WAKF & Crossfit Blog


September 29th, 2014

Yesterday in class we did a movement called the armbar stretch. It is basically the start of a Turkish getup with some extra movement put in. The purpose is to strengthen, stabilize and stretch out the shoulder. It is prehab – taking care of our body before it gets injured.

Today I started to consider the idea that everything we do in CrossFit should be considered prehab. We learn movement patterns so that we don’t get hurt. We learn our capacity so that we don’t overload ourselves. So yes, let us consider this thing called CrossFit merely an experiment in movement, and exploration of mechanics, an extended prehab program to make us bulletproof.

Watch the video and see if your back is bulletproof under the duress of a loaded barbell.

Annie Wilkes
Part 1: Barbell Gymnastics
Snatch and sit at rock bottom for 3 seconds
Part 2: Misery loves Company
4 rounds for time
12 deadlifts (225/155)
12 clapping push ups
1 lap overhead lunges (45/35)

Woo hoo! I can upload the whiteboard again.

Theme of the Week: Both Hands

September 29th, 2014

This week we will be making sure we do everything on both sides of our body. Do you love to hook kick? Great. Make sure you practice on both sides. Do you love to scissor sweep? Great. Make sure you practice on both sides.

This doesn’t mean we will be making sure we are equally skilled on both sides. It simply means we will try both sides. It is importance to have some competency with your non dominant side. If you can only do a roundhouse kick with your right foot and not your left, your sparring partners are going to sniff it out eventually.


September 25th, 2014

This week’s theme has been a good one for me as a teacher. Without the feedback I got from the testing board, I don’t think I’d ever have come up with the idea of blading as a theme.

I love the openness of the testing process. I love that it keeps us all on our toes – teachers and students alike. I love how the process not only helps those who are testing but all the students in the system who them get exposed to the new drills, ideas and feedback that comes out of the process.

Today’s experimental drill was practicing blading while in motion. The idea was to keep part of a fighting posture (a reduced centerline) before the Self defense situation had exploded into a full fight. Better to start with a good position than have to extricate yourself from a bad position.

Just Go All the Way Down

September 25th, 2014

Are you uncertain about your squat depth? Do you doubt you are getting your hip crease below your knee? If you find yourself wondering, then forget about it and just hit rock bottom. As long as your knees, hips and ankles are happy, just sit all the way down.

Why not? Your catch at the bottom of your olympic lifts will thank you. (This is assuming you have the range of motion to sit all the way down. If you don’t, don’t go forcing it.)

Patrick Bateman
Part 1: Barbell Gymnastics
Push jerk
Split jerk
Part 2: Metcon (15 min cap)
3 rounds for time
24 wall ball sit ups (20/14)
8 back squats (155/105)
16 toes to bar
8 back squats (155/105)

Still working on the whiteboard retrieval system.

Problem Solving

September 23rd, 2014

CrossFit is problem solving. As a coach, I try to provide techniques and strategies to help students solve the problems that will be presented to them in the workout. Techniques and strategies are limited in a way that human capacity is not.

You can adapt. You can change the technique to suit you. Hopefully you do this in a way that reduces injury and increases fitness.

Hannibal the Cannibal
Part 1: Strength
Find a 1rm shoulder press
Part 2: Metcon
4 rounds for time
21 Kb swings (24/16 kg)
15 step ups (20 inch, 24/16kg)
21 push ups
15 box jumps (24)

The whiteboard is included in the movie at the top. Think of it like credits to a movie.