WAKF & Crossfit Blog

Mobility Class

September 30th, 2015

Since people keep asking (instead of just showing up), this is what we do in mobility class.  We pick a movement, do it, go through a bunch of mobility work and see if the movement we picked gets any better.

This week the movement was the overhead squat.  The mobility work included trying to open up our shoulders, upper back and ankles.  Did it work?  You tell me.  Watch the video and see if either of us improved from the beginning (first clip) to the end (second clip).


September 29th, 2015

Carrie got a new fancy phone that lets her film in slow motion.  As you can see, it is awesome at revealing both what you are good at and what you need to work on.  I strongly recommend you have her (or anyone else who has a newer phone) film you.

Go ahead.  You can tell me how bad my lift is in the comments.

Where to Start

September 23rd, 2015

When you watch someone move, triage.  If you want to help them get better, you’ve got to pick one thing to tell them about.  You can’t tell them about their feet, arms, head and chest all at once.  They’re just going to say “okay” and then move worse.

This is nothing new.  You’ve all heard me talk about this.

The new thing I want to mention is that when it comes to the snatch and the clean p, one of the best corrections you can give a novice lifter is to get them to stop pulling early.  Get them to bring the barbell up as high up the leg as possible before launching.  Usually, this involves telling them to stop picking up the bar from the floor and instead work from a high hang position.

One correction?  Work from the high hang.

Angle Off

September 22nd, 2015

We talk about taking an angle against attacks all the time.  Tonight, we tried to live that dream.  We practiced angling off of linear attacks.  We practiced stepping at angles (rather than straight in) when attacking.  Then we did some sparring and tried to keep all that in mind.

The film shows that we are trying to angle.  It also shows just how tough it is to actually angle.  In addition, I think it shows that we’ve been working on footwork all month.  I see improvement, for sure.


Are They Too Mobile?

September 15th, 2015

If your partner is moving too much and making you dizzy, maybe it is time to kick them in the leg to slow them down a bit.

Today in the 7pm class we drilled leg kicks.  Then, when we sparred during the 8pm class, we added leg kicks as a valid target.  What better way to practice your timing (at kicking someone in the leg) than to play against an actively resisting opponent?  None.

Grab a partner you trust and kick each other in the legs!