WAKF & Crossfit Blog

Kip Efficiency?

April 16th, 2014

Watch the video.

What do you think?  Big foot swing?  Little foot swing?  Big foot swing for the first rep followed by little foot swing?  Little foot swing until you get tired then big foot swing?  Little foot swing for small sets and big foot swing for bigger sets?

These are the tough questions that come up when you regularly cheat kip your pull ups.

2 Minutes is a Workout
Part 1: Barbell GymnasticsEMOM for 8 minutes
Snatch Balance
Part 2: Strength
Alternate between A & B
A: 5*4 Sumo deadlifts
B: 5*4 Shoulder presses
Part 3: Metcon
2 Minute AMRAP box jumps (24″)
1 Minute rest
2 Minute AMRAP rowing (for calories)
1 Minute rest
2 Minute AMRAP wall balls (20/14)
1 Minute rest
2 Minute AMRAP grasshoppers (L+R=1)

Check the whiteboard for an unusually large quantity of numbers, come to Dave’s “Running Focus” class this Sunday at 9AM and then come again next week Sunday @ 9AM for the annual “let’s run a 5K because we have to do it once a year” opportunity.

My Side Kick Obsession

April 16th, 2014

I’ve written, taught and thought about this one several times: the side kick is a great intro to the hook kick and the roundhouse kick.  To me, it works like one of those old SAT questions.

Side kick :: Hook kick and Roundhouse kick
Straight punch :: Hook punch and Backfist

To learn the sidekick (or straight punch) first is to learn a linear strike.  Once a student learns that straight attack, they can then come at it from either side – the hook kick and the roundhouse kick.

Work your sidekick and see if it doesn’t help you with your roundhouse and your hook.  Watch the video for more details and somebody remind me to get a pair of white pants so there is higher contrast in the videos between my legs and the heavy bag.

Mandatory Extra Credit

April 15th, 2014

I wonder how many folks have caught on to the fact that I’m starting to make everyone do the “bonus” strength work.

Is this cruel? Are people feeling overloaded? Under coached?

If I’m doing it right, I should also be offering people the option of skipping the strength work and doing some mobility work or skill work that is relevant to the Metcon.

Do more work in less time.

Burpee Tax
Part 1: Barbell Gymnastics
EMOM for 8 minutes
Clean (focus on knees out during setup)
Part 2: Strength
Alternate between A & B
A: 5*3 back squats (3 second pause at rock bottom)
B: 5*3 strict weighted pull ups
Part 3: Metcon
21,15,9
Kb swings (32/24kg)
Toes to bar
X=number of minutes elapsed. With the passing of each minute, stop your work and do x burpees.

Check the whiteboard for numbers.

Add a Layer, Subtract a Layer

April 15th, 2014

Today during the daytime class, we played with sticks. Specifically, we worked on some strategies to deal with when your partner has a stick and you don’t.

The simple answer is: don’t get hit and either get way OUT of range or don’t get hit and get into clinch range. Either of these options nullifies the advantage of the stick (extended reach).

We assumed, for the purposes of class today, that getting out of range was not a viable option. So we went through a long series of steps to try and figure out how to bridge the gap without getting hit. Our attempt went like this:

Step 1: stand still and breathe.
Step 2: move feet.
Step 3: continually move towards then away from partner.
Step 4: utilize the hands defensively (block or frame)
Step 5: utilize body motion defensively (duck, bend, etc)
Step 6: utilize feet defensively (use kicks of low attacks)
Step 7: clinch (negate the range advantage of the stick)
Step 8: strike offensively
Step 9: take the weapon away

This was a layering process. We spent about 5 minutes in each layer so that students could hopefully absorb each new piece before adding more. To finish class, just for fun (and to play with stick range at full speed), the students did some free for all stick sparring.

Building Hierarchies

April 14th, 2014

I’ve been really enjoying building skill trees in class recently.  We start with a pretty basic technique and by the end of the hour we’ve gradually evolved to a difficult technique.  Along the way, the technique gets plugged into various drills, is applied from various positions and is used against different partners.

One of my hopes, as a teacher, is to use this skill tree building as a way of seeing where students are at.  How far are they willing to climb the tree?  Where are the margins of their competency?  What happens when they try doing something that they aren’t very good at?  What happens when they do something they are already good at?