Five rounds for time of:
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks
(20 minute cap)
Compare to 11Sep09.
Post time to comments.
This time last year… was the last day of Regionals.
Have you ever found yourself in a scary, unsafe, possibly life threatening situation? Were you in a parking lot? At the ATM? Walking down the street? What did/would you do if some dark lurking shadow was hovering over you or if you heard daunting footsteps fast approaching you from behind?
These were some scenarios we were presented when Coach Carrie, Coach JK, Coach Kelly, Coach Rachel, Coach Rudy, myself and some other CFC athletes attended the Crossfit Defense course held by Tony Blauer this past April.
As Crossfitters, we theoretically are training for the unknown and unknowable; hence the constant variety of movements in different metabolic regimes released the night prior to GO day. Can Crossfit be applied to self defense? ABSOLUTELY! Not only physically, but psychologically. Here’s how.
Think of the 10 fitness domains we ideally train in Crossfit: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. Now think of how each of these fitness domains are applied in specific movements and how they can be translated to self-protection. For instance, squats and cleans produce strong, powerful hips that will provide a good base to hold your ground when attacked. Wallballs, thrusters and pushups provide explosive palm and forearm strikes. Running, box jumps and double unders provide the endurance, speed and agility ninja style.
This is not to say that we’re all bad asses that should be signing up for ultimate fighting challenges. This is to point out that we all train physical traits that can help us in a time of duress when someone is trying to hurt us.
I’m sure we would all agree that the word “Fran” elicits a certain fear in our minds. We go through a denial phase (NO! Not Fran!), an acceptance phase (Ok, this is going to happen. Rudy will not let me leave this gym until I do this workout) and an execution (3-2-1- GO!). Coach Blauer taught us that this mindset can be applied to scary situations and the faster we can get through the denial phase and accept that we are indeed in a life-threatening position, the faster we can manage and execute our self-protection course of action. GET TACTICAL! JUST GET IT DONE!!!
Coach Blauer taught us that the mindset and awareness methodologies of a SWAT operator and a stay-at-home mom differ by degree, not kind. Both need fear management skills appropriate to their arena, both need to have a built-in understanding of what they are fighting for. Both need to understand, that their body already knows a lot about protecting itself and is going to do certain things in a dangerous situation.
Some more main points from the course include:
Bad guys want:
Body, Property, Life
Bad guys don’t want:
To get caught, To get hurt, For things to take too long
Detect and avoid danger by improving awareness and make practical tactical choices regarding personal safety. Devalue yourself when in harm.
You see someone in the shadows while you’re at the ATM. You have a gut wrenching feeling that you’re going to get jumped. Coach Blauer taught us to devalue what the perpetrator wants. Scream at the ATM “What?? How could they empty my account? WHAT THE HELL?!!” Suddenly, you’re not that appealing any more.
WATCH THIS VIDEO!!
Defuse and de-escalate common conflicts and position yourself for a morally and legally tactical position.
For instance, if you think someone might be following you, Coach Blauer taught us that if you turn around and yell “Are you following me??!”, you’ve put them in a defensive and surprised position and showed yourself to be a fighter. Of course, if they’re just a normal person who isn’t actually following you, so what? You’ve got yourself in an awkward, embarrassing position but it’s not life threatening! (It’s just one more person in the world that thinks you’re crazy. )
Victims create their own destiny.
- Make a list of what you’re fighting for. Is it your children? Is it your significant other? Fight like you’re fighting for them.