WAKF & Crossfit Blog

Hey Partner.

July 1st, 2015

imagePeople work harder when someone is watching them. People work harder when someone holds them accountable. People work harder when someone cares about what they are doing.
We’re social creatures. Part of learning how to move better is watching others move, receiving feedback from others and giving feedback to others. Ok. I should reprhase all that. I think that if you want to learn to move better, introducing other humans into your learning process is super helpful. They will see things you do not. They will offer encouragement when you are getting dragged under. They will become as invested in your progress as you are.

Sure, Why Not?

June 29th, 2015


There are lots of weird versions of the Olympic lifts. Ok. They aren’t weird. They are variations, that when properly used, can help accellerate those breakthrough moments you occasionally get in training.
For me, at this current moment in my training, the snatch balance is the “variation” lift that seems to be helping me the most. When I do snatch balances before I snatch, everything falls into place easier.
Today in class, we did the “tall” variations of the three lifts. I’m not certain I really like any of them. But, I’ve only really tried them a few times, so it hardly seems fair to make a judgement. So I guess what I’m trying to say is that I’ll get back to you in a couple years and let you know if they have helped. Why a couple years? Because that’s about how long it took me to start liking the snatch balance.

Check the Math

June 24th, 2015

If compassion = empathy + ethics + action…
and the negative of compassion = animosity…
and the negative of empathy = callousness…
and the negative of ethics = amorality…
and the negative of action = inaction…

then check the math of the following statements:

Action – compassion = callous + amoral
Empathy – compassion = amoral + inaction
Ethics – compassion = callout + inaction

and check the math in these too:

Animosity = callous + immoral + inaction
Callousness = animosity + ethics + action
Amorality = animosity + empathy + action
Inaction = animosity + ethics + empathy

After you’re done checking the math, which ones “work” when you read them. For example, do you think compassion really is empathy plus ethics plus action? Is action without compassion really callous and amoral?

When to Add More Weight

June 22nd, 2015


When you lift, should you always add more weight? The answer depends on what you are going for. If you are going for better technique, then only add weight if your lift was solid. If your lift had some obvious flaws, keep the same weight. If your lift was terrible, bring the weight down.
There are exceptions to this rule. Sometimes, the weight is so light, it causes lousy technique. Ideally, a lifter would have te same for lifting a pvc as they do with their 1rm. For some beginners, a little bit of weight actually helps.
Most of the time, for most of us, adding more weight to the bar when we are lifting with bad technique is a bad idea. It won’t necessarily injure us but it will necessisarily instill bad habits.

Kung Fu Conditioning

June 15th, 2015


I’ve had a couple of Kung Fu students ask me questions about back injuries and posture issues lately. This means probably dozens of students are thinking about these things but haven’t asked.
The answer I’d like to give is “do CrossFit”. I love CrossFit for lots of reasons but the primary reason is that it makes me less injury prone when I do martial arts. However, I understand that not everyone has the interest or time to do CrossFit. So, the video contains my second favorite answer: “do 5 sets of 5 deadlifts and shoulder presses twice a week for three months”.
See the video for more details. And if you start doing this, either send me videos so I can check your form or do some reps at the school and have me watch you.
Yes, it is true that doing martial arts will make you stronger and hopefully less injury prone as well. However, a little bit of strength and conditioning work can go a long way toward filling in the gaps.