KMW CrossFit WOD: Tuesday 2/1/11


KMW CrossFit - Deadlift

The look of determination!

For Time:
21 Deadlifts
400 Meter Run
18 Deadlifts
400 Meter Run
15 Deadlifts
400 Meter Run
12 Deadlifts
400 Meter Run
(M: 225/W:155)

“The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function” ~F. Scott Fitzgerald

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

Gun Threat with Defender on Knees: Part 1 of 5

Threat: The assailant presents the handgun while you’re on your knees.

Solution: In this case, the weapon is directed at your centerline. Bursting forward and counterattacking is not feasible or possible because of your body position (it simply takes too long to get up from your knees).


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.

KMW CrossFit WOD: Monday 1/31/11

KMW CrossFit - Box JumpWOD
The following workout is a total of 5 rounds.  Each round is a total of 3 mins with 1 min rest between rounds.

Rounds 1, 3 & 5 consists of the following:
3 min AMRAP of:
3 Dead Hang Pull-Ups
5 Thrusters (95/65)
7 Box Jumps

Rounds 2 & 4 consist of the following:
3 min AMRAP of:
3 Burpees
5 Push-Ups
7 OH KBS (1.5/1 pood)
*Your score will be total reps completed per round.  (Ex: 49-42-51-40-39)

“Life is easier to take than you think; all that is necessary is to accept the impossible, do without the indispensable and bear the intolerable.”  ~Kathleen Norris

An Interview with Krav Maga Worldwide™ Black Belt Instructor and “Special Ops” Star A.J. Draven (Part 2)

A.J. Draven is a Krav Maga Worldwide™ Black Belt instructor. He teaches at KMW Training Centers™ • West LA, and has trained many Krav Maga Worldwide™ Licensees. A.J. is also, now officially, an action movie star.

A.J.’s latest movie, titled “Special Ops,” was nominated for 7 awards at the Action-On Film Fest, including Action Picture of the Year, and Best Fight Choreography, a credit which he shares with fellow Krav Maga Worldwide™ Instructor, Kevin Lewis.

We took some time out of our day here at KMW Training Centers™ and sat down with A.J. to talk about Special Ops. In part two A.J. discusses his Krav Maga training and background and what it was like developing the knife fight scene with Eskrima Grandmaster Al Punay.

Check out Part 2 below:

If you missed it, click here to watch part 1 where A.J. discusses his action movie influences, his dog Bruce Lee, what it was like filming in the Philippines and working with his co-stars Steven Bauer (Scarface & Primal Fear) and Finola Hughes (All My Children & General Hospital), and how he developed and prepared for the Krav Maga fight scenes.

Special Ops is available in stores and online now. Visit for more details.