WAKF & Crossfit Blog

Full Range of Fatigue

March 3rd, 2015

Don’t let fatigue crimp your range of motion. Sit all the way down in your squat. Touch your chest to the barbell when you do a chest to bar pull up.

Fatigue may indeed make cowards of us all but it before that it makes us forget movement standards. Please call me out when I fail to execute a full range of motion. I promise to do the same for all of you.

Confined Spaces

March 3rd, 2015

In almost any game, a major objective is to limit your opponents options so that they become more predictable. One way, in martial arts, to do this is to restrict the space that they have to move in.

You can restrict someone’s space by pushing them into a wall. You can restrict someone’s space by pinning them on the ground. You can restrict someone’s space by putting them inside of a boxing ring.

All this week, we will look at how to deal with limited space and how to limit your partner’s space.

The Illiad

March 2nd, 2015

imageSomebody told me that doing smart stuff before you workout makes you stronger than just working out. This somebody may or may not have been wearing a lab coat and carrying a clipboard at the time.

Whatever the circumstances, this totally validates our awesomely nerdy themes of the month. Let us continue by making the theme of this month… The Illiad. Yeah. The epic story of the Trojan war. You can read the whole thing here.


March 1st, 2015

Here’s a mystery for you: if the workout is a 9 min AMRAP for 15 toes to bar, 10 deadlifts (115/75) and 5 snatches at (115/75), what will be the first thing to fail?

If you said grip, congrats! You read the title of the post. You also happen to be correct.

Our strategy for preventing grip blowout was to break up the toes to bar right away. There are some among us who can do 15 toes to bar in a row but for this workout, it was not a good idea. Doing 15 toes to bar in a row toasts your grip and then you can’t hold onto the barbell and by the time the second round rolls around, you can’t hold on to the pull-up bar.

Strategy matters. Work hard AND work smart – you’ll get more work done that way. If you didn’t do 15.1 today, you should! It was super fun.


February 28th, 2015

I just finished a fabulous and short graphic novel called “Fist Stick Knife Gun”. It is the story of a young boy growing up in the Bronx in the 60s and in the process of growing up, learning how violence is used in his community (daily).
It’s a revealing read and I encourage anyone who trains to read it. I promise that it is worth far more the hour it takes to read.