Front Squat OTM 10 Min
@ 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%, 70%
5 Rounds, 90 sec each:
10 Burpee Box Jump 24/20″
Max Reps Split Jerk 55-65%
Rest 90 sec
Some of us like to live in a make believe world full of rainbows and unicorns where all people are good and bad things only happen to bad people. It’s a great concept, but far from the truth. The truth is that there are crazy fuckers running around out there without any regard for other people. At any time and in any place you could find yourself in harms way. What would you do? Have you ever practiced strategies to avoid these situations, or protect yourself in the worst case scenario? If you haven’t prepared yourself for these situations, then what you have done is prepare yourself to become a victim.
We will be offering Rick Randolph’s Basic Personal Defense Readiness ™ series on Wednesday nights from August 14th – September 11th. This course is based on Tony Blauer’s SPEAR System, and is a great into to avoiding bad situations and protecting yourself. The course will be limited to only the first 10 people to register. The price for CFES members is a steal at $200 for 10 total hours of instruction.
I feel very strongly that if you have never attended a course like this you should. Even if you have been to something like this before, it never hurts to practice self defense strategies more. Many of the movements and concepts of this course go hand in hand with the movements and principals of CrossFit training.
Pull your head out of the sand and come develop some legitimate strategies to protect yourself and increase your likely hood of returning home safe to your families on a daily basis.
Basic Personal Defense Readiness ™ series – This course is for everyone who could ever be exposed to violence… anyone who doesn’t live inside a bubble. Course topics include: SPEAR System fundamentals, tools for detecting danger and avoiding, diffusion techniques, legal and ethical considerations, effective counter attacks, fear management and more. The class is a combination of lecture, discussion, drills and force on force scenarios where students will get to pressure test what they have learned. The course is a five-week series and meets once a week with a make-up week at the end for missed classes.
For more info on Rick and this course, or to register, please visit NorCalSelfDefense.com
