WAKF & Crossfit Blog


December 17th, 2014

Don’t call it suffering, call it challenge. Don’t call it soreness, call it adaptation.

No, I am not from The Ministry of Truth. I am, however, well aware of the power of words and the ways that they can be used to make us stronger. While some saints become stronger through suffering, most of the rest of us adapt and grow better in the face of challenge. Likewise, it easy to sink into a pit of sorrow under the burden of soreness so instead, rise to stardom on the wings of adaptation.

Choose your words wisely, then go here to see the whiteboard and the workout of the day.

The Hip Solution

December 17th, 2014

Sometimes the simplest path is not always that path that clicks for everyone. Sometimes, things actually make sense more when you are forced to do some mental gymnastics to wrap your brain around the problem.

So it is with our forms sometimes. There are simple forms and there are complex forms. All the forms share the same basic theme: developing a body connection so as to be able to deliver maximum effect behind every block and strike. A simple form has the student throwing a few basic strikes from one or two simple stances. A complex form has the student throwing a wide variety of strikes, at a wide variety of angles, from a dizzying array of stances.

Does it matter HOW a student discovers body connection? Is it important that they get it through learning a simple or complex form? No. So long as they get it and can apply it in a fighting situation, all that matters is that forms helped them get there.

Don’t Stop

December 16th, 2014

Ever watch someone lift and wonder: why are they pausing in the power position? You are not alone. In fact, someone has probably watched you are seen you pause in the power position. We put so much emphasis on it that our brains sometimes get stuck there and our bodies stick right along.

Don’t get stuck. Follow through. Yes, hit the power position but make it a transition, not a parking spot. Move through. This is equally true on the descend when you are stringing multiple reps. Don’t pause on your thighs, slide on through. Keep the motion fluid and powerful.

To see the workout and the whiteboard, go here.

So Close

December 16th, 2014

We’ve almost got Kevin through the whole sword form. That means when January finally rolls around, he will be able to help teach it to anyone who comes to the day classes on Thursdays.

Have I mentioned this enough times yet? All January and February we will be working on the sword form during Thursday days. If you are already a student, come on in and swing around a sword. If you aren’t a student, sign up in our events tab.

Everything Midline

December 15th, 2014

It all comes back to the midline because if you can’t stabilize your midline, everything falls apart. Today’s workout was an excellent illustration of this.

First, we had handstand walk. If you can’t keep your midline tight when you are upside down, then your spine flops all over the place and you fall over. This is often easier to see when folks hold a handstand on the wall. Next time we do handstand holds, watch the line of people’s backs. Those folks who have neutral spines are more likely to have good handstand push ups and handstand walks. Those with big curves in their backs are much more likely to struggle.

Second, we had front squats. If you don’t secure the midline, then the bar will drag you forward and bow your back. Many of us are strong enough to bear this horrible bending for a while but the end product is a sore back and an unwillingness to pick the bar back up.

Third, we had sit ups. Even though it was technically the simplest movement of the workout, it was also the one that dragged down the midline for the other two movements.

So how does one gain more midline stability? Focus. Concentrate on your posture when you move. Know when you need to keep a neutral spine and know when you need to bend.

Go here to see the workout and whiteboard.