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Entries in lil kim (26)
Beast Mode + A Note About Task Priority, Natural Progression, and Blocked Practice
Chris Sinagoga | Tuesday, February 23, 2016 at 8:00AM A lot of the workouts lately have been taking us out of our comfort zone of perfect form, familiar movements, regular rep schemes. Yesterday's had freestanding handstands and burpee pull-ups/box jumps/step ups (they are supposed to be burpee pull-overs, so you guys got lucky). Here's how the 5:30 pm session looked.
Sabal is the man for sure. But also big ups to Mr. Anderson doing burpees from the ground instead of a tire, Mrs. Carey and Mrs. Anderson balancing in free handstands on the wall, and Mr. Z for doing burpee pull-ups.
The standards for the movements was different than usual. You didn't hear a specific technique for completion or a restriction on ranges of motion. It was task completion - a concept at the heart of CrossFit programming. Did you do the movement: yes or no? As long as the answer is yes, the method is mostly up to you.
I don't think this is the best way to train consistently, but I like it on occasion for a couple of reasons. First, it gives you a mental break from our usual form standards of feet together, hook grip, etc. This usually makes for a much more fun workout experience.
Secondly, it allows me to observe how you guys solve movement. Hannah Kimmel (aka Lil' Kim), for instance, found that after pushing off the ground, taking a giant lunge step to the box provided the most efficient method for jumping onto it. That is now a technique I will be teaching for the next time we do burpee box jumps. This is an example of a natural progression; we set a broad standard of movement and your body naturally adapts.
Finally, the freestanding handstand time slot gave you all a change to mess up at will at balancing upside down. This, as Murley referred to, is called blocked practice. If you do one handstand today then one handstand next month with no practice in between, you will obviously have trouble with the skill. But doing the same thing over and over during a short period of time gives your brain immediate feedback and muscle-memory to use for the next rep.
Murley and Megan missed on more attempts than they made. But sometimes that's the best way to get it.With things like handstands you just gotta do them.
