KMW CrossFit WOD: Wednesday 12/1/10

Before training as a CrossFitter...

“Baby Bass”
11 Thrusters (105/75lbs)
30 Box Jumps (20″)
26 Pull-Ups
84 Double Unders


After some serious CrossFit conditioning! (Top of Half Dome)

Darren Levine’s Krav Maga Tactical Training Tip of the Day

Gun Threat off the Body

1: Send your left hand to redirect the weapon (thumb side down) out and away from the assailant’s body.

Note: Taking your left shoulder back will serve to blade our body and provide a body defense, but make sure your hand goes first (much like the regular gun from the front defense).


Darren Levine is the Chief Instructor of Krav Maga Worldwide. A 6th degree black belt, he is one of the highest-ranked Krav Maga instructors in the world and received extensive training directly from Imi Lichtenfeld, the creator of Krav Maga.

In recognition of his extraordinary contributions to the Krav Maga system, Darren Levine received one of only two Founder Diplomas ever issued by Imi Lichtenfeld. An internationally recognized self-defense and counterterrorism expert, Darren Levine has taught thousands of civilians and police officers, as well as military special operation and anti-terrorist units in the United States and abroad.

Darren Levine serves as a Los Angeles County prosecutor and an assistant head deputy of the Target Crimes Division; he has been tasked with prosecuting the most violent crimes committed against law enforcement, including murders of on-duty peace officers. Levine has received numerous commendations, among them: National Co-Prosecutor of the Year 2004, National Association of District Attorneys; Los Angeles County Prosecutor of the Year, 2003 ADDA; and Distinguished Alumni Award, Loyola Law School.

Today’s tip is an excerpt from Black Belt Krav Maga, co-authored by Darren Levine and Ryan Hoover. Available on Amazon now.

Kids Obstacle Course at the 5K Run/Walk by km-X™

km-X™ Krav Maga for Kids Obstacle Course

km-X™ (Krav Maga for Kids) Obstacle Course at the 2009 "Fights Cancer" Event

The 5K Run/Walk will feature a short obstacle course for kids only at 9:15 am. The course, designed by km-X™ (Krav Maga Worldwide™ Youth Program), will have a variety of stations, such as agility ladders and hurdles, that will test your child’s agility, speed, and spatial awareness.  A large punching bag will be placed at the finish line so they will be able to work on their punches and kicks, as well.

For more information about km-X™, self-defense, fitness, and life skills for kids, visit

KMW CrossFit WOD: Tuesday 11/30/10

3 Rounds of the following for time:

500 Meter Run

21 Deadlifts (body weight)

3 Rope ascents (starting from seated)

Don’t forget your long socks!

“Great effort springs naturally from great attitude.” ~Pat Riley