CrossFit Journal Preview (http://journal.crossfit.com).
In this series, get a sneak peak at Tony Blauer's Be Your Own Bodyguard seminar hosted by San Francisco CrossFit. Blauer, founder of Blauer Tactical Systems, provides seminars to CrossFitters to teach the basics of self-defense and how to implement them through CrossFit.
In Part 6, Blauer talks about using your "crowbar."
With partners and medicine balls, he has participants practice throwing forearms into their make-believe enemies.
"My spear—the actual violent, explosive movement of my forearm—is going to come from an in-contact moment," Blauer explains. "It's (an) amazingly self-correcting system."
And once the forearm is thrown, stay put, ready to strike again, he advises.
"Moving backwards is always slower than moving forward," Blauer says. "If you need to hit the person again and they're in front of you, the fact that you're closer is better."