So on the longest day of the year what would be better then a long CrossFit workout........This one actually sounds longer then it really is.....attack this as 2 separate workouts, the first part is all about power so go as hard as you can and suffer through it, the second part is more of a grind so find a good pace and get it done.
WOD
Sumo Deadlift Highpulls (95 lbs/65lbs)
Push Press (95lbs/65lbs)
reps of 10,9,8,7,6,5,4,3,2,1
followed by :
400 m run
40 knees to elbows
300 m run
30 knees to elbows
200 m run
20 knees to elbows
100 m run
10 knees to elbows
100 m run
10 push ups
200 m run
20 push ups
300 m run
30 push ups
400 m run
40 push ups.
Krav Maga
Also this week on Wednesday night at 7pm we will be running a Krav Maga workshop/workout in place of the regular class. I encourage all to attend this event as it should be alot of fun along with a great workout.
Krav Maga has taken many techniques from other martial arts; however, unlike the set routines and choreographed moves in martial arts, Krav Maga teaches realistic fighting and self-defense - attacks in social settings (pubs, clubs, street etc). Typical training often includes exercises simulating fighting against one or several opponents and/or whilst protecting another. This can also involve a debilitating scenario - the use of only one arm, while dizzy and against armed opponents.
Basic training is a mixed aerobic and anaerobic workout, relying heavily on the use of protective pads. In striking this helps the trainee practice maneuvers at full strength, whilst the holder experiences the impact felt when getting hit.
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