Crossfit Kids Program @PushMore. I SO see my kids doing this ^^

Back Squats 5×5 @69
Bench Press 5×3 @62.5

“Annie” 50-40-30-20-10 Of:
Double Unders
Sit Ups (Anchored)
9:35…time increase by 50%….metcon blows since I’m in my last phase of Strength Training & getting used to my new skipping rope.

2 Hour later…

2 1/2 Hour of Krav Maga….or read below for details

Guest Poster Brittany!!

06092012,We went for Krav Maga’s class at Two Square. We were told that the class is located at the 2nd floor of the building, the moment we opened the door, we can literally smell  the sweat! Eww.. The room is dark as is cushioned from the floor to the wall. Suddenly one 60 year old man came to me and introduced himself to me, then I knew that he’s the master for this class. He has his hair tied, dressed casually and speaks fluently with English. We started up with half an hour warm up, pretty much just like P90x! Thanx to Dennis for that! We needs to form in a group of 2 and I was with this little girl wearing a pink baby top. We had a few stunts like holding a bag, basically works as a shield as the other person will run for couple of laps and at the last lap they ought to shout and pushes themselves towards to bag. Man, the girl that I was with is so strong as she literally pushed me down and I knocked on another man who stood right behind me! Without that man, I guess I would probably knocked myself out of the window! She’s so strong! And after a few times of her pushing me down, as I’m too weak and not able to stand still by the pushing, I asked her for her name, what surprise me was that, she’s only at the age of 12! Her name is Beatrice. Please don’t mess with little girl like her! God damn it! Our next stunt was keep hitting the bean bag after a few lapse of run as Mike, the trainer, says that it will be good to build your stamina by running around as in real life we might face that. For that I find it pretty easy as we just need to keep heating the bean bag, and is good to train my flabby arm too! :p What I remembered the most was the stunt where the partner will hold the stick and keep beating you and the other party would need to defend yourself by allowing them to hit on your fore arm! The pink lil girl, she beats me like crazy! She has so much of strength and she basically hit me on the top, left and right till my fore arm is in pain! It gets so pain till drag Dennis into it and asked him to try the stunt with her! Even Dennis finds that she’s strong too! The other stunts are like how to defend yourselves when someone pointing the gun at your head and  run for snatching the knife, keep punching the bag as there’s the time where imagination kicks in as you need to punch the enemy’s ballz! hahahaa! I guess I can pretty master that stunt!  There’s another stunt where the enemy tried to stab you and you need to defend yourselves by blocking their way with my fore arm. The little girl, as she has been in this training for couple of months, while she was defending herself with her left arm, her right hand came in by stabbing into my face! God damn it! I just got the wrong partner on my first Krav Maga’s class!

Things that we learned:-

1)Shout whenever the enemy tries to get you as you would not know who can hear you

2) Whenever someone try to stab you with a knife, you ought to move your body backwards while defending yourselves with the fore arm\

3) When someone managed to snatch the knife, you have to try to hold his hand wrist

4) When the gun is pointing at you, you have to give the enemy a comfort in body language as you will not fight back but in your mind, you only have like 3 secs to move your body forward and snap the gun by twisting the enemy’s wrist or last little finger or biting it if necessary

5) When you pepper spray someone, the enemy’s normal reaction is move forward and chop you. Hence, what we need to do is to move to my right (when he’s holding the knife on his right hand)

6) When enemy holding the knife at your throat, what you need to do is move the body backward, turn their hand over and make sure that he’s elbow located right at your shoulder and what you need to do is use your two fingers ( or hands) and press it down on this hand wrist! The enemy will feel pain.

7) The best way to make the enemy fall is to hold on to his face, basically the jaw, push it upward as the enemy’s body will literally fall accordingly as the body will move along with the head

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Asked you to write what you learned…you go write story………. -_-