 6:30pm w Coach Juvie.  Come get your run on!

Congratulations to Mark Caron, Senior Lead Force Training Division Instructor for Krav Maga Worldwide.

On Sunday, 16 June 2013, Mark won the Gold Medal at The U.S. Police and Fire Championships in the Toughest Competitor Alive Competition. The competition is comprised of 8 consecutive phases:

• 5 K Run
• Shot Put
• 100 Meter Dash
• 100 Meter Swim
• 20 Foot Rope Climb
• Bench Press
• Pull-ups
• Obstacle Course

Top competitors from around the nation converged in San Diego to compete in this 8 hour challenge that was comprised of 8 intense events.

We are proud and honored to have Mark as part of the Krav Maga Worldwide™ Force Training Division family (with or without the medal)!!

CONGRATULATIONS MARK!

More on the event:

http://uspfc.org/uspfc/uspfc-rules/276-toughest-competitor-alive-tca

LEVEL 1

• Movement/Pivoting
• Review: Straight Punches, Heel Strikes, Elbow #1
• Choke from Front, with Push
• Choke from Behind, with Push

LEVEL 2

• Review: Striking targets behind defender
• Striking Drills (Target Acquisition)
• Choke Review
• Headlock from Behind (Bar Arm; Carotid)
• Snap Downs

LEVEL 3

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

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

“If friendship is your weakest point, then you are the strongest person in the world.”
- Abraham Lincoln 

"My daddy's just a lil crazy!" **Photo by Viki Chan

“Gristle Grinder”
AMRAP in 6 mins of:
21-16-9 reps
Russian Kettle Bell Swings (32/24)
Burpees
Rest 1 min
AMRAP 4 mins of:
21-15-9 reps
Front Squat (85/55lbs)
Push Press (85/55lbs)
Rest 1 min
AMRAP 2 mins of:
Toes to Bar
If you finish through the 9 reps start over at 21 reps
Record reps per AMRAP and a combined total of all 3

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

6pm ADV CrossFit
Muscle Up Practice
Swings
Transitions
Descending
Max reps
Strict Drills…
If you didn’t do Gristle Grinder at 5:00 please complete it in the last 20 mins of class.
If you already did Gristle Grinder spend 20 mins working on a skill that NEEDS to be worked on.

7pm Elements
Review the Front Squat and Push-Press
AMRAP in 6 mins of:
21-15-9 reps
Front Squat
Push-Press
then
Lesson on Toes to Bar

]]> http://kmwtrainingcenters.com/2013/06/17/kmw-crossfit-wod-tuesday-61813/feed/ 0 http://kmwtrainingcenters.com/2013/06/16/krav-maga-curriculum-monday-061713/ http://kmwtrainingcenters.com/2013/06/16/krav-maga-curriculum-monday-061713/#comments Mon, 17 Jun 2013 06:00:05 +0000 Todd Goldman http://kmwtrainingcenters.com/?p=19298 LEVEL 1

• Straight Punches
• Elbows (Forward, Upward)
• Front Kick
• Choke from Front
• Recognition Drills

LEVEL 2

• Punch/Kick Combinations
• Low Straight Punches
• Inside Defenses:
• with Counterattacks
• vs. Front Kick to Body
• Defense vs. Front Kick (Outside Stabbing)

LEVEL 3

• Review:
• Round Kicks
• Outside Defenses (1-4)
• Overhand Punch in Defense vs. Right
• Defense vs. High Round Kick (Reflexive)
• Defense vs. High Round Kick (3-Point & 2-Point Defense)
• Defense vs. Round Kick to Ribs (Covering)
• Recognition Drills

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

“Don’t mistake activity with achievement.”
- John Wooden 

Photo by Viki Chan

“Mudkicker”
3 Rounds for time of:
10 Deficit HSPUs (stack 2 45lb plates on each side)
400 Meter Run
Rest 3 mins then
3 Rounds for time of:
10 Back Squats (155/105lbs)*Taken from the ground
12 Box Jumps (24/20″)

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

8pm Elements
Gymnastics Practice:
Headstands
Kick to Handstands
Handstand and lower into a headstand
then
3 Rounds for time of:
10 Back Squats
10 Box Jumps

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

LEVEL 2

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

LEVEL 3

• Review: Basic Combatives
• Review: Level 1 Chokes
• Review: Wrist Release – 2 Arms Bahind Back
• Handgun – to Side, in front of Arm
• Handgun – to Front, Pushing into Stomach

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

“Here in this body are the sacred rivers:
Here are the sun and moon, as well as the pilgrimage places.
I have not encountered another temple as blissful as my own body.”
- Saraha

LEVEL 1

• Hammerfist (Forward, Side)
• Elbows
• Knees
• Turning into the Fight with Combatives
• Choke from Behind
• Drill Time!

LEVEL 2

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

LEVEL 3

• Review: Knees
• Inside Defenses with Counterattacks
• Stick, Overhead (incorporating takeaway)
• Stick, Baseball Bat Swing

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

“When there is a great disappointment, we don’t know if that’s the end of the story.
It may be just the beginning of a great adventure.”
- Pema Chodron

Gotta wish our West LA athletes who are competing this weekend LOTS of positive vibes! Claire, Kanima, Duncan, Chung, Louise, and Julio are all representing West LA CrossFit Saturday. Go show um what you've got athletes!

8:00am Lifting/Adv CrossFit
3-3-3-3-3 Split Push Press from BTN (light-moderate load)
5-5-3-3-3-1-1-1 BTN Split Jerk (moderate load till you get to the singles)
1-1-1-1-1 Split Jerk
then
“Slave to the Grind”

9:30 and 12:30 CrossFit All Levels
“Slave to the Grind”
AMRAP 10 mins of:
15 Wall Ball Shots
10 Walking Lunges
8 Pull-Ups
Rest 3 mins then
AMRAP 10 mins of:
10 Push-Ups
15 Squats
200 Meter Run

10:30 CrossFit Elements
AMRAP 8:
12 Wall Ball Shots
8 Walking Lunges
6 Pull-ups with Band
Rest 3 mins then
AMRAP 8:
5 Push-Ups
10 Squats
200 Meter Run