WAKF & Crossfit Blog


October 20th, 2014

With the complicated workouts, sometimes you lose a moment or two in confusion. What lift is next? How many reps do I do?

Set yourself up correctly. Write down the movements on the floor if you need to. Load the bar so that it unloads perfectly into the next movement.

Why? What if you don’t care about your time?

The workouts are supposed to mimic our ability to handle real life stress. Dealing with life means having good organizational skills. Dealing with some of the complicated workouts we do requires organization skills. Get organized and finish the work faster.

Battle of Stalingrad
Part 1: Barbell Technique
4 sets of 5 touch and go clean and jerks
Then do a final AMRAP set with 80% of your heaviest weight from the above 4 sets.
Part 2: Gymnastic Technique
Alternate 8
A: Skin to cat to back lever
B: Double unders
Part 3: Conditioning
3 minute AMRAP
1 lap bear walk
5 chest to bar pull ups
10 deadlifts (225/155)
1 min rest
3 min AMRAP
1 lap broad jump
5 handstand push ups
10 cleans (135/95)
1 min rest
3 min AMRAP
1 lap bear walk
5 handstand push ups
10 thrusters (95/65)
1 min rest
3 min AMRAP
1 lap broad jump
5 chest to bar pull ups
10 snatches (75/45)

Check the whiteboard for numbers.

Mind the Gap

October 19th, 2014

There is a rift that can develop in any art between new students and students who have been around for a while. This rift need not be a problem but it can often be a problem if folks lose a sense of perspective.

In all arts, skill is important. Technique matters. This is easy to see once one is immersed in the art but difficult to see from the outside. Sometimes technique just looks like brute strength. Sometimes technique looks like magic (something we could never duplicate). It becomes obvious how people on both side of the equation could struggle.

If you’re new, trust us that skill matters. Do the drills, learn the techniques. Learning to move well IS part of fitness. Capacity and endurance are not the end all be all. Strategy matters. Understanding, knowledge and the ability to apply them matter.

If you’ve been around for a while, remember how silly and annoying all the drilling seemed initially. You just want to get in shape. You just want to sweat and move. Isn’t that what this is all about? Remember what it what like to be new and have patience. The people who get it will stick around. Those who don’t, won’t but we will be able to say that we gave everyone our earnest best.

Don’t let the gap become a rift. Keep perspective.

Battle of Alesia
Part 1: Barbell Technique
2 high hang snatches
Part 2: Conditioning
With 15 minutes on the clock do
4 rounds
8 snatches (95/65)
12 strict toes to bar
Then run 500m
Then with the remaining time, AMRAP wall ball (20/14)

Check the whiteboard to see how I misspelled the battle name and also for numbers.

Survival Mode

October 16th, 2014

Your body has some basic protocols for surviving. For example, when you get scared, you get a dump of chemicals into your body (including adrenaline) and those chemicals give you a burst of strength. Another example of an automatic survival mechanism is when you go into shock, the body concentrates the blood in the core of the body and moves it away from the extremities. If you have a wound of some kind, this is a very cool system because it means you don’t bleed as much.

All these automatic systems aren’t very useful in the context of BJJ. In fact, the body’s response often short circuits our attempts to perform good techniques. We panic, we forget what we are trying to do and we sometimes tap out simply because we are panicking and exhausted.

So what should you focus on as a new student of Brazilian Jiu-Jitsu? My suggestion in today’s class was to learn the positional hierarchy. This means gaining a basic understanding of what the worst position in BJJ is, what the best position in BJJ is and the various shades inbetween. I gave a simplified version but if you want a bigger picture, plus more insights on what to focus on as a white belt, read this article from the grapplearts website.


October 15th, 2014

How long can you go anaerobic? How long do you need to recover once you’ve crossed the threshold from aerobic to anaerobic?

For those who don’t know the terms, anaerobic is that mode you go into when your body can’t produce enough energy to accomplish the task at hand by just using available oxygen. In simple terms, it’s a sprint – that feeling you get when you run 400 meters as fast as you can.

The Tabata protocol is a fabulous way to explore the questions at the beginning – a 20 second sprint followed by a 10 second rest. Today, we did Tabata cleans – an explosive full body movement. The explosiveness helps answer the above questions even more clearly.

Relevant to today’s workout, did you manage to leave enough gas in the tank to recover for the rest of the work? Did you recover from the cleans quickly? Did you pick the right number of reps to try during the Tabata?

Battle of Little Big Horn
Part 1: Barbell Cycling
4 sets of 3 snatches, as heavy as possible
1 set of snatches, at 80% of the heaviest weight for as many unbroken sets as possible
Part 2: Skill work
Alternate 8
A: Double unders
B: Turkish get ups
Part 3: Conditioning
Tabata cleans (155/105)
3 rounds for time
11 split jumps
22 Kb swings (24/16)
33 sit ups

Check thewhiteboard for numbers.

Theme of the Week: Economy of Motion

October 14th, 2014

Suppose you have a set of tools, a stop watch and a measurable goal. How quickly can you accomplish that measurable goal? How few tools can you use to accomplish that goal? How well did you accomplish that goal?

Answer all three of these questions and you probably have a good idea of your problem solving speed, efficiency and effectiveness. Economy of motion means using the least amount of effort to accomplish your goal. As Professor King has said in the past, “what is the least amount of force necessary?”.

Problem solving: it’s what we do.