CFOT workshop

So today was the CFOT workshop, and it proved to be helpful. First thing we worked on was the pull up, and for those of us who could do 10 or more Danny took us aside and started to teach us the butterfly kip. Adam M was one of the first and he kind of figured it out. Once off the bar, he told us his thoughts, and talked about how it requires a kicking motion. While talking, he made these circular, sweeping kicks with one leg. That clicked with me, and so I started to imitate the kick, first with one leg, then with the other.

When I got on the bar, I tried to use that kick and I had the most success so far. I could get 1 or 2 somewhat pull ups, and then on the way down it felt like all the momentum yanked me off the bar.

I talked to Danny about it, and he said that momentum is actually what is supposed to straighten you out and wind you up for the next pull. He also commented that it would be very surprising for some one to get it in one day, that it takes time.

I think I'll try subbing in a set or two during workouts the butterfly kip. I won't care if the PU's are really pu's, and I won't mind if it takes me a while. By doing only a set or two per WOD I figure it'll be a nice phasing in. And I really do want to do the butterfly kip. It seems like a fast, efficient, and fun way to do pull ups, and who wouldn't want that?

We then worked on handstand push ups, and I've learned that my only problem is a lack of shoulder strength. Mellisa did a great presentation, it was obvious she had worked on this and had made a great plan. She even had a handouts with pictures, quite snazzy. As an aside, I think about how I've crossfitted as long as Melissa, and she's already the head coach here at CFOT, def a testament to her coaching abilities. Ok, back to the Hand stands. My form is actually quite good, I don't have a problem keeping active shoulder, nor do I have a problem keeping a tight core (Thanks GHD's!), I can lower myself a little bit, but if I go anything beyond two ab-mats thickness in depth I get stuck. As I lowered my head to the ground, some of the guys were yelling at me to push. I repsoned that I was pushing, I just wasn't going anywhere. I guess the 70# difference between my weight and my max strict press is just a little too large to overcome right now. ....I can also do a static handstand for a second or two, I would really like to work on that as well. I got to see LTC Dan get his first HSPU, it was very impressive, I could tell he was relieved to finally get one.

We then worked on Muscle ups. My shoulders were already pretty tired from the HSPU's but I really wanted to work on this. I wasn't exactly sure where I belonged though. Should I hang out with those that have done them, or those that have not? I think what I need to work on the most is the transition, and do some jumping MU's. I also think I'll start subbing in Jumping MU's for the real deal, and we'll see how that goes. I tried to get an MU a couple of times, but I wasn't just kipping hard enough, nor was I able to really get my head through.

The double under work was a little insightful. I was the last one to get a rope, so I was stuck with a weighted rope. Thing was slow as hell, but it was also longer than the speed ropes. That extra length really helped me, and I was able to keep vertical, not donkey kick, and keep my hands close and my wrists moving. I wasn't really counting, but I felt a lot more consistent, getting lots of sets over 10 reps in a row. Perhaps I'll stick with the weighted rope, or I'll get my own speed rope that is longer.