11/5/11 & 11/6/11 AllStar Weekend!

-Written by KC

AllStar Saturday Morning Class!

We partnered up on the warm up and the wod today, CF is FUN with FRIENDS!

Workout of the Day

Warm Up:

Shoulder Dislocates together

Speed Ladders hands and feet

3x strict pull ups till failure (use partner to spot if need)

3x 5 Ice Cream Makers

Skill:

Flexibility; Parsvakonasana & Bird of Paradise Pose

WOD:

"Deadly Push Up Partners"

10 Rounds for time of:

10 Deadlifts

10 Push Ups

Partner up on a bar, switch off as rounds are compleated. One partner keeps track of rounds.

Then: Yoga 20 min.

Women's Self Defense Class: Am I willing to hurt someone else in order to keep myself safe?

Don teaches us how to defend from the ground using our leverage and big muscle groups, a potentioally safer position that standing.

Don May taught us things today that could possibly keep us safe in the unknown situation of being attacked. Here's just a sampling of some things I learned:

-Address the question: What am I wiling to do to keep myself safe? Am I willing to hurt someone else to keep myself safe?

-One of the safest places for me to be when attacked is on the ground, it's harder for someone to move dead weight than standing weight.

-Use your periphery vision. Most of us have blinders on and focus our gaze on one spot, and we might miss something in our periphery.

-Know you can strike someone, hard.

Learning to say NO and mean it.

It was a little uncomfortable having to say NO really loud, and from our Na'au, gut, with all out chi. Most of us women are so used to saying yes, and it's hard sometimes to say no, with force. We practiced this while striking so it becomes like second nature when it really counts.

Next Women's Self Defense Course Nov. 19!!!!