Sunday, April 26, 2009

Off to Beast

Hitting up the seminar today at CrossfitRVA

it's Jim from Beast (at some point someone dropped the Z ?)

we will be learning bodyweight/gymnastics skills.

So I was perusing the Crossfit RVA website, and a few posts down I found these:

I thought that they were pretty brilliant and that I should share them: So thanks to Jake and Brandon for hosting Jim and inviting us and sharing these wonderful vids they found on YouTube.

Friday, April 24, 2009


the handstand

I have been teaching the Handstand a lot at Full Circle the last few weeks, and it's kind of like Greasing the Groove; It's really helped!

Here's a few weeks ago;

Here's where we were at today;

Handstand WOD 4-24 from Full Circle on Vimeo.

Things are going pretty good...

Saturday, April 18, 2009

max rep pull ups

Feel like I am slipping a little, but then again I had just done the 603 WOD a few hours earlier

Max Reps Pull Ups from Full Circle on Vimeo.

Friday, April 17, 2009

the WOD

So, I have been following both Crossfit 603 and Melissa Byers' blog since we struck a conversation,
narry a year ago...

A few days ago, there was some discussion about the WOD. I thought it quite lovely;

Bodyweight x 20 = Total Load

Overhead Squat total load in whatever denomination you choose as fast as possible.
No longer totally sucking at the OHS this was pretty irresistible to me. I chose to complete the workout with 95lbs, which I once (about a year ago; see here) did for 25 reps straight. That was about a year ago, at the end of a 3-4 week training cycle completely focused on high reps with fixed weights in the OHS. I still have dreams of besting Nicole Carrol at a cert. OHS-off. We'll see.

Here's my performance on their WOD. I thought it was awesome (not me, the workout).

603's OHS WOD from Full Circle on Vimeo.

Here's how I'd handle Lincoln's concerns; Break my clients into groups;
beginners do 10xBW
regulars 20xBW
Elite/Firebreathers do 30xBW

Beginners are encouraged to use exceptionally low weights, and to get lots of reps. Intermediates should be forced to do 50-70% of their current 1RM. Advanced should be allowed to self select a weight 95/65lbs or greater.

Wednesday, April 8, 2009

Muscle Up assistance techniques

Since posting these vids;

I have been interested in finding ways to build up to
and lately enhance performance in the Muscle Up.

Here's my latest efforts:

Muscle Up Assistance lifts from Full Circle on Vimeo.

Recent goings on...

I actually got Mike Burgnener to watch and review my snatch related techniques via Facebook.

Pretty cool.

So his analysis of this work out was as follows:

- Don't worry about doing high pulls, it's messing up your form;
elbows are going back instead of up
- Try inserting a pause at the bottom of your Overhead Squats,
it will build strength and help recover heavier snatches

So, I tried to shut up and listen. I created this video a few days later and he also graciously reviewed it as well.

Snatch Review from Full Circle on Vimeo.

His comments were as follows:

- you are very coachable
- keep up the good work
- you come out of the high hang (open the hip angle) a little too hastily;
try to withhold extending the hip just a little while longer

I was very pleased. A friend on Facebook said; 'I can't believe that you got Mike Burgener to comment on your lifts!' I said; 'I asked nicely.'

Saturday, April 4, 2009

Being 'Technical'

Rhadi Ferguson is a guy with a Phd in education. A CSCS, who's worked closely with some of the top names in Strength and Conditionig in the States. He's coached UFC fighters and Olympians.
He's the only guy I can think of who's hit 'the triple crown', if you will, of grappling by competing in the ADCC, Mundials and the Olympics in Submission Wrestling, BJJ and Judo respectively.

I pride myself on shutting the fuck up and listening when someone like this wants to say something about being a better competitive grappler.

Here's a recent post from his blog;

The Technical Myth

Most people I know with experience in martial arts, particularly the more traditional of the three of those mentioned above, insist that 'Technique' is key. I agree. Sort of. Rhadi agrees. Sort of. He mentions the French system of training Judo specifcally. I think more of the Russians.

I don't want to get into it, because I think really if you care at all about being better at what you do(whatever it is really) you should take a minute to read it. But to save us both some time, I will give you the gist of it;

If your definition of 'technique' is perfect mimicry of some famous asian master from long ago, you probably suck in competition.
If your concept of technique has evolved into 'the most efficient way for me to do what I want/need to do' then you're probably on your way.

The sad truth is, if you are 'ready' to hear this, you probably already know this. If you're not, you probably won't read it. If you do, you'll argue with it; deny, avoid, discredit etc. That's cool. Maybe later.

Whoever you are, it'll take 10 minutes to read, and can't be all that bad. When is more information or insight into someone else's opinion all negative?

Friday, April 3, 2009

Tire Flip

Recorded a Tire Flip for Full Circle

Tire Flip from Full Circle on Vimeo.

I think it's about 250lbs. I am not sure, but it's just barely big enough to flip. A great learning tool for our clients, but for now the biggest one I have...
Mark and I flipped it down the street. Fun. 105ish meters, and 50 reps straight through in one continuous set.

Good times.