KMW CrossFit WOD: Wednesday 6/1/11


Many of you have done this WOD at least once before.
Can you get a higher score this time?

Class Limit=16 Athletes
WOD times-6am, 7am, 9:30am, 5pm, 8pm

“Discipline is the bridge between goals and accomplishment.” ~Jim Rohn

An Interview with KMW Fitness Director Tina Angelotti

In today’s interview with KMW Training Centers™ Fitness Director Tina Angelotti, we discuss how gymnastics helped her discover a love for fitness and training.

5 Days Left of MMA Training Camp for KMW Training Centers™ Lead Instructor Marcus Kowal

5 days. 5 days left until my MMA fight. 4 days left until weigh-ins. My body is beat. I’m hungry. I have 10 more pounds to lose. Yet I can’t wait until Saturday night to walk out, hear the music start playing, hear the crowd, feel the rush as the cage closes and the referee says “fight”. It’s the Word we train, sweat and bleed to hear. Our chance to show what we’ve worked so hard for. Our form of art.

I took this fight with a really short notice — only 2.5 weeks. Normally, we are in training camp for 6 to 8 weeks. However, it’s not like I hadn’t been training: I’ve been part of Chad George (WEC veteran) and Mac Danzig’s (UFC) training camps, who are/were fighting the week after me. (Mac Danzig unfortunately got injured and had his fight postponed.) Some fighters take quite a bit of time off between fights, but I always train — I love it! Thus, I was ready when the promoter gave me the call.

The hardest part for me is usually the diet and the weight cut — I usually cut between 20 to 25 pounds — but it’s been a walk in the park this time, despite the short training camp. What did I do differently this time compared to previous fights? I trained less. I trained smarter, not harder. What else is different? My hunger to win. In my last fight for Strikeforce, I tasted defeat for the first time in five years. Funnily enough, I didn’t enjoy it and I don’t want to have that bitter taste in my mouth again. And so I’m more motivated than ever, and I’m going out there to win.

My MMA fight is on June 4th for Respect in the Cage in Pomona. For all my fights, I will donate 10% of my purse to the Marni Fund, in support of cancer research. Get your tickets from one of our KMW Training Centers™ locations.

Want to follow my fight preparations? Follow me on twitter: www.twitter.com/marcuskowal.

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

Using Blunt Objects against Attacks with Blunt Objects

Three-Quarters Downward Swing: Part 1 of 4

Attack: The assailant swings downward at the side of your head, at an angle close to 45º.

Solution: Because this attack is overhead, you may use a deflection, as discussed earlier, after the initial block.

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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.