MacDonald Academy of Martial Arts

Kenpo Karate, Krav Maga, and Fitness for the Boston / Watertown area

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You are here: Home / Archives for Danelle

Posts and Articles by Danelle Marable

About Danelle

Danelle Marable is a Krav Maga Worldwide-certified instructor at the MacDonald Academy of Martial Arts. She enjoys hikes, long walks on the beach, and lifting heavy things.

Zombie Preparedness Workout 10.31.12

10.25.12 By Danelle Leave a Comment

Zombie Apocalypse!

On Wednesday, October 31, we will be combining the 6:30 classes for the 2nd Annual Zombie Preparedness Workout!

So, you think you’re ready for the Zombie Apocalypse, eh? You’ve read The Walking Dead and can’t stop watching Night of the Living Dead. You bought everything the CDC told you to buy to prepare for it. You’ve read the debates on whether the creatures in 28 Days Later were zombies or just infected humans. You can even dance with them.

And, despite the evidence, you think a Zombie infection could actually happen.

But, have you trained to kill them? You will on Halloween! The 6:30 combined Fundamentals/Advanced Krav classes will be a kick-ass workout designed to make sure you are prepared when the dead become the undead.

Trust me–It’s worth missing crappy candy for. Really–what are these things?

Filed Under: For Your Amusement, Kenpo News, Krav Maga News, Seminars & Events, Strength & Conditioning

The Importance of Kill Face

02.07.12 By Danelle 2 Comments

Enter the Dojo is a great web series. I highly suggest you watch all of the videos on the channel.

This is a great episode about Kill Face.

Filed Under: For Your Amusement, Krav Maga News Tagged With: video

Winter Break Workout #5: 12.31.11

12.30.11 By Danelle Leave a Comment

  • 5 min of jump rope or light jog
  • Do 10 burpees every minute on the minute for 10 minutes. (Yup, 100 burpees!) The faster you do each set, the longer you can rest before the next…
  • Skills Work: Take a break. You just did 100 burpees.

HAPPY NEW YEAR!
Don’t forget that classes resume Monday, 01/02/12!

Filed Under: Krav Maga News, Strength & Conditioning, Training

Winter Break Workout #4: 12.30.11

12.30.11 By Danelle Leave a Comment

  • Do the following:
    1. Walk on your heels – 15m out and back
    2. Walk on your toes – 15m out and back
    3. High knees – 15m out and back
    4. Heels to your butt – 15m out and back
    5. Side shuffle – 15m out and back
    6. Skip forward – 15m out and back
    7. Skip backward – 15m out and back
    8. Inch worms – 5 reps
  • Four rounds of the following interval:
    • Sprint 30 sec
    • Jog 90 sec
  • Skills Work: From a neutral stance, practice explosive plucking defenses against stationary chokes from the front, sides, and behind. Use a mirror if you can.

Filed Under: Krav Maga News, Strength & Conditioning, Training

Winter Break Workout #3: 12.29.11

12.29.11 By Danelle Leave a Comment

  • If you have a foam roller, experiment with some of these mobility ideas.
  • 5 Rounds of: 5 Squats, 10 Push-Ups, 15 Sit-Ups
  • End with Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
    10 seconds off. Repeat this 8-10 times.

Filed Under: Krav Maga News, Strength & Conditioning, Training

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6 Riverside St
Watertown, MA 02472 · USA
phone: 617.923.4248
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