Low kicks…..no defense….


When I was a teenager, I practiced Kung Fu for many years.

And I thought I was really good!

We practiced tons of different strikes, including many jumping, spinning, turning, twisting, superhigh kicks.

Unfortunately, all those flashy movements meant I was rubbish at actually fighting........  I didn't have the basics down pat, as I spent too much time trying to master the stuff that looked the coolest.

Later on, I switched to a more practical, defense oriented martial art, and we stuck to just a few kicks, almost all of them no higher than the groin.......

So now I was getting more practice on simpler movements, but my execution improved, my speed and reaction increased, and with it my confidence.

Likewise, fancy stuff like muscle ups, snatches and handstand pushups are not absolutely necessary for fitness, if you just want to live a healthier, more vigorous life.   Sure if you want to be a competitive fitness athlete, you need to get good at the more technical stuff, but you gotta start somewhere right?

ralphI love The Karate Kid, but I think Mr Miyagi had it wrong when he said that the crane kick had no defense.  That flashy move had no place in a real fight (and we all know that was proven to be the case in KK2 and 3.....)  I'd take a strong low front kick any day.

Burpees, KB Swings, Wallballs, slamballs, sled drags and back squats are the groundwork to achieve solid, long lasting, injury free training and a strong, functional body.  You might have noticed that we've taken things back a step further lately, with plenty of single limb presses, rows, lunges and deadlifts, most of our swings are Russian rather than overhead, and the skill work is very repetitive to drive faster retention and adaptation.

If you want to compete in CrossFit, or you have been training a while, exposure to the more complicated exercises will become a necessity soon enough. Just don't rush the process, and keep in mind that the smart black belts are always practicing their white belt moves, constantly striving for mastery of the basics.

Remember, the fight is won with good ground work. 

All the rest is just flashy high kicks.


Hang Power Snatch

5 x 3, building


12 Russian Swing

10 Situps

8 Burpees

AMRAP in 4mins

Rest 4 minutes



Hang Power Snatch

5 x 3 @ 75-85%


12 Russian Swing 32/24kg

10 TTB

8 Burpee Box Jump Overs 60/50cm

AMRAP in 4mins

Rest 4 minutes


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