WAKF & Crossfit Blog

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.

Community Building

July 26th, 2014

Sometimes team workouts fall apart. Figuring out how to divide the work while under duress is… complicated.

Allow me, as someone who didn’t do the work today, to dispense my expert advice – keep your communications and your math simple.

There are probably some really good ways to divide up the work. Smart ways that make sense when nobody is in the midst of doing push ups or double unders. The problem with good plans is, as Mike Tyson so eloquently put it, “everybody has a plan, then they do too many burpees.”

That’s not the quote… but hopefully it hits the mark closer than what he actually said.

Community Building
Part 1: Barbell Gymnastics
Every 30 seconds until failure do
1 clean
Add 10 pounds after a successful rep
Part 2: Team WOD
As a team, do work:
500 double unders
300 sit ups
150 push ups
100 wall balls
100 toes to bar

Check the whiteboard for scores.


July 24th, 2014

How does a teacher evaluate the skill set of a student? How does the student evaluate their own developing skill set? How does a teacher get feedback about how their own teaching style is working? How does the system maintain a standard between schools?

While there are many feedback loops for all these questions, testing is the event that is supposed to tie them all together. All throughout training, the teacher and student should be evaluating how things are moving forward. All throughout training, students should be looking to their peers for feedback (what is working in sparring).

If this is the case, that students are, from training session to training session, thinking about where they are at, then why do we have belt testing? Why, if the student is getting feedback from their sparring partners about how they are developing, do they need to go through the formality of evaluation?

These are tough questions, but ones we need to ask as students, as a school and as a system – do we need testing? I think it is one more opportunity to keep the feedback channels open. It is one more time to evaluate, with a neutral eye, a students capacity and a teacher’s methodology. It helps keep us honest as well as moving forward.

I’m excited for the two upcoming tests. I hope everyone else is as well.


July 23rd, 2014

Thank you, internet, for the unending supply of ideas.

Sure, you’ve got lots of garbage, too, but who doesn’t. I try and think of sifting through you as an exercise in strengthening my discernment.

Normalcy Bias
Part 1: Skill Practice
For 8 minutes alternate between A and B
A: 30 seconds of L sit, 30 seconds of rest
B: 1/1 Turkish get ups
Part 2: Metcon
4 minute AMRAP
5 dead lifts (275/195)
10 handstand push ups
4 minute rest
4 minute AMRAP
5 box jumps (30″)
10 chest to overhead anyhows (135/95)

Check the whiteboard for numbers.


July 22nd, 2014

If you’ve only got two minutes, watch the video from yesterday’s workout.

If you’ve got two hours, watch this video interview of Ido Portal. (Although you can skip the first ten minutes of the interviewer wandering around London talking about nothing.)

If you don’t have two hours, I’ll sum it up for you in a word: move.

Hostile Media Bias
Part 1: Skill practice
For 8 minutes, alternate between A and B every minute
A: 30 seconds of handstand practice, 30 seconds of rest.
B: 30 seconds of chest to bar pull ups, 30 seconds of rest.
Part 2: Metcon
Tabata push ups
4 minute AMRAP
8 thrusters (95/65)
22 double unders
Tabata sit ups

Check the whiteboard for movement.