WAKF & Crossfit Blog

Under Duress, Under Analysis

July 28th, 2014


Some of us learn under stress. Some of us learn through analysis. Most of us need both styles.

What does this mean? It means sometimes push the weights up in the Metcon. If it scares you, fine. Don’t think. Just lift the weight and see what happens. It also means sometimes pause, ask someone to watch your technique and make small conscious adjustments.

If you need help with the technique end of things, come to the 5pm Olympic lifting class. That is what it is there for.

Rosy Retrospection (Bias)
Part 1: Strength
X=90% of your 1rm deadlift
5 reps at (65% of x)+10 pounds
5 reps at (75% of x)+10 pounds
5+ reps at (85% of x)+10 pounds
Part 2: Metcon
5 rounds for reverse burpee reps
3 cleans (185/135)
AMRAP reverse burpees

Check the whiteboard for numbers.

Theme of the Week: Resistance

July 28th, 2014

Learning technique, drilling and sparring are related but different activities. They are similar in that they are meant to help a student develop the art. They are different in the way that they help a student learn.

When learning the technique, there should be no resistance. This is an opportunity for the student to simply look at mechanics.

When drilling, resistance is added. Certain types of resistance will make it impossible to drill the technique that is being worked on. Being a good partner means figuring out the type and level of resistance being offered.

During sparring there will be resistance but the amount and type will vary wildly depending on who your partner is. It isn’t a fight. Both students are there to learn. How fast should you go? How varied should your techniques and resistance be? These are the tough questions and the ones we will be addressing this week. As a general rule, the right amount of resistance is the amount that allows all students to remain in a learning mode.

Volume Puppet

July 27th, 2014


We have one mascot, who tells you to put more weight on the bar but I think it is time to increase our mascot lineup to three.

Who will these other mascots be? One will demand more reps and the other will demand better technique.

We have a name and a physical puppet for the “more weight” theme – Bartholomew. We are now accepting names and puppets for the volume and technique mascots.

Puppets to Volume
Part 1: Sprints
5 rounds
100m row sprint
90 second rest
Part 2: Barbell Gymnastics
EMOM for 8 minutes
4 squat snatches
Part 3: Metcon
6 minute AMRAP
10 squat clean wall balls (20/14)
10 ghd sit ups with med ball (20/14)
1 length overhead med ball lunges (20/14)
2 minute rest
6 minute AMRAP
10 med ball overhead squat (20/14)
10 med ball burpees (20/14)
20 double unders

Check the whiteboard for numbers.

Game #17: Dodge Pad

July 27th, 2014


The goal of the game is simple: get to the far side of the room and back without getting hit by a focus pad.

The rules are pretty simple. Every student gets a lane – so as to limit crashes. There is a safe zone near the start point and the end point – six feet at each end, to give students an opportunity to asses the risks and rewards of going for the next point. If a student gets hit by a pad, they still have to complete their lap but they don’t get a point. If a student catches the pad, they are safe – they will still get their point if they get back and forth safely.

It’s fun and fast paced. To encourage students to take risks, you can do placement burpees – first place does 0 burpees, 2nd place does 5 burpees, 3rd place does 10 burpees, etc.

Say It Another Way

July 26th, 2014


Instead of telling someone to move their feet, tell them they are going to play a game. The name of the game is “don’t get stabbed with a rubber knife”. Then, give that person and everyone else in class a rubber knife.

Most assuredly, almost everyone will move their feet.

There will be a few students who don’t, for whatever reason, use footwork to try and avoid getting stabbed but most folks will move. Most people will rise to the challenge of a game and most people have a natural inclination to not get stabbed (even when the knife is rubber).

Learning to stay mobile in martial arts is huge. Communicating the idea is not always so easy. Today we played “don’t get stabbed with the rubber knife” and everyone moved their feet really well.