WAKF & Crossfit Blog

Building Hierarchies

April 14th, 2014

I’ve been really enjoying building skill trees in class recently.  We start with a pretty basic technique and by the end of the hour we’ve gradually evolved to a difficult technique.  Along the way, the technique gets plugged into various drills, is applied from various positions and is used against different partners.

One of my hopes, as a teacher, is to use this skill tree building as a way of seeing where students are at.  How far are they willing to climb the tree?  Where are the margins of their competency?  What happens when they try doing something that they aren’t very good at?  What happens when they do something they are already good at?

For a Week…

April 14th, 2014

I’ll be pushing, as best I can this week, the idea of driving the knees out when setting up to pick up the bar. Why? Because it puts tension on the glutes and hamstrings in a good way, allowing you to lift more weight more efficiently.

It has some other consequences as well. For instance, when doing the clean or the conventional deadlift, you might find that pushing your knees out makes your elbows bend. The solution is to widen your grip. Additionally, it might cause you to externally rotate on your feet during the set up – also a good thing because this will create torque and hopefully allow you to (once again) lift more weight more efficiently.

Part 1: Skill
For 8 minutes, alternate between A and B every minute
A: 30 seconds of bar muscle ups, 30 seconds of rest
B: 30 seconds of double unders, 30 seconds of rest
Part 2: Strength
Alternate between A & B until you have completed all 5 sets
A: 5 sets of 5 weighted dips
B: 5 sets of 5 conventional deadlifts
Part 3: Metcon
For time
9 Squat snatches (95/65)
50 Sit ups
15 Snatches (95/65)
50 Sit ups
21 Overhead Squats (95/65)
50 Sit ups

Check the whiteboard for numbers.


April 13th, 2014

What happens when the students get to make up the workout?  Will they pick things they like?  Will they pick things we hardly ever do?  Will they pick movements to deliberately torture everyone (and themselves)?

For today, it meant picking a medicine ball carry around the block.  Who’s idea was that, anyway?

What Are You Doing?
Part 1: Strength
1 set of 10 and then 3 sets of 8 back squats
4 sets of 5 front squats
Part 2: Metcon
Buy in: “run” with a medicine ball around the block
3 Rounds
6 Box jumps (30″)
12 Bent over rows (95/65)
18 Plyo push ups
Buy out: “run” with a medicine ball around the block

Check the whiteboard for numbers.

Why Quotes?

April 12th, 2014

“We need to understand now, and throughout the learning process, that there is a simple order of priorities: Position, movement, speed, load.  Performing a correct movement from an incorrect position is impossible, because it is, by definition, a different movement, and the introduction of excessive speed or weight before the development of sound movement is counterproductive, because again, we’re simply practicing and incorrect movement.”

Why quote Greg Everett’s book on Olympic weightlifting?  Because he knows more than I do, because he said it better than I could and because it is a great book to read/own for any CrossFitter.

To Perfection
Part 1: Spend 15 minutes working
Heavy clean singles – only move the weight up if your form was near perfect
Part 2: Partner metcon
Complete the following work any way you can/want with a partner:
100 Wall ball sit ups (20/14)
100 KB swings (24/16kg)
10 One hundred meter sprints
50 Handstand push ups
5 Laps of lunges

Check the whiteboard for scores.  Here
‘s the amazon link for Everett’s book.

Game #10: Making Sandwiches

April 12th, 2014

Pretty much every kid knows how to make a sandwich… or at least knows the basic procedure of it.  (Okay, maybe there are some paleo diet kids out there who don’t but more than likely they know what a sandwich is.)

This game takes that basic knowledge and scaffolds off of it.  We build a striking sandwich.  In the video example, the bread is made of kicks and the innards (meat, cheese, whatever) is made of punches.  It’s a fun way to get kids to do prescribed (you show them the sandwich) and/or creative (make your own sandwich) striking combinations.

You can add some flair by suggesting some spicy mustard (jumping technique) or a toothpick through the bread (technique from the ground) or whatever else you can imagine.