CrossFit Krav Maga
San Francisco
1455 Bush Street SF CA 94109
info@kravmaga-sf.com
415-921-0612
Come in and watch a training session and meet the coaches.
New to CrossFit? You must complete six Intro Sessions that are taught one on one, prior to taking class. The cost for this is $399.
Previous CrossFit experience? We offer a test for you to demonstrate proficiency in the movements and bypass the Intro Training Sessions. The cost for this is $60.
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"Eva"
5 Rounds for Time
Run 800m
30 Kettlebell Swings 2 pood
30 Pull-ups
Necessity being the mother of invention, a 2 pood kettlebell appeared. Is it ghetto or showing ingenuity? This WOD was brutal, in fact this entire cycle has been brutal. What's on deck for tomorrow follows the same theme. Don't worry, you won't have to run the 5k route twice. We have a great route mapped out for you, very scenic and San Francisco, compliments of Lake.
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■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.
For all my homies with torn hands, here's the link (you'll need to cut and paste into the browser) from Crossfit LA's vimeo that shows a great taping technique, and if you do it well you can reuse multiple times. I haven't torn once since I started using this:
http://www.vimeo.com/4895278
Cheers!
Posted by: Elizabeth | July 01, 2009 at 12:29 PM
"find a Great ASS and follow it till you find the next one! "
Words of wisdom!
What about the 630 class? I usually do that class on Wednesdays so I can do KM2 after...are we running then, too?
Posted by: Mike | July 01, 2009 at 11:50 AM
I am sorry for adding ventilation to my shorts yesterday! I will have another pair today. And yes, Jeff they are ass-less chaps!!
Posted by: Lake | July 01, 2009 at 11:34 AM
I think we will see Lake in his new "running chaps"... Hmm, I now taste vomit for some reason....
Posted by: jb | July 01, 2009 at 10:55 AM
The big question on everyones mind- will Lake have new shorts or are we all following his ass today?
Posted by: CIPOCALYPSE NOW | July 01, 2009 at 10:48 AM
As long as it is not your ASS I have to follow I will be just fine.....
Posted by: Robert | July 01, 2009 at 08:23 AM
You can blame me for the route. But, you can't blame me for the fact we have to run!!! I know most don't like to run. But, there is a reason why we must. We have to test our endurance once and awhile! Constantly Varied!!!! So, please don't look at this 10k as reason to stay home! It won't kill you. It will help you.
A few tricks that I use when running 5k+. I sometime count beer cans that I see. Maybe only count the Coors Light cans. Or sometimes I think of some wild story. And play with that in my head. (One run I thought I was being attacked by rabid coyotes. Fought them and carried them across the finish line.) Crazy but it kept my mind from thinking about the discomfort in my legs. My favorite trick. This may only work in actual races. But, find a Great ASS and follow it till you find the next one!
So, don't fear this workout! Accept it as another CrossFit battle. One that you will conquer!
Posted by: Lake | July 01, 2009 at 07:37 AM