WAKF & Crossfit Blog

Bring those knees down

April 23rd, 2014

Handstand push-up kipping is all about getting maximum return from kicking your legs.  Come to think of it, all kipping is about getting maximum return from your legs but I’ll try to stick to the topic here.

As you first learn to kip out of a handstand, it will be a precarious thing.  Bringing your knees all the way down to the chest will almost always result in you falling off the wall.  Don’t give up!  Use a smaller kick and try and ride that wave of leg power to full extension of the elbows.  Keep practicing and eventually you’ll figure out how to bring your knees all the way down to your chest and get a giant kip assist.

Another good trick is to widen your hands a bit… but we’ll talk about that some other time.

Yesterday’s backside
Part 1: Barbell gymnastics
EMOM for 8 minutes do
1 clean + 1 front squat
Part 2: Metcon (15 minute cap)
4 rounds for time
16 jumping squats
12 pull-ups
8 handstand push ups

Check the whiteboard for numbers.


April 23rd, 2014

I’ve been thinking a lot lately about the adult requirements lately and I’ve been organizing them in the same way that I organized the kid’s requirements (all on one piece of paper, showing the progression from white to black).

Anyway, the video above shows my rough draft idea for what I am thinking for the tumbling progression for the adults. Like anything, they can be scaled or even completely altered for folks with mobility issues.

Questions and suggestions are welcome (aside from the suggestion that I should write down what I am going to say before I video… I thought of that one already.)

Look up

April 22nd, 2014

Glad to hear from folks that all the videos that I am posting are getting watched.  By all means, share what you see.

Today I see that people need to keep their eyes forward when they swing the kettlebell.  Watch the video and you’ll see lots of students looking down at the ground at the bottom of the swing.  This tends to cause a bend at the waist, a lowering of the chest and increased usage of the lower back to swing the bell back up.  Don’t look down!  Look forward and use your hips.

Furiouser and Furiouser
Part 1: Barbell gymnastics
EMOM for 8 minutes
Overhead squat
Part 2: Metcon (15 min cap)
4 rounds for time
16 KB swings (24/16kg)
12 Burpees
8 Toes to bar

Check the whiteboard for scores.

As Loud as Possible?

April 21st, 2014

Almost everyone can appreciate a good loud noise. I don’t mean the repetitive slamming of your next door neighbors jack hammer (although that’s fun for some of us as well). I mean that pop that people’s shoes make when they execute a powerful Olympic lift.

If loud is good then one should strive to make the feet as loud as possible, yes? Well, no… not really. Loud is good but if you actively seek to make your feet go KAPOW then you’ll often donkey kick instead of driving up and then putting your feet into a good squat position. The difference is that when you donkey kick (bring your feet up and back, towards your glutes), you’re not creating as much upward force on the bar as you could but you’re instead putting energy into making a loud noise with your feet.

So yes. Make a loud noise but only as a byproduct of driving the bar upwards. Don’t mistake the good product (forceful footwork) for the ideal result (loud footwork) and donkey kick.

Do Work
Part 1: Skill
For 8 minutes alternate between A & B
A: 30 seconds pullups, 30 seconds rest
B: 30 seconds handstand practice, 30 seconds rest
Part 2: Metcon (15 minute cap)
3 Rounds for time
15 Thrusters (95/65)
15 Lateral hops (over the bar)
15 Over/unders

Check the whiteboard for times.

Theme of the Week: Respect

April 21st, 2014

Given time and repetition, anything becomes routine. This holds especially true for actions that are necessary but that have no apparent meaning to them. Unfortunately, for many students, this becomes true of the salute. It’s this thing they HAVE to do every time they get a partner but they don’t really know why they have to so it becomes this casual thing.

Don’t let your salute become “that thing you have to do”. Keep your salute as a functional reminder that working with a partner is an amazing opportunity to learn.

This week we’ll be reminding ourselves to keep the salute as a vibrant reminder of respect.