WAKF & Crossfit Blog


April 16th, 2015

How do you practice grounding? Okay, first of all, what is grounding?

Grounding is being able to stand firmly in the face of challenge. For tonight we made that challenge trying to punch the pads while someone pushes your from behind. If you haven’t tried it before, it is super fun. It’s also very annoying but in a charming sort of way.

What makes drills like this so valuable is that they are dynamic. You have to constantly adapt to the pressure that your pushing partner is putting on you. And the amazing part is when you get a chance to punch the pads with no one pushing you, you will feel solid as a rock.

Sweep Them!

April 13th, 2015

What do you do when you end up on your butt and the other guy is standing up? Wouldn’t it be cool if you could knock them to the ground and get on top of them? You can!

There are a number of great sweeps specifically designed for a sitting player to bring down a standing opponent. Today we went over two different sweeps: the lumberjack and the tomahawk. The common thread between both of them is that as the bottom player, you need your hands on their ankles (or the bottom of their pants) and you need your feet on their hips. That doesn’t mean you need both those things for ALL guard sweeps against a standing opponent but they are pretty important in terms of having some leverage to use.

Next time your partner stands up out of your guard… don’t panic… sweep them!

Elbows Down!

April 12th, 2015

There I am in the video telling you to keep your elbows down when you wall ball.

Here I am with text, telling you to keep your elbows down when you wall ball.

Why? Because winging your elbows out makes the action triceps dominant. Your poor arms. Alone. Isolated. Doing all the work. Have a care and let your core assist. Keep your elbows down when you wall ball.

Bonus: keep your elbows down when you collar choke someone in BJJ, for exactly the same reason. Winging your elbows out makes it an arm dominant movement instead of a whole body motion.


April 8th, 2015

Stand tall, friends! Because hunching over looks unhealthy. Because you will get no repped at the end of your squat if you don’t. Because jump roping while standing tall is more efficient that crouching.

If your posture is bad when you do singles, it is just going to get worse when you try doubles. Take your time. Work on standing up straight while doing slow singles. Once you’ve got that nailed down, do alternating singles, do crosses, play around and stand tall. The better the posture, the less effort required to whip the rope around.

Supporting Roles

April 6th, 2015

As we make our way through this barrage of overhead squats, let us take a moment to appreciate all the ways we can get better at overhead squats without actually doing any overhead squats. What, you say? How is this possible?

Well, it’s a known fact that overhead squats are the most wicked and horrible thing that we do. I mean, probably not, for reals but they are quite awful. The reason for this is that they attack the weak links in the body rather fiercely. Got wrist troubles? Overhead squats will hurt your wrists. Got hip mobility issues? Overhead squats will be nigh impossible for you. Got ankle mobility issues? Overhead squats will make you suffer. Got instability in your shoulders? Overhead squats will break you. Got a weak midline? You will be dropping the bar rather frequently.

Given the multi-pronged awfulness of the overhead squat. It is possible to pick movements that address one of these prongs at a time, thus strengthening that weak link and improving the whole lift. I will be sharing these specific movements with all of you through the next two months. Use them wisely. That is to say, use the ones that attack your weak links. Practice them outside of class and turn your overhead squat from awful to awesome.