WAKF & Crossfit Blog

Look Forward

October 28th, 2014

Are you doing double unders? Look forward. Are you at the top of a box jump? Look forward. Are you at the top of a thruster? Look forward. Are you finishing a kettlebell swing? Look forward.

The general rule, when moving, is to look forward. There are exceptions, of course (back flips, spinning kicks, forward rolls) but most of the time, look forward. Looking up or looking down gets you out of a neutral spine position. If the movement calls for a neutral spine… you should probably look forward.

Battle of Inchon
Part 1: Barbell Technique
EMOM 8
3 position snatch
Part 2: Strength
4 sets of 4 pause front squats
Part 3: Conditioning
2 rounds for time
50 double unders
40 sit ups
30 Kb swings (24/16)
20 burpees
10 box jumps (30)

Check the whiteboard for numbers.

Theme of the Week: Hip Mobility

October 28th, 2014

Almost every sport motion worth doing originates in the hips. Thus, if you’ve got poor hip mobility, pretty much everything is going to be hard.

Want to punch hard? You need mobile hips. Want to kick high? You need mobile hips. Want to be able to get out from under that 275 pound guy? You need mobile hips.

This week we’ll be looking at hip mobility and how to improve it. Of course, we’ll look specifically at the martial aspects of this but the benefits of good hip mobility are all encompassing.

One Cue

October 27th, 2014

I’ve written and talked about the “one cue” idea several times, so I’ll try and keep the summary quick. When you are working on something, keep your corrections and focus on one cue. Perhaps for a kettlebell swing, you think about keeping a neutral back. Maybe when you air squat you focus on looking forward. Whatever the case, you pick a SINGLE cue and stick with it.

The reason for the one cue rule is that, in my experience, having someone think of two or more cues will cause them to forget ALL the cues. Basically, we can only fix one thing at a time.

Alright, so that’s the one cue rule but I wanted to add something to that today. Suppose you are working on one cue and it is starting to work. The move is feeling smooth, maybe even effortless. This is the moment to keep sticking with that one cue but also open your senses to anything else that might be happening. See where that cue leads you. What else do you notice? What could you fix beyond that one cue? When you find that new cue that scaffolds off the old cue, make it your new “one cue”.

And in time, that cue will lead you somewhere else. You might find, after a while, you actually circle back to the first cue. Cool. No doubt by then your form will be even better and you will see something new.

Battle of Issus
Part 1: Barbell Technique
4 sets of 3 reps of unbroken clean and jerks
Do a fifth set at 80% of your heaviest set from above. Do as many unbroken reps as possible.
Part 2: Gymnastic Strength
Alternate 8
A: strict pull ups
B: strict handstand push ups
Part 3: conditioning
12 min AMRAP
5 toes to bar
10/10 split jumps
5 inbred cousins (20/14)

Check the whiteboard for numbers.

Pacing Technique

October 26th, 2014

One of the things I picked up from the Outlaw seminar that I went to early in the month was how to measure someone’s aerobic capacity. Sounds cool, right?

Let’s start with what aerobic capacity is. It doesn’t measure how good you look in tights, a headband, leg warmers and wrist bands. It does measure how much work you can do without blowing yourself out. Aerobic refers to work capacity using oxygen. Thus, aerobic capacity means how much work someone can do on oxygen alone.

Let’s move on then to anaerobic capacity. Anaerobic refers to work where you are dipping into stored energy. Because you are using a limited source of energy, anaerobic capacity comes quickly to an end and you MUST stop to rest.

So back to HOW to measure this. For most of us, if we keep our heart rate under 155, we are in the aerobic zone. If we go over that, we enter anaerobic territory. So the test involved doing burpees and measuring your heart rate. You do burpees for 2 minutes then rest for 30 seconds. During those 30 seconds, you take 5 seconds to measure your pulse. If you get about 12 or 13 beats in those 5 seconds, you are right at the edge of your aerobic capacity. If you get higher, you are starting to redline.

Now this won’t work for everyone, because some folks have an unusually low heart rate but the basic idea is sound. At the seminar, they said if you can do 130 burpees in 4 sets AND maintain an average of 12 or 13 heart beats in5 seconds than you have a rocking aerobic capacity.

Battle of Shanghai
Part 1: Barbell Technique
Every 90 seconds for 9 minutes
5 jerks
Part 2: Aerobic capacity
4 rounds for pacing
2 minutes burpees
30 seconds rest
Part 3: Anaerobic capacity
Row 500m as fast as possible

Forgot to take a whiteboard picture so make up some good numbers.

From Guard

October 26th, 2014

We often talk at the end of grappling classes about how to build a game. This discussion almost always begins with the idea that you have to find a home base position. This should be a dominant position that you feel most comfortable operating from.

For many beginners, that home base position is going to be bottom guard. It is often the place that people begin to feel comfortable looking for submissions.

Whatever your home base position, build slowly. Don’t get too excited about all the fancy reversals and submissions out there – get the basics first.

In that vein, today we went over the hip heist, Kimura, how to hold mount top and an Americana. These are tools every BJJ player should know, regardless of their home base position.