WAKF & Crossfit Blog

Helpers

November 23rd, 2014

Some classes go well. Some go badly. Most classes, by definition, are average. I’d like to think that our average classes are amazing, but I’m fairly biased.

Today, however, was one of the best kids classes ever at WAKF. We had 5 teachers and 7 students. I can’t even begin to express how awesome it made it to teach today. With that many helpers, we had a coach for every pair of students sparring.

This means that the students not only got the content of the class but individual feedback from a coach who had eyes ONLY on them. Awesome stuff.

First Squat

November 20th, 2014

If you want to be able to snatch properly, you need an overhead squat. Likewise, if you want to clean properly, you need a front squat. You can power snatch and avoid the overhead squat and you can also power clean and avoid the front squat but you are missing out on more of the more demanding coordination pieces of the lift by doing so.

The bummer, of course, is that overhead squats are downright demoralizing for the average human being for about 3-6 months. You can’t get down all the way. Your elbows bend. Your shoulders hurt. You drop the bar a bunch. You can’t put any weight on the bar. Sigh. Like everything else, persistance and practice will get you gains. It is one of millions of lessons on patience.

Dionysus
Part 1: Strength
4 sets of 5 pause overhead squats
Part 2: Mobility
2/2 minutes glute smash and floss
2/2 minutes boxed pigeon
Part 3: Conditioning
4 rounds for time
5/5 cartwheels
5 deadlifts (275/183)
10 toes to bar

Check the whiteboard for numbers.

Escape to a Better Place

November 20th, 2014

There are few people in the world who want to get put in an armbar. Unfortunately, it is not always obvious how to get out of an armbar. One method is to “shuck” it. This method works well when you are inside of someone’s guard and they have put you in that miserable position of needing to tap or letting your arm snap.

Never fear! An escape is here. Drive into their leg with your head and shoulder. If they have left you a little bit of space, you’ll find that you can drive their knees together, much like a smash pass and wind up in side control. You’ve moved from almost tapping to being on top, which is a pretty awesome change of events.

Layer upon Layer

November 18th, 2014

It has been at least a few days (on the blog, anyway) since I’ve talked about the amazing technique returns I’ve gotten from keeping the weights on my Olympic weight super low (53 pounds). So yeah, it has been amazing.

First, I noticed that the power position really works… if you actually open your hips. Then I noticed that looking forward (instead of down) was actually functional (not just something to say to other people). And it goes on from there.

The point is that when the weight is light enough, you can still focus, process and notice when technique matters. I highly recommend sometimes (or for maybe 3 months straight), going light.

Bart Simpson
Part 1: Barbell Technique
EMOM 8
High hang snatch
Hang snatch
Part 2: Mobility
2/2 minutes posterior shoulder smash and floss
2/2 minutes lat foam roll
Part 3: Conditioning (20 min cap)
4 rounds for time
5 strict handstand push ups
10 kipping handstand push ups
5 thrusters (135/95)
5 strict pull ups
10 strict pull ups

Check the whiteboard for numbers.

Sword Form

November 18th, 2014

Those who have read the fine print on the requirement lists might have noticed that there is a sword form is listed for the kid’s rank of green through brown. Even though we don’t have any kids of that rank, we probably will one day and I should probably practice teaching the form at some point before that happens.

So here it is: part one of the Willow Leaf Chinese Broadsword form. As you might expect, swinging around a sword is super fun.