WAKF & Crossfit Blog


September 18th, 2014

I dig it when the workout is right at the edge of my capacity where I have to make a conscious decision to stop or continue. Today was one of those for me. I had the bar in hand, had done half of the reps required and had to choose. I could either finish the rest of the reps or drop the bar.

I won’t lie. Sometimes I make the choice to rest. Today, I made the choice to keep going. It felt horrible. I mean it felt good to be able to summon up that willpower and keep going but the actual movement felt horrible.

These are the things that happen when you are fighting The Lord of darkness, right?

Part 1: Strength
X=90% of your 1rm deadlift
5 reps @ 75% of x +20 pounds
3 reps @ 85% of x +20 pounds
1+ reps @ 95% of x +20 pounds
Part 2: Metcon (20 min cap)
10 rounds
1/1 lunges with barbell in front rack (135/95)
5 push ups
5 rounds
2/2 lunges with barbell in front rack (135/95)
10 sit ups
3 rounds
4/4 lunges with barbell in front rack (135/95)
15 squats
Then, with no rest do
1 ring dip

Check the whiteboard to see who played the role of Liv Tyler.

One Thing

September 17th, 2014

Mobility, when faced with an aggressive opponent, can be a part of solving the problem. The mobile target is hard to hit. The mobile target is hard to pin down.

Generally, when we are thinking about mobility in standup fighting, we start with moving our feet. Tonight, we spent the whole class trying to make our footwork fluid (always moving). Again, the point of this fluid footwork is to make us harder to “get a bead on”.

There are many difficulties surrounding mobility. One sticking point that many students noticed tonight is that being on the balls of the feet and constantly moving your feet strikes a difficult contrast with how we often practice throwing our basic strikes from stationary stances.

Why do we drill strikes from stationary positions if we’re going to end up throwing them from more mobile positions? Why do we practice static stances if, in the fight, we are never supposed to be standing still?

The struggle is that it is easiest, when working on technique, to try and isolate one particular idea and study that idea. Thus when we look at how to hit hard, we often throw our strikes from a stationary positions so that we can maximize power – our mobility is put on the shelf. Similarly, when we look at mobility, we focus on moving our feet (maybe our bodies and heads as well in the manner of a weaving boxer) and power gets put on the shelf.

When will the two ideas come together? When will it all come together? My own personal experience, in both my own training and the observation of other people’s training, is that things do come together but there is always room for improvement.

Work on one thing at a time. The pieces are coming together (everyone is moving better than they used to) and will continue to improve… until then, watch this guy fight off three attackers and doing your best to ignore all the pan and scan camera work, see if you can observe his footwork.


September 16th, 2014

Yes, I am the head coach. No, I am not the best at everything. Yes, you are welcome to – encouraged even – to put up bigger numbers than me. No, I won’t get upset about it – quite the contrary, I will cheer you on as you are trying to beat my score.

I don’t want a glass ceiling at our gym that consists of me. Raise the standards – I’ll chase you if you do.

Darth Vader
Part 1: Barbell Gymnastics
EMOM 8, alternate a & b
A: power snatch
B: squat snatch
Part 2: Force Choke via Webcam
4 rounds for time
5 deadlifts (275/205)
15 handstand push ups
Then, with no pause after the 4 rounds, hold a wall sit position for as long as possible.

Check the whiteboard for numbers.

Theme of the Week: Slow is Smooth and Smooth is Fast

September 15th, 2014

It’s a martial cliche but like all cliches, it has roots in truth. When people try to go fast, they often tense up and end up fighting against themselves while trying to execute a technique. When people try and go fast, they often skip steps and bungle the technique.

Trying to go fast often gets people in more trouble than they were before they started – being in a hurry often leads to errors.

Of course we all know that, at some stage, we need to go fast martial arts. My experience has been that when you are first learning a new technique, stay away from going fast. Go slow and think about what you are doing. As things become more natural, then you can push the speed forward.

Make it slow, make it smooth and speed will come soon enough.

Greed and Patience

September 15th, 2014

Be patient and you can gradually grow greedy. Be greedy and you’ll have to be permanently patient.

If you take your time increasing the weights and take your time progressing through the movements, you are much less likely to get injured. If you start with a couple days a week and suss out how many times you can train by adding one training session at a time, you will gain a more thorough understanding of capacity. Patience now means greater returns in the long run… and your general fitness should be a long term (life long) process.

If you get greedy with the weights or try and force your way through the skill progressions, you are more likely to end up with an injury. If you jump into training six days a week you are more likely to overtrain and be forced into taking a break. Getting greedy will force you to be patient (because you’re injured) which is often very difficult (because you were in such a hurry).

Judge Holden
Part 1: Strength
X=90% of your 1rm shoulder press
5 reps @ (75% of x) + 10 pounds
3 reps @ (85% of x) + 10 pounds
1+ reps @ (95% of x) + 10 pounds
Part 2: Loot and Pillage (15 minute cap)
50 over unders
50 wall balls (20/14)
50 pull ups

Check the whiteboard for numbers.