KMW CrossFit WOD: Saturday 4/30/11

 Chung is all smiles on the bar

Chung is all smiles on the bar

Take Another Shot!  This week is the last CrossFit Open WOD 11.6.  So for those of you who took a shot at it once this week, here’s your chance to beat your score!
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 3 Chest to Bar Pull-ups
6 Thrusters, 6 Chest to Bar Pull-ups
9 Thrusters, 9 Chest to Bar Pull-ups
12 Thrusters, 12 Chest to Bar Pull-ups
This is a timed workout.  If you compete round 12 move, go on to 15, if you complete 15, go onto 18… and so on.

 

Power Snatch

The Power Snatch

Intro To CrossFit: 10:30 am
Today is the big day of “The Snatch”.  This session is all about how to use the Barbell Snatch during your WODs.  This movement will not only greatly improve back strength, it also has a very positive effect on hip and leg movements and many upper body exercises. While this explosive lift does require a lot of concentration and practice to master the technique, it’s time well spent. And after you become proficient in this movement, you’ll be ready to tackle advanced lifts more quickly.
See you at the Whiteboard!

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

Using Blunt Objects against Attacks with an Edged Weapon

Ice Pick Stab (Defending to Live Side): Part 5 of 5

Note: The direction of the step depends on your state of recognition (this does not refer to the live side/dead side). If you recognize the attack very early, the step may be 45º forward and away from the weapon. If the recognition is a bit later, the step may be to the side and away from the weapon. If the recognition is very late, the step may be 45º back and away from the weapon, but you should still look to advance and circle the assailant if possible.

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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: Friday 4/29/11

KMW CrossFit crew Gerry, Malinda, and DKan
KMW CrossFit Crew Gerry, Malinda, and DKan

WOD
Special thanks to our friends at CrossFit Amundson
Complete for time:
21-15-9 Kettlebell Swings (24/16 kilos)
21-15-9 Box Jump (24/20″)
200-400-600 Meter Run

Cllick here to see Charles Barkley’s opinion of CrossFit

Class Limit is 20
WODs will be held at 6am, 7am, and 6pm.

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

Using Blunt Objects against Attacks with an Edged Weapon

Ice Pick Stab (Defending to Live Side): Part 4 of 5

Step 3: Continue striking to the head while circling the attacker.

###

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.