KMW CrossFit WOD: Friday 4/1/11


Michael's power snatch with a big smile

He sure smiles a lot.

Power Snatch (95/65)
Wall Ball
Knees to Elbows

“Practice without improvement is meaningless.” ~Chuck Knox



Changes to our KMW Training Centers™ • West LA Class Schedule

The following changes will be made effective as of April 1, 2011.


• 12:15pm KM Level 3 will now be KM Level 3/4


• 6pm KM Level 2 will be taught by Jon Catoe

• 7pm KM Level 1 will be taught by Jazzy Green

• 7pm KM Level 3 will be taught for Ross Cascio

• 7pm KM Bag will be taught by Erica Wendland

• 8pm KM Level 4 will be taught by Jon Catoe

• 9pm KM Level 1 will be taught by Tamara Podemski

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

Edged Weapon at Back, Touching: Part 4 of 5

Step 4: Follow the elbow with multiple counterattacks, including knees, kicks, etc.

Step 5: Maintaining control and leverage on the wrist, reach over with your right hand and cover the weapon hand.


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: Thursday 3/31/11

Caleb Rack Position

3 Rounds for time:
250 Meter Row
7 Heavy Thrusters (115/75lbs)

“Be strong and take heart and wait on the Lord.” ~Genesis 28:15 NIV