The first drill in Tony Blauer’s CrossFit Defense Course is called Outside 90. It involves using your forearm to create distance between you and your attacker.
“Without my glutes, without my abs, without my lats, without my back, without a stance, without momentum, this is pretty fuckin’ strong,” Blauer says, referencing his forearm. “And how many reps did you have to do to understand and experience that? One.”
One of the biggest mistakes in self-defense training is teaching too much specificity and complex motor skill out of the gate, he adds. CrossFit, he says, predisposes you to self-defense, and he believes protecting yourself from an attacker is no different than doing everyday movements at the box.
“You suddenly go, ‘I’m going to do a fucking push-up on this guy’s face here.’ And you just go, ‘Whack!’ And you just throw your fastest push-up,” explains Blauer, founder of Blauer Tactical Systems. “All of you can fuck people up—that’s a scientific term.”
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Additional reading: 10 Shots at Tony Blauer by Emily Beers, published Oct. 24, 2012.