28 August 2018

TUESDAY 180828

Threshold Mash-up Training:

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar
Rest 1:00
As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)

Rest 2:00 and determine 40% of your training threshold then,

Every Minute On The Minute For 12:00 (4 Rounds of Each Station)

Minute One: Concept2 Row (40% Threshold)
Minute Two: Toes to Bar (40% Threshold)
Minute Three: Wallball Shots (40% Threshold)

Note: Athletes can pick their start station, but must honor the prescribed order of rotation. The threshold mash-up training is an excellent way to develop capacity across “broad time and modal domain” in addition to making improvement in technique.

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Coach is a Krav Maga Black Belt!


In December 2001, approximately one week after my very first CrossFit workout with CrossFit Founder “Coach” Greg Glassman, I enrolled in a Law Enforcement Krav Maga Course instructed by Londale Theus. The training was awesome, and seemed to compliment the intensity I had experienced in CrossFit. However, even more important than the quality of the training, was the character of the teacher: Londale exemplified the warrior ethos, and his perpetual state of optimism, and commitment to self-mastery greatly impacted the trajectory of my life. I knew that just like Londale, one day I would be a Krav Maga Black Belt, and would help teach the life-saving principles of the system to my brothers and sisters in Law Enforcement.

After nearly twenty years of training, and four grueling days of testing, I have achieved a goal of immense meaning and significance in my life. I am a Krav Maga Black Belt!
In preparing my heart and soul for the test, the Holy Spirit revealed a Psalm to me that I feel is worthy of memory for all who walk the warrior path: “The LORD is my strength and my shield; my heart trusts in Him, and He helps me” (Psalm 28:7). This specific Psalm sustained me when the going got tough, and I trust that God’s Word can have the same effect in your life.
In addition to my dear friend and mentor Londale Theus, I would also like to extend a great deal of admiration, appreciation, and KIDA to Kelly Campell, and my dear friend Jon Pascal, both of whom have provided me with over a decade of mentorship in Krav Maga. Thank you for believing in me, I love you both! ~ Coach 

Tuesday Special Programs

Please note Bag and Yoga  are cancelled tonight. Last class of the day is 4PM to 5PM. We will be holding Bag Class tomorrow (Wednesday) at 5:15PM followed by Krav Maga.


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