WAKF & Crossfit Blog

Uh… What?

October 23rd, 2014

So it’s been a while since I checked out the main site and it turns out that they are putting triple unders in the workouts.

Yeah. Triple unders.

So I guess there’s something to add to the list.

Battle of the Alamo
Part 1: Barbell Technique
4 sets of 5 touch and go snatches
Then do a 5th set, as many reps as possible at 80% of your heaviest set from above.
Part 2: Gymnastic Technique
Alternate 8
A: hollow body hold
B: superman hold
Part 3: Conditioning
Every 2 minutes do
10+x thrusters (95/65)
10+x toes to bar
Where x=the number of rounds elapsed. Keep going until you can’t.

Check the whiteboard for numbers.

Familiar Patterns

October 22nd, 2014

Ideally, you’d ingrain proper technique into your body so that even when you are at the point of complete exhaustion, your form would still be perfect.

Realistically, you’ve got to keep your mental focus high as you get tired. Remind yourself that technique matters and falling back on the familiar pattern of muscling your way through is just going to make you more tired. I’m here to help. I should be reminding you of proper form as you work. You’re here to learn to move better, inside and outside of the gym. Keep your mental focus. Remind yourself to keep your torso vertical when you press.

Also, when you jerk, stand up all the way before you bring the barbell back down.

Battle of Mohi
Part 1: Barbell Technique
4 sets of 4 touch and go cleans
Do a fifth set at 80% of your heaviest weight (from previous 4 sets) and do as many unbroken reps as possible
Part 2: Gymnastic Technique
Alternate 8
A: Cartwheels
B: L sits
Part 3: Conditioning
50 sit ups
10 chest to overhead anyhows (135/95)
50 tuck jumps
10 chest to overhead anyhows (135/95)
50 grasshoppers
10 chest to overhead anyhows

Check the whiteboard for numbers.

Having a Plan

October 22nd, 2014

Part of self defense is having a plan. To me, the most obvious example of this is fire drill practices at schools. Parents, teachers and administrators know that fires happen. They know that if fires happen and the kids panic, it is much more likely that folks will get hurt. So they have a plan and they practice that plan through fire drills.

As we all know, plans often fall apart. However, having a plan gives you a starting point and helps you resist that initial freeze up moment that often happens to folks in emergencies. Therefore, it is good to have a plan.

Forms are an extreme example of having a plan. If an attacker comes at you in this exact way from this exact angle, then you could do the following counter to them. As we said before, plans are merely a starting point – a way of keeping moving so that we can adapt to the situation unfolding before us.

So then what we are often left with from practicing forms is a WAY of moving. For example, if you watch the video, you’ll see the students making big, sweeping circular motions in the form. Then, you’ll see them adapting this form of movement and hitting the bag with it. The form is a plan. The bag work is adapting that plan to work to the situation at hand.

Shoulders

October 21st, 2014

I think we should do more Turkish get ups. The more I do them the more I notice how much they transfer to all the other overhead skill work we do. A person with a good Turkish get up has a good understanding of how to use shoulder structure to stay under the weight. This same understanding should, in theory, apply to using structure to support the weight in a snatch or jerk.

Therefore, I’ll program more of them and we’ll see if it has the amazing rippling skill effect that I’m hoping for.

Fall of Constantinople
Part 1: Strength
4 sets of 5 overhead pause squats
Part 2: Gymnastic technique
Alternate 8
A: ring dips
B: pistols
Part 3: Conditioning (15 min cap)
4 rounds for time
15 Turkish sit ups (20/14)
15 box jumps (24)
3/3 Turkish get ups (45/33 barbell)

Check the whiteboard for numbers.

Theme of the Week: Self Defense

October 21st, 2014

What should you know about self defense? What are the relevant skills to keeping out of trouble? What are the relevant skills to getting out of trouble?

At the center of it all is awareness. If you can’t see the threat, you can’t do anything about it. All the skills, tools and strategies will fail if you do not first open your senses to the incoming data. Don’t expect. Don’t predict. Perceive what is actually there.

If it sounds easy, you’ve got a leg up on the rest of us. It is far too tempting to sink into the whirlpools and pitfalls of one’s own thought processes. Focus out. Look at what is happening. Who is around you? What are they up to? Where is your nearest escape route if things suddenly go funky?

The good news is while self defense situations are rare, paying attention is constantly interesting. You’ll be amazed at the things you notice when you take the time to notice.