For those of you who weren’t aware, several coaches took a Krav Maga certification over the last 4 days. Krav Maga (Close Combat)is a no BS self defense system created by the Israeli’s for their defense force. The guys from Ohio Krav Maga and Fitness took great care of us. I’ll tell you up front: It was hard. The final test was over an hour of fighting skills and drills, alot of it full contact. I can say without a doubt that Crossfit training prepared us for the heavy work load over a 4 day weekend.
Many of the guys going through the training had some type of martial arts or fight training. Many of the girls had very little. My lovely lady Alison has probably never even made a fist in anger, much less struck someone. But she took the bull by the horns and rocked this test. She blogged about on her site, Crossfit Mama. Here’s the three installments, 1, 2 and 3.
We’re going to get back into some strength training, but I’m going to lower the reps that we do, but we’ll be doing temp lifts. This may actually increase the time the barbell is actually in our hands and our bodies are under tension.
The lift is the deadlift. Pull from the floor, and lower the weight in 3-4 seconds.
The rep scheme is
5-3-3-1-1-1
Go up in weight each set but start light. We are not trying to find out 1 rep max, but trying to see perfect form as we control the weight on the down portion.
Metcon - Getting to running
In 2 Minutes run 400m
Rest 2 minutes
In 2 Minutes run 400m
Rest 2 minutes
In 4 Minutes run 800m
Rest 4 minutes
In 4 Minutes run 800m
Rest 4 minutes
In 2 Minutes run 400m
