WAKF & Crossfit Blog

Ideas

July 23rd, 2014

Thank you, internet, for the unending supply of ideas.

Sure, you’ve got lots of garbage, too, but who doesn’t. I try and think of sifting through you as an exercise in strengthening my discernment.

Normalcy Bias
Part 1: Skill Practice
For 8 minutes alternate between A and B
A: 30 seconds of L sit, 30 seconds of rest
B: 1/1 Turkish get ups
Part 2: Metcon
4 minute AMRAP
5 dead lifts (275/195)
10 handstand push ups
4 minute rest
4 minute AMRAP
5 box jumps (30″)
10 chest to overhead anyhows (135/95)

Check the whiteboard for numbers.

Numbers

July 22nd, 2014


If you’ve only got two minutes, watch the video from yesterday’s workout.

If you’ve got two hours, watch this video interview of Ido Portal. (Although you can skip the first ten minutes of the interviewer wandering around London talking about nothing.)

If you don’t have two hours, I’ll sum it up for you in a word: move.

Hostile Media Bias
Part 1: Skill practice
For 8 minutes, alternate between A and B every minute
A: 30 seconds of handstand practice, 30 seconds of rest.
B: 30 seconds of chest to bar pull ups, 30 seconds of rest.
Part 2: Metcon
Tabata push ups
4 minute AMRAP
8 thrusters (95/65)
22 double unders
Tabata sit ups

Check the whiteboard for movement.

Questions

July 22nd, 2014


It can sometimes be difficult to pin me down after class and ask questions. Please don’t let that stop you from asking questions.

Post questions here on the website. Send them via Facebook. Hand me a stack of 3 by 5 cards before class. Mail me a postcard. Whatever. Get the information you need. Help me as a teacher find the things I don’t know and help me find better ways to explain what I’m trying to communicate.

Question because it helps keep the art vibrant and healthy, as opposed to stagnant and dogmatic.

Theme of the Week: Do Work

July 21st, 2014

Kung fu is hard work over time. Literally. That’s the definition.

This week, let’s do work. Let’s keep it fun. Let’s keep. Our curiosity alive and ask good questions. Let’s keep our creativity brewing and keep pushing at the margins of our capacity. Let’s keep it about learning and moving forward but let’s focus on getting the work done.

How do we do this? Easy. Line up, listen to directions and do the work. If you feel your focus waver, if you feel doubt creep in, breathe, relax and do the best that you can.

Skewed

July 21st, 2014


I joked with a student tonight that this week was going to be all about designing workouts that I expected to get beaten at.

The punch line is that, yes, I in all truth expect to get beaten by folks this week. I’ve programmed some sprinty, heavy workouts that should be out of my wheelhouse. This doesn’t mean I’ll lay down and let folks roll over me. As per usual, I’ll give it everything that I can.

I expect the same from everyone else.

Framing Effect
Part 1: Skill work
For 8 minutes alternate between A and B
A: 30 seconds of skin the cat, 30 seconds of rest
B: 30 seconds of bridge, 30 seconds of rest
Part 2: Metcon
4 minute AMRAP
5 snatches (115/83)
10 burpees
4 minute rest
4 minute AMRAP
5 clean and jerks (155/105)
10 burpees

Check the whiteboard for numbers.