Coach Kelly emphasizes the importance of keeping the burpee as simple as possible and therefore more efficient.
Believe it or not, it is possible to make burpees more manageable. They do not have to be the bane of your bodyweight movement existence, whether they show up as part of a WOD or become your go-to movement when you are traveling sans equipment.
Coach Kelly Starrett of CrossFit San Francisco and Mr. MobilityWOD himself, with the help of his “pocket gymnast” Carl Paoli (Mr. GymnasticsWOD), give us some insight on how to prep properly for a burpee. This breaks down simply into three parts: prepping for hip flexion, hip extension, and overhead extension with the arms. Coach Kelly emphasizes the importance of keeping the burpee as simple as possible and therefore more efficient.
Part I: Getting to the Ground
Avoid the broken accordion body & rounded back when reaching for the ground.
As Coach Carl demonstrates the first part of the movement by essentially piking from his hips, Coach Kelly points out that “the more that Carl is missing hip flexion here, the more he’s going to have to round, the more he’s going to have to have his knees come forward” — and this makes getting to the ground less effective. (Avoid the broken accordion body!) How do you prep for this? Step into the band, pull it up into your groin area, and walk away from the pole. Bend forward at the hips to “floss,” and then bend the knees a bit to work the hamstrings as well; “keep your back straight” and work on “hingeing at the hip,” advises Coach.
Part II: Getting up from the Ground
Though you will not be able to keep your back straight throughout the entire movement, do keep your butt turned on to help you snap up quickly.
To get back up, Carl “has to load his hips because there’s no way he can keep his back straight” throughout the entire movement. The butt still has to be turned on in the bottom position in order to “open up the hip and snap to his feet.” Naturally, prepping for this portion of the burpee means opening up the hip. Step back into the band and pull it up into the groin area — this time facing the pole — and settle into a long lunge (Burgener stretch style) to work on”pure hip extension.” As always, “grind into the corners” and feel free to tie in one arm behind the head to increase extension and open up the abdominals.
Part III: Jumping & Overhead Extension
If getting your arms overhead becomes a struggle, “it gets expensive” because you start to break body position and set up poorly for the next burpee.
As you will recall for Open WOD 12.1, the standard for the burpee jump was to reach for a point 6″ above the tip of the fingers. Rather than jump from the “broken banana, sad overextended position,” you want to be able to send your arms overhead easily to prevent any missed reps. In addition to using the foam roller to open up the back, one-armed band stretches for the lats are ideal “so it becomes easy to put your arms overhead.” If getting your arms overhead becomes a struggle, “it gets expensive” because you start to break body position and set up poorly for the next burpee.
While the pull-up doesn’t seem all that hard to do, it’s one of the most difficult exercises to even get started with so I came up with this short list of the 7 reasons why you STILL haven’t mastered pull-ups!
Main - CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ----------- 5 rounds: 8 front squats 12 burpees 21 kb swings
Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!
ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS!
- CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar.
- WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)
TODAY'S WOD LIFT 5 x 1* (60-70%) 3 Position Power Snatch (floor-below knee-mid thigh) *1= 1 rep from the floor, 1 below the knee, 1 at mid thigh METCON 3 RFT: 15 Kb Snatch (each arm- 53/35) 15 Ground Release Push Ups 50 Double-Unders How to do the Perfect Kettlebell Snatch
SMR - rhomboids / low back
Banded hip flexor stretch
2x10 hip thrusts
2x10 scap retraction on rings
5 x 250m row sprints - rest 2 mins between attempts, post best and worst time
AMRAP in 12 minutes:
15 push-presses (75/55)
12 back rack in place walking lunges (75/55)
Week 1, Day 2:
5x5 @ 75-80% weighted ring dip
5 attempts for max time in an L-sit
With a 15 minute running clock:
Followed by max rounds of:
(1,2,3...) Hang Power Clean (175/120)
(1,2,3...) Burpee over the box jump (24"/20")
*do the long 800m course, then around the building twice
Every 30 seconds for 8 intervals:
1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds.
Then, rest 3 minutes and repeat once more.
We are long overdue for a good ol' fashioned strength day. Come on down and see if you have achieved a personal record! Check out your results from the last time we did this workout on myResults. Strength Day: 5 Rep Max Deadlift Martin's 190# (95# pairs) Dumbbell Bench Press - now there is a person going for a personal record!
This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15
This week is a special one!
Why you ask?!
Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????
CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.
Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop)
Conditioning – 4 Rounds for time:
4 Deadlifts, 115#/75#
4 Power Cleans, 115#/75#
4 Push Press, 115#/75#
4 Front Squats, 115#/75#
Post results to comments.
CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is..........
"The CrossFit Total"
15 Min to find 1RM Back Squats -3 attempts
15 Min to find 1RM Press-3 attempts
15 Min to Find 1RM Deadlift- 3 attempts
add highest rep from each movement together to find total
In teams of two, with only one teammate working at a time, perform the following within 28 minutes:
6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24"/20")
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
MAX Double Unders
Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders.
*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.
** advanced player please perform chest to bar pull-ups